Let's put it this way, at the beginning of the diet, I weighed 170 and had a 36 waist, then after the diet was successful, I weighed 115 and had a 29 waist!

Those who have been through it naturally understand how tough it can be!

At first especially fat, a big man wearing short sleeves in the summer like a pregnant woman, really have no place to put their face!

Later determined to change themselves, constantly exercise to lose weight, control diet to lose weight, and finally, the pot-bellied man finally turned into a six-pack abs, which is very tough, but never regret, everything is worth it!

Back on topic, how do you lose weight to get rid of your belly?

In my experience, there are three things you have to do first to get your tummy down!

First of all, aerobic exercise, running exercise can reduce fat all over the body, can make your stomach smaller, reduce fat accumulation, shrink your waistline, and achieve good fat loss effect!

Next is diet control, if you have poor diet control and too much calorie intake, the calories that you can't burn off will be prioritized to pile up in your belly and thighs! So if you want to slim your stomach, diet is the top priority!

Finally, there is specialized abdominal training to reduce abdominal fat and increase abdominal muscles, a two-pronged approach, so that you can develop a small belly and reduce your waistline!

At the same time, abdominal training is very helpful in reducing the sagging of the skin after weight loss and making it firmer!

So what is the exact way to lose belly fat?

1. Running plus jumping rope

Aerobic training, I recommend that we do running plus jumping rope, the combination of the two fat-burning effect is really twice as effective!

Run for 20 minutes and jump rope for 20 minutes each day to show results with your heart rate, keeping your heart rate at 70% of your maximum heart rate!

This is a great way to lose weight, burn more fat, and be less prone to bottlenecks, which is very effective in reducing belly fat!

2. Changing the content of food

If you want to lose your belly, then you definitely can't eat any of the high-calorie foods you used to eat!

Drink plain water every day, I guess, and eat a good breakfast, milk and eggs, bread, oats, and a full lunch, vegetables sweet potatoes, corn, chicken breast, beef, shrimp, and a little rice!

In the evening, eat less, porridge of grains and cereals, a small slice of bread, some starter vegetables, some meat!

3. Training of the abdominal muscles

Effective abs training is also very important! This is the key to losing your stomach and not bouncing back easily after a successful stomach reduction! I recommend a flat support, curl combo workout!

Daily practice flat support, curls, each time five groups, time according to their own ability to set, adhere to do, the muscles will become stronger, the skin will be tighter, the stomach will become smaller!

Losing your stomach really isn't that hard, learn the methods, grit your teeth and stick to them so that you too can develop eight-pack abs or a beautiful waistline!

If you have any questions, feel free to comment, and any comments will be returned!

Get more running knowledge and you can follow me by clicking on my avatar above.

Tummy, is a lot of people's major "shortcomings", especially in this day and age, the material and economic level is high, most people always "eat more, move less", and most of the work sitting time will be higher than the time standing, a long time, slowly! Will lead to the body appear "big belly" situation. For the big belly, how can science reduce, the most specific method to tell you.

First of all, please know this: abdominal fat is the hardest to lose in comparison:

For fat, is a more important part of our body composition material, its distribution is belongs to the whole body, only some parts of the accumulation speed faster, some parts of the body relatively speaking, the accumulation speed will be slightly slower; male friends and female friends compared to the accumulation of parts will also be slightly different, in general, men are more waist and abdomen fat accumulation more, faster; for female friends, small For female friends, the accumulation of fat in the abdomen, hips and waist will be relatively faster.

Fat, is a special substance, it is in the body of the "stationed" in fact, there is a sequence, in general, fat will first be stored in the blood, and then into the organs, and then piled up in the waist and abdomen, and then the buttocks, and finally the fat will be transferred to accumulate in the limbs.

In contrast, the stomach is generally more prone to accumulate fat, this is because one of the lumbar and abdominal area compared to the lower organs more, and the order of the existence of its fat accumulation is also ranked in the forefront; secondly, for modern people, most of the long-term sedentary, lack of exercise, which will lead to lumbar and abdominal area of the deviation of the blood circulation, so a long time will lead to the fat accumulation of the situation.

