1. How to get the best effect in thin belly
1. Drink plenty of water
Boiled water and light tea are better. It is found that drinking water 2 minutes before meals can reduce the energy intake of meals, and drinking 5ml of water at a time can increase the basal metabolism by 1/3, and it can maintain a high metabolic level for the next 3 to 4 minutes, which helps the consumption of calories.
2. Eat more leafy vegetables and fungi
Vegetables are foods with the lowest energy density except water, which are rich in vitamins and minerals, and the dietary fiber contained in them can also fully increase satiety, especially leafy vegetables. Eat 1-2 Jin of vegetables every day, half of which are leafy vegetables, and the cooking method should be less oil and less salt.
3. partially replacing meat with bean products
meat can provide us with high-quality protein and mineral iron, but its saturated fat content is high, so eating more is suitable for obesity. Therefore, bean products can partially replace red meat, reduce fat intake, and the protein quality of bean products is also very high. At the same time, it can also increase calcium intake, such as tofu, dried tofu, dried bean curd and yuba.
4. Choose a staple food with slow digestion
A white, soft, crisp and delicious staple food not only has high energy density, but also stimulates appetite, causes more insulin secretion and promotes fat synthesis. Therefore, in the choice of staple food, try to choose high-fiber and chewy foods such as oats, sweet potatoes and corn.
5. Cooking habits with less oil and less salt
It is recommended to cook more steamed vegetables and stews, and stir-fry with less oil. The same is true of salt. Try to control it as much as possible, which can arouse people's appetite and make them eat more rice and vegetables unconsciously.
6. Chewing slowly has many benefits
While slowly tasting food, you can feel your satiety more intently, so as not to overeat and not feel it. Moreover, chewing slowly is conducive to more adequate absorption of nutrients, and even helps to enhance memory.
7. Eat regularly for three meals
It is recommended to be full at 7 or 8 minutes for three main meals. Eating some milk, fruit or a small amount of nuts between meals can keep blood sugar stable, reduce insulin secretion and avoid overeating at the next meal. Don't eat at will after three meals, and don't eat after dinner.
8. rinse before eating out
when eating out, most dishes are oily, and vegetables are no exception. it is best to rinse with hot water or clear soup before eating to reduce the intake of oil.
9. Combination of aerobic exercise and strength exercise
Don't believe that partial weight loss came to thin belly. Simple sit-ups can't reduce the beer belly. We must pay attention to aerobic exercise all over the body. It is best to do strength training first, then aerobic exercise, reduce fat and increase muscle strength, improve the body metabolism level, increase consumption and improve abdominal softness.
1. Simple exercise is feasible everywhere
As long as you have the heart, there are opportunities for exercise everywhere. Take more stairs and less elevators, take a walk after meals, stand or not, and it is best to ensure at least 3 minutes of moderate-intensity exercise every day to increase calorie consumption.
11. Pay attention to sleep
Chinese medicine believes that middle-aged men are pregnant and poor sleep quality is the main reason. The less men have deep sleep, the less hormones are secreted, so the lack of hormones makes the body fat increase and gather in the abdomen, and the older they get, the more obvious the effect is.
12. Quit smoking and drink less
The harm of smoking and drinking is well known, and it is not conducive to reducing fat. Smoking will consume vitamins and antioxidants in the body, which are enzymes for fat burning; Although the root cause of men's beer is not drinking, drinking hurts the liver, and liver cell damage is more likely to lead to abdominal fat accumulation.
2. Other thin belly's methods
(1) Pull-ups thin belly
You can use the horizontal bar to do pull-ups in the stadium (choose this exercise according to your physical condition). If you can't find the horizontal bar outdoors, after you go home, practice the horizontal bar with your own doorframe. Pull-ups practice both hand strength and abdominal muscles.
(2) leg exercises thin belly
It is a fact that most women know that leg exercises can reduce their stomachs, but whether they can persist is another matter. Lie flat on the bed before going to bed every day, raise your feet together to 45 degrees, support them with the strength of your stomach, stay for 1-15 seconds and put them down, and do it for 1 times in a row. Not only can it tighten the legs, but it also has the effect of slimming the lower abdomen.
(3) jogging thin belly
Running can exercise abdominal muscles and eliminate abdominal fat. People with a big belly are "central" obese, so jogging is appropriate and the running distance should not be too long. After a period of persistence, increase the amount of exercise.
(4) Weightlifter thin belly
When doing lunges or squats, he lifts a heavy object above his head. Because the abdomen is the hub connecting the upper body and the rest of life, if you raise your hand above your head, the abdomen needs more strength to maintain the balance of the upper and lower bodies, which will help to reduce your stomach.
