I want to lose fat on my stomach and waist as soon as possible. Ten quick and effective ways to lose weight.
The following 10 weight loss methods are considered by experts to be the best weight loss methods. Based on an average intake of 2000 calories per day.
Weight loss method 1: reduce calorie intake.
Nutritionists believe that whatever you control-protein, carbohydrates or fat-will eventually reduce your calorie intake. If a person consumes less than 800 calories a day, he can lose 10 pounds in 6 weeks. If you eat 500 calories less, you will lose weight 10 kg in two and a half months. But don't lose weight too fast, or it's dangerous. It should be noted that if the calories supplied to the body are too small, each person should consume at least 1200 kcal per day; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism.
This method of losing weight can be easily realized by every obese person.
Method 2: Eat less high-fat food.
Experts point out that every 1 g of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, to lose weight, you don't have to eat less. You can replace the high-fat food you eat every day with fresh vegetables, fruits and grains (such as cream). Experts believe that if you only eat 20-40 grams of fat every day, you will lose weight 10 kg in two months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrate, you will get fat.
Method 3: Reduce food intake.
If you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time. Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kilocalories and lose weight in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake.
Method 4: Eat more liquid food.
It is very convenient to cook liquid food at ordinary times. If you only eat liquid food or drink once a day, you can lose weight 10 kg in 8 months. Liquid food should be diversified to avoid nutrient deficiency. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 kg in five weeks. However, it is necessary to ensure that the selected liquid food can provide the nutrition and protein needed by the body and ensure three meals a day.
Method 5: lose weight.
Walk 5 kilometers in 45 minutes, 1 time every day, five days every week, and you will lose weight 10 kg in six months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.
Weight loss method 6: fixed exercise
Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle and make you energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Cycling, four times a week, each time 1 hour, at the speed of 15 km per hour, you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight.
Weight loss method 7: strength training
Strength training can strengthen muscles. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.
Weight loss method 8: reduce calorie intake combined with walking
Replacing Coca-Cola with soda water can save 150 kilocalories per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 kg in three months. If you reduce more calories and keep walking, you can lose 10 kg in 7 weeks.
Weight loss method 9: reduce fat intake and lift weights.
This method of losing weight can consume excess fat in the body, keep a good figure, increase muscles, accelerate metabolism and promote cardiovascular health. Eat 20 grams less fat every day, lift weights for 20 minutes three times a week, and you can lose 10 kg for three and a half months.
Weight loss method 10: the best way to lose weight
According to the above nine methods, make a plan that can be implemented step by step. The most ideal combination plan is to control fat intake and strengthen exercise and strength training. As long as you are confident and keep doing it, you will definitely achieve the goal of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism. Reduce the intake of 100 kcal every day, walk three times a week for 30 minutes, and do weightlifting twice a week for 40 minutes. This combination can reduce 10 pounds in five months. It may not be appropriate to combine the three methods at first, so try to increase them gradually. For example, add and do methods one by one. Be patient and don't rush for success.
Key Tip: It is ideal for women to lose 1-0.5 kg per week, and it is appropriate for men to lose 1-2 kg per week.
How to reduce the fat in abdomen and waist? The fast way to lose weight in the abdomen is to reduce abdominal fat. There are many ways to reduce belly fat. Some of them reduce abdominal fat by exercising, such as doing sit-ups and push-ups.
How to reduce the fat on the stomach and legs? Disease analysis: Hello, the best way to lose weight is to take proper exercise every day, such as walking, taking part in long jump, high jump and other sports to thin thighs and calves. It is recommended to ride a bike, which can be stovepipe or stovepipe. Doing push-ups and hula hoops can effectively reduce the weight on your stomach. There is also running, which can regulate the whole body and is also a good way to lose weight. Suggestion: And take 50 deep breaths before going to bed. When walking, consciously tuck in your abdomen, hold your head high, and your abdomen will be firm. Develop good eating habits at ordinary times and exercise more when you have time.
Help! Someone taught me how to lose the fat on my stomach! No plagiarism! Get up in the morning and drink a cup of warm water, then wait until your stomach is full of thoughts, that is, drink a cup of yogurt after 10, and then defecate at noon. Don't eat after 7 pm! Simple!
How to lose weight in stomach and waist? Thin waist method: First, insist on 30 minutes after dinner every day-1hour, running, skipping, dancing, etc. And do aerobic exercise.
B. After YIXOYU+ waist * * * exercise,
Hold on for a while. Second, it belongs to the spleen and stomach. We should start with diet, nourish the spleen and stomach, avoid overeating, and be cold and sour. If necessary, you can consult Chinese medicine. Take care of yourself. Third, on the basis of normal exercise, strengthen the training of waist and abdomen every day. For example, support from the ground, support from both ends, and supine from both ends.
How to reduce the meat on the stomach and waist? Hello, please try the following methods:
Abdominal contraction walking
First of all, we must learn the "abdominal breathing method": when inhaling, the abdomen expands; When exhaling, the abdomen contracts. This is a necessary training for people who practice yoga or make sounds. Help gastrointestinal peristalsis, promote waste discharge in the body, smooth airflow and increase vital capacity.
When walking and standing, you should contract your abdomen and cooperate with abdominal breathing to make your abdominal muscles firm. I won't get used to it for the first day or two, but as long as I always remind myself that "I can lose weight by shrinking my abdomen", after a few weeks, not only my abdomen will be flattened, but my walking posture will be more charming.
