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What should I do if the lower abdomen is prominent, and the waist and abdomen are full of extra flesh? People are fat as soon as they are fat, and too much waist circumference will not only affect the image, but also induce various obesity diseases, which is not conducive to physical health.
How can you lose your belly, beer belly, and have a flat belly? First, we need to quit these vices of life:
Vice 1: Drink regularly to socialize
People who usually like to drink alcohol will be accompanied by various wines, and the calorie intake will be excessive. And people who usually always socialize with dinner, a variety of foods will also make your calorie intake exceed the standard.
If we want to improve the small belly, we need to control the number of drinks and socialization, do not drink more than once a week, maintain a healthy diet, do not eat and drink, so as to reduce the chance of gaining weight.
Vice 2: Always eat takeout
People who usually do not cook and always call for takeaway are prone to excessive intake of oil, and the burden on the body will increase, and fat will easily accumulate. In order to pursue the taste, the takeaway will add a lot of oil and salt, and we cannot guarantee its hygiene during the production process, which is not good for health.
Self-catering can control calorie intake, but also balanced nutritional intake, eat more vegetables can promote intestinal peristalsis, avoid excessive calories.
Vice 3: Sedentary
Working more than 10 hours a day, walking values are lower than 6K steps per day, and people who usually do not have exercise habits are most likely to have waist and abdomen fat. Sitting for a long time will affect the blood circulation of the lower limbs, the activity metabolism will decrease, and the excess calories will be converted into your fat accumulation, so that you will have elephant legs and small bellies.
To change the habit of sitting for a long time, you only need to consciously move up, sit for more than 1 hour to get up and move for 10 minutes, do squats, push-up training, so as to enhance the metabolism of activities, while improving the appearance of diseases such as back pain and muscle strain.
Learn 2 ways to reduce your belly, in 2 months, your waist and abdomen will gradually disappear!
Method 1: Eat more ingredients that help to scrape fat
To reduce the waist and abdomen, you need to start from the management of calorie intake, and the daily calorie intake should be reduced by about 400 kcal than usual, so as to decompose the excess meat.
Usually in addition to quitting bad diet and junk food, we can eat more ingredients that help to scrape fat, such as three meals can eat some winter melon, celery, broccoli, carrots, lettuce, tomatoes, cucumbers and other vegetables, which can control calorie intake, but also promote intestinal peristalsis, eat less rice fine staple foods, and eat some sweet potatoes, Huaishan, red beans, barley, corn and other coarse grains, which can prolong the satiety time and reduce the desire to eat.
Method 2: Choose systemic aerobic exercise
Stomach loss does not rely on abdominal training, stomach loss is fat loss, fat reduction should choose whole-body aerobic exercise, rather than choosing local training.
Because the breakdown of fat is systemic, local training has poor fat burning efficiency. Only by choosing running, jumping rope, opening and closing jumping, playing ball and other sports can improve the decomposition rate of fat, as the body fat rate declines, your waist and abdomen fat can slowly disappear.
Insist on 40-60 minutes of exercise every day, insist on 2 months can help you strengthen cardiopulmonary function, improve immunity and self-fitness, and your stomach will gradually return to flat!