Tips: Besides exercise, daily eating habits will also have an important impact on your waistline, because diet control is always the best way to keep fit
3. Weight loss needs to be adhered to
1. Strength training
Strength training can strengthen muscles. The more muscles, the faster the metabolism. You can lose 1 pounds in 1 months by lifting weights for 45 minutes three times a week. In order to avoid hurting your body, you should ask the coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.
2. Go to bed early
A healthy diet and regular exercise are both useful for relieving stress and abdominal fat, but only if you get enough sleep. Lack of sleep may lead to an increase in cortisone, a stress hormone, followed by an increase in abdominal fat.
3. Drink more green tea
There are many benefits of green tea. In addition to skin care and anti-cancer, researchers recently found that it is even a good abdominal fat burner. The latest research in Nutrition magazine found that the exercisers who drank four cups of green tea every day lost more than eight times of abdominal fat in 12 weeks compared with those who drank ordinary caffeine drinks. The researchers concluded that catechol contained in green tea could effectively accelerate fat metabolism.
4. There is no need to avoid eating in small quantities
Fat people and thin people have the same food, but fat people always eat too much. Slim people eat all kinds of delicious meals, but they eat very little. They value quality, not weight. In this way, they can not only keep the balance of body calories, but also taste delicious food.
5. Slim women eat slowly, concentrate and never do anything hastily. Experts say: "Reading books or watching TV while eating will make people unaware of whether they are full or not, whether they eat too fast or too much. It's important to chew slowly, because it takes 2 minutes for the stomach to send the message' I'm hungry' to the brain. People who gobble will eat more than those who chew slowly. " If you want to enjoy every meal, you should create a pleasant dining atmosphere, with a clean dining table and weak lights. According to research, people can eat twice as much under neon lights as under comfortable lights.
6. Don't eat if you are not hungry
There are many reasons for eating, such as boredom, fatigue, frustration and hobbies. Hunger often plays no important role in it. Slim people, on the other hand, are not stimulated by the outside world and do not stick to fixed meal time or traditional customs. They only listen to hunger signals from their bodies. Only when they feel hungry will they eat. However, don't ignore real hunger, because people will eat too much when they are hungry.
7. Don't blame yourself for eating sweets
Full-bodied women often fall into a vicious circle: after eating some "forbidden things" (any kind of delicious sweets), they will feel guilty, and the consequence of self-blame is often to abandon themselves and enjoy high-calorie food.
8. There is no need to calculate calories
Almost no slim woman can calculate the calories contained in each meal. However, most slim women have a good feeling about food that is good for keeping slim. For example, she will naturally choose live tuna instead of canned tuna, and people who are overweight often lack this awareness.
9. Purchases food purposefully
When buying food, you should have a "slim consciousness". Don't be attracted by the displayed food, but shop according to the list you make at home to keep fit. Slim women should buy some sweets that only suit their tastes, not their own, for those who like sweets at home. Even if you want to buy it, you should buy a small package instead of a giant package for the whole family.
1. Keep exercising
Slim women are naturally active. This doesn't mean you have to exercise in the gym. Instead of taking the elevator, they take the stairs, don't stand still on the roller elevator, ride bicycles instead of driving as much as possible, and shop on foot as much as possible. These activities will bring them more fun than those that surpass themselves.
11. Don't weigh yourself often
Slim women don't weigh themselves often, but they only give their weight a little room to swing, no more than 2 to 3 kilograms. This can be simply controlled by the width and tightness of the clothes.
12. Eat liquid food once a day and lose 1 pounds in five weeks
Usually, it is very convenient to make liquid food. If you only eat liquid food or drinks once a day, you can lose 1 pounds in 8 months. Liquid food should be diversified to avoid lack of nutrition. Under the guidance of a doctor, you can even have two meals a day. You can lose 1 pounds in five weeks. However, it is necessary to ensure that the selected liquid food can provide nutrients and protein needed by the body, and ensure three meals a day.
13. Walk for 45 minutes and lose 1 pounds in half a year
Walk 5 kilometers in 45 minutes once a day, five days a week, and you can lose 1 pounds in six months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.
14. Regular exercise
Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscles and make you energetic. Running, 5 times a week, 45 minutes each time, at a speed of 17 meters per minute, can reduce 1 pounds in 3 months; Dancing, 6 times a week, 1 hour each time, can reduce 1 pounds in 4 months; Swimming for 4 hours a week can reduce 1 pounds in 4 months; Cycling for one hour four times a week at a speed of 15 kilometers per hour can reduce 1 pounds in five months. If you haven't done regular exercise before, you should do less at first to avoid hurting your health. Excessive exercise will increase food intake, which will not achieve the goal of losing weight.