1, don't eat midnight snack, eat less snacks. —— Horses have no night grass and no fat, and people have no windfall and no wealth; Fat comes from the mouth, and disaster comes from the mouth.

2, three meals a day (seven points full), but don't eat too much, and pay attention to chewing more, drinking more soup, chewing slowly can avoid eating too much food.

Don't do strenuous exercise (just take a long walk and play bowling). The more intense the exercise, the greater the hunger and appetite, and the opposite effect.

4. Eat less fried food or sweets, which are extremely high in calories. Fried dough sticks, cake, ice cream.

5, food cooking, reduce the use of oil. You can always use vegetable oil and try to use as little animal oil as possible.

6. Although starchy foods such as rice, wheat and flour are indispensable, they should be reduced as much as possible.

7. Eating some fruits (apples, pears, bananas, grapes and watermelons) or drinking 1 2 cups of juice 20 to 40 minutes before meals can prevent obesity caused by overeating. The fruit filled the stomach in advance.

8, don't drink beer, beer will enhance appetite. "Beer belly", a little more vivid, can try to use carbonated drinks instead of beer, or ice water instead, in the hot summer to find our hearty taste.

9. Don't sit for half an hour after dinner. Keep drinking plenty of water, so that you can burn the fat in your belly faster.

10, the fat intake per meal should not be excessive, and the fat intake is: saturated fat accounts for 5% of the total calories in daily diet.

1 1. Ensure sleep.

Men's exercise to reduce their stomachs;

1, using fitness equipment

There are all kinds of abdominal fitness equipment on the market. For example, an executable sit-up machine that can be placed on the floor can achieve the effect of effectively exercising the abdomen. Some machines also have counters and time instruments, which make it easier for exercisers to know their exercise time. Sit-ups allow athletes to do sit-ups easily in a supine position. With the help of machines, they can also exercise the lateral abdominal muscles that are easily overlooked when half of people exercise.

In addition, the arch abdominal exerciser is also a good choice. This kind of exercise equipment is a kind of equipment that presses the abdomen with both hands, but it is more suitable for people with certain strength when attention is needed. Because pulling the instrument requires a certain amount of wrist strength to achieve the effect of strengthening the abdomen, otherwise the exercise effect is not obvious.

Step 2 sit-ups

Sit-ups are one of the effective ways to exercise the abdomen. Lie flat, feet together, knees bent, hands behind your head, head slightly raised. Do 50~ 100 sit-ups. Need to insist on doing it every day, abdominal muscle consumption and exercise. In addition to reducing waist fat, it is also a way to exercise abdominal muscles.

3. Sit in a chair and lift your feet together.

This group of actions can be done while watching TV at night, which saves time and reduces fat. Sit in a chair, keep your upper body straight, twist both ends of the chair tightly with your hands, raise your feet together, keep the action for about 10 second, then put your feet down and relax, and repeat the action for about 100 times.

4. Lie flat and lift your legs.

You can also lie flat on the bed or put a yoga mat on it, put your feet together tightly, then lift up about 10 cm, then keep this action for about 10 second, then gently put down your feet and repeat the action for more than 50 times.

Be careful not to do it on the soft bed or sofa, it is easy to lose balance. In addition, when you lift your feet, be sure to tighten them.