Long term sitting leads to the accumulation of abdominal fat, how to lose abdominal fat?

1.Change your eating habits and pay attention to the structure of your diet.

Eat less high-calorie, high-fat foods, such as fried foods, biscuits, carbonated drinks, creamy foods, instant noodles and potato chips, meat, barbecued foods and desserts with high sugar content; Eat more vegetables, fruits, seafood and rice staple foods, drink more plain water, eat less dinner, and skip supper.

2.Reduce the amount of time you sit.

Sitting for a long time is a common problem for us, and sitting for a long time will also make the belly bigger and bigger. I see that many people have small bellies even though their limbs are not fat, mainly because of sitting for a long time. If you sit all the time after eating, and the food is not consumed in the stomach and intestines in time, it is easy to form fat and accumulate in the body.

Therefore, reduce the time spent sedentary, get up and exercise for 15 minutes every hour of sitting, promote the peristalsis of the stomach and intestines, and increase the amount of exercise in the abdomen.

3.Maintain adequate exercise.

If you want to **, then exercise is essential in these subjects, only by doing sports, can we produce high caloric consumption on our body, thereby increasing our body's metabolism and promoting the speed of **. If you are a novice and have no experience in sports, then you can start with running, because running is a very good sport.

4.Adopt the mode of aerobic exercise, supplemented by strength exercise.

To lose belly fat, we must first make it clear that the body burns fat in general, which means that we should focus on aerobic exercise with large muscle groups. Then strengthen the abdominal exercises locally! The key to aerobic exercise is the intensity and duration of the exercise.

Usually the effective exercise intensity is between 120 and 150, depending on your physical condition and age, close to the value of this effective zone.

5.Proper rest after exercise.

When exercising, we need to maintain sufficient rest, when we have proper rest, we can let the body recover, so as to help us have a better workout next time. Here, I recommend that you maintain a good quality sleep after every rest.

In terms of diet, you should pay attention to controlling dieting, light diet, avoid eating greasy, high-sugar food, pay attention to eating small and frequent meals, strengthen your physical exercise, do some special abdominal fat training as much as possible, and keep the time between 40 minutes and about an hour.

When you have belly fat, you can reduce it by turning a hula hoop, or you can choose to eat more green vegetables, or you can drink yogurt after dinner.

You can do push-ups, you can swim, you can run, you can ride a bicycle, you can do planks, all of which can work your abdominal muscles.

Of course it's minus!

Here's how to lose a small tummy:

1. Proper diet and exercise, eat less greasy sweets, and eat more protein foods; Exercise is mainly aerobic and can burn fat.

2Drink less, walk more, and ride less in the car.

3. A plastic belt that shrinks the belly is tied around the waist.

4. When watching TV, twist the fat on your waist up and down left and right, and you can lose your stomach unconsciously.

5. Walking with a constricted abdomen.

1. Don't eat dinner.

2Eat less rice and less meat 2

3Drink plenty of water. 4. Detoxify and clear stool.

5 turns of hula hoop.

I am very sincere, please accept if you don't understand you can continue to ask me, I will not get bored.

1. Dinner Party If you order your own food during the dinner party: choose cold salad for vegetables in cold dishes, and choose dry cut meat dishes. In hot dishes, vegetables are mainly boiled and served in soup, and meat vegetables are mainly stewed and steamed.

If this dinner party is a bureau of someone else's group, we are only responsible for eating: Eat more vegetables (cold salad, stir-fried, soup), the amount is not limited. Don't eat fried meat dishes, and limit the amount of vegetables you eat at most half. Drink less alcohol and skip or eat less multigrain staples.

2. Takeout When you have to order takeout, you should avoid staple foods to pass the meal, such as fried rice or cold noodles for lunch. This is absolutely undesirable. We should have a combination of meat and vegetables, such as a chicken thigh + a plate of vegetables + half a bowl of rice in a Chinese fast food restaurant.