Secondly, you also need to understand that the slowest fat loss is in the case of abdominal fat, i.e. your "belly":

Weight loss, may be a lot of people all their lives in doing a thing, a lot of people's weight loss favor "whole body", but for your belly, that is, "abdominal fat" its relative distribution of more, in addition to the various parts of the body off the speed of the It is not the same, in general, the limbs are relatively fast, waist, abdomen and buttocks are slower; in other words, other parts of your body may be reduced, that for the abdominal fat, the speed of reduction will be slower, you need to adhere to as.

How to lose "belly fat", more reliable?

For "abdominal fat" weight loss, in fact, can not be divided into two aspects, one is diet, the second is exercise; only a combination of diet and exercise, in order to be more scientific, more healthy to lose abdominal fat, and refuse to rebound in order to be more reliable.

What should I do about my diet?

First of all, no matter how you lose weight, you must keep up with your diet and not "diet to lose weight";

Along with exercise, diet should be reasonably adjusted, meal ratios and collocation should be scientific, food to meet as much as possible diverse intake, so that nutrient intake will be more balanced and comprehensive.

For breakfast, please refuse a single breakfast, soybean milk doughnuts, pancake fruit, buns thin porridge and other breakfast can be eaten, but can not be too frequent, the food should be varied, staple foods, fruits and vegetables, nuts, milk, eggs and other foods should be rich; Breakfast is very important and must be eaten well, especially for the people who want to lose weight.

In terms of Chinese food, it does not have to be too greasy, in order to study and work in the afternoon, seven or eight minutes of satiety can be, refusing to high oil, high sugar, high salt, high energy food, of course, not to eat, in addition, we must eat on time.

Dinner, weight loss, a lot of people do not eat, this is not right, to eat, only to eat scientifically, eat some cereals, fruits, beans and other foods can be, reduce the intake of staple foods, fatty meat, eat more satiating food, that is, those who are rich in sufficient fiber-like substances of food; to increase the intake of green vegetables.

Besides diet, what should I do about exercise?

For the small belly, want to scientifically reduce, we must scientifically choose the way of exercise, generally recommended that we can choose "aerobic + anaerobic" exercise to lose weight.

On the one hand, anaerobic exercise can be good to enhance muscle mass, enhance their own basal metabolism, can accelerate the body's fat consumption, for the abdominal muscles to increase the workout, so that you can better tighten and promote the abdominal muscles and the perfection of the skin; on the other hand, aerobic training can be good to accelerate the body's fat burning and consumption, so that you can reduce the body fat coefficient.

As for the way of exercise, we suggest you to change it often, running, unarmed training, cycling, swimming are all good aerobic exercises; in addition, jumping rope, hiking is also very good.

So, if you want to lose your big belly better, please diet + exercise, science to lose big belly, I wish you well.

Note: The content of the answer belongs to the original, refused to commercial reproduction, I hope to help you; pictures from the network, if any infringement, please inform the removal of

First, a point of clarification:

As "eat what to make up for what" is as unreliable as "where fat where to practice"!

The specific reasons are as follows:

The distribution of fat in various parts of the human body is not uniform, but rather focused: several well-known fat warehouses - abdomen, waist, thighs, buttocks, in addition, the fat distribution characteristics of male and female compatriots are different, see the following chart: (yellow parts of the fat is easy to hoard zone!)

It is evident that both men and womenThe abdomen is a fat-heavy area.！

So here's the question:How do you get a tight, flat stomach? Or two more dazzling, eye-catching waistlines?

Answer: Exercise is naturally essential! Especially if you want to emphasize the muscle line, you need to focus on the abdominal muscles; but as Wei Wei said in the beginning: "where fat where to practice" is not reliable!

Why?

Because your abs covered with the layer of "big quilt" does not become "summer cool quilt" or "towel quilt" your abs and then have the shape is useless ~ not show ah!

Therefore, muscle gain is important, fat loss is more important! Both can be done at the same time, the so-called two-pronged approach! But it needs to be emphasized:There is no such thing as "partial fat loss", only the whole body!

