How to reduce belly fat?

In daily life, a bulging belly is a relatively common phenomenon. This is due to the abdominal fat caused by long-term fat in the skin or long-term constipation. A bulging belly not only affects the appearance, but also easily affects the health of the body. There are many ways to lose weight with a bulging belly. You can do more aerobic exercise and eat more light food.

How to reduce belly fat?

Rub your belly

When practicing this movement, the practitioner lies on his back on the bed, puts his hands together, and rotates them on the abdomen clockwise and counterclockwise for 50 times each. Then, separate the hands and place them on the abdomen, and then repeat up and down 50 times. You can also hold your breath and push up your abdomen to practice, one set in the morning and one set in the evening.

Rotation

In this movement, stand upright with legs shoulder-width apart, put your hands on your waist or hang them at your sides, and swing your body to the left and right, 50 times each. When turning, the legs should not move, the body should be turned in a large range, the back should be straight, and the head and neck should be raised.

Squat up

This exercise involves standing with legs shoulder-width apart, leaning the upper body forward and bending the lower body forward, then standing up. Keep your knees straight and touch the ground with your hands as close as possible. Do this 50 times in a row.

Raise your legs high

When practicing this movement, stand on your legs, keep your upper body as still as possible, lift your knees as high as possible and close to your chest, and hold your legs with both hands. Repeat 50 times in a row.

Hip Twist Jump

This movement requires jumping up with both feet in place, straightening your knees and twisting your hips. Jump up with both feet and twist your hips left and right at the same time. Swing your arms left and right in front of your chest in the opposite direction of your hips. Repeat several times.

Exercise methods can be selected individually or in combination. In addition to the above-mentioned movements, there are many other exercise methods to reduce belly fat. But it should be noted that you must persevere. Only if you are serious, strict and meticulous, and reach a state of slight fatigue after each practice, can it be effective and you will benefit greatly.

Diet to eliminate belly fat

1. Eat at least 3 fruits and 3 taels of vegetables every day

Losing belly fat requires losing weight throughout the body, so it is necessary to control the total calorie intake. Eating more fruits and vegetables can not only make you feel full, but also help you reduce the strong desire for dessert. In addition, eating more fiber-rich foods can effectively treat constipation, which is one of the main causes of belly fat.

2. Drink nine glasses of water a day and drink less carbonated drinks

Drinking a glass of plain water, light honey water or anslim flower tea before breakfast in the morning can speed up gastrointestinal motility, excrete garbage and metabolites from the body the night before, and reduce the chance of belly fat. In addition, try to drink less carbonated drinks and those high in sugar, which will make your belly swell like a balloon.

3. Stay away from alcohol

Whether it's beer, cocktails, liquor, or other forms of alcoholic beverages, they may be the main culprit for your belly fat. Although alcohol does not contain fat, it is very high in calories. Just one 200ml glass of alcoholic beverage can contain 100 kcal of calories. Alcohol also increases your body's levels of cortisol, a powerful hormone that helps store fat in your belly.

If you want to lose belly fat, you must control the rhythm and avoid doing a lot of sit-ups at the beginning, which will cause muscle soreness. Initially, you can try to do it 5 times a minute, and then slowly increase it until you reach about 30 times per minute. Pay attention to controlling the force with your waist, not your legs or arms.