How can I lose fat in my waist and abdomen and restore a flat lower abdomen?
First of all, you should know that the fat accumulation in the waist and abdomen is mainly caused by excessive subcutaneous fat and visceral fat, and excessive visceral fat can induce a variety of health diseases, such as high blood lipids, high blood pressure, diabetes, high cholesterol and other problems.
And the best way to lose weight is not to run, but to adjust your diet. Although running exercise can also improve activity metabolism, promote the decrease of body fat percentage, and make your belly slowly slim down. However, if you want to effectively slim down your belly, then dietary modification is the most important thing.
Obesity is eaten, and if you want to lose waist and abdominal fat, you also need to start with diet. Here are some dietary suggestions to help you control your calorie intake and speed up the breakdown of fat:
1. Quit all kinds of processed snacks, especially high-sugar, high-fat, heavy-tasting foods, all kinds of potato chips, spicy bars, cakes, egg tarts, cookies, milk tea and other processed foods, which are not conducive to your health and will make you have excess calories without knowing it.
2. Eat more foods rich in dietary fiber, such as: all kinds of broccoli, tomatoes, bitter gourd, celery, cucumber, lettuce, cabbage sum and other foods, which are low in calories, effectively reduce visceral fat, and can also promote intestinal peristalsis, promote waste discharge, and help you improve constipation.
3. Choose low-GI carbohydrate staple foods, eat less fine staple foods such as rice, buns, noodles, etc., and choose carbohydrate coarse grains such as barley, brown rice, potatoes, yams, beans, etc., which have a long satiety time, can control blood sugar and avoid fat accumulation.
4. The food is mainly cooked in a light way, and the low oil and salt method can control the calories of the food, improve the health index, and control the appetite.
5. Increase the amount of water you drink, drink a glass of water every 1-2 hours, sufficient water can control appetite, improve blood circulation, promote fat decomposition, and help slim down the stomach.
Here is a recipe for slimming belly in 3 days, which will make your waist circumference shrink by 10cm in 4 weeks!
Day 1:
Breakfast: 1 steamed sweet potato (150g) + 1 glass of pure milk + 1 hard-boiled egg + half an apple
Lunch: 150g boiled shrimp + stir-fried carrots with broccoli (250g) + multigrain rice (100g)
Dinner: 1 bowl of seaweed tofu soup + garlic lettuce (200g) + 1 steamed potato (150g)
Day 2:
Breakfast: 1 corn + 1 egg + 1 cup sugar-free soy milk (200ml)
Lunch: 1 piece of chicken breast (150g) + stewed tomato with baby cabbage (250g) + 2 slices of whole wheat bread
Dinner: 1 bowl of kelp and shrimp soup + 1 piece of steamed fish (150g) + steamed yam (100g)
Day 3:
Breakfast: 2 slices of whole wheat bread + 1 poached egg + 5 strawberries
Lunch: 100g boiled choy sum + stir-fried seafood mushrooms with lean meat (100g seafood mushrooms, 50g lean pork) + multigrain rice (100g)
Dinner: 1 bowl of winter melon and shrimp soup + stir-fried cabbage (200g) + steamed pumpkin (150g)
Repeat the recipe on day 4-6 from day 1 to day 3, you can eat normally on day 7, repeat the recipe from week 1 on the second week, stick to it for 4 weeks and lower your waist circumference by 10cm.
Finally, recommendations for exercise:
It is recommended to arrange 50 minutes of aerobic exercise on Monday, Wednesday and Friday, such as jogging combined with brisk walking, aerobics, playing ball, swimming and other exercises, to maintain a variety of exercises and maintain fat burning efficiency.
On Tuesdays, Thursdays, and Saturdays, 40 minutes of iron training will be arranged, starting with compound movements such as squats, lunge squats, goat push-ups, bench presses, presses, planks, push-ups, etc., to strengthen the body muscles, improve the basal metabolic value, and shape a firm body line and make the abdomen firm.
Sundays can be rested, and a proper rest can give you enough motivation to get back into exercise the following week.