So the key question is--How do you lose fat?

In addition to controllingThe amount of food you eat, and you have to be strict with your sugar control!

To lose weight, we need to eat less, this is an invariable truth, but the word [sugar control] is often overlooked :

After eating, blood sugar rises, insulin out of the blood glucose escorted to the liver, muscle as blood glucose "reserve army" (liver glycogen, muscle glycogen), the rest will be converted into fat round fat into the fat cells, which is the main reason for the thickening of the human body's fat layer, but also some people are not overweight but the body fat ratio of Part of the reason for overweight - you eat too much sweets!

So which foods are [sugar control] controlled?

1. Foods with a lot of added refined sugar: These are foods that are not sweet or not too sweet, but to which large amounts of sucrose, fructose syrup, corn syrup, honey, jam, etc. have been added, e.g., pastries of various colors, sweetened beverages, ice cream, etc.
   

2. Refined starchy foods:These foods may not have additional added sugar, but the refined starch glycemic capacity is not idle, so if you love to eat noodles, rice, steamed bread, fried rice, fried rice, fried noodles, fried noodles, bread and other starch is the absolute protagonist of the food, I'm afraid that fat loss is just an empty word!
   

3. Fruit in moderation: Half a pound a day is enough! Don't let go of your restrictions on fruit because you're controlling your diet; the sugar in fruit is also sugar!

4. Starchy vegetables as a staple:Potatoes, pumpkin, lotus root, taro and other starchy vegetables, potatoes should be eaten as a staple food, no longer occupy the weight of vegetables, which is more conducive to fat loss and nutritional balance!

In summary.Reduce your staple food intake during fat loss, but not eliminate it, choose slow-release carbohydrates, such as corn, mixed grain rice, potatoes, etc., and reduce the intake of [the four white staples]-white rice, white noodles, white buns, white bread!

The following chart shows Wei Wei's diet during her fat loss period:

Do more aerobic exercise!

Abdominal exercise belongs to the strength and resistance training, although it is conducive to shaping strong muscles, but its calorie consumption is far less than aerobic exercise! Therefore, comrades with a large weight base must ensure adequate aerobic exercise in order to quickly and effectively reduce the rate of body fat, i.e., "compression" of the abdominal muscles, as well as the entire body muscles on the "quilt" thickness!

Jogging, walking, yoga, HIIT, cycling, etc. are all good!Of course, swimming is also very good, but the cold water environment will stimulate the production of subcutaneous fat, and the feeling of hunger after swimming is also more obvious, and it is more difficult to emphasize the muscle line, so you can choose according to your own preferences!

Brush off the layers of fat thick under the skin, even if your muscles are not strong and proud, the body will look more tight and shapely, of course, muscle building is still very necessary, want to abdominal muscles, waistline, mermaid line of friends need to muscle strength training, but the premise is: brush the fat successfully!

Author Bio:

Hou Wei (1957-), Chinese-American singer

registered dietitian

National Level 2 Health Manager

Member of Chinese Nutrition Society

Relative to other parts of the body, the abdomen is relatively easy to accumulate fat, especially in the current material living conditions are better, in the diet is basically can do as you want to eat what you want to eat, and if you do not go to control the diet, only the stomach will be fat. In addition, from the point of view of the current pace of life, we will be in a sedentary state in addition to the work time, and in the spare time will also be in the temptation of electronic products to develop the habit of sedentary.

And uncontrolled diet and sedentary habits are the culprits of obesity or a big belly. And if we want to lose the big belly, what we need to do is to lose weight and fat overall. At this time, do not think that just do some abdominal training can reduce the belly. Because, on the one hand, fat loss is systemic, there is no such phenomenon as localized fat loss. On the other hand, the best way to lose fat is diet + regular aerobic exercise. The targeted abdominal training belongs to the strength training, and although the strength training will consume a certain amount of fat but it mainly consumes sugar rather than fat. Therefore, if it is fat accumulation and caused by a large stomach, just targeted abdominal training is not the right medicine, thus making themselves a waste of time. Of course, if it is in the body fat rate is not high but the abdominal flab caused by the big belly, targeted abdominal training can still solve the problem.

