The "strategy" of burning belly fat 1 week: 4 note and 4 exercises for the fastest slim waist

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Everyone's living habits are most sedentary, sitting a lot and eating erratically, not exercising regularly, so the internal fat is increasingly accumulated, making the waist round full.WantReduce belly fatSuccess, with toned abdominal muscles, you must follow the principles of diet and abdominal muscles scientifically and regularly.

Whether abdominal fat, or diet, the first step you need to adjust your diet to burn belly fat quickly and effectively.

4 Diet Reducing belly fat

#1.Choose high quality carbohydrate

Carbohydrates are the main source of energy for the body, so when you lose weight you should avoid.Refined carbohydrates should be avoided such as white rice, bread, sweets ... and should eat plenty of foods such as sweet potatoes, oats, brown rice - high fiber to reduce the amount of calories loaded into the body while still giving coldsEnlightenment.

#2.Supplement fruit and vegetables high in fiber

If you want to enhance the body's metabolism and stimulate the digestive system, then eating a lot of fruit and vegetables rich in fiber is really necessary.For example, cauliflower, spinach, bananas and guava ... are all good options, supporting your weight loss.In addition, you also need to drink plenty of water for smooth agencies to operate.

#3.Focus on good fat

Oils containing single saturated fatty acids like olive oil can slow down the increase in blood sugar and prevent the process of converting glucose into fat to avoid the accumulation of excess fat in the body, most mostis the waistline.Olive oil also works to promote gastrointestinal peristalsis, help improve constipation and eliminate toxins in the body.

#4.Eat enough protein: chicken breast, white meat, fish and avoid skin, fat

Tolosing weightIt takes less effort, needs to increase muscle and improve the body's metabolic speed, of course the protein is necessary for the synthesis of the muscle.So when you lose weight, you need to eat lean meat and white meat (chicken breast) and fish.If you want to eat red meat such as pork, buffaloes, cows ... remember to avoid skin, fat and other parts with high fat content.

4 exercises to help neat waist

The skin after reducing the fat without support is very susceptible to the skin.Therefore, if you want to be neat, slim waist, the exercise and muscle gain is indispensable.

#1.Abdominal folding: impact on the upper abdomen

* Lie on your back on the yoga carpet, bend your knees, hold your knees and toes on a straight line, can stretch your arms or put your hand on the back of the neck to fold your stomach.

* Inhale to prepare, focus on the waist, roll people, lift the shoulder.Feel the movement of the abdominal muscles.

This movement has many variations, you can practice in different ways as long as the abdomen breathes in the right rhythm to focus on the abdominal muscles.

#2.Lifting legs: impact on the lower abdomen

* Lie on your back on the yoga carpet, put your hands to the sides, hold your legs close to each other and lift gently from the ground.

* Inhale to prepare, focus on the lower abdomen, lift your feet when exhaling, try to hip neatly fixed on the ground, then slowly return to the starting position, repeat the movement.