What kind of diet and how much exercise to lose beer belly?

Control diet: With the continuous improvement of living standards, the daily intake of food energy is always more than the energy consumed, which is an important reason for the beer belly, so it is necessary to reduce the amount of greasy and sweet food, and reduce the amount of food to about eighty percent of the usual when eating, and not to eat too much and be too full.

Reduce fatty things such as fatty meats, increase fish and poultry, increase the intake of vegetables and fruits, choose some crude fiber foods, and reduce the time food stays in the stomach and intestines.

Strengthen exercise: Increase the amount of exercise is to better consume calories and prevent excess calories from being converted into fat.

Special abdominal exercises: sit-ups: hold your ears with your hands, insist on exercising to enhance the strength of your abdominal muscles, and insist on exercising every day, no less than 20.

By massaging the lower abdomen, it can accelerate metabolism and help abdominal fat break down fat.

Good living habits: Do not sit down or sleep on your stomach immediately after eating, it is best to maintain a standing posture and take a walk. When walking, you should raise your head and chest and swing your arms, people not only look at the spirit, swinging your arms consumes more energy.

Arrange sleep time reasonably, have enough sleep to be in good spirits, and insist on exercising to be in good spirits. Adjusting the mentality, the most important thing is persistence, and perseverance affects the effect and quality of beer belly reduction.

Reduce alcohol consumption: Whether it is a colleague party or any holiday or festive events, do not drink heavily, alcohol consumption needs to be controlled, and alcohol consumption should not be overindulged.

Sit-ups, abstain from alcohol, do not eat fried, and be light.

Don't eat late-night snacks at night and run more.

Many men have a beer belly, and after having a beer belly, the figure will also be seriously out of shape, and it will be particularly ugly in clothes. So if you want to lose beer belly, you can be more disciplined in your diet and don't always be sedentary. You can exercise moderately, keep your mouth shut, do sit-ups, climb stairs, ride a bicycle, run at night, swim, turn a hula hoop, etc., all of which can effectively eliminate belly and have a good figure.

Beer belly is also one of the types of obesity, so in terms of diet, it must be carried out and adjusted appropriately. It is necessary to adopt the principle of eating small and frequent meals, do not overeat at each meal, and eat 5 to 7 minutes full. In this way, after a long time, your appetite will gradually become smaller.

Eat more fresh vegetables, melons and fruits, which can not only supplement the vitamin C needed by the body, but also promote metabolism, reduce fat accumulation, and have the effect of moisturizing the intestines and laxative. <>

After many people are full, they immediately lie down or sit in socks, in fact, this is very bad. It will lead to the inability to digest and absorb the food in time, and it will also cause the accumulation of fat, and the body will naturally gain weight. In terms of diet, try to be light as the main model, and eat less greasy and heavy food.

You can do some sit-ups properly, because sit-ups can train the abdominal muscles well. Thus reducing fat in the abdomen. But sit-ups, you can't do too much, do 10 at a time, do three sets.

We must persevere, and we must not give up halfway. <>

Climbing stairs is also a very good way, if you live in an elevator room, then when you get off work, you can choose to climb the stairs without taking the elevator. In this way, the amount of exercise of the day, if conditions allow, you can also go to the gym and ride a bicycle, so that the muscles can also be exercised, and the fat will slowly disappear. For many office workers, the time during the day is particularly tight, so you can choose to run at night to exercise.

Promote metabolism, but before running, be sure to drink enough water, otherwise the body will be dehydrated.

Lose weight through medical nutrition to lose fat all over the body, and gradually and long-term adherence to the calendar can lose beer belly. The main reason for obesity is that you eat more calories than you burn. Excess calories are deposited in the form of fat throughout the body, especially in the abdomen, because the abdomen does not exercise regularly, and the fat in the abdomen increases to form a beer belly.

**Friends have experienced, abdominal fat is very difficult to lose weight, some people take the so-called vibration abdominal belt, and even some people take sit-ups, hula hoops, desperately exercise the abdomen, think that ** is the point reader, if you want to lose weight where to exercise desperately, if you want to lose belly fat, the most fundamental method is medical nutrition to lose weight, help lose the fat of the whole body, long-term persistence to make the belly slim down. Medical nutrition for weight loss is the first time that doctors assess the degree of obesity and the metabolic diseases associated with obesity, because different degrees of obesity are used in different ways. If the body mass index is 40 or the body mass index is between 35-40, and there are obesity-related metabolic diseases, such as hypertension, hyperglycemia, hyperlipidemia or sleep apnea syndrome, the doctor will recommend metabolic surgery to help complete obesity, if the body mass index is between 28-35, the doctor will set a scientific medical nutrition weight loss roller pants diet plan and exercise program, and also record the daily diet, exercise and weight changes.

The doctor will instruct us to eat at home, reduce the regularity of going out to socialize, eat three good meals without snacks, and reduce oil, salt and sugar. Communicate with the doctor regularly to help evaluate the efficacy and safety of the disease, adjust the weight loss plan in time, and the doctor will tell us that if it is not six years old, it will be considered successful. You should adopt a healthy lifestyle, avoid weight gain, reasonable and balanced nutrition, moderate exercise, quit smoking, limit alcohol, psychological balance, regular work and rest, and adequate sleep are the most important.

If you want to lose the beer belly in the abdomen, the most important thing is to reduce the fat in the whole body, so that the fat in the abdomen can be gradually slimmed down.

It's easy to lose a beer belly quickly, the key is to stick to the following things.

