For health reasons, you should keep the waist size, which should be less than 89 cm for women and less than 100 cm for men.
What is the fastest to eat in thin belly? The answer may disappoint you: there is no panacea for paunchy, and the key points to control abdominal fat are still the same old ones-physical exercise, healthy diet, sleep and stress management. It's old-fashioned, but it really works.
1, Healthy Eating: First of all, control the total calories. When you are on a diet to lose weight, your stomach usually gets smaller first. Supplementing adequate dietary fiber is very helpful. Studies have shown that people who consume 10 g of soluble fiber every day-without any other dietary changes-produce less visceral fat than others. How to increase fiber intake? This is actually very simple, but eating two small apples, a cup of green beans or half a cup of spotted beans is enough.
Even if you keep everything the same every day, you can control your weight better by changing the staple food to a high-fiber variety.
2, physical exercise: strenuous exercise can reduce all kinds of fat on your body, which also includes visceral fat.
At least five days a week, at least 30 minutes of moderate intensity physical exercise every day. As long as you walk fast enough to make you sweat, feel your breathing faster and your heart rate faster than usual, walking can also be regarded as exercise.
If you want to achieve results in half the time, speed up your pace, and at the same time, you can also do strenuous exercise-such as jogging or walking. Four days a week, 20 minutes each time.
Take a walk, garden, zumba, Latin dance, square dance, play football with your children, or take them somewhere-you don't have to go to the gym.
3, sleep management: adequate sleep is also helpful. A study shows that people who sleep six to seven hours a night gain less visceral fat after five years than those who sleep five hours or less a day or those who sleep more than eight hours a night.
4. Stress management: Everyone will have stress. Treatment has a great influence on weight. Better ways include chatting with friends and family, relaxing, meditating, venting physical exercise and professional consultation. This will make you healthier.
If you can only spare time to do one of the above things, physical exercise may be the fastest, because it can act on obesity and stress at the same time. "