The eight most effective ways to lose weight in daily fitness, as the saying goes: the bigger the waist circumference, the shorter the life span. People with big bellies may have too much subcutaneous fat and visceral fat. Too much fat will increase the oxygen consumption of the body, affect the functional operation of the body, and various health diseases will also patronize you. Let's take a look at the eight most effective ways to reduce your stomach in daily fitness.

Eight most effective ways to lose weight in daily fitness 1 1. Eat fruits and vegetables every day.

The abdomen is inseparable from the whole body, so it is necessary to control the total calorie intake. Eating more fruits and vegetables is not only easy to feel full, but also helps to reduce the desire to eat desserts. In addition, eating more foods rich in cellulose can effectively treat constipation, which is one of the culprits of long belly.

2. Drink more water and less carbonated drinks.

Drinking a cup of boiled water, light honey water or water containing cellulose when getting up can promote gastrointestinal peristalsis, excrete garbage and metabolites in the body, and reduce the chance of small belly.

Normal people consume an average of 2000-2500ml of water every day, so they should replenish water to their bodies in time. But don't drink too much water continuously in a short period of time, otherwise the blood will be diluted by osmosis, resulting in a decrease in the concentration of oxygen and nutrients in the blood. In addition, try to drink less carbonated drinks and drinks with high sugar content.

Step 3 stay away from alcohol

Whether it is beer, cocktails, white wine or other forms of alcoholic beverages, it may be the chief culprit of abdominal fat. Although wine contains no fat, it is high in calories. A cup of 200ml alcoholic beverage contains 100 kcal. In addition, alcohol will increase the body's cortisol level, which will store more fat in the abdomen.

Step 4 eat less fat

If you are worried about losing weight, you should eat less fat. Pay more attention to diet and lose weight. Eating less high-fat pork at ordinary times and choosing poultry and fish with high fat in protein will help you lose weight.

5. Sit-ups

To reduce abdominal fat, it is a good idea to practice sit-ups every day. But pay attention to control the rhythm, avoid doing it too many times at first, and slowly increase the number of times, otherwise it will lead to muscle aches. At the same time, it should be noted that the part that controls strength is the waist, not the legs or arms.

6. Sit up straight.

The correct sitting posture, abdomen and chest can reduce the fat accumulated in the abdomen. Therefore, always remind yourself to hold your chest and abdomen, even if you can't keep it all the time, just think about it and do it, which may make you lose 2 pounds or more fat from your stomach.

7. Massage the abdomen

The best way to lose weight quickly is to do circular massage clockwise or counterclockwise after abdominal exercise to promote fat metabolism. Do it once in the morning and once in the evening, just after getting up in the morning and before going to bed at night. Stick to it for a month, and it will definitely have a significant effect.

8, coarse salt method

Crude salt has the function of sweating, it can discharge waste and excess water in the body, promote skin metabolism, soften dirt, supplement salt and minerals, and make skin delicate and firm.

Before each bath, take a cup of coarse salt and add a little hot water to make a paste, and then apply it to the abdomen. /kloc-after 0/0 minutes, wash off the coarse salt with hot water, or wash it off after massage, and you can start taking a bath.

Eight most effective ways to reduce your stomach in daily fitness II. You can reduce your stomach through flat support, sit-ups, and belly rolling. As long as you stick to it, it is more effective.

(1) The flat support is relatively simple and easy to learn, and it can exercise the transverse abdominal muscles, so it is a consumptive exercise method. It's hard to stick to it at the beginning of learning. You can do some basic movements first, straighten one arm and then lift it horizontally, and the elbow joint of the other hand supports the body to maintain balance. Insisting on exercise can improve the waist and abdomen lines.

(2) Sit-ups are a common method to reduce stomach. You can do it in a small range at first, but pay attention to the waist strength, so that the abdominal muscle activity will start from a small range and continue to increase in the later period.

(3) The included angle between the body and the ground is generally about 30~45 degrees when rolling the abdomen, not less than 30 degrees when squatting, and not more than 45 degrees when getting up. You always use your abdominal muscles to exert your strength. This exercise is a little more difficult, but the effect is very good.

Besides exercise, diet is also very important. Eat seven minutes full every day, eat more vegetables, and eat less high-calorie foods such as frying. It will be better to cooperate with exercise.

1, adjust the diet content, divide the meat into three parts and divide the food into seven parts.

Want to lose waist and abdomen fat, need to quit all kinds of snacks, beer, milk tea, quit all kinds of afternoon tea, snack, reduce calorie intake.

In terms of diet, it is necessary to mix meat and vegetables, balance nutrient intake and avoid malnutrition. Vegetables can be low-calorie and high-fiber carrots, lettuce, broccoli, Chinese cabbage, cabbage, celery and wax gourd, and meat can be low-fat and high-protein lean meat, chicken breast, fish and prawns. Cooking should be based on low oil and salt, boiling and steaming to avoid soaring food calories.

2. Keep 1 hour of exercise every day.

People tend to get fat in middle age. To avoid sedentary, we must move, improve the metabolism of physical activities, promote the decomposition of fat and narrow the waist circumference.

At first, you can't adapt to high-intensity exercise. You can start with brisk walking and square dancing, and gradually cultivate the habit of exercise. Insist on exercise 1 month, you can gradually transition to jogging, aerobics, badminton and other sports to improve the efficiency of burning fat.

For those who don't have time to go out for exercise, self-weight training can be carried out, such as: elbow bending, straight arm plate support, squat, open jump, push-ups and leg lifts. Each movement lasts for 20-30 seconds, with a break of about 30 seconds. The whole movement can be circulated for 5-6 cycles, which can effectively increase muscle and reduce fat.

3. Learn healthy eating habits

Don't overeat, don't overeat, keep three meals regular, eat dinner early and keep full. Chew slowly when eating, and a meal of more than 20 minutes can receive the satiety signal in time.

Drink plenty of water before meals to reduce hunger, and don't drink soup after meals to avoid bloating. Drinking 2 liters of water every day can replenish enough water and maintain the metabolic level of the body.

4. The next day, a group of abdominal muscle abuse training.

In order to prevent the skin from becoming slack after slimming down, abdominal muscle training can be added to exercise the waist and abdomen muscles, such as riding on your back, rolling your abdomen, lifting your legs on your back, and Russian rotation. Each movement 15 times, repeat training for 2 groups every other day, so that the waist will be thinner and the muscle lines will gradually stand out.