Fat is most likely to accumulate in the abdomen. Because the fat here is close to the heart, it is most likely to be mobilized into the blood circulation, causing harm, and it is a veritable "confidant." Therefore, when the abdominal circumference is above 90 ~ 100 cm or the ratio of abdominal circumference to arm circumference is greater than 0.9 for men and 0.85 for women, abdominal fat must be reduced. How can we quickly reduce the excess fat in the abdomen and make the abdomen look flat?
Warm up for 10 minutes until the whole body sweats slightly, and then wrap the abdomen with plastic wrap for 5-6 layers.
Second, do abdominal exercises on your back. Navel movement: lower body fixed, sit-ups, aimed at tightening and flattening the protruding part of the stomach.
Subpubic movement: the upper body is fixed, and the feet are raised to flex and stretch the legs and raise the head, with the aim of tightening and subtracting the whole lower abdominal circumference.
Extraabdominal oblique muscle movement: after completing the upper and lower abdominal movements, do various waist rotation movements. As an auxiliary exercise, this exercise makes the weight loss effect of upper and lower abdomen exercise more obvious.
Third, knead the abdomen and "drive away" the fat. There is a saying: "seven points of exercise, three points of kneading." If you want to get rid of abdominal fat as soon as possible, do 100 circular massage clockwise and counterclockwise after abdominal exercise to "catch up" with fat and promote fat metabolism.
If some friends want to practice at home, the following actions will help you. .....
Action one, this action is a bit difficult. Lie on your side on the floor with one arm bent, your elbow supporting your body, and your forearm moving forward. Keep your body straight, then bend down hard, let the whole lower body touch the ground, and then pull up. Repeat this action for 2 groups, 20 times in each group.
Action 2: Stand with your feet wider than your shoulders and your arms open horizontally. Then twist your waist down, touch your left foot with your right hand, stand up straight, and change your left hand movements. This action is repeated in 3 groups, each group 10 times.
Action 3: Stand with your feet apart. Hold a fitness stick in both hands and put it on your shoulders (if there is no fitness stick, you can cross your hands flat on your chest) to keep your back straight. Then stretch the waist to both sides, slowly, pay attention to the range, and don't pull it. Repeat this action for 3 groups, 20 times in each group.
How to reduce the meat on the stomach is not the abdomen, but the fat on the stomach and waist. Sit-ups should be adhered to. If you don't do it, you will rebound, and it will rebound very badly. Personally, I think skipping rope is good. People around you jump almost every day, and walking for 30 to 1 hour every day can also achieve the effect of losing weight.
How to reduce the fat on the stomach and side waist;
First warm up for 10 minutes until the whole body is slightly sweaty, and then wrap the abdomen with plastic wrap for 5-6 layers.
Second, do abdominal exercises on your back.
Navel movement: lower body fixed, sit-ups, aimed at tightening and flattening the protruding part of the stomach.
Subpubic movement: the upper body is fixed, and the feet are raised to flex and stretch the legs and raise the head, with the aim of tightening and subtracting the whole lower abdominal circumference.
Extraabdominal oblique muscle movement: after completing the upper and lower abdominal movements, do various waist rotation movements. As an auxiliary exercise, this exercise makes the weight loss effect of upper and lower abdomen exercise more obvious.
Third, rub the abdomen and "catch up" the fat.
There is a saying: "seven points of exercise, three points of kneading." If you want to get rid of abdominal fat as soon as possible, do 100 circular massage clockwise and counterclockwise after abdominal exercise to "drive out" the fat and promote fat metabolism.
The above method is done for 30 minutes at a time, 3-4 times a week, and lasts for 45 days, and the effect is remarkable.
How to reduce the urgency of urination in the stomach and waist! ! Thin waist is a good habit.
① Take a walk for at least 30 minutes after meals.
② Multi-circle hula hoop
(3) It has nothing to do with abdomen.
④ 30 in the morning and 30 in the evening, sit-ups.
⑤ Drink more tea (lotus leaf tea, Pu 'er tea, oolong tea).
6. Keep the good habit of shopping.
Steps to lose a small belly:
1, open your feet shoulder width, put your hands together on your chest, hold your chest out and abdomen in, relax your shoulders and inhale. Your feet should be shoulder-width apart.
2. Keep the lower body still, exhale and turn right slowly, and feel the power of waist and abdomen rotation.
3. The upper body slowly returns to normal, exhale and turn left. The righting action should not be too fast and too fierce, and you should adjust your breathing.
4. Sit on the floor with your back straight, your legs and knees bent, your feet flat on the ground, and your hands gently hold the back of your thighs. Sit upright, not including the chest and back.
5. Inhale, stand on tiptoe, keep your back and spine upright, and move your center of gravity back slightly. This action must keep the center of gravity balanced, inhale slowly, lift your toes, and make your back muscles feel tight. Exhale, straighten your left knee, stretch your toes upward, feel the tension of the muscles behind your thighs, and stay for 3~5 breaths.
6. Sit back on the floor with your back straight, your legs and knees bent, your feet flat on the ground, and your hands gently hold the back of your thighs. (Repeat the first step).
Small moves that can slim down when sitting 1. Sit in a chair and slowly lift your legs; 2. Put your hands gently on the lower abdomen, exhale slowly, and gradually tighten the lower abdomen. Exhale slowly, the lower abdomen is getting tighter and tighter, and the shoulders remain relaxed; 3. After the shoulders and lower abdomen are relaxed, slowly start inhaling. Inhale as much as possible. At this point, the lower abdomen does not need to be deliberately contracted, instead, the abdomen is forced downward.
I hope I can solve your problem.