If you talk about it, which part of your body do you want to change the most? Most of my friends’ answer will be the abdomen, because regardless of whether you are fat or thin, you want to have a better body ratio, but unfortunately, when you get fat, your abdomen will get faster, and when you get thinner At the time, the abdomen is the slowest one, so many friends are working hard on how to lose belly fat, but from the results, the effect is not so ideal.
So how to lose belly fat? Before answering this question, let’s talk about the hazards of excessive belly fat and the common misunderstandings in the process of reducing belly, and then talk about the solutions.
First: The dangers of belly fat
A flat belly and a slender waist make the whole figure look better. Of course, this is also the result most friends want. On the contrary, if there is too much belly fat, it will make the whole body look better. People look bloated and invisible, but this is not the point, focusing on the