How to lose fat behind the waist?

Nowadays, many people enjoy their lives too much, so much so that they have a lot of fat around their waists. People often say that male friends will gain weight after getting married. They were very thin before marriage, but become very fat after marriage, especially in the belly. The editor believes that many people now lie down on the bed after eating and do not exercise much, which leads to the formation of excess fat. Now let me take you to learn about it.

Exercise program to reduce waist fat:

Regular aerobic exercise is beneficial to the mobilization and decomposition of waist and abdominal fat, thereby achieving the effect of reducing waist and abdomen.

The recommended exercise frequency is 5 times a week, more than 30 minutes each time.

Recommended exercise:

Walk briskly (6,000-10,000 steps a day). Note that the faster you walk, the more calories you burn, and the better the effects on weight loss and health care.

Eat more high-fiber foods:

High-fiber foods, such as fruits and vegetables, are low in calories and can make you feel full. Experts point out that in order for a low-fat weight loss diet to be feasible, a large amount of high-fiber foods must be added. On the contrary, if a low-fat diet does not consume enough fiber, but instead consumes high-sugar, high-salt foods, it will lead to weight loss rebound.

Therefore, if you want to lose weight, you should ensure 500 grams of vegetables and about 250 grams of fruit every day.

Eight glasses of water a day

Many people believe that drinking too much water will cause them to have edema and belly fat, but the opposite is true. "Even though drinking water can make us bloated, drinking more water helps our bodies flush out the sodium and reduces bloating.

If you want to control your waistline and lose belly fat, you should avoid any high-calorie and concentrated foods, especially sweet, fried, pan-fried, and crispy foods, such as candy, egg rolls, Chinese and Western sweet and salty snacks, and chicken skin, duck skin, pig skin, fish skin, etc. Try to use cooking methods that do not require the addition of oil, such as stewing, steaming, boiling, and cold dressing, and avoid frying or deep-frying.

The above are some methods to lose belly fat, you can learn about them. The editor here recommends that you pay attention to a reasonable diet during the weight loss period, eat more fruits and vegetables, drink less carbonated drinks, and do not overeat. When you get up, drink a glass of boiled water, light honey water or water with added cellulose. This can promote gastrointestinal motility, excrete waste and metabolites from the body, and reduce the chance of having a small belly.