So, to lose the big belly first to consider is the ground whole body fat loss rather than abdominal training, if the body fat is high on the whole body fat loss, of course, in the process of fat loss can be carried out in the abdominal training, but not the main direction. And body fat is not high in the case of abdominal shaping, it is time to consider abdominal training.

And to whole body fat loss, diet is a must control, but control is not to diet but to control the amount of nutrition in a balanced and comprehensive situation, each meal to eat to 7.8 minutes full can be. Then under the premise of dietary control through the appropriate exercise to expand the consumption of calories so as to open the calorie gap.

And in the choice of exercise, anaerobic and aerobic exercise is the best way to combine, that is, first do anaerobic exercise and then do aerobic exercise, because the first 20-30 minutes of aerobic exercise to consume fat is less effective, and anaerobic exercise mainly consume sugar rather than fat , so in the aerobic before anaerobic, first help to consume the body's sugar, so that after the anaerobic exercise directly into the fat-burning state, and no longer need to 20-30 minutes of transition time.

But then again, such an operation would make most people overwhelmed, or at least limited in time, so it is certainly most economical to opt for a short and efficient form of exercise, and that form is HIIT.

Therefore, in the following recommended set of hiit exercise, can let us burn off more calories in a relatively short period of time, and at the same time at the end of the exercise there is a post-fat-burning effect to help calorie burning.

Movement 1: Half squat against the wall

• Stand with your back to the wall, feet together and slightly open, make sure your back is upright and your entire back is completely pressed against the wall
• Adjust the distance of your feet from the wall, and take a static squatting position against the wall as the starting position
• Arms crossed forward, the body along the wall to do the squatting action, the lowest point of the action for the body and thighs at a 90-degree angle, thighs and calves at a 90-degree angle

Movement 2: V-heads up

• Lie flat on your back with your legs together and arms up in the air
• Lift your upper body and legs upward to the highest point at the same time, and present your body in a V shape
• Open while reaching your arms forward with the rising motion, but don't press hard

Movement 3: Open and Close Jumps

• Tighten your waist and stomach. Tighten your arms.
• Lift the arm with shoulder strength and pull the arm down with back strength
• Jumping while swinging your arms
• Relax your calves as much as possible and do not lower or tilt your head
• The faster you move and the higher you jump, the better the fat-burning effect.
• Inhale as you raise your arms and exhale as you lower them.

Movement 4: supine bent knees and turn hips

• Lie on your back with your arms at your sides, legs together and knees bent
• Tighten your core and swing your legs to the side at the same time
• Keep your upper body as still as possible.

Movement 5: Pushups + Turns

• Hands slightly wider than shoulder width, feet together, chest out and tighten waist and abdomen
• Bend your elbows and let your center of gravity drop to a position where your chest is almost 1 cm from the floor, pause for a moment
• Concentrate on your pectoralis major muscles to push up quickly.
• Turn your body with simultaneous power from your abdomen and shoulders, and spread one arm upward and straighten it out
• Pause briefly, return to the starting position and do the push-ups again

Movement 6: Bench Bent Arm Extension

• Tighten your shoulders and brace your hands slightly wider than your shoulders on the edge of the bench without compressing your wrists, with your elbows slightly bent towards the back
• Slowly bend your elbows and drop your back against the edge of the bench to a position where your upper arms are parallel to the floor, pause briefly
• Power up the body vertically to the starting position, at the highest point elbows slightly bent

Movement 7: Prone Crawl

• Lie on your stomach, bend your knees, thighs at 90 degrees to your calves, feet and hands on the ground, knees off the ground
• Crawl forward with both hands and feet coordinated
• Tighten your core. Don't collapse your back. Don't arch your back.
• Keep breathing evenly.

Movement 8: Judo Pushups

• The standard push-up position is a starting position with the hips raised and the body in an inverted V shape.
• Keeping your hips high, sink your body until your chin quickly touches the floor
• Sink your hips almost to the ground while lifting your head and shoulders.

