The waist and abdomen are the easiest places on our body to accumulate fat, and when we start to gain weight, it is often the abdomen that first appears. Moreover, these fats seem to be particularly stubborn in the waist and abdomen, and many people have tried various methods but to no avail.
Do a lot of abdominal exercises every day, such as sit-ups and crunches, and find that stubborn fat doesn't seem to lose at all. This is a very frustrating situation. Why is it so hard to lose waist and belly fat? How can we effectively lose this excess fat? Don't worry, below we will analyze them one by one and come up with solutions!
Stubborn fat in the waist and abdomen may not be the "fat" you think
Many girls dream of having a slim and tight waist and a flat lower abdomen because it is a symbol of a perfect body. However, the reality is often the opposite, and many people have a small belly and bucket waist around their waists. The formation of waist and abdominal fat is often related to lifestyle habits, such as long-term sitting, which can easily lead to fat accumulation, resulting in the formation of a small belly.
Fat in the waist and abdomen is considered to be particularly "stubborn", which may be a personal experience for many people. In the process, it was found that the fat in the limbs was significantly reduced, but the fat in the waist and abdomen seemed to be motionless, like a "magnet" sticking there.
In fact, the excess fat in the waist and abdomen is probably not the kind of "fat" you think, and it may be more due to excessive visceral fat, which makes it difficult to lose the waist and abdomen.
What exactly do you need to do to lose waist and belly fat?
First, the training part
Instead of focusing on waist and abdomen-specific movements such as crunches, you can combine cardio and high-intensity interval training (HIIT) for fat loss. Studies have shown that the combination of these two training modalities is the best way to lose body fat, including visceral fat.
The main differences between aerobic exercise and high-intensity interval training (HIIT) are as follows: aerobic exercise is relatively less difficult, but it takes longer for the body to reach optimal fat burning; HIIT, on the other hand, can make the body achieve the best fat burning state in a short period of time, but it is more difficult and requires participants to have a certain exercise foundation.
Both of these training methods have good fat loss results, so combining them can improve fat loss efficiency.
The recommendation for aerobic exercise is to last more than 40 minutes at a time, at least 3 times a week. As for HIIT, it is necessary to judge the appropriate level of participation according to the individual's physical condition, and control the training intensity and time to avoid overexertion and injury. To clarify, many people mistakenly think that HIIT is a burpee or jumping jack, but in fact HIIT is a training method, not a specific movement; Burpees or jumping jacks are just some of the movements in HIIT training.
For beginners, you can try the 1:2 HIIT training mode, such as a 30-second training session followed by a 1-minute rest. As training progresses, the intensity and time ratio of training should be continuously increased to improve fat burning efficiency.
Second, about diet
To be successful in fat loss, controlling your diet is crucial. During fat loss, the key is to create a "calorie gap", where you eat fewer calories per day than you burn.
It is recommended to focus on whole foods, reduce the intake of processed foods, avoid high-fat foods and dessert drinks, increase the intake of protein and vegetables, and drink plenty of water. In general, the diet should be light, calorie-controlled, and nutritious to effectively promote fat burning.
For your diet, it is recommended to use a fitness app or check the Internet for relevant information. Everyone's diet is different, so a personalized diet plan is more helpful in achieving your fat loss goals.
3. About sleep
Sleep quality is crucial, and sleep deprivation is one of the leading causes of obesity. Staying up late or getting poor sleep can make it more difficult to lose belly fat.
In order to ensure good sleep quality and normal hormone secretion, it is recommended to go to bed before 11 o'clock every night and ensure 7-8 hours of sleep. If you have difficulty falling asleep at night, you should first find out the cause of insomnia, such as work stress, stress or overwork. Only by addressing the root cause of insomnia can we effectively improve sleep quality and help lose waist and abdominal fat.
It may also be helpful to share my personal habits of improving sleep quality.
It is recommended to drink a glass of warm milk 1 hour before bedtime, which helps to relax the body and mind. Also, it is very important to put down your phone 10 minutes before bedtime. Many people are accustomed to using their mobile phones and brushing in bed, which will keep the brain in a state of excitement and make it difficult to fall asleep.
To ensure a good night's sleep, I get into the habit of putting my phone on the table every night before going to bed, then lie down for a moment to calm my mind, and finally turn off the lights and fall asleep. Doing so helps relax the brain and makes it easier to fall asleep. Remember to give yourself a good sleeping environment and establish healthy sleep habits, which is essential for both good and healthy health.
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