Nowadays, more and more people are accustomed to being sedentary and loving food at the same time, resulting in excess body calories, and fat will accumulate unconsciously.
So, how should the boy's beer belly and the girl's swimming ring be reduced? If you want to lose these stubborn fats, you need to take a scientific approach.
First of all, control your calorie intakeIf you want to lose body fat, you need to control your diet, but this does not allow you to over-diet, and excessive dieting will easily lead to famine in the body, **later**.
It is recommended that your calorie intake during the ** period is about 20%-30% lower than usual, so as to create a calorie gap for the body, which will help**.
Second, you can eat more foods that are rich in crude fiber, such as cabbage, celery, broccoli, tomatoes, etc., these foods help to promote intestinal peristalsis, improve digestive function, and reduce the accumulation of fat in the abdomen.
It is recommended to eat three meals regularly, eat a light diet, and the daily vegetable intake should not be less than 500g, and maintain a combination of three points of meat and seven points of vegetables, which will help to lose belly fat.
Third, develop the habit of drinking more lukewarm waterto replace a variety of sugary and high-calorie beverages to avoid excess calorie intake.
Don't wait until you're thirsty to drink water, but take the initiative to drink water and maintain adequate water intake, which helps to excrete metabolic waste and fat, and can also reduce appetite and dependence on high-calorie foods.
Fourth, do whole-body aerobic exerciseIt is also an important means to lose beer belly and swimming rings. Fitness should start with full-body aerobic exercise to increase calorie burn.
You can choose such as running, skipping rope, swimming and cycling, etc., and schedule more than 40 minutes of exercise every day, which can accelerate fat burning, enhance cardiopulmonary function, let the waist circumference slowly decrease, and improve the health index.
Fifth, proper strength training is also essential。By doing strength training, such as squats, push-ups, bench presses, rowing, crunching, prone mountaineering and other movements, exercising once every 2-3 days can strengthen the body muscles, inhibit fat accumulation, help you shape tight muscle lines, and reduce the chance.
By sticking to these scientific methods, it is possible to effectively reduce belly fat and maintain a healthy weight.
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