Today's people are accustomed to being sedentary and like all kinds of fried foods and processed sweets, which can easily lead to fat accumulation, and the waist and abdomen are the parts where fat likes to gather the most.
How do you smooth out a big belly? We need to choose the right method, instead of blindly dieting and starving, which will only make you have a strong appetite in the later stage, and it is easier for you to eat explosively, and you will rebound to be fatter than before.
To restore a flat lower abdomen, you only need to do these 5 things:
1. Reduce your daily caloric intake
The daily caloric consumption of a normal person is between 1800-2200 kcal, while the daily caloric intake of obese people is definitely greater than this value. Don't say that you yourself are fat by drinking water, many times you eat a lot of snacks that you shouldn't eat, resulting in excess calories without knowing it.
You will record the amount of food and calories you eat every day, so that you can clearly know what your daily calorie intake is, which is generally controlled between 1400-1600 kcal, in order to create a calorie gap for the body and promote the decline of body fat rate, so as to reduce waist circumference and lose a small belly.
2. Increase the amount of water you drink
Many times you are not hungry, but hungry, and people who do not drink enough water are prone to false hunger due to thirst, which is easy to consume excess calories and lead to fat accumulation.
Therefore, ensuring sufficient water intake, more than 2L per day, can avoid the appearance of false hunger, but also control appetite, reduce the desire to eat, and help manage the body well.
3. Increase the intake of vegetables
Many people do not like to eat vegetables and will eat a lot of meat, which will lead to unbalanced nutrition and excessive calorie intake. Eating more high-fiber vegetables (one pound of vegetables per day) can reduce the intake of other high-calorie foods, supplement dietary fiber, promote intestinal peristalsis, help reduce visceral fat and subcutaneous fat, and make your belly slowly smaller.
4. Strengthen the amount of exercise and reduce the time of sitting.
Many people are accustomed to being sedentary, and fat will accumulate in this part of the waist and abdomen, and the waist circumference will become more and more prominent. To smooth out a big belly, we can choose some exercises that are highly effective in burning belly fat.
The following 5 self-refueling fat burning actions, each action for 30 seconds, 3-4 sets, can improve metabolism, effectively burn fat and shape, and restore a flat lower abdomen.
Action 1: Jumping jacks.
When jumping jacks, quickly bring your feet together and apart, and swing your hands upwards at the same time. It can quickly mobilize the muscle groups of the whole body, so that the body can quickly enter the fat-burning state, and fully prepare for the subsequent high-intensity training.
Movement 2: Squat.
Squats are known as one of the trump card movements of strength training, which can not only exercise the muscles of the thighs and buttocks, but also stimulate the core muscles, improve the stability of the body, promote the improvement of metabolism, and make fat nowhere to hide in the face of strong strength.
Action 3, plank.
Planks are an effective way to work your core muscles and improve your body's balance and endurance. Many people who insist on plank training are pleasantly surprised to find that their abdomen has gradually become tighter, and their metabolic capacity has also been significantly improved.
Action 4, burpees.
Burpees combine squats, push-ups, and jumps to create a full-body, high-intensity workout. From squats and push-ups to jumps, every step is pushing the limits of the body, prompting the body to burn fat quickly and improve metabolic efficiency.
Movement 5: Raise your legs high.
This action can greatly increase the heart rate, speed up blood circulation, and thus increase the metabolism level. The movement requires that the legs be raised quickly and alternately, with the thighs as parallel to the ground as possible.