If you talk about it, which part of your body you most want to change? The answer of most friends will be the abdomen, because whether fat or thin, they all want their body proportions to be better, but unfortunately, when they are fat, the abdomen will be fatter faster, and when they become thinner, the abdomen is the slowest one, so many friends are working how to lose belly fat, but from the result, the effect is not so ideal.
So how do you lose belly fat? Before answering this question, first talk about the harm of abdominal fat and the common misunderstandings in the process of losing stomach, and then talk about the solution.
<h1 class="pgc-h-arrow-right" data-track="4" > first: the harm of abdominal fat </h1>
Flat abdomen, slender waist will make the whole figure look better, of course, this is also the result that most friends want, on the contrary, if the abdomen fat is too much, it will make the whole person look bloated and invisible, but this is not the point, the focus of abdominal fat on the health of the harm.
Because belly fat not only contains subcutaneous fat, but also visceral fat, and increased visceral fat will bring too high a risk to health, at this time the risk of cardiovascular disease, type II diabetes, and other diseases will be relatively high, then, how to judge their own visceral fat is more? Can be judged by the waist-to-hip ratio, men's waist-to-hip ratio is greater than 0.9, women's is greater than 0.8, consider the existence of visceral fat exceeding the standard, at this time we must be vigilant, and find a way to reduce their large belly to reduce these health risks.
Therefore, to lose belly fat, that is, your big belly is not only for the sake of aesthetic appearance, but also for the maintenance of health.
<h1 class="pgc-h-arrow-right" data-track="36" > second: common misunderstandings in the process of losing stomach</h1>
What do you do in the process of losing belly fat? In this process, many friends will make a mistake, this mistake is that they will think that doing some abdominal training will lose the belly, so many friends will ask "what action can reduce the stomach" and other similar questions.
In fact, abdominal training can not help you lose belly fat, it can play a role in increasing the thickness of the abdominal muscles, if the body fat rate is low enough, you can make the abdominal line more beautiful, but in the case of high body fat rate, its training effect will be hidden. Because abdominal training targets the abdominal muscles, not the abdominal fat, fat is not converted into muscle.
Therefore, if you want to lose belly fat through abdominal training, it is wrong from the direction, of course, from the result point of view, the effect is bound to not be good, unless in the process, you control the diet well enough.
<h1 class="pgc-h-arrow-right" data-track="35" > Third: How to lose belly fat</h1>
If you want to lose belly fat, you still have to start from the whole body, that is, to slim yourself down, at this time, all you have to do is to let the calorie gap appear, in this process, you need to do three things.
1. Reasonably control your diet and make it possible for calorie gaps to appear
Calorie gap is the core element of fat loss, if you want to make the calorie gap appear, you need to control your diet to limit the daily overall calorie intake, and only in the case of calorie intake is controlled, the calorie gap is possible.
But in the process of diet control, it should be known that the control diet ≠ diet, although dieting will make you lose weight, but from the results, it will not allow you to maintain it for a long time, the reason is:
Dieting itself is not something that can be adhered to for a long time, because in the process of dieting, not only to endure physical hunger, but also to endure psychological deficiency, when the psychological deficiency can not be satisfied, the stronger the desire to eat, relying solely on willpower can not make you persist longer.
Dieting will lead to damage to the basal metabolic rate, so that daily consumption is reduced, at this time if you want to be thin, you need further dieting, and then the basal metabolism will be further reduced, thus falling into a vicious circle, coupled with diet itself is not sustainable, when you can not adhere to and restore the diet, the already reduced basal metabolic rate can not be restored immediately, at this time it will rebound quickly.
Therefore, even if you want to control your diet, don't diet, don't hold the fluke mentality of losing weight first and then saying it. So, how can you control your diet? At this time, there are a few points to pay attention to
Do not have too large a heat gap. It is generally recommended that between 300-500 kcal, the calorie gap is too large, and it will fall into the misunderstanding of dieting.
