How to reduce the fat on both sides of the waist? 2 ways to stick to 50 days to get a flat stomach

Many people are not fat on their limbs, but have a lot of fat on the waist and abdomen, especially the fat on both sides is loose and loose, so pinching it! This is a manifestation of excess waist and abdomen fat. Fat is most likely to accumulate in the waist and abdomen, and then gradually gain weight in the limbs.

Waist and belly fat is more likely to cause various health diseases. How to reduce the fat on both sides of the waist?

You need to choose the right method. Simple abdominal crunch training is futile. It can only exercise muscles and strengthen the waist and abdomen, but cannot eliminate excess waist and abdomen fat. It can only be used as auxiliary training. You need to start with diet and aerobic exercise to promote calorie consumption and reduce waist and abdomen size.

About diet

If you usually like to eat all kinds of high-sugar milk tea, carbonated drinks, biscuits, chocolate, biscuits, all kinds of pickled pickles, canned food, fried chicken, pizza, French fries, etc., you must adjust your eating habits in time. Cut out these unhealthy, high-calorie processed foods.

Don't order takeout, don't eat late-night snacks, cook three meals by yourself, and eat more high-fiber vegetables that help shave fat and lose weight, such as tomatoes, cucumbers, celery, spinach, and winter melon. host.

The staple food can be appropriately reduced to about 80% of the usual amount. You can use barley, red beans, mung beans, yam, brown rice and other coarse grains to replace part of the rice, noodles, steamed bread, and the ratio of coarse and fine grains 1:1, which can maintain the diet Fiber also prolongs satiety and reduces hunger pangs.

Eat three regular meals, only eat three meals without other snacks, a glass of water before meals, slow down the speed of eating, and maintain the habit of chewing slowly. If you stick to this diet for 50 days, your waist and abdomen will be significantly reduced.

About sports

For exercise and fitness, you can choose jogging, skipping rope, playing basketball, badminton, jumping, swimming, aerobics and other training with high calorie consumption. You can choose sports that you are more interested in exercising, which will make it easier to stick to it.

Adhere to about 1 hour each time, and exercise at least 5 times a week. If you are tired from exercising, you can take a short rest and stick to it for 50 days. You will find that your body fat rate has dropped and your waistline has gradually recovered.

In order to avoid the phenomenon of loose belly after the waist and abdomen fat is reduced, you can perform a set of multi-angle training waist and abdomen, especially the abdominal abuse training of carving the waist and abdomen on both sides, to improve the waist and abdomen muscles, strengthen the waist and abdomen lines, and make the lower abdomen change. Tight and good looking.

Share 4 abdominal abuse movements, each movement is 15 times, repeat 4 groups, and train once every other day.

Action 1, prone diagonal knees

Action 2, from both ends

Action 3, Supine Bend Knee Side Crunches

Action 4: Side Support Hip Twist

Further reading:

Fitness is a technical job: a few training tips to make you progress faster than others!

Don't want to gain weight after losing weight? Stick to these 4 methods, and the meat you lose will never come back

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