Methods 1: Adjust diet.
1, avoid unconscious eating. People will unconsciously stuff their mouths when their minds are empty, but they are not hungry. Eat at a specific place on time. Eat in a restaurant. Don't put it on the table when playing computer, and don't put it in the living room when watching TV. .
2. Control your diet. Eating less and eating more can improve metabolic rate and reduce fat accumulation. Diet should be balanced and nutritious. Eat enough fruits and vegetables, lean protein and whole grains.
3. Pay attention to fat intake. Unsaturated fatty acids are healthier than trans fats. Studies have shown that the ratio of trans fatty acids to unsaturated fats has a 30% higher impact on waist circumference.
Foods containing unsaturated fatty acids include avocados, green tea, yogurt and dried wheat. Chocolate milk is also a good source of unsaturated fatty acids, especially made from low-fat milk.
Try to cook for yourself. Fast food and refined food hide more trans fatty acids.
4. Quit high-calorie drinks. People always think that they have eaten all the calories and don't care much about what they drink. In fact, some drinks have more calories than food. Do not drink sugary fruit juice and carbonated drinks, and abstain from alcohol.
These calories are non-nutritive calories, so they will not provide energy or other nutrients to the body, but will all be converted into fat and stored in the body.
5. Eat more dietary fiber. Cellulose can increase your satiety, slow down your digestion, reduce your food intake, control the speed of digestive products entering blood vessels to a certain extent, which is conducive to the burning of fat. Fiber in vegetables is the best. Eat more broccoli, cabbage, cabbage, bean sprouts and other vegetables.
6. Eat coarse grains. Use coarse grains instead of flour and rice, because coarse grains contain more cellulose and lower carbohydrate. White rice, white flour and potatoes will all promote fat growth. Because these flour and rice have high glycemic index, it will increase the amount of insulin in your body, make you hungry more easily, eat more, and store more fat.
7. Eat more protein. Protein can enhance the body's sensitivity to insulin, which can prevent the body from digesting food too fast, thus reducing fat. Protein can also promote metabolism.
Choose high-quality protein, such as protein in lean meat, seafood, fruits and vegetables.
8. Reduce the intake of sodium salt. Sodium ions can cause water and gas retention in the body and cause edema in your lower abdomen.
Method 2: Pay attention to exercise.
1, don't believe in losing weight. Facts have proved that partial weight loss's statement is deceptive. Some parts of the body will lose fat or gain weight a little faster. For many people, especially middle-aged women, more fat will accumulate in the abdomen.
The fastest way to lose weight around the waist is actually those that can make you lose weight.
However, focusing on the movement of the waist and abdomen is still helpful for the plasticity of that area. Because the more you practice in a place, the easier it is to grow muscles. The higher the muscle content, the higher the metabolic rate, which will accelerate the burning of fat.
2. Do more aerobic exercise. Aerobic activity can improve your heart and lung ability, thus improving your body's exercise ability, which will consume more calories. The more calories you burn, the smaller your swimming ring will be. Hot dance practice. It's nice to be like Zumba. Swimming, hiking, boxing and cycling are also good high-intensity aerobic exercises.
Short-term, high-intensity exercise is more effective than long-term and moderate-intensity exercise.
Walk more. You should take at least about 10000 steps every day. You can buy a pedometer to supervise you.
3. Strength training. Strength training can increase muscles. As mentioned earlier, the higher the muscle content, the faster the fat burns. Strength training at least three times a week. Those women who were fixed for 25 minutes 2-3 times a week gained an average of 900g of muscle and lost about1800g of fat in the first two months.
4, practice abdominal muscles. Although partial weight loss is a scam, adding some abdominal muscles is a good thing after all, and it can also tighten loose skin. Why not? These exercises can't eliminate abdominal fat by themselves, they need to be combined with aerobic exercise.
Sit-ups are the most common way to exercise abdominal muscles.
5, the muscles on the ventral side should also be practiced. This will also help you reduce your waistline. Simple lifting and retreating movements can exercise the muscles on the ventral side. After lying on your side, lift your thighs and then put them down. Keep your legs from bending during the process, and then do the other side after you finish.
Method 3: Intermittent training
1. Choose your favorite aerobic exercise, such as running, driving, swimming and skipping. This training method is not a local fat reduction method, but it can effectively reduce your excess fat. If you want to lose more, do it every day.
2. Warm up. Warm up for ten minutes, low to medium intensity. How to judge the strength? If you can chat with people easily during exercise, it is low intensity; If you can only talk to people for a while, it is medium intensity.
For example, you choose to run, walk for a while, and then jog when you are far away.
3, and then sprint and recovery stage, each sprint for 30 seconds, recovery for 30 seconds, a * * * repeat 10 times. Try your best when sprinting. This is how you should feel at this time. You can't even breathe.
Don't stop, walk or jog during the recovery phase.
4. Then run at moderate intensity for ten minutes without rest. Again, moderate intensity means that you can speak during exercise, but it is more difficult to say, and only a few words can pop up intermittently.
5. Return to 10 sprint and recovery stage. Hold on. Similarly, don't stand still in the recovery phase.
6. End it slowly. Finally, run at a low intensity for another 5 minutes to calm your body down gradually.
Method 4: abdominal muscle training's flying cross
1, sit up straight. Sit on the floor or mat with your legs spread out. Your legs must be straight, and then your upper body leans back slightly. If you don't have enough strength to keep leaning back, you can use your elbow to help support you.
If your abdomen is strong enough and you don't need elbow help, put your hands across your chest.
This training can help you exercise your abdominal muscles.
2. Lift your legs. Lift your feet high enough so that your abdominal muscles are not too tense. Before lifting your legs, make sure that your chest and back are stretched and your core area, that is, your abdominal muscles, is tight.
3. Then cross and swing your feet to cross back and forth. Be quick, not too big or too standard.
You can adjust the height of your feet according to your own ability. The closer your feet are to the ground, the more difficult it is. On the contrary, the higher your feet are, the less difficult it is.
4. Do it 20-30 times in each group. Move back and forth once and repeat 20-30 times. You can only do 3-5 groups at first, and then gradually increase the number of groups with the increase of practice.
Tip: Don't go on a diet. Dieting will reduce your metabolism, which will make it more difficult to lose weight.
Decompress. Stress causes the brain to release adrenaline and corticosteroids, which are stored in the pelvis, and then make the pelvis bigger and the waist look thicker. Similarly, lack of sleep can also lead to hormonal disorders in the body, which is not conducive to weight loss.
What you need to know is that sometimes your swimming ring may be caused by some biochemical reactions in your body. Many women will get fat after menopause. This is because the decrease of estrogen leads to the transfer of fat from the chest, thighs and buttocks to the waist and abdomen, which will make them look more bloated.