Control total daily calories instead of total food intake. That is to say, controlling the diet does not mean eating less, but to make the overall calorie intake less, so what we need to do is to adjust the diet structure and avoid high-calorie foods, rather than reducing the total amount of food.
It is premised on nutritional balance. In the process of controlling the diet, many friends will adopt a low-carbon, low-fat diet, but this does not guarantee the existence of a calorie gap, because such a practice will strengthen the role of low-carbon (or low-fat), so that you can eat more other foods, in addition, this practice will also have an adverse impact on health, so the control diet is not to control a certain food, but to achieve a balanced diet. From the ratio of the three major nutrients, the proportion of carb intake should account for about 45-55% of the total caloric intake, protein should be controlled at 10-35% of the total caloric intake, fat accounts for 20-35% of the total caloric intake, and in this process, it is also necessary to appropriately increase the intake of protein, because when the intake of carb water is insufficient, protein also provides energy. Therefore, from the overall intake ratio, the ratio of carbs, proteins, and fats is about 5:3:2.
In summary, in the process of controlling the diet, what we need to do is to adjust the diet structure, avoid the intake of high-calorie foods, ensure a balanced diet, and then control the total amount, in order to control the overall daily intake, but speaking of this, how can we know that our caloric intake is not excessive? At this time, you must know your daily energy needs, the method can be to calculate your own basal metabolic rate and your daily activities, and then calculate through the formula, there is a simple way is to find the one that matches you through the chart below.
2. Choose a reasonable way of exercising
Under the premise that the diet is effectively controlled, the daily calorie consumption is increased by exercising, which is conducive to the emergence of a calorie gap, of course, if the diet is well controlled, it is also possible not to exercise. However, the benefits of exercise should also be known that it is not only to increase the daily calorie consumption, but also to help the health of the body and the shaping of body shape.
Speaking of exercise, in the process of fat loss, aerobic exercise can help you directly increase calorie consumption, thereby helping to reduce fat, in addition, if you want to lose visceral fat, it will be better to choose HIIT, of course, the specific choice of what kind of exercise form, but also depends on their actual situation can be, because want to exercise effectively, you need long-term persistence, so in this sense, choose what you like and can do better.
In addition, it should be said that if you can, it is recommended that you try strength training, because in the process of fat loss, through diet or diet combined with aerobic exercise, it will lead to muscle loss to a certain extent, and fat reduction requires the loss of fat and retention of muscle, so in this sense, strength training also has its own unique role, of course, in the goal of strength training, it is recommended to take large muscle groups as the mainstay, in the choice of action, it is recommended to compound actions.
3. Pay attention to sleep
Studies have shown that lack of sleep does not cause the waist and abdomen to be more inclined to accumulate in the waist and abdomen, and it is relatively difficult when you want to lose the fat in the abdomen. High-quality sleep can not only stimulate the secretion of growth hormone, can keep the metabolism in a relatively stable state, but also stimulate the secretion of leptin and inhibit the secretion of ghrelin, in summary, high-quality sleep, although it will not let you directly consume calories, is an important factor affecting the effect of fat loss.
Therefore, developing good sleep habits is of great significance to both health and weight loss and maintenance, but at present, the reason why many friends sleep badly is not because they can't sleep, but because they don't want to sleep. When you're taking up sleep time because of certain information, consider thinking about your health, and body shape, and then put down your phone and go to sleep.
summary:
Speaking of which, the matter of losing belly is essentially fat loss, fat loss is a whole-body process, with the reduction of body fat rate, belly fat will slowly decrease, so when you want to lose your belly fat, you need to do three things, eat well, exercise well and sleep well. After doing these three things, consider abdominal training to exercise your abdominal fat and shape your abdomen, so that your abdomen is flat and the waist is tight.
Author: October Zhixing
#Rumor Zero Project ##运动星势力 #