How to lose belly fat? Learn 3 strokes, lose fat and shape!

Now most of them lack exercise, especially for office workers, who sit for a long time in the office and don't even move a few times a day. Due to lack of exercise, the calorie intake is not consumed, and it will accumulate in the body to form fat. For sedentary people, the fat on the waist and abdomen is easy to accumulate into a small belly. When our small belly is gradually highlighted, it means that the body fat rate exceeds the standard.

Obesity can be said to be a disease. Although an appropriate amount of body fat can protect organs, bones and joints in various parts of the body, if there is too much body fat, it will "squeeze" the organs and cause a burden on them. At the same time, it will also compress the joints, and various obesity diseases will come to the door.

With the increase of age, the body is particularly easy to gain weight when people reach the age of 30. This is because the body's metabolic level will drop, the rate of muscle loss will be accelerated, coupled with lack of exercise, resulting in a surplus of body heat, the body will gradually gain weight. At this age, most people start to find that they are getting fatter and fatter, and they have to increase the size of their clothes and trousers. After the body gets worse and worse, the clothes become more and more ugly, which affects their personal image.

Although you are used to sitting for a long time when you are young, no matter how much you enjoy food, your body will not gain weight. This is because when you are young, your body has a strong metabolism and consumes a lot of calories. Even if you eat a lot, you can consume these calories without causing obesity.

However, with age, this state slowly declines, which is also a sign of aging. The body fat rate has increased, the energy is not as strong as before, and the strength is not as good as before.

The waist and abdomen are the most prone to fat accumulation, so how can we do the belt to effectively reduce the belly and restore your slim body? Follow the author to learn 3 tricks to make a flat lower abdomen reproduce!

The first trick: reduce calorie intake, eat less high-oil, salt, high-fat foods

Instant noodles, burgers, a cup of milk tea, grilled chicken wings and other foods will make your weight soar. Take a cup of milk tea for example, 700ml of calories is about 500 calories, which takes 1 hour of running to consume. So, don't ignore the calories of these foods.

If we want to lose fat and lose a small belly, then we must reduce calorie intake and refuse to eat high-calorie foods. Eat three meals a day normally, and cook food in a light cooking way. At the same time, eating more vegetables can better improve gastrointestinal motility, promote digestion, and inhibit the synthesis and accumulation of fat to a certain extent.

Whether it is to gain muscle or lose fat, we can add more protein, which can maintain a long-term satiety, and let you eat less food while producing the thermic effect of food, which improves the body's ability to consume calories.

The second trick: reduce sedentary time, let yourself move more

Sitting for a long time can cause various sedentary diseases, and it will bring you obesity. Life lies in exercise. If you want to lose a small belly, you have to move more so that your body consumes more calories. For some office workers, although they have to sit and work from 9 to 6, we can also stand up and move around. For example, after sitting for 1 hour, stand up and move in place for about 5 minutes. Of course, if allowed, you can choose to climb down the stairs, or do simple stretching exercises.

When we finish eating after get off work, don't sit down and play mobile games. We can go for a walk or jog, and we can do some freehand training at home without going out, such as skipping rope, squats, etc. Only by increasing the amount of exercise will the body burn calories faster, and it will be better to lose belly fat.

The third measure: perform strength training, reduce the rate of muscle loss, and improve the body's metabolic capacity

Although aerobic training must be done during weight loss, we cannot ignore strength training. Why? Because strength training can increase the body's muscle mass, this means that the body's metabolic capacity will also increase as the muscle increases, and the body's ability to burn calories will also increase. It will also help you develop a lean physique, even if you don't exercise, your body can burn fat.

If there is no time to go to the gym, then we can also do freehand training. Such as squats, pull-ups, push-ups and other movements, and these are all compound movements. When we squat, we can also exercise the buttocks muscles, which can not only improve the efficiency of fat reduction, but also improve the flat hip shape, helping you Train your butt!

Further reading:

The thin upper body is weak? Learn 3 strokes to shape broad shoulders!

During the plank, the body shakes a lot, why does this happen?

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