Methods to reduce waist and abdominal fat

Methods to reduce waist and abdominal fat. Office workers can easily gain weight if they sit for long periods of time, especially the belly. There are many exercises to slim the belly, and the waist and abdomen You don’t have to go to the gym to lose fat. In fact, you can do it with many simple little moves, and it only takes a little time. Let’s take a look at ways to reduce waist and abdominal fat. Method 1 for reducing waist and abdominal fat

1. Aerobic exercise is a must

Running is a relatively simple and crude form of exercise, and the fat loss effect is also relatively good. As long as you are willing to persist, you can do it for two or three days. You will definitely lose weight and see changes within a few months.

The duration of each run should be controlled within 60 minutes. This time does not need to be too long, nor is it too short. Because it is easy to lose muscle if the time is too long, and the fat-burning effect cannot be achieved if it is too short.

If the body can adapt to a certain training intensity at this time, then the fat loss effect of HIIT (high-intensity intermittent exercise) will be more obvious.

2. Anaerobic strength training should also be done

On the one hand, the method of fat loss comes from exercise consumption, on the other hand, you must also increase your own muscle content, because the higher the muscle content, the The stronger your fat-burning ability is, the more energy you can consume by doing the same training than the average person. It can be said that you kill two birds with one stone.

Therefore, anaerobic training must also be carried out cross-wise, and aerobic training cannot be done blindly, otherwise the fat loss effect will be slow, boring, and easily interrupted.

Secondly, local shaping training cannot be ignored. Targeted training of the waist and abdomen can make the muscles of the waist and abdomen become tighter and look more beautiful visually.

Below are 5 recommended exercises to exercise waist and abdominal muscles. Although they do not consume too much fat in the waist, they can train the muscle groups of the waist and abdomen very well. When combined with other exercises, they can reduce fat. Eliminate faster.

Abdominal curls,

Bend your knees and jump forward,

Lie on your back and touch your heels alternately,

Air bike,

Russian twist,

3. Control your diet and develop good living habits

You must learn to exercise restraint in your daily diet, because people will continue to change their diet as they age. growth, causing the body’s metabolic capacity to continue to decline. If you eat the same food, you may not gain weight before, but in the long run it may cause your body fat to grow rapidly.

Try to follow a diet of less oil, less salt, and less sugar, which can keep the ecological environment in the body in good condition.

In addition, going to bed early and getting up early is also a habit that everyone should learn to develop. Although it may seem difficult at the moment, once you develop the habit, you will feel better and better. Method 2 for reducing waist and abdominal fat

In terms of diet - eating too much refined carbohydrates

Carbohydrates (rice, pasta, noodles) contain very high sugar content. If these refined carbohydrates are the main food for three meals a day, plus the sugar contained in other drinks and snacks, it will inevitably cause blood sugar to rise. The raised blood sugar will increase insulin, and the muscles cannot absorb the sugar ( converted to glycogen) is converted to fat storage by insulin, while elevated insulin also protects existing fat from mobilization.

In terms of rest - stress, mobile phones, staying up late

The pressure at work, the habit of playing with mobile phones, or staying up late will all reduce insulin sensitivity. In addition, Stress hormones themselves also promote the accumulation of fat around the belly button.

In terms of exercise - sit for a long time and move less

Generally, those with a lot of fat on the waist appear among people who are seriously lacking in exercise. If you sit more and move less, you will definitely not be able to reduce the fat in your body. Fat and sugar are consumed.

How to get rid of waist fat?

To lose waist fat, you must first solve the problem of fat accumulation.

1. Carry out reasonable exercise

Sitting for a long time and moving little is a major drawback of modern people. If you want to lose body fat quickly, you must exercise more Exercise will metabolize body fat as quickly as possible. In addition, exercise will also release the stress in life and work, making you feel better. Aerobic and anaerobic exercise three times a week is the best way to eliminate waist fat and fat.

2. Five Prescriptions and Twelve Food Therapy

The concept of Five Prescriptions originated from traditional Chinese medicine. From the perspective of traditional Chinese medicine, the Five Prescriptions can also be called the Five Elements, which correspond to the five internal organs of the human body. That is, the heart, liver, spleen, lungs, and kidneys. Traditional Chinese medicine believes that to change a person's body shape, it is necessary to start with the five elements, that is, the five internal organs, and take twelve days as a cycle, because the average metabolism cycle of the human body is about twelve days, and only when the metabolic cycle is reached can significant effects be achieved. Therefore, five-party dietary supplements are the most effective way to lose weight.

3. Diet

It is necessary to control the intake of carbohydrates, especially foods with high sugar content such as rice, noodles and potatoes. Eat more whole grains and avoid sugary foods. Beverages and alcohol. In addition, try to eat as many low-calorie vegetables as possible to reduce calorie intake.

Method 3 for reducing waist and abdominal fat

1. Sit-ups. This is a very simple action to do. The key is persistence. You can do sit-ups anywhere. You should do it at least 30 times a day. It is recommended to do it before going to bed. If you have eaten too much, it is not recommended to do it. Sit-ups, as long as you insist on doing sit-ups, you will quickly lose abdominal fat, make your abdomen tight, and reveal your waist.

2. Swimming. This has always been a favorite form of exercise for people, and exercise is also the best choice for weight loss and body shaping. You can see that friends who like swimming are in very good shape, because swimming is a whole-body exercise, and at the same time, the abdomen and waist must be exerted. Because being in water has the effect of shaping your body, if you can swim and want to lose weight, you can swim as much as you want.

3. Ride a bicycle. This is a great way to reduce belly fat. Because the legs need constant exercise, and the abdomen will be constantly stretched, which promotes fat burning. Therefore, if you are an obese friend who often drives, you can often ride a bicycle. If you don’t like riding a bicycle on the road, You can also go to the gym and ride a bicycle. The key is to persist.

4. Yoga. This is the best exercise for women to lose weight. Because yoga is a kind of exercise that combines strength and softness, it can exercise the body's flexibility and shape a woman's body shape. Many yoga movements include some waist and abdominal exercises. As long as you can persist in doing these yoga movements, you can lose weight. purpose.

5. Hula hoop. This was once a popular sport. Although the popularity has subsided, it is still a good way to lose weight, because turning the hula hoop depends entirely on the muscles of the waist and abdomen. As long as you insist on doing hula hoop exercises every day, you will definitely lose weight as soon as possible.

6. Fitness ball exercise. This is also a very effective way to reduce belly fat. The specific method is to lie on a fitness ball, cross your hands on your chest, then lift your upper body with force, then lay it flat, and do this repeatedly.