How to easily lose belly fat

This is what I saw from the CCTV science and education channel, and the method is as follows:

Run in place at home every day. 30---40 minutes. Sweating (micro-sweating) is sufficient. The range of motion is suitable for your physical condition. It's about persistence.

I've been using this method for 3 months and it's working well, from 62 kg to kg. Especially the waist is noticeable. I feel that I don't have to suffer, and running and jumping can increase bone density and prevent osteoporosis. It's economical and affordable.

Fat in the belly can be lost by the following methods:

First, to control calorie intake, the average person needs about 1500 kcal a day of total calories. Therefore, try to control the total calories, eat less white rice, white noodles and other foods with high glycemic index, eat more fresh vegetables and fruits, and control the total calories per day within 1200 kcal, or even within 800 kcal. In addition, pay attention to increasing exercise, running for more than 30 minutes a day, and running for 150 minutes a week, can effectively improve fat metabolism, improve insulin resistance, reduce abdominal circumference, and reduce weight.

In addition, the fat of the stomach can be properly massaged in the abdomen, pressing the Tianshu acupoint, Qihai acupoint, Guan Yuan acupoint, and rubbing the abdomen for at least 30 minutes every day, which can effectively motilize the intestines and reduce the fat accumulation in the abdomen.

It is difficult to lose fat and fat in the abdomen, so you should take more exercise. You can use running, push-ups, and long-distance cycling to burn off belly fat, or you can use dieting at the same time. At this time, we should pay attention to the combination of work and rest, not too tired, otherwise it is likely to affect the effect of **, you can eat foods such as fruits, but you can't eat more, otherwise you are likely to have stomach discomfort.

The daily calorie intake can not exceed 2000 joules, you can drink 3000 ml of boiled water, and you must pay attention during the ** period, do not measure your weight every day, because the weight of the human body fluctuates every day, if you measure your weight too often, it is likely to make yourself lose **confidence. Only perseverance can make success possible.

Have a great day!

It can be said that the sneaker upper bag is a quality problem, and when choosing leather, the quality of the leather has not been strictly selected, which leads to this situation.

It is recommended to lose ** fat in the following ways. Warm up for 10 minutes, until the whole body sweats slightly, and then tie the abdomen with plastic wrap for 5-6 layers. Do abdominal exercises in a supine position.

Learning to break bad habits, to control the diet and exercise combined, is the right way.

Consume more fiber: If you want to succeed in offal**, you can't lack dietary fiber and eat less carbohydrates: foods that contain carbohydrates are staple foods such as rice and bread.

Trusting these foods too much will cause too much sugar to be metabolized, which will allow visceral fat to accumulate in the abdominal cavity.

Stick to 40 minutes of exercise, whether it's running or swimming.

In fact, excessive fat accumulation in the abdomen is more dangerous than fat in the buttocks and thighs, because it can lead to many serious diseases, such as heart disease, stroke, diabetes, etc. Although genetics is important for where fat is present, poor eating habits play a greater role. Stick to it for a slimming belly and good results, more VX <Qianqianxia> the public understands how to lose belly fat, therefore, if you want to **, you must also develop a good diet.

Consume more calories, build muscle strength, exercise and muscle building are inevitably indispensable, but in fact, exercise may not get good results and muscle building when the internal organs are not functioning well, but it cannot consume energy, repair muscle fibers torn by exercise and improve muscle strength. In order to transform the body into a constitution that is easy to generate energy and metabolize waste substances, it is particularly important. If digestion is improved, food can be used efficiently as energy and cellular materials, and it is easier to increase energy expenditure and strengthen muscles.

In order to improve digestion, the principle of "not overburdening the internal organs" should be followed in the diet. As long as you pay attention to the following 3 things, improving the function of internal organs is just around the corner. 1.

Avoid "overeating" and "supper" If you continue to eat in daily life, it is easy to cause indigestion, and waste substances are more likely to accumulate in the body. In addition, the night is the time for the internal organs to rest, and if you eat too much, the internal organs will continue to function and will not be able to rest, and the function will be weakened. Please stay eight minutes full and do not eat 3 hours before bedtime.

