There is a lot of fat on the stomach, how to reduce the small belly? Learn 3 tricks to lose fat and shape your body!

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

Obesity can be said to be a disease. Although an appropriate amount of body fat can protect the organs, bones, and joints of 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 your door.

As people grow older, when a person reaches the age of 30, the body is particularly prone to gaining weight. This is because the body's metabolism level will decrease, the rate of muscle loss will accelerate, coupled with lack of exercise, resulting in a surplus of body calories, and the body will gradually gain weight. At this age, most people start to find that their body is getting fatter and fatter, and they have to increase the size of their clothes and pants. As their body gets worse, their clothes become more and more ugly, which affects their personal image.

Although you were used to sitting for a long time when you were young, no matter how much you enjoyed the food, your body would not gain weight. This is because when you are young, your body has a strong metabolic capacity and consumes a lot of calories. No matter how much you eat, you can consume these calories without causing body obesity.

However, with age, this state will slowly decline, 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 likely to accumulate fat, so how can we effectively reduce the small belly and restore your slim figure? Follow the author to learn 3 tricks, so that the flat stomach can be reproduced!

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

Instant noodles, hamburgers, cups of milk tea, grilled chicken wings and other foods will make your weight soar. Take a cup of milk tea as an example, 700 ml of calories is about 500 calories, which needs to be consumed by running for 1 hour. So, don't ignore the calories of these foods.

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

Whether it is to increase muscle or reduce fat, we can add more protein to maintain a sense of satiety for a long time, and let you eat less food while producing the thermic effect of food and improving the body's ability to consume calories.

The second measure: reduce sedentary, 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 your belly, you have to move more, so that your body can consume more calories. For some office workers, although they have to sit and work all the time from nine to six, we can also stand up and move around. For example, when sitting for an hour, stand up and move around for about 5 minutes. Of course, if you allow, 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 games on our mobile phones. We can go for a walk or jog, and we can do some freehand training at home without going out, such as skipping rope and squatting. Only by increasing the amount of exercise can the body consume calories faster, and can lose belly fat better.

The third measure: carry out 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 content, this means that the body's metabolic capacity will also increase with the increase in muscle, and the body's ability to burn calories will also increase. It will also help you develop a body that is easy to lose weight. Even if you don't exercise, your body can burn fat.

If you don't have time to go to the gym, then we can also do freehand training. Such as squats, pull-ups, push-ups, etc., and these are compound movements. When we squat, we can also exercise the buttocks muscles, which can not only improve the efficiency of fat loss, but also improve the shape of the flat hips, helping you Practice a buttocks!

Further reading:

Thin upper body looks weak? Learn 3 strokes to shape broad shoulders!

My body shakes a lot during the plank, why is this happening?

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