Weight loss program

It's normal to climb the Great Wall for too long without exercise and get sore hind legs. Don't worry.

Before you start building abdominal muscles, you must burn abdominal fat produced by aerobic exercise. Sit-ups are good abdominal muscle exercises, but they can only shape abdominal muscle lines, but they can't reduce fat. If they don't burn belly fat, no amount of training is in vain.

So we can start with aerobic exercise (running, swimming, skipping rope, etc. ) and burn off the fat in the abdomen. It should be noted that if you want to exercise and keep fit, you must stick to it for more than half an hour. Because at the beginning of exercise, the body consumes muscle instead of fat! If you only exercise occasionally, then:

Exercise a little (burn muscles)-> Reward yourself with eating and drinking because you feel that you have exercise (gain weight)-> Do some exercise (burn muscles)-> Reward yourself with eating and drinking (gain weight). ...

Think about the consequences of this vicious circle.

So it is best to do aerobic exercise (running and skipping rope) for more than half an hour plus 50- 100 sit-ups. Note:

1) Exhale to contract the abdomen when you get up, and inhale when you lie down (inhale with your lungs, expand your chest, and your abdomen is still contracting).

2) Speed and frequency don't mean everything, but increase the chance of strain. Proper speed, look at your abdomen while doing it, pay attention to and feel the contraction and movement of muscles, and the effect will be better.

In addition, you can start with diet and get twice the result with half the effort. You can refer to the following food substitution methods:

1) Eat less noodles, and you can eat fruit strips (also called rice noodles or expensive dishes) and rice noodles.

2) Eat less potatoes, especially French fries, and avoid other fried foods.

3) Eat sweet potato, because sweet potato contains a lot of water-soluble fiber, which can help the peristalsis of the intestine. -200 g sweet potato mixed with milk and a little black vinegar. Drink before three meals and eat as usual. In addition to losing weight, you can also make your hair thicker! But too much is not good, three times a day is ideal! It is said that milk tea and Rene Liu eat 200 grams of baked/steamed sweet potatoes and drink a glass of milk every day to keep fit!

4) Choose high-fiber foods such as brown rice and high-fiber bread, and don't eat biscuits and white bread. Pay attention to those so-called high-fiber shortcakes. Although they are all so-called high fibers, the oil content is amazing and there are only a few fibers. Many people think it is a slimming product, which is all wet! Look at its oil content first!

5) Chew food for more than 30 seconds before swallowing, because saliva will secrete substances that help digestion at this time. In addition to reducing stomach trouble, chewing for a long time can make us feel full and eat less (seven points full), but the absorption of nutrients will not be less. (For example, when eating high-starch foods such as potatoes, especially French fries, we often don't feel full so quickly, because we haven't started to digest yet, and when we feel full, we have already eaten too much! )

6) Don't eat supper! (Abdominal culprit)

7) Choose low-fat milk instead of whole milk. If possible, use sugar-free soybean milk instead of milk. Soymilk contains ingredients that inhibit fat production and is a very good weight loss product. A cup of sugar-free soybean milk every day is the best way to lose weight, but of course it can't be overdone to avoid uric acid. Also, replace ordinary coke with low-sugar coke.

8) When eating salad, use apple vinegar or yogurt instead of mayonnaise sauce.

9) Eat more fruits and drink less juice, because you can absorb fiber by the way.

10) Eat more oatmeal. If you have just finished eating at home, but there is still some soup left, don't use it to cook instant noodles! Add the leftover soup to oatmeal and heat it. It's a healthy and delicious meal! Oatmeal can also help prevent heart disease!

Generally speaking, try to have oats, sweet potatoes or sugar-free soybean milk in your daily diet. You will feel very troublesome at first, but it is only a transitional period after all. When you get used to this eating habit, you will find it easy to lose weight. In addition, the above food substitution methods are all healthy foods, which can help you lose weight and make you healthier. Why not?

Through exercise and diet, you can exercise your body shape. If you want a strong figure, especially obvious chest muscles and abdominal muscles, you should combine exercise with diet.

If you can adjust your diet and exercise (more than three times a week for more than half an hour each time), your abdominal muscles will be obvious in about three months. You have a small stomach, so you should stick to your eating habits. Come on!