2.If you feel hungry and eat again, but you are not hungry, but you keep stuffing food into your stomach one after another, even if the total amount of calories you eat is normal, it will keep your internal organs in a state of non-stop operation. Considering that overeating can also increase the burden on internal organs, please separate each meal and eat when you feel hungry.

Doing sit-ups can ** reduce the waist but doing sit-ups It is impossible to lose the fat on our stomach, because doing sit-ups it is more about training our waist and the muscles of our abdomen, it can make your belly tighter, but it can never lose fat. If you want to lose fat, you have to stick to it through aerobics, and all fat loss has to go through aerobics, including our stomach.

Minus the fat layer on the tummy:

1. Insist on doing 50 sit-ups a day (the number gradually increases).

2. Run for 30 minutes a day (no matter how tired you are, don't stop, and extend the running time as your physical strength increases).

3. Eat less greasy and high-calorie foods.

4. Quit snacking and don't eat before going to bed.

Eat less foods with high fat content, correct sitting posture, hold your chest and abdomen straight, drink oolong tea, and drink plenty of water.

Lie flat on your back and hold your hands to your ears, but don't hold your head. Bend your knees and lift your feet so that your thighs are less than 90 degrees away from your abdomen. Using your abdominal strength, slowly lift your upper body and keep your legs still.

Repeat 15-20 times. Or lie flat on your back with your hands at your sides, your knees bent and your feet lifted. Push your legs to the right with your waist and then to the left after returning to their original position.

1. Jump on the spot for 3 minutes + sit-ups (mainly exercise abdominal muscles) for 1 minute.

2. Jump on the spot for 3 minutes + squat with bare hands (mainly exercise leg muscles) for 1 minute.

3. Jump on the spot for 3 minutes + push-ups (mainly exercise chest muscles) for 1 minute.

4. Jump on the spot for 3 minutes + supine leg press (mainly exercise abdominal muscles) for 1 minute.

5. Jump on the spot for 3 minutes + lunge squat (mainly exercise leg muscles) for 1 minute.

6. Jump on the spot for 3 minutes + plank (mainly exercise abdominal muscles) for 1 minute.

7. Jump on the spot for 3 minutes + push up reverse flexion and extension (mainly exercise the triceps brachii of the arm) for 1 minute.

8. Jump on the spot for 3 minutes + sit and close your legs (mainly exercise abdominal muscles) for 1 minute.

9. Jump on the spot for 3 minutes + lie on your back and bend your knees and hips (mainly exercise the lower back muscles) for 1 minute.

10. Jump on the spot for 3 minutes + lie on your back and bend your knees and legs (mainly exercise your abdominal muscles) for 1 minute.

11. Jumping in place for 3 minutes can not only choose to run, but also choose to skip rope, run in place, etc., and the exercise intensity is controlled at about 70%. How do you measure this 70% exercise intensity? We can measure it this way, and the body feels between tired and not tired when running.

Practitioners can choose whether to do 10 sets or 5 sets of exercises according to their physical condition. Practitioners can gradually increase the number of sets of exercises, because the more exercises you do, the better the effect of reducing belly.

13. When doing muscle training, it is recommended to do as much as possible in 1 minute, 10 can be done, and 8 should never be lazy. If you do the same more, the better the effect of losing fat on your belly. If you can't hold on for 1 minute during muscle training, you can also rest for 3 to 5 seconds according to your physical condition to ensure that you can persevere.

14. To use this method, you need to exercise at least 3 times a week, each exercise time is about 45 minutes, and you will see obvious results if you stick to it for 6 weeks.

ps: Search for "how to lose fat on the belly - exercise common sense - experience" to find the action**.

Aerobic exercises such as jogging, cycling, swimming, etc., plus abs exercises.

Quickly eliminate belly fat, "lie flat and wide-legged" 48 times, and the belly becomes flat in 7 days.

Exercise more and eat less high-calorie foods.

An excellent way to get rid of belly fat quickly.