1. Diet planning.

There are two things to pay attention to in terms of diet: one is to reduce the amount of food you eat at each meal, and the other is to eat more vegetables and fruits.

1) It is important to reduce the amount of food you eat at each meal, because overeating at each meal will make your stomach stretch and you will always feel hungry over time. If you reduce the amount of food you eat in moderation, it is best to keep it in a state of six or seven minutes full at each meal, so that your appetite can gradually decrease, and your stomach will lose weight after a long time.

2) Eating more vegetables and fruits is to improve one's metabolic function, and in addition, it can also reduce the accumulation of fat in the body. Because all vegetables and fruits have one thing in common, that is, they are very high in nutrients, but low in calories, especially the cellulose in vegetables and fruits is easily absorbed by the stomach and intestines, which has the effect of lubricating the intestines and laxative.

2. Exercise after meals.

Try not to lie down immediately after eating, so that the food you eat in your stomach is difficult to digest, and it will allow these foods to convert into stomach fat and accumulate in the body. The best way is to do a moderate amount of exercise after eating, or to stand and walk, which can not only make the body quickly burn the calories of the meal through exercise, but also promote better digestion of intestinal food.

3. Whole-body aerobic exercise.

Don't think that beer belly can only do abdominal exercises, because ** can't be local. It is best to choose some whole-body aerobic exercise to insist on exercising, so that the fat in the body will be metabolized in a balanced manner, and the abdomen will naturally become smaller.

4. Eat less high-calorie foods.

Beer belly is directly related to excessive nutrition and unhealthy diet, so it is necessary to quit all foods that are high in calories, high in fat and high in sugar. Try to eat some light and easy-to-digest foods, mainly low-calorie, low-fat and sugar-free foods.

5. Sit-ups.

An appropriate amount of sit-ups or lower abdominal curls can effectively reduce the beer belly in the abdomen, but to control the time and amount of sit-ups, it is best to do them every other day, and do 30 each time to achieve the effect.

For the beer belly that has been formed, we must find a way to lose it, otherwise after a long time, there will be symptoms such as fatty liver, high blood pressure, and other diseases in serious cases. Diet to reduce beer belly is the most effective way to clear the noise, be sure to control the amount of food you eat, eat big fish and meat food and beer should be quit, eat more fruits and vegetables to reduce beer belly is very helpful.

I think you can strengthen exercise, go to the gym or go for a run in your free time, you can burn fat well, reduce the fat on your stomach, maintain a healthy diet in your daily life, eat more light and nutritious food, and avoid some fried greasy, high-sugar and high-calorie food; You can do more running or smart aerobics, you can also do planks, sit-ups, push-ups, etc.

Supine and early bridge sitting is the best way to exercise abdominal muscles, in addition to jumping rope, running, cycling, aerobic movement, land guessing and other methods to improve the condition of beer belly; For this condition, we can use a combination of several exercise methods, which will be more effective, than the combination of running and sit-ups.

You can do more crunch exercises, you can also do planks, you can also do sit-ups, these exercises are very reasonable and can also train abdominal muscles.

You can go out for a run, you can also choose to go swimming, pay attention to the abdominal muscle exercise, don't be too lazy, you can also do crunch exercises.

One is to hold your elbows with your hands and your legs together;

the second is to take the elevator less and walk upstairs;

The third is that everything that can be done standing is best done by standing, such as waiting for people, playing **, reading newspapers, wearing shoes and socks, etc. Standing on tiptoe slightly puts the body in a more tense state. Experts also recommend that to lose belly fat, it is best to intensify abdominal exercises in addition to intensifying whole-body exercises.

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In addition, three meals a day: breakfast and lunch should not be neglected. If you don't eat lunch, you're likely to come home hungry and feast on the dinner table.

Eat fewer snacks: Only bring low-fat, low-energy snacks or snacks such as fruits, vegetables, crackers, popcorn, etc.

Keep a bottle of water on your desk: Drink water regularly throughout the day. Just drink a glass of water when you want something sweet, and the desire for something sweet will disappear. Drinking a glass of water before lunch can lower your appetite.

Don't let stress prompt you to eat more: When you're stressed, don't pick up food and go for a walk. Physical activity is better than eating to relieve mental stress.

Don't go to fast-food chains, as there are very few low-fat foods to choose from. Don't eat alone: Eat with colleagues and friends.

Focus on your partner's conversation, not on food.

Skipping buffets: Buffets often result in eating a lot.

Pay attention to the amount of alcohol: Alcohol is high in energy, it prevents the consumption of body fat, and it also reduces willpower.

**Must be slowly reduced, it is not easy**!

**Reasonable control of diet with exercise, safe and healthy** way, relatively do not like exercise and lack of perseverance can choose some products to assist.

The best in terms of diet:

1. Drink a glass of milk every morning, and guarantee one egg every day! Lunch.

For dinner, you can eat anything, but the total amount.

To be controlled. The staple food of each meal should be appropriately reduced, and the vegetables should be the main dishes. If you can tolerate dinner, you can try to make it as little as possible! ~

After 7 p.m., nothing can be eaten! It's best not to drink water either! ~

Eat some fruit.

2. Exercise: At least an hour of exercise every day, aerobic exercise is the most suitable, jogging and swimming can burn fat well.

3. Friends who don't like exercise and diet and are difficult to control wax can appropriately choose some traditional Chinese medicine ingredients to slim down the body and supplement it, which is not good for the body, lemon spiral.

Algae is not bad, Chinese medicine fruit, you can try the effect is not easy**.