Movement 9: Bobi Jump

• Stand with feet shoulder-width apart, squat down, hands on the ground shoulder-width apart, and at the same time, legs jump back and straighten; bend elbows, body touching ground
• Push up your upper body with both hands, then bring your legs back quickly toward your abdomen; rise and jump
• Hands high-fived behind the head followed by a quick squat with no standing process

The warm-up that you should have before the movement should not be abandoned, and the stretching and relaxation at the end of the movement is equally important. Rest for about 25 seconds between moves in light activity, and don't sit around waiting for the next move to come due to tiredness. Enjoying the sweat flowing will give you unlimited motivation, but it's also important to measure your strength and stop at the right point.

Thanks for the invite.

Some friends belong to the "abdominal obesity", part of the friends because the whole body is obese, the abdomen is the most prominent, but there is also a large part of the friends in fact listen to the limbs of the slender, but only the abdomen fat, belongs to the typical "apple-type obesity". But many friends did not pay attention to, because the clothes a wear, a little closed down the abdomen, not very visible, but in fact the revival of obesity / apple-type obesity / centripetal obesity friends need to lose weight, compared to those who are buttocks lungs and legs thicker than that, the abdomen of this piece of meat if you can't get to us will be a more serious impact, because they are basically sticking to the viscera of the long, over time will have some internal organs influence, induced cardiovascular disease.

Tummy hoarding fat and their own daily eating habits have a close relationship, of course, also related to genetic factors, some friends a meat on the hoarding fat in the abdomen, but other parts of the body is still looking good, this may be some relationship with heredity, these friends should pay more attention to the daily diet do not often high oil and high-fat, binge eating, or should be light-based, light food life. Female friends are generally much better than men, because estrogen is good at transporting fat to the buttocks, thighs, back of the hands, breasts and other subcutaneous areas, which is related to women to give birth and breastfeeding, but many middle-aged and elderly women due to the decline in estrogen may also become a rounded waist women.

Belly meat is also fat, which is actually not very different from ordinary weight loss. First of all, you definitely need to focus on your daily diet, eat less high-fat and high-calorie food, avoid eating and drinking at frequent gatherings, eat and drink a lot of meat and wine, and eat more meals at home. It is very important that you should control your alcohol consumption on a daily basis. Alcohol intake is more likely to hoard fat in the abdomen because it may inhibit the transportation of fat by the liver, thus hoarding fat in the liver and inducing hyperlipidemia, fatty liver and other conditions.

Diet can increase the proportion of vegetables, whole grains food intake, they are rich in dietary fiber, can inhibit fat, cholesterol, sugar absorption rate, can assist in weight loss. Generally speaking, carbohydrates, fat, protein, carbohydrates are the most easily absorbed and utilized, the worst sense of satiety, the fastest rise in blood glucose, so daily we can reduce the proportion of carbohydrates (staple food) intake, increase the proportion of protein intake, can improve the sense of satiety, slow down the rate of rise in blood glucose. Meat selection more choice of lean meat, avoid eating too much meat, fat meat, daily meat intake in about two taels can be used, you can use fish and shrimp meat, poultry meat more instead of animal meat.

Diet I believe we all know how to do, here to tell you a very important information, that is, daily should pay attention to their own posture, our daily about 80% of the time are sitting, especially those who sit at the desk all day long workers, so the sitting posture is very decision posture, more to play straight back to sit, do not bowed too long hunching over the bowed over the posture is easy to let the back muscle ligaments are overstretched, but the chest and abdominal muscles are not getting exercise, excessive flaccidity, long-term so more prone to hoarding flab. The muscles of the chest and abdomen are not exercised, excessive flaccidity, long-term so more prone to hoarding flab. More abdominal movements, abdominal movements in fact we need to force, can exercise abdominal muscles, muscles can crowd out the presence of fat, more conducive to lose abdominal fat.

Being the area where fat accumulates the most and is the hardest to get rid of, the abdomen also has some of the most beautiful muscles on the body - the lumpy abs!

