1. Change your eating habits.
Don't sit down or sleep on your stomach immediately after eating. It's best to stand all the time. You can choose to take a walk or pack some things. In addition to reducing fat accumulation, it can also help digestion. Because within 30 minutes after a meal, if you are still, it is most likely to form abdominal fat. 2. Walk and sit correctly.
When you walk, you should hold your head high and swing your arms. Always hold your arms on your chest. Abdominal muscles are weak and easy to protrude. Moreover, walking with swinging arms not only consumes a lot of energy, but also looks particularly energetic. When you sit down, you should also straighten your back, don't bend over, and don't straighten your abdomen, so that you can exercise your abdominal muscles and make them strong and not easy to collapse.
3. Cooperate with sports. Shake the hula hoop or do sit-ups and stretching exercises at any time, which can gradually eliminate abdominal fat, make abdominal muscles stronger and make it more difficult to accumulate fat. Abdominal weight loss exercise
Knead the abdomen first; Practitioners lie on their backs on the bed, cross their hands on their abdomen, and massage clockwise and counterclockwise for 50 times respectively; Then, put your hands on your abdomen and massage up and down for 50 times. If you don't need to think, you can hold your breath and lift your abdomen, in a group in the morning and evening.
Second, the body rotates; Stand upright with your legs shoulder width apart, with your hands akimbo or placed on both sides of the pituitary gland, swing with your body and turn your body to the left and right for 50 times. When turning, the legs should not move, the turning range should be large, the waist should be straight, and the head and neck should be on it.
Third, the body bends forward; Legs stand upright, shoulder width apart, upper body tends to bend forward, and then stand up. Keep your knees straight and try to touch the ground with your hands for 50 consecutive times. (you can also step by step according to your physical condition). Fourth, lift your legs in turn; Stand with your legs straight (you can also hold the wall, desk, windowsill, bed or carpet with your hands). Try not to move your upper body, lift your knees up to your chest as much as possible, and hold your legs with your hands for 50 consecutive times.
Fifth, sit-ups; Practitioners lie on their backs on the bed or carpet, straighten their legs, sit up hard in the upper body, then lean forward and touch their toes with both hands for several times in a row.
Sixth, twist your hips and jump; Jump straight with your feet, bend your knees and twist your hips, and jump left and right with your feet at the same time. Swing your arms left and right on your chest, in the opposite direction to the hip twist, and repeat several times in a row. It's not too difficult. I do sit-ups every day, and I feel very useful. Persistence is very important. As long as you have perseverance, you can succeed! In addition, if you want to lose weight, please start with your eating habits and lifestyle!
1, strictly observe and develop the eating habit of "eat well early, eat well in the middle and eat less at night", among which "eat less at night" is the key to lose weight! There are three things to pay attention to here: first, you must have breakfast. People who skip breakfast tend to get fat. Because after a night's sleep, the body has not consumed energy for more than 10 hours, and the body needs breakfast rich in carbohydrates to replenish and store energy. Skipping breakfast makes people have a strong sense of fasting and hunger at lunch, and if they unconsciously eat too much food, the excess energy will be converted into body fat; Second, you must eat at noon. If you don't have enough to eat at noon, you will be hungry at night, and it is difficult to "eat less at night"; Third, you must eat as little as possible at night! And don't eat meat, sweets and fried food for dinner, just drink some light noodle soup and rice soup instead of salty soup. The secret of many successful people who lose weight is: never eat or drink water after 9 pm! This is the key to their graceful curves. Indeed, many experts say that people who want to stay slim have too much dinner to consume the calories at midnight snack. According to the operation of the human biological clock, after nine o'clock, the functions of various organs of the human body are basically in a weak state, which is also the time for fat accumulation. It takes us five hours to fully digest what we eat at ordinary dinner. This extra heat will accumulate too much subcutaneous fat over time, and the fate of obesity will come quietly, so remember that eating is absolutely forbidden after 9 pm. I was hungry before nine o'clock. Eat an apple. Apple can lose weight. Apples are low-calorie foods. Eating apples to satisfy hunger can reduce people's calorie intake.
2. Keep walking for more than half an hour after meals. Many people are obese mainly in the buttocks and abdomen. Such people all have the same characteristics, either engaged in desk work for a long time or doing nothing. Sitting at a desk, computer or TV for a long time, the excess heat can't be consumed, and it becomes fat deposited on the abdomen and buttocks. Therefore, if you want to lose weight, you must change your inactive lifestyle, increase exercise and consume excess calories.
Exercise in the morning is not as good as exercise at night. As far as people's physical condition is concerned, sleeping all night, the body is in a state of water shortage in the morning, blood is sticky, and strenuous exercise may cause dangers such as insufficient blood supply to the brain, cerebral hemorrhage and myocardial infarction. If you like morning exercises, I suggest you drink 1-2 cups of boiled water after washing, and then exercise. From the environmental point of view, some toxic gases in the air are difficult to volatilize before the sun comes out, which is not suitable for exercise. From the follow-up reaction, it is easy to eat more after exercise in the morning, but it increases the intake.
Exercise after meals is mainly to burn excess calories in the body. However, it is not appropriate to exercise immediately after meals. At this time, the blood is concentrated in the stomach for digestion, and immediate activities affect digestion. It is advisable to go out for activities half an hour after supper. The most ideal way to exercise is brisk walking, which lasts for more than half an hour, so that the fat cells in the whole body can exercise fully. Aerobic breathing can oxidize the fat in the body, so aerobic exercise can lose weight. Running hard, out of breath, the body is in a certain degree of hypoxia, and it is impossible to oxidize fat.
3. Don't eat sweets. Protein won't make you fat, but sugar will make you fat. Because sugar is easily decomposed or absorbed in the body, it is the main source of human heat. Most foods contain sugar, which has ensured your body's needs. Excessive consumption of sweets can induce the pancreas to release a large amount of insulin and promote the conversion of glucose into fat. Most fat people have the habit of eating sweets. If you want to lose weight, try not to eat sweets. Middle school students had better not abstain from eating sweets, because sweets can enhance memory.
4. Eat slowly. Chew more and chew slowly when eating, which is not only conducive to the digestion of food by saliva and gastric juice, but also conducive to reducing eating. When food enters the human body and blood sugar rises to a certain extent, the appetite center of the brain will send a signal to stop eating and eat too fast. You have eaten too much before your brain signals you to stop eating. Therefore, it is advisable to chew slowly, and it is advisable to be 80% full.