If you have a small stomach, have you been wearing an unsightly dress? Xiaobian gives you 16 small ways to get rid of belly tummy. Stick to it. You can also have a flat belly.
Do not skip breakfast
10% do not eat breakfast
Breakfast is the most important meal of the day. It awakens our stomach and vitality. It fills us with energy. For example, a cup of black coffee, with whole wheat bread; or a cup of yogurt, with oatmeal almond porridge, plus a small amount of fruit. Good breakfast choice.
If you do not eat breakfast, hunger will advance, causing lunch and dinner to eat unconsciously. However, the consumption of calories for our body, the closer to the evening, the less it consumes. So if you lose weight, why not take advantage of calories when it is easy to consume? A nutritious breakfast?
Eat low-calorie foods
Low calorie = low fat
Run for 30 minutes, consume 200 kcal; eat less bread, eat less 200 kcal, which is the same way to lose weight. Which method do you choose? It is estimated that most lazy cancer people do not eat the bread directly.
Generally high-calorie foods are rich in fats and fats. If you accidentally eat too much, fat will be stored on your stomach. Therefore, eat less boiled, steamed, cold and other foods that are less oil and salt, try to avoid high sugar, high Greasy and fried food.
Add more water
Drink at least 8 glasses of water a day
Moisture participates in many of the body's biochemical reactions, and the breakdown of fat also requires moisture. Therefore, we need to drink plenty of water every day, at least 1600 ml. If you don't like drinking water, you can drink orange juice, lemonade, tea or black coffee.
Avoid drinking too much alcohol
The heat of the wine is not low
If you like to drink beer, try to drink as little or as little as possible, because the high sugar content of beer fermented with yeast will make you potbellied.
However, dry red wine containing resveratrol can speed up the body's metabolism, reduce the fat around the waist and protect our digestive and vascular systems.
Eat cellulose-rich foods
Water-soluble dietary fiber specifically conquered Xiaoduzi
Water-soluble dietary fiber-rich foods can lower cholesterol and shorten our waistline, so we should eat more vegetables, bacteria and algae and fruit, not only enhance satiety, reduce oily food intake, but also rich in minerals and vitamins, which will benefit The normal breakdown of fat.
However, fruits with higher sugar content should be eaten less, for example, durian, pomegranate, persimmons, lychees and sugar cane.
enough rest
Adequate sleep helps to improve the quality of weight loss
Decomposition of fat is almost carried out during sleep. If we go to bed on time every night and get up on time in the morning (7-8 hours of sleep), the decomposition of fat will be better. If you do not have enough sleep, you can make up for it at noon.
Increase healthy fat intake
Fat is not bad
Healthy fat sources include avocados, walnuts, almonds, fish, olive oil, etc. They are rich in unsaturated fatty acids, not only increase satiety, but also speed up the body's metabolism, add weight to weight loss.
We all know that oil stains on clothes can be washed off with petrol. Healthy fat is equivalent to petrol and can also reduce unhealthy fats on our body, such as cholesterol.
Sit less and more
More to exercise
Instead of eating and drinking with friends, it's not as good as if you were going to exercise together. The research shows that people with sports partners will spend 40% more effort during exercise and have better weight loss.
Taking advantage of weekends, organizing activities such as hiking, hiking, and playing badminton will not only help you keep fit, but will also strengthen your friendship.
Regular aerobic exercise
Aerobic exercise is the best way to burn belly fat
A study at Duke University in the United States confirmed that aerobic exercise is the best way to burn belly fat. It consumes 67% more calories than resistance exercise or mixed oxygen exercise.
Therefore, if you want to get rid of the belly, you should insist on aerobic exercise 3-4 times a week, such as jogging, swimming, and aerobics. Plus abdominal training, such as roll-up, Russian-style swivel, plate support Etc. The effect is better.
Do not drink soda
Want to exterminate the belly, first of all, away from soda
3. Soda provides a lot of sugar, which is not only unhealthy but also increases belly fat.
Drinking green tea
Green tea helps burn more fat
In addition to reducing the risk of cancer and cardiovascular disease, green tea benefits our entire body.
Studies have shown that green tea contains antioxidant catechins that can help reduce belly fat. If you drink green tea before exercise, catechins can increase belly fat burning during aerobic exercise.
Do not eat white toast
White toast makes you fat
Surveys have shown that the typical American diet 'meat + potatoes' will increase body fat, which is evenly distributed throughout the body. People who regularly eat white toast and other processed pastries, the increased fat is mainly concentrated in the upper abdomen.
Eating soup before eating
Eat appetizers to enhance satiety
Studies have shown that eating soup before eating helps to reduce caloric intake by 20%. Therefore, it is necessary to drink soup before meals, but choose light and oily soups, such as tomato potato soup, seaweed minced meat soup, carrot corn soup, etc. .
Turn hula circle
Hula hoop, can give you a flat stomach
Although the hula hoop has low exercise intensity, it is easy to operate. You can turn hula hoop while watching TV. Moreover, long-term hula hoop exercise is better than sit-ups.
Get up after exercise
Get up after getting up
Research shows that exercise in the morning can consume 3 times more calories than exercise in any time of the day. It is recommended that young people get 20-30 minutes of exercise after getting up, such as yoga, brisk walking, stretching and other gentle activities, and then have breakfast.
For the middle-aged and elderly people, those who have heart and blood vessel diseases or those who are frail have better exercise after breakfast.
Eat protein food
Easy to hungry you, protein foods are essential
Protein foods control the appetite most. It is easier for you to feel fuller than carbs or fatty foods. It also promotes fat burning and enhances immunity.
So every meal should have protein foods such as seafood, lean meat, eggs, yogurt, cheese, soy, nuts, etc.
Put the above 16 small methods into your life, your little belly naturally slim down. Xiaobian to everyone to sum up:
Drink water after getting up in the morning and do yoga for 20 minutes
Eat breakfast, avoid toast
Drink soup before lunch, eat more vegetables such as vegetables, bacteria and algae, Dishes: Meat: Rice = 2: 1: 1
Drink 1-2 green tea in the afternoon, eat some nuts
Tired of work, stand up and walk around, drink plenty of water
Dinner out for dinner without beer, soda, no greasy, fried food
Go home and jump an aerobics or transfer hula hoop, do 10 minutes of abdominal exercise before going to bed
Sleep around 11
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