4 ways to flatten your waist and abdomen, stick to it for 3 months, and make you lose weight

Whether it's a boy or a girl, they can't accept that their flat belly is getting fatter and fatter with the accumulation of fat.

The appearance of a small belly means that your trousers must be one or two sizes larger than the average person, which means that you cannot wear tight clothes, otherwise the belly will easily show.

Small belly is not only a manifestation of excessive subcutaneous fat, but also one of the manifestations of excessive visceral fat. When the waist circumference of Asian boys exceeds 86cm and the waist circumference of women exceeds 80cm, it means that your waist and abdomen have exceeded the standard.

When you exceed the standard by more than 5cm, it means that your internal organs have been covered with a thick layer of fat, and the fat will secrete some harmful substances, affecting the operation of your organs and harming your health. Your body's resistance will drop, and more obesity diseases will come to you. When your blood vessels are full of fat, it is easy to cause blockage problems, thrombosis, hyperlipidemia and other diseases, causing serious life crises.

Losing a small belly and restoring a flat belly is not only for your own image, but also for your own health and a longer life.

So, how do you get rid of your little belly and get back a flat belly?

Don't foolishly perform abdominal abuse training. No crunches or sit-ups can consume the excess fat in your waist and abdomen. These abdominal abuse movements are anaerobic movements, mainly sculpting the abdominal muscles, and the heat generated is negligible and cannot effectively stimulate the waist and abdomen fat.

When you stick to hundreds of crunches, the calorie burn is not as high as the calories burned by running for 10 minutes. Therefore, it is better to do whole-body aerobic exercise simply to do abdominal abuse training, and the consumption of fat is the most efficient.

Therefore, the first way to reduce belly fat is aerobic exercise.

Adhere to 1 hour of playing, dancing, running, or half an hour of skipping, jumping, and HIIT training every day, and the fat-burning effect can be seen. However, diet also determines the success or failure of weight loss.

Many people eat high-calorie diets while exercising and enjoy various delicacies. The daily calorie intake is greater than the total calories consumed by the body. At this time, no matter how hard you exercise, the fat mass will only increase rather than decrease.

So, the second way to reduce belly fat is to control the calories in your diet.

We need to manage the daily calorie intake, which cannot be higher than the total body metabolism. When you do not deliberately strengthen exercise, the calorie requirement for a day is between 1800-2200 kcal, then we can reduce the dietary intake of about 400 kcal.

The 400-calorie calorie will not let the body find too much caloric abnormality, it can meet the caloric needs of the body's basal metabolism, and at the same time promote the decomposition of fat.

At this time, our diet needs to pay attention to a balanced nutrition, so that the body will not be malnourished.

Therefore, the third way to lose belly fat is to have a balanced nutritional intake.

Too monotonous ingredients will cause the body to lack certain nutrients, resulting in insufficient metabolic power. Therefore, we should not eat too many kinds of ingredients, we need to diversify the intake of protein, carbohydrates and fats, and supplement various vitamins and minerals at the same time.

Then, the staple carbohydrates can be combined with coarse and fine grains, and do not eat too many fine carbohydrates, such as rice and noodles. We can add some potatoes, beans, brown rice, oats, etc. For high-fiber fruits and vegetables, you can choose broccoli, winter melon, tomato, cucumber, apple, grapefruit, lemon, kiwi, celery, kale, etc. Different vegetables and fruits are rich in vitamins and minerals. Need to change to eat. For protein, choose high-quality fish, chicken breast, eggs, mushrooms, etc., and the amount of one palm per meal.

When your body fat rate drops to the standard level (below 20% for boys and 24% for girls), your small belly will also disappear.

If you want the waist and abdomen not to sag and sag after the small belly disappears, and hope that the waist and abdomen line will become tighter, and even have a little abdominal muscle line, we can perform a set of abdominal abuse training, training every other day Just once.

And our fourth method to reduce belly fat and restore a firm lower abdomen is: a group of abdominal abuse training every other day.

A total of 5 movements, 15 repetitions of each movement, repeated 3-4 sets.

Action 1. Seated posture with knees raised and abdominal crunches

Action 2, Supine Straight Leg Crunches

Action 3: Alternate leg lifts

Action 4. Supine alternately touching heels

Action 5, Russian twist

4 methods for 3 months to make your belly disappear and restore a firm and sexy waist!

Further reading:

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Weight loss is not weight loss! 4 ways to help you improve your metabolism and speed up fat burning!

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