So what's the best way to lose belly fat and show off your abs?

The most critical control of diet + the best complementary exercise fitness

Talk about even more training fitness programs, whether it's a homemade plan or having a trainer take classes. Without a qualified and appropriate diet program, fat loss is exceptionally tough.

It's like a water tank, one goes in (dietary intake) and one goes out (bodily excretion), and exercise and fitness is a cup used to help get more water out. How can we make the water tank less water? Of course it is the most critical to reduce the water intake, in more water out.

Controlling your diet is crucial, but it's never a diet. Just rationalize your diet to be naturally healthy and holistically green. Pay attention to high-protein, low-fat, low-carbohydrate food: vegetables, fruits, supplemented by meat (high-quality meat: chicken breast, beef, shrimp, eggs, milk, etc.), the main food to low GI food, such as oats, grains and cereals. Eat less and more regular meals, no more food at night, drink more water every day to promote circulation in the body.

In terms of exercise and fitness, it is important to focus on plyometric resistance training, supplemented by aerobic cardio training, interspersed with hiit high-intensity interval training.

Plyometrics can burn more fat while getting in better shape. Whether it's self-weight training or machine training, pay attention to arranging the right intensity and make a good plan to progress gradually.

Aerobic training can be based on running, jogging adhere to more than 40 minutes is more conducive to fat burning. hiit intensity is higher, suitable for a certain level of physical fitness trainers training, with the training effect is better!

In short, by utilizing these two iron rules consistently, it's only a matter of time before you lose belly fat. Come on, show off your abs this summer~!

Learn more about fitness at Big Prisoner Self Weight Fitness.

Thanks for the invite! You asked how to get the belly down, I have a feeling that you are not actually overweight a lot, but just have thicker meat on your belly, right? Before often give others guidance to reduce the stomach, in fact, long in the stomach meat is the easiest to lose. Because this flesh is now growing, so it is also the "least solid" inner flesh. In other words, it's much easier to lose the flesh on the stomach. I always refer to belly fat as "zero-hour storage" here.

There are many ways to lose belly meat, today I'll give you a few simple exercise methods, every day before going to bed to do about 30 sit-ups, and then clockwise rubbing the stomach, and finally lying flat on the ground to practice abdominal breathing, the best of these exercises every day to do slowly their waistline becomes smaller, the belly of the meat on the tightening of the meat.

Then you learn to pinch and hold the Belt Chakra, this method of reducing belly meat is also very good, just a little pain at the beginning, grit your teeth and stick to it. Belt chakra is an important meridian in the human body, it is in the waist circle of our body, which is the location of the belt, it is a belt, like a belt, to protect us. You often pinch the belt chakra, slowly it will pass, the belly hoarding fat, may be related to the belt chakra not pass. This action is also quite simple, lying down with one hand pinch, the other hand without delay to look at the phone. Switch back and forth five or six times also pinch enough numbers. People do not know this method, so we can not underestimate this action, because the human body is only this one meridian is horizontal, the other meridians are vertical it, so the belt pulse is also counted in the meridians of the "leadership", it is in charge of the other several meridians. As long as it is not lazy, other meridians will work obediently, that fat and garbage will not hoard. As long as the belt chakra is opened, our body will benefit.

Squeezing the belt chakra is a great way to reduce tummy fat, and as long as you feel your tummy really tightening up, you'll be able to stick to it well. Start with less intensity at first and slowly increase it. Combine this with your diet and your waistline will soon be smaller.

Diet must also be matched to work, do not drink a lot of water when eating, and do not mix soup and rice together, like soup and rice is not good for weight loss. Try not to eat too cold food, like ice cream and so on less. Because the cold will follow the food into the body together, when the body's moisture is too heavy also fat. In addition to drinking alcohol in daily life should not be excessive oh.

Good luck seeing your tiny waist soon! Thanks for the question!

A man said "I like the woman a little chubby look", often such a figure: big breasts rich, flat abdomen, waist slim, rounded hips, legs well-proportioned. Said the same meat, long right place called plump, will like, long wrong place is fat, thinking about reducing, especially hanging on the waist of a circle of fat, a little with the feeling of swimming circle!