3. Increase exercise Get off the bus two stops early after work and walk home, and help your lover clean up after dinner. These are all ways to increase physical activity within your means.

It is possible, but it is most likely caused by overeating.

Keep your diet in check. The staple food is mainly a combination of coarse and fine grains, with a flat bowl (medium bowl) for each meal; The meat is mainly lean meat, and the intake of fatty meat is limited, and the daily amount is controlled at 150g and 200g; Oil as a key factor should be very careful, when stir-frying, it should be less oily and light, and limit eating out (too much fat in restaurants)! Eat more vegetables and fruits, eat less nuts and about five grains each time, and eat less sauces, such as salad dressings, peanut butter, etc.

Fat belly is what people often call "spleen and wine belly" and "rich belly", and some are so big that they can't even tie their belts. This is mainly due to the long-term accumulation of subcutaneous fat due to lack of attention to diet, overeating of big fish and meat, and insufficient exercise.

It not only affects the image, but also is extremely bad for the body. The biggest hidden danger is that it is prone to cardiovascular and cerebrovascular diseases such as high blood lipids, high blood pressure, arteriosclerosis, and blood vessel blockage.

To reduce the belly: first.

First, we should eat scientifically, eat less fatty meat and greasy food, and drink less spleen wine. Eat more sparse vegetables, vegetarian food, etc. Clause.

2. Strengthen exercise. It is said that often patting the belly with the palm of your hand and doing overall up and down stretching exercises are very effective in reducing the belly, so you may want to try it if you have a large belly. Not allowed by pregnant women.

**There is no such thing as a partial**, but people's stomachs are more likely to be fat, and relatively speaking**, the belly is also the fastest thin.

So just go straight to it.

Exercise a week** hidden days to five days, that is, do exercise every other day, each exercise is about an hour, first warm up for 10 minutes, strength training for 30 minutes, and then aerobic skating for 20 minutes. That's it.

**Maintain a slight feeling of hunger during this period. Don't eat high-carb and high-fat things, eat more lean meat, eggs, and things that are high in protein.

People with a large weight base (more than 130 pounds) have a more obvious effect, 5-10 pounds a month is also possible, and a small weight base (within 120) is good to lose 3-5 pounds a month.

The meat is a little bit long to carry up, so there is no shortcut, and it is also reduced little by little.

1After lunch, don't rush to sit down or lie down to rest, stand against the wall for 15 minutes. When standing, keep your back straight and breathe abdominally. You can also do tiptoe movements, lift your heels, and repeat multiple times.

2. Obesity is mainly due to eating more and moving less, in order to avoid too many calories left, it is recommended to eat more low-calorie food. Such as fruits and vegetables.

3 Water is the best drink. Drinking plenty of water can help metabolize and flush out toxins from the body. But when people are busy, it's easy to forget to drink water.

You can keep a cup or water bottle on your desk to remind yourself to drink more water. When you feel like you want something sweet, remember to drink a glass of water, so that the craving will fade quickly.

4. When going up and down the stairs, the main muscles of the thighs are used, lifting the body when going up the stairs and supporting the body when going down the stairs, which also has the effect of exercising the psoas muscles. When climbing stairs, the upper body is straightened, and the strength of the lower body movement is transmitted to the abdomen, and the muscles of the abdomen can be trained. If you don't have a high floor in your office or home, you can use the stairs from today.

Hula hoop sit-ups Note: Wrap 1-2 layers of plastic wrap when exercising for better results

Of course it's minus!

Here's how to lose a small tummy:

1. Proper diet and exercise, eat less greasy sweets, and eat more protein foods; Exercise is mainly aerobic and can burn fat.

2Drink less, walk more, and ride less in the car.

3. A plastic belt that shrinks the belly is tied around the waist.

4. When watching TV, twist the fat on your waist up and down left and right, and you can lose your stomach unconsciously.

5. Walking with a constricted abdomen.