What can I eat in thin belly?
1. avocado. Avocados are a treasure house of nutrition. It contains a lot of monounsaturated fatty acids beneficial to human health. This kind of fat can increase satiety and is not easy to store as body fat, so eating avocado will make you not hungry for a long time and then lose weight. 20 14 A study published in the Journal of Nutrition shows that people who eat half avocado for lunch will obviously reduce their hunger at dinner.
2. Black pepper. Adding half a spoonful of black pepper to dinner can reduce weight, because pepper contains a compound called piperine, which can inhibit the formation of fat cells. In addition, other studies show that eating spicy food can promote metabolism, increase the energy consumption of basal metabolism, and make the body consume more fat, especially the fat accumulated in the abdomen.
3. apples. 20/KLOC-A study published in the Journal of Food Chemistry in June/April shows that eating an apple a day can not only prevent many diseases, but also lose weight. This is because apples are rich in dietary fiber and polyphenols, which can promote the growth of beneficial bacteria in the intestine and save money? Big belly? Dear you. Eating 2~3 apples raw every day can reduce weight, and eating them cooked will destroy their polyphenols.
4. almonds. As long as it is eaten in moderation, this delicious nut will play a great role in shaping abdominal muscles. Almonds contain a lot of dietary fiber and unsaturated fat, which can effectively reduce people's desire for snacks all day. Eating a handful of almonds and a piece of fruit will increase your satiety without overeating.
5. berries. Berries are rich in natural antioxidants and dietary fiber, which can prolong satiety. In addition, carbohydrates contained in berries are not easy to be converted into fat in the human body, but burned as energy. Blueberries can play a particularly good role in decomposing abdominal fat.
6. cod. The high-quality protein contained in this white fish can make the human body take longer to decompose, thus reducing hunger.
7. asparagus. The dietary fiber contained in this green vegetable can delay the gastric emptying time; In addition, it can also be used as a barrier to prevent blood sugar from entering the blood too quickly, thus avoiding insulin resistance and abdominal fat accumulation.
8. cheese. 20 1 1 A study published in the Journal of Nutrition shows that eating dairy products rich in protein helps to lose weight and increase lean meat. Dairy products contain two key nutrients: whey protein and calcium. Whey protein contains a lot of leucine, which can stimulate the formation of new muscle protein. Calcium plays an important role in losing weight. It contributes to the excretion of fat in the intestine, which means that the total amount of fat absorbed by the human body is reduced.
9. pine nuts. A study published at the annual meeting of the American Association for Experimental Biology in 2006 showed that half a teaspoon of pine nut oil (equivalent to a handful of pine nuts) can delay people's appetite for eating for at least 4 hours and inhibit people's appetite.
/kloc-0 0. Salmon. A study published in the Journal of Cell Metabolism shows that monounsaturated fatty acids contained in salmon can prolong satiety, slow down hunger and reduce the accumulation of abdominal fat.
Abdominal weight loss exercise
1, sit-ups
Sit-ups are a kind of exercise that relies on the strength of the waist and abdomen, so they can effectively exercise the abdomen and accelerate the burning of abdominal fat. However, when doing sit-ups, don't do it blindly. You should do it reasonably. First of all, you should control the rhythm. Don't do a lot at the beginning, and don't do it quickly. This will easily lead to muscle soreness and will not help to lose weight. You can do it five times a minute at first, and then slowly increase it until you can reach 30 times a minute. Do it with the strength of your waist and abdomen, not your legs and hands.
2, diet conditioning
If you want to lose weight, you must control your calorie intake. Eating more fruits and vegetables can make you feel full faster and reduce your desire to eat sweets and meat. Moreover, vegetables and fruits have less calories and are not easy to cause fat accumulation. In addition, you should eat more high-fiber foods, which can speed up gastrointestinal peristalsis and improve constipation. Then drink more water, and drink a cup of honey water every morning, which can help to discharge the garbage in the body and make the little belly have nowhere to hide.
The correct way to lose weight in thin belly.
1, a balanced diet
First of all, we need to pay attention to our diet. We need a reasonable diet. Although the workload is relatively large at ordinary times, it is enough to supplement the energy needed by the body. Do not eat too much. Some people have irregular working hours and irregular diets. This is not correct. Remember, health is the capital of the revolution at any time, so try to go out to eat big meals as little as possible and drink plenty of water for breakfast.
Step 2 exercise to lose weight
There are many ways to lose weight in thin belly, and the recommended exercise is tummy tuck. Compared with sit-ups, tummy tuck can exercise abdominal muscles, so it is easier to burn abdominal fat, and the benefits of doing tummy tuck are much more than other exercise methods, and there is no need for as much space as sit-ups, which is simply good news for a small house.
Besides the two methods mentioned above, you can do many other exercises, such as running or flat support. If you have time, you can spare about three times a week to go to the gym to exercise. If you are a woman, you can learn belly dancing. As long as you exercise more, keep exercising and eat properly, your stomach will naturally disappear soon.
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