It can be said that a person's abdomen, waist and hips are the places where fat is most likely to accumulate, especially the abdomen, where almost all obesity begins.

However, the fat accumulated by men and women is still a little different, men's excess body fat is mostly accumulated in the abdomen, while women are mostly in the waist and hips and lower limbs, but regardless of men and women, as long as too much fat is accumulated in the abdominal area, the health hazards are very great.

Because obesity itself is one of the main causes of cardiovascular, coupled with the abdomen due to the large area of mesentery and can store fat, easy to cause increased abdominal pressure and venous return obstacles in the lower abdomen, affecting the direction of blood flow, interfering with blood supply to internal organs and coordination of endocrine functions, more likely to lead to elevated blood pressure, vascular sclerosis, aggravate the cardiovascular system lesions. At the same time from the aesthetic point of view waist and abdomen hypertrophy really "unsightly", therefore, "belly" is too big really need to reduce a good!

So, how do you lose weight to get rid of your belly?

Of course, there are many causes of obesity, like some are genetic factors leading to natural fat, but for most of us, eating fat or quite a lot, simply put: energy intake is greater than the consumption of energy, excess nutrients part of the cause of fat accumulation.

Since obesity is the result of energy intake being greater than energy expenditure, the right remedy is the right cure!

The first thing you should do is to control your diet and reduce your energy intake. Or the old saying "keep your mouth shut", after all, every piece of meat on your body, are you personally eat out, but dieting should be healthy, the principle.

1. Eat less is not for you not to eat, are hungry and can not sleep is certainly unhealthy, often fat did not reduce, got a stomach disease;
   
2. Control the speed of eating. Eating fast, when your brain tells you you're full, is often overdone.
   
3. The ratio of three meals can be guaranteed at 3:2:1, focusing on a balanced and nutritious diet.
   
4. Less oil, less salt, less sugar, more roughage
   

The second is to rely on exercise to consume excess body fat, energy consumption, not "bend" you are fat to reduce down! Exercise is best to choose aerobic exercise, such as jogging, ball, swimming, which can last a long time, because the aerobic exercise process, the body will consume sugar, fat and amino acids, which produces energy to provide to the body.

At the same time, it is also necessary to then target the abdomen for strength training, increase muscle rate, abdominal training, the most commonly done is a variety of curls, flat support and other movements. Crunches, generally not recommended, because it is only to increase the abdominal muscles!

So, the best way to lose your belly, burn calories throughout your body first and do exercises that target your abs!

Finally, the main reminder is: weight loss is not easy, especially to lose weight to have a correct understanding, remember the following points, can help you lose weight with half the effort!

First, there is a difference between men and women when it comes to weight loss!Because men contain more muscle per pound of body weight, so we usually find the same way to lose weight, men are easier than you to lose weight, this is normal, women should not lose confidence in themselves because of this!

Second, unlimited dieting to lose weight, often lose water and muscle tissue, once the return to normal diet is more likely to rebound, so it is recommended that you just choose more foods that are low in saturated fats better;

Third, the exercise must be of a certain amount of moderate intensity.You can judge this by your own heart rate: for healthy and fit people, the heart rate can be controlled at 120-180 beats per minute; for middle-aged, elderly or slow patients, the heart rate can be controlled roughly at (170 - age) to (180 - age).And for the form of exercise, be sure to choose it in relation to your own physical health.Like clinical, I received some hypertension, cardiovascular and cerebrovascular disease, but also in that fierce running, and finally led to an acute attack of disease sent to the emergency room, especially dangerous, must be avoided!

Fourth, don't give yourself genetic excuses for obesity, only about 35% of people's obesity is genetically related, the rest are just out of their control.

Fifth, it's important to note: visceral fat cannot be reduced by liposuction, surgery, or other methods!

