Simple ways to reduce belly fat, the ten most effective daily tricks

Belly fat is a problem for many people, because it seems to grow quietly without them noticing, and by the time we realize it, our small belly is about to turn into a big belly. What methods can we use to reduce belly fat?

1: Nutritionists believe that no matter what you control - protein, carbohydrates or fat, the ultimate reduction is the intake of calories. If a person consumes 800 fewer calories per day, he can lose 10 pounds in 6 weeks; if he consumes 500 fewer calories, he can lose 10 pounds in 2 and a half months. But be careful not to lose weight too quickly, otherwise it is very dangerous. It should be noted that each person should consume at least 1200 kcal of calories per day. If the calories supplied to the body are too few, muscle will be lost. Muscle is the key to the body's consumption of calories and promotion of metabolism. This weight loss method can be easily achieved by every obese person.

1: Liquid food is usually easy to prepare. If you only eat liquid food or drinks for one meal a day, you can lose 10 pounds in 8 months. Liquid food should be varied to avoid lack of nutrition. Under the guidance of a doctor, you can even have two meals a day. This can help you lose 10 pounds in 5 weeks. But make sure the liquid food you choose can provide the nutrients and protein your body needs, and make sure you eat three meals a day.

1: Walk 5 kilometers in 45 minutes once a day, 5 days a week. You can lose 10 pounds in 6 months. If you walk 6.5 kilometers in 45 minutes, the weight loss will be faster. Some people may say "I don't have time to walk". In fact, time is squeezed out. Cardiologists point out that this method of weight loss may increase appetite. Therefore, before or after walking, you can eat some low-fat foods or fresh fruits and drink plenty of water to replenish the body water lost due to sweating.

1: To lose weight, you don't have to give up your favorite foods, the important thing is to control them. If you prefer a certain food and eat a lot, you should pay attention to reducing the amount each time. Instead of eating 200 grams of meat 4 times a week, eat 100 grams each time. This way you can consume 1200 kcal less and lose pounds in about 7 and a half months. It is recommended that dieters put a scale in the kitchen and put a reminder sign to remind themselves to eat the weight of food.

1: Strength training can strengthen muscles. The more muscles you have, the faster your metabolism. Doing 45 minutes of weightlifting three times a week can help you lose 10 pounds in 10 months. To avoid hurting yourself, you should ask a coach to help you choose the right weight and develop a suitable exercise plan. Do stretching exercises before and after exercise to keep your body flexible, and the weight and number of weightlifting can be gradually increased.

1: Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle, and be energetic. Running, 5 times a week, 45 minutes each time, at a speed of 170 meters per minute, can reduce 10 pounds in 3 months; dancing, 6 times a week, 1 hour each time, can reduce 10 pounds in 4 months; swimming, 4 hours a week, can reduce 10 pounds in 4 months; riding a bicycle, 4 times a week, 1 hour each time, at a speed of 15 kilometers per hour, can reduce 10 pounds in 5 months. If you have not done regular exercise before, do less at the beginning to prevent harm to your body. Excessive exercise will increase your appetite, which will not achieve the goal of weight loss.

1: Replace Coca-Cola with soda water, and you can consume 150 kcal less per day. If you add a 5 km walk 5 times a week, 45 minutes each time, you can lose 10 pounds in 3 months. If you reduce your calorie intake by a little more and still keep walking, you can lose 10 pounds in 7 weeks.

1: Experts point out that 1 gram of fat contains 9 kcal of energy. Compared with fat, carbohydrates and proteins contain much less energy per gram, about 4 kcal. Therefore, you don't have to eat less to lose weight. You can replace the fat-containing foods you eat every day (such as butter, etc.) with fresh vegetables, fruits, and grains. Experts believe that if you only eat 20-40 grams of fat a day, you can lose 10 pounds in 2 months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrates, you will also gain weight.

1: Based on the above nine methods, develop a gradual and implementable plan. The ideal combination is to control fat intake, strengthen exercise and strength training.

1: This weight loss method can consume excess body fat, maintain a good body shape, grow muscle, speed up metabolism, and promote cardiovascular health. Eat 20 grams less fat every day, lift weights for 20 minutes, 3 times a week, and you can lose 10 pounds in 3 and a half months.

But you need to control yourself and work hard to achieve it, and you will definitely achieve good results. We should pay more attention to diet and not eat one meal and eat the next.