When it comes to losing weight, where is the hardest to lose? The little belly bears the brunt!
After all, even female celebrities can't do anything about it! Whether it is Ma Sichun or Xi Mengyao, they have been complained about by netizens.
Difficult little belly, really can't take it? Don't worry, look down!
Can weight loss directly reduce the stomach?
It's a pity that weight loss is not "selective fat loss", that is to say, when the body decomposes fat, it will not choose to only decompose the fat on the stomach, and it is impossible to do "where you want to lose weight", so many people lose weight, and they will find that the waist circumference becomes smaller at the same time, and the bust circumference is also getting smaller.
Doesn't doing abdominal exercises every day also not lose your stomach? After all, it is the stomach that moves, isn't it the activity to burn calories?
Burn calories as long as you're active, that's right. However, only doing this part of the abdomen exercise, will soon be tired, can not last long, and the amount of activity is too small.
So don't expect local weight loss, only the whole body moves, burns more fat, the whole body is thin, and the stomach will be thin.
Image source: Stand Cool Helo
The little belly is not reduced, just not beautiful?
Since it is so difficult to reduce the stomach, why not reduce the line? A small belly is not only about beauty, but also about health.
Having a small belly means that there is more fat accumulation in the abdomen, and this part of the fat, in addition to accumulating under the skin, will also accumulate in the organs, such as accumulating in liver cells, it is easy to develop into fatty liver.
In addition to fatty liver, if the abdominal fat accumulation to the waist circumference exceeds the standard (male ≥ 90cm, female ≥ 85cm), it is central obesity (abdominal obesity), even if the weight is not over the standard, the risk of various chronic diseases such as hypertension, diabetes, and dyslipidemia will increase.
What should I do if I want to destroy my small belly?
Some friends may say that they are really moving all over the body, such as running, doing gymnastics, but they have not seen a thin stomach, what is going on?
That may be because you can't move the essentials, and the other food is not well matched!
1. Scientific diet
Studies have shown that obese people who have been on a high-protein diet for 6 months lose weight more significantly and lose more belly fat than people on a normal diet, reducing their abdominal fat by 10% more [1].
How to count a high-protein diet? The energy supply ratio of protein is more than 20%, but it should not exceed 30%, otherwise it will increase the burden on the liver and kidneys. Let's interpret it in terms of the specific amount of food.
Adult light manual workers, such as white-collar women, need an average of 1800 kcal per day, and weight loss is recommended to reduce diet by 300 kcal (that is, 1500 kcal), so that there will be no obvious hunger and it is easier to stick to.
In the 1500 kcal recipe, if you want to ensure that the protein supply is 20% to 30%, you can eat 2 eggs and drink 1 package of milk throughout the day, and eat 100 grams of meat (preferably low-fat lean meat, peeled poultry and fish and shrimp. 3 to 4 rolls of beef rolls, 5 shrimp, 1.5 chicken legs, 2 small wings are about 50 grams, can be eaten flexibly), eat 100 grams of dried tofu.
In addition, eat another 150 grams of vegetables per meal, eat 100 grams of fruit a day, and the rest depends on staple foods to make up for it; the order of eating is recommended to eat vegetables and protein first, and finally eat staple foods.
Image source: Stand Cool Helo
Special reminder 4 points:
(1) Staple food. The mixed grain beans are included in the staple food, accounting for about 1/3 of the staple food, which can be made into multigrain porridge, multigrain rice, or steamed corn cobs, potatoes, sweet potatoes to replace some staple foods.
(2) Vegetables. Vegetables are preferably leafy vegetables and melons and eggplant vegetables, potatoes, yam starch content is high, it is not recommended to eat as a dish, it is recommended to replace some staple foods to eat; cooking more steaming, boiling, stewing, cold mixing, less use of frying, if fried it is best to use a non-stick pan, so as not to control the amount of oil. Each meal should be controlled to about 5 grams of oil (half a spoon of small white porcelain spoon).
(3) Eating habits. Concentrate on eating when eating, don't watch TV and brush your mobile phone, so as not to eat more unconsciously; you must chew slowly when eating, because it takes a certain amount of time for the satiety signal to travel from the stomach to the brain.
(4) While controlling energy when losing weight, micronutrient intake will also be affected, and fat metabolism is often inextricably linked to micronutrients, so it is recommended to supplement complex nutrients [2].
Image source: Stand Cool Helo
2. Regular movement
Medium and high-intensity activities such as jogging and high-intensity intermittent exercises are more efficient than brisk walking and yoga, and it is best to accumulate 150 minutes per week.
In addition to the whole body fat burning exercise, you can also combine some abdominal muscle training to exercise abdominal muscles, such as curls, plate support, etc., otherwise the abdominal muscles are weak and not tight, even thin people will have small bellies. If you want to do a very intense waist and abdomen training under the guidance of a fitness instructor, it is best to do it every other day, so as not to cause fatigue and injury due to insufficient recovery.
3. Relieve stress
In a long-term state of stress, the level of cortisol in the body will be high, which is easy to make people can't help but want to eat high-sugar and high-fat foods, can't help it, but it is really troublesome [3].
In addition, cortisol itself will also promote fat accumulation, especially on the face, abdomen, shoulders and back, so the pressure will really make you fat!
Moreover, compared with men, long-term stress is more likely to make women fat [4], so female friends who want to reduce their stomachs must know how to relieve various pressures and relax their moods.
Of course, in terms of weight loss, don't be too cruel to yourself, to know that fat is not eaten in one bite, so don't expect to lose weight quickly, set an unrealistic goal will only make you stressed, it is good to lose 2 to 3 pounds per month; every day on the scale or waistline will also make people stressed, may wish to lose weight or lose stomach as a process of cultivating a scientific lifestyle, and the natural belly will be thin.
bibliography
Chinese Expert Consensus Committee on Medical Nutrition Therapy for Overweight obesity. Expert Consensus on Medical Nutrition Therapy for Overweight/Obesity in China (2016 Edition)[J]. Diabetes World(Clinical), (10): 25-29.
Department of Disease Control, Ministry of Health of the People's Republic of China. Guidelines for the Prevention and Control of Overweight and Obesity in Adults in China (Trial).2006
[3] A. Janet Tomiyama.Stress and Obesity[J]. Annual Review of Psychology,2019, 70(5):703-718.
[4] Vasiliki Michopoulos. Stress-induced alterations in estradiol sensitivity increase risk for obesity in women[J]. Physiology & Behavior, 2016,1(166): 56–64.
*The content of this article is a popularization of health knowledge and cannot be used as a specific diagnosis and treatment recommendation, nor is it a substitute for face-to-face consultation by a practicing physician, for reference only.
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