"When people reach middle age, the easiest thing to highlight is not ability, but stomach." This seems to be a joke, but it is actually derived from life. Many people will be confused, they are obviously not a person who eats and drinks without moderation, how can they be the same as other 30+ people, have the same big belly, and how can not be reduced.
The first thing friends who need 30+ should be clear is that the age has arrived. In the past, you ate a hot pot meal that could be consumed after an hour of basketball, and now you... Still playing?
And after 25 years of age, the body's metabolic rate will slow down, and the same hour of basketball may not consume a hot pot.
How should 30+ friends deal with big bellies?
First, what to eat
1. High quality protein
Few people know that high-quality protein is a skinny belly artifact, mainly because protein can promote the body's metabolism and reduce the hunger that people feel because they are not full.
Of course, not only meat is rich in protein, such as soybeans, lentils, mushrooms, etc. are also protein-rich foods. It should be noted that you can not blindly consume protein, and you still have to match more vegetables in your diet to ensure the intake of vitamins, because excessive protein has a certain probability of causing gout.
2. 8 cups of water a day
8 cups of water a day, two of which are drunk before lunch and dinner, which can improve satiety, eat a little less, and have a smaller belly. There are also three cups to drink 15-20 minutes after the meal, which promotes gastrointestinal peristalsis, accelerates the metabolism of the body, and discharges the greasy food into the stomach. The remaining three glasses of water can be flexibly arranged according to the situation.
3. Quit sugar and quit staple foods
The sugar needed by the human body is very limited, and some free sugar is just extra calories for the human body and does not have much use. Excess calories will eventually accumulate in the abdomen in the form of fat, adding bricks and tiles to the already very rounded belly, so it is very necessary to quit sugar.
The staple food produces starch, which will also be decomposed into sugar after entering the human body, reducing the consumption of starchy staple foods, and can also effectively avoid excess calories.
Second, how to eat
1, the principle of half fullness
The first thing to note is that the principle of half-satiety does not include breakfast, and a hearty and nutritious breakfast can improve the body's metabolic level. So whether it is a friend with a belly or a friend who wants to lose weight, you must eat breakfast full.
The principle of half-fullness is mainly aimed at lunch and dinner, lunch can be eight points full, and dinner can only eat six points full. Otherwise, if the intake and metabolism are in a flat state, how can we reduce the excess meat?
2. Chew carefully and swallow slowly
This is a way of eating that many female celebrities use. It is to chew dozens of times in one bite of food and then swallow slowly. Ordinary people can not be so exaggerated, as long as they do not eat too fast, chew more.
It has been scientifically proven that the human brain has a delay in obtaining the signal of fullness, in other words, when you think you are full, you have actually eaten. Therefore, eating slowly has the effect of controlling the amount of food.
Third, get moving
1. Kick the legs
Alternate kicks for 30 seconds with alternate feet and heel kicks to the thighs as standard.
2. Raise the knee on the side
Hold your head with both hands, bend your knees to 90 degrees, alternately raise your legs, and touch your knees as much as possible with your elbows on the same side, 50 times per group.
3. High-fives under the crotch
The legs are alternately raised, the thighs are vertical to the body, the knees are bent 90 degrees, and the hands are high-fived under the raised thighs, 50 times per group.
The above three movements act as a group, 8 groups per day, to help get a flat lower abdomen.
Most middle-aged people's belly is attributed to eating more and moving less. People who do not exercise will become very "mournful", less youthful vitality, coupled with a round belly, a backward hairline, proper grease. Not to mention that some large bellies still hide the serious problem of visceral obesity. So whether it's for the sake of appearance or health, let's quickly lose our big belly.