There are always endless topics about fitness and weight loss. For people who want to lose weight, belly fat is the most difficult part to lose. Because it is very easy to produce fat on the stomach to protect the complex internal organs of the human body, many people will always have a layer of fat on their stomachs when they lose weight. If, as you said, there is more fat on your stomach, it means that you are still relatively fat. If you want to lose weight, you must have a certain understanding of weight loss knowledge.

First, in the process of fitness, we must give priority to aerobic exercise, supplemented by anaerobic exercise, and adhere to scientific and orderly fitness.

The perfect combination of various aerobic exercises is a sharp weapon for reducing fat and shaping. Insisting on long-term aerobic exercise will burn off the fat in the body, just like the autumn wind sweeping away the leaves, peeling off the fat layer by layer until even the meat on the stomach is gone and flat. If you are a man, when the beer belly disappears, the abdominal muscles will be very obvious. In aerobic exercise, running and skipping rope are the first, which is convenient and affordable. If combined with proper anaerobic exercise, the effect may be better.

Second, eating is the key in the process of losing weight.

As the saying goes, medium rare and medium rare. Therefore, eating is the most important thing. Even if you don't exercise, if you work hard on your diet and daily life, you will naturally lose weight and gradually reduce the fat on your stomach. Generally speaking, it is still based on a light diet. Of course, you can also eat lean meat properly, not to say that you don't eat any meat if you want to lose weight. The most important thing is to halve the amount of food, especially Chinese food and dinner. Some people want to lose weight, so it is not advisable to skip dinner.

Abdominal fat is more than whole body fat, and the method of losing abdominal fat is the same as losing whole body fat. There is no partial weight loss phenomenon, so don't take any chances at the beginning of losing weight. You always want to simply lose the meat on your stomach and do some abdominal training.

Of course, this is not to say that abdominal targeted training is useless, which will thicken abdominal muscles, but it is of little significance to reduce fat. So what should I do to lose fat?

First, get rid of bad eating habits, reduce the intake of high-calorie foods and quit snacks on the premise of ensuring balanced and comprehensive nutrition.

Second: Get rid of bad living habits, such as irregular diet, irregular sleep, sedentary and other habits, so as to eat regularly, sleep regularly and consciously increase daily activities.

Third: do aerobic exercise that suits you regularly, such as brisk walking and running, and ensure moderate-intensity aerobic exercise for about 40 minutes 3-4 times a week.

Fourthly, properly doing some strength training will help to improve basal metabolism, accelerate fat burning and break through the platform period.

After the above points can be done, the effect will be obvious after 2-3 months, but there will always be friends who say that diet control is good, but because of time, exercise can not be guaranteed, so sharing a group of home exercise methods can not only play a role in shaping, but also help burn fat. As long as you persist, you can lose weight.

Action 1: Jump for 40 seconds.

A classic warm-up exercise and a common fat burning exercise, aerobic and anaerobic combination, almost all muscles and joints will be driven.

Action 2: Push-ups 10 times.

A simple and effective unarmed training action, mainly exercises the muscles of upper limbs, waist and abdomen, especially the chest muscles.

Action 3: Squat with bare hands 15 times.

Squat is a compound whole-body exercise, which can exercise the muscles of thighs, buttocks and the back of thighs, and at the same time strengthen the bones, ligaments and tendons of the whole lower body.

Action 4: Do it 20 times from both ends of one leg.

You can exercise the whole abdominal muscles, especially the rectus abdominis.

Action 5: Bobby jumps 10 times.

In a standard Bobby jump, it includes squat, push-ups, squat and take-off, leg bending and abdominal absorption.

Action 6: Sit and lift your legs alternately, 20 times.

Action 7: Squat jump 15 times.

In the process of action, not only can you effectively exercise your hips and legs, but you can also exercise your explosive power.

Action 8: Move the wide push-ups 10 times.

Compared with standard push-ups, the distance between hands is 8- 10 cm more than standard push-ups.

Action 9: Lift your legs high for 40 seconds.

It is also a common action, which can quickly raise the heart rate and burn fat.

Warm up before the action, tidy up and relax after the action, don't stop suddenly, rest for about 30 seconds between actions, don't stay still during the rest, wait in light activities, do two groups at a time, 3 ~ 4 times a week.

There is fat on the stomach, which means that it is still relatively fat, that is, the body fat is quite high. This situation can't be anxious, because body fat won't decrease at a rapid rate.

What you have to do now is a lot of aerobic exercise. If possible, it is best to do strength training at the same time to promote the consumption of calories!

In addition, we must pay attention to diet, bid farewell to irregular diet, eat more vegetables and lean meat, reduce the number of staple foods, bid farewell to carbonated drinks, beer, fast food and so on.

Rest should be fully regular, reduce staying up late and develop the habit of taking a nap.

Drink plenty of water, remember that it is boiled water, and of course making tea is also a good choice.

Finally, stick to it. Don't rush for success. Slowly, you will find yourself changing.

There is more fat on the belly. How should I lose weight?

First of all, you can see if your body fat rate is within the standard range. If your body fat rate is high, you need to burn fat through aerobic exercise, such as running.

