Perhaps because most of the food people eat is accumulated in the abdomen, the abdomen has become one of the places where fat is most likely to accumulate. Especially many postpartum women find that this is more serious, so they slim down the abdomen. It has become a "required course" for many girls. So how do you lose belly fat? What are the key points of diet and exercise for abdominal weight loss?
1. How to effectively reduce abdominal fat
Abdominal fat is mainly visceral fat. When the body's intake of calories is greater than the calories consumed, the excess calories will be converted into fat and temporarily stored in the abdomen. When the heat is insufficient, it can be burned quickly to provide energy. If a person consumes too many calories for a long time and only stores abdominal fat but does not remove it, it will easily lead to abdominal obesity (central obesity)
There is more fat on the inside of the limbs than on the outside, and more fat is deposited in the belly than on the back. This phenomenon is consistent with the “center-of-gravity proximal effect of fat accumulation.” The center of gravity of the human body refers to the point where the resultant gravitational force acts on all aspects of the human body. The proximal center of gravity effect of fat accumulation means that the body's fat tends to be centered on the body's center of gravity and radiates outward in circles. Subcutaneous locations close to the center of gravity are more likely to deposit fat. The rate of fat deposition in the distal parts of the human body, such as the head, forearms, and calves, is slower than that near the center of gravity.
The first choice for human body fat accumulation is near the center of gravity of the human body. The abdomen is close to the center of gravity when humans stand. The accumulation of "spare energy" here will not affect the changes in the center of gravity when humans sit, stand, walk, run, and jump. In particular, it can maintain Geometric balance in humans walking upright. Therefore, abdominal visceral fat and abdominal subcutaneous fat are the preferred locations for fat accumulation; the next areas are the buttocks, inner thighs (the root of the thigh as the saying goes), and the inner arms.
Dietary points for abdominal weight loss
Arrange three meals reasonably
It is best to choose low-fat yogurt, cereal, eggs and other healthy weight-loss foods for breakfast, so that Not only does it help eliminate excessive fat intake, but it can also reduce fat, making it the best choice for quickly slimming down your waist! As for meat and seafood, leave them for lunch. You can have something light for dinner, with vegetables accounting for the majority.
Eat nutritious low-calorie foods
That is, eat less foods that are less nutritious and eat more foods that contain calories but have high nutritional value. For example, dry rice flour contains less than 6% protein, while dry oats contain up to 13% protein, and the vitamin and mineral content is several to more than ten times that of rice flour. If you eat the same bowl, it is obviously more cost-effective to eat oats nutritionally and less likely to make you hungry, although in terms of dry matter, oats have slightly higher calories than rice noodles.
A more reasonable approach is to eat all types of food normally, but choose types with less oil and less sugar for each type of food. It is advisable to choose staple foods that are not fried, oil-free, or sugar-added (for example, sesame cakes need oil, but steamed buns do not need oil; rice does not need oil, but fried rice does; for example, multigrain porridge can be eaten directly as a side dish without sugar). Vegetables should be Choose dishes cooked with less oil (for example, "spicy hot pot" and "grilled pot" dishes add a lot of oil, while steamed and cold dishes add very little oil). For fish, you should also choose varieties with less oil and light cooking (such as eating sauce) Beef has little fat, while steak has a lot of fat; for example, steamed fish has little fat, while dry-roasted fish has a lot of fat).
Eat small portions of food
Pay attention to the portions you eat. When you are used to eating large portions of food, please try to choose smaller portions of food from today on. For example, eat a large hamburger set on weekdays. Today It should be changed to mini burgers with garden salad. Just like eating a large bowl of fried rice on weekdays, change it to a small bowl of rice today. I usually eat five pieces of ribs with each meal, but now I just change it to two pieces.
Restaurants often serve more portions than we actually need, causing us to eat too much without realizing it. In fact, everyone should choose the portion size according to their personal needs and try to reduce it by 20 to 30%. This will surely lead to weight loss in the long run. As you lose pounds, so does your waist fat.
Key points of abdominal weight loss exercises
Abdominal weight loss exercises combine aerobic exercise and muscle training to be more effective.
A complete exercise cycle should be warm-up and stretching activities (10 minutes) - muscle training (20 minutes) - aerobic exercise (30 minutes) - relaxation and stretching (10 minutes)
Exercise 4-5 times a week. A complete exercise cycle is best each time. If time does not allow, you can slightly compress the exercise time, but it requires no less than 40 minutes of muscle training + aerobics.
Recommended aerobic exercise: aerobics, jogging, brisk walking, skipping, etc.
Muscle training recommendation: do abdominal muscle exercises while lying down.
Supraumbilical exercises: Keep the lower body stationary and do sit-ups, aiming to tighten and flatten the bulging part of the stomach.
Exercises under the navel: Keep your upper body stationary, lift your feet and perform leg flexion and extension exercises and head lift exercises, with the purpose of tightening and reducing the entire lower abdominal circumference.
External oblique muscle exercises: After completing the upper and lower abdominal exercises, do various waist rotation exercises. This exercise serves as an auxiliary exercise to make the weight loss effect of upper and lower abdominal exercises more obvious.
In short, to lose abdominal fat, you need to develop a healthy lifestyle, that is, take careful care of your body every day.
2. Detoxification and weight loss matters
Detoxification and weight loss: more than 6 items
1. Clean more
Keeping pores clear can help The skin breathes and detoxifies smoothly.
When it comes to skin detoxification and maintenance, the most important thing is cleansing. For example, using products such as exfoliation or deep cleansing masks can take away the dirt on the surface of the skin and keep the pores clear.
2. Clean the intestines more
Toxins accumulate in the body for a long time, which can easily cause bad breath or constipation. Therefore, the author should eat more vegetables and fruits with stem parts and green leaves. Eat high-fiber foods and whole foods such as beans, red brown rice, and whole-wheat bread to promote gastrointestinal motility.
3. Drink more water
The liver and kidneys are the detoxification organs of the human body. Drinking more water can promote the metabolism of the liver and kidneys. After getting up in the morning, immediately drink a cup of warm water with lemon or honey to help detoxify the liver and kidneys. Drink at least 2000ml of water every day.
4. More antioxidants
For daily maintenance, try to choose skin care products containing antioxidant ingredients (such as vitamin C or grape seeds, etc.) or consume more fruits and vegetables, which can actively block Free radical damage, improve skin immunity and reduce the accumulation of toxins.
5. Sweat more
Taking a bath uses heat to shrink the pores and cause the skin to perspire a lot. It is definitely a good detoxification method. If you want a more significant effect, add bath salts to the water to enhance the removal of harmful substances and eliminate waste. In addition, regular exercise every week can also accelerate lymph circulation and help detoxify.
6. Breathe more
Deep breathing can transport nutrients into the body and eliminate unnecessary waste. It is recommended to take deep breaths for at least 5 minutes every day, or take deep breaths before going to bed, which can also help you sleep. oh.
Detox and lose weight: 2 less
1. Less exposure to the sun
A large amount of exposure to the sun will produce free radicals in the body, which will reduce the resistance of the body and skin and eliminate toxins. Accumulation
2. Less stress
Excessive stress will produce free radicals, slow down metabolism, and indirectly accumulate toxins.