This I know very well, my fattest when 135 pounds, waist about 2 feet 5 or so, the stomach several layers of swimming circles, and then after my unremitting efforts, finally reduced to 105 pounds, waist to 2 feet, the stomach still have meat, but has not been obvious, they are also very satisfied, I put my own experience probably write out, I hope that want to reduce the tummy of the friends of some inspiration or help it!

I use a controlled diet + full body exercises + specialized exercises.

Control of diet

The reason why I put diet first is because no part of the body will lose weight on its own unless it is losing weight all over and then taking steps to specifically target that part of the body. Only when the whole body is lean will the belly fat go down.

In the morning, a glass of 200 ml of warm water, and then an egg, drink milk or cereal or soybean milk rotation, sometimes also eat millet rice porridge or black rice porridge, are self-made, do not go outside the food stalls, and then the main food is whole wheat bread, sometimes eat a corn or a sweet potato.

For lunch, the main course is eaten at noon, half a bowl of brown rice, no more white rice, a slice of meat and vegetables. Meat eat beef, chicken breast

Meat, fish, and shrimp. I usually have Stir Fried Beef with Broccoli, Stir Fried Chicken Breast with Green Peppers, and Stir Fried Tofu with Tomatoes... and of course, the portion is still a plate.

It's just more style.

Around 4pm, fruit, a kiwi or a couple of sundews.

In the evening, no main course, no fruit, just mostly greens.

total body movement

I mostly run and do yoga.

Running is twice a week for 50 minutes. 10 minutes warm up jog, 30 minutes fast run, 10 minutes stretching. Evening runs in the neighborhood.

Yoga is a 40-minute session three times a week, done at home by yourself, and focuses on stretching the entire body.

sport-specific

I use sit-ups and tap on the belt chakra

Sit-ups are the best way I think so far to lean belly, simple and effective, although old-fashioned, not to go to the gym a variety of movements so lofty, but it is the most effective kind of method, everyone will be, from the elementary school sports are beginning to do the kind of, I went from 20, to 50, to 100, and so slowly more and more do more and more save time.

Knocking on the Belt Vein, on the reduction of waist and abdominal fat, the effect that is quite good. Belt vein point, belt vein point on both sides of the waist side, every night before going to bed, along the belt vein lateral knock about fifty circles, focus on the belt vein point on the knock one hundred times.

concluding remarks

I just started mainly overeating, coupled with no exercise, resulting in a surge of belly fat and weight gain, which was later reduced after more than two months of diet control and exercise.

I am Xiaoxi, an ordinary people like food slimming weight loss and fitness, sharing my various tips, follow me, we together become thin and beautiful ah!

Hello, I'm happy to answer this question for you, I'm Xu Le, a Saipu fitness instructor.

A pot belly is a serious problem and too much fat can lead to many diseases!

How to lose belly fat fast words, and how fast does that take? Three to five days? Or three to five years?

You know it's not that easy to eat your way out of a potbelly! You certainly can't eat it without a few years of foundation!

While we go to lose fat trying to get faster, it's nothing more than, how many calories do you burn per day with the amount of movement plus your basal metabolism, and then is the calorie intake relatively lower than the amount you burn per day!

If you want to lose weight faster, the amount of exercise is certain, it is by the mouth control is not strict.

Training recommendations, 60 minutes of fasted cardio every morning, type of choice outside, brisk walk, trot!

After going to the gym in the evening for 60 minutes of strength equipment training, add in 60 minutes of cardio, type, treadmill, elliptical, cycling, aerobics, and functional training.

If you don't go to the gym you'll have to do push-ups or singles and doubles at home or in your neighborhood for 30 minutes or so.

Abdominal training is maintained for about 10-15 minutes a day.

Adhere to two weeks can gradually increase the amount of exercise cardio each lift ranging from 10-30 minutes

Dietary recommendations

Eat a daily diet that is oil-free or as low as possible.

carbohydrates

100-150 can per day, based on corn, potatoes, sweet potatoes, oats, purple potatoes, brown rice.

carbohydrate

About 1-1.5 per kilogram of body weight per day

Featuring, fish, shrimp, delicate beef, and egg whites!

Stay tuned for more fitness dry runs!