When the body fat rate is within the normal range, you can start some local exercises. Several movements are a good way to practice vest line.

Action 1: Hold your head and pedal your bike.

Lie on your back with your hands behind your ears, bend your knees and thighs close to your abdomen, push your right foot forward and straighten it, and touch your left knee with your right elbow. Count left and right once and practice 30 times.

Action 2: abdomen.

Lie on your back, bend your knees, put your feet close to your hips, put your hands behind your ears, let your shoulder blades leave the ground slightly when you exhale, and keep your chin at a fist distance from your collarbone. Repeat 30 times.

Action 3: Upper leg extension

Lie on your back with your hands at your sides. Lift your legs up 90 degrees when inhaling and slowly lower them when exhaling. Practice 30 times repeatedly.

Just keep practicing the above three movements every day. You can see the vest line in a week or so!

There is more fat on the belly, which means that the body fat rate is higher, which is more suitable for aerobic exercise, so the effect is more obvious.

If you just reduce the fat in the waist and abdomen, from simple to complex, recommend these practices:

1, full-body exercise: Go quickly &; jogging

There are many systemic sports, such as running, brisk walking, aerobics, swimming, rolling iron, HIIT and so on. You can choose your favorite sport ~

Among these sports, Mr. Shu especially recommends walking &; In middle-speed running, both need waist and abdomen strength, which can reduce visceral fat and tighten the abdomen.

It is suggested that the total exercise duration per week should be 150 minutes, that is, about 30 minutes five times a week, which will have a good waist slimming effect ~

Step 2 turn the hula hoop

Shake the hula hoop for half an hour. Don't underestimate the little gesture of shaking the hula hoop. You can consume about 5 calories per kilogram per hour. Taking a 50 kg MM as an example, it can consume 50 5=250 calories per hour. Long-term persistence, losing waist and abdomen fat is just around the corner.

Step 3 do abdominal exercises

For example, sitting on a tumbling abdomen:

An excellent belly roll is that the strength of abdominal muscles drives the upper body to lift slightly and the waist is moderately close to the ground.

And sit-ups also have a good effect on thin waist:

If other methods can't get immediate results, consider doing 10- 15 minutes of sit-ups every day. Remember to put your hands next to your ears, not behind your head, so as not to strain your neck or back.

4. Eat less sweet and greasy food.

If you want to lose weight, you should try to eat less sweet and greasy food, such as doughnuts, milk tea, hot and sour powder, barbecue and so on. Keeping a healthy diet will make you lose weight faster ~

If you want to lose weight because there is too much fat in your stomach, you should start from three aspects: First, change your eating habits, pay attention to your diet structure, and eat less high-calorie and high-fat foods, such as fried foods, biscuits, carbonated drinks, cream foods, instant noodles and potato chips, meat, barbecue foods and desserts with high sugar content; Eat more vegetables, fruits, seafood and rice as staple foods, drink more boiled water, eat less at dinner and don't eat supper.

Second, exercise to enhance physical fitness. According to your own time, choose aerobic exercise such as running, swimming and cycling, or combine one of them with sit-ups for exercise. The time of each exercise should not be less than 40 minutes, and you should sweat every time you exercise. Only sweating can consume a lot of body heat. Don't drink water immediately after sweating. After the sweat disappears, drink a cup of warm water and never drink ice water. If you sweat a lot, you can drink a glass of light salt water.

Third, we must have perseverance and perseverance. If you can't keep exercising every day, but fish for two days and dry the net for three days, sometimes you will exercise for a few hours on a whim, and sometimes you will not exercise for a few days. Not only will this not help you lose the fat on your stomach, but it will make you fatter and more potbellied, so this third point is the most important one. If you want to lose the fat on your stomach, you must do it!

Well, if the above three points can be achieved, then congratulations on losing the fat on your stomach as soon as possible and having a healthy, charming and enviable figure!

More belly meat is generally caused by obesity, excessive abdominal fat and relaxation of abdominal muscles. If you want to lose excess meat in your stomach, you must reduce abdominal fat and enhance abdominal muscle tightness. The most effective way to reduce abdominal fat and strengthen abdominal muscles is to strengthen exercise, exercise abdominal muscles, increase calorie consumption and reduce calorie intake. It is necessary to make the intake of calories less than the consumption of calories, so that the fat in the body can be consumed for energy, meet the needs of life activities, and gradually consume excess fat in the abdomen to achieve the purpose of reducing abdominal fat. For example, doing flat belly rolls, sit-ups, or running in the mountains,

Just do it and it's over

I'm here to briefly talk to your family about how to get rid of belly fat.

1 First of all, you need to do more aerobic exercise (running, swimming, spinning) 1-3 months, which can help you burn fat quickly.

2. During this period, eat more high-protein foods, fruits and vegetables, chicken breast, beef, broccoli, corn, etc. And it's best to eat less rice and noodles.

3. After liposuction 1-3 months, you must have lost weight. At this time, combined with gym equipment, do abdominal core strength training. If you persist for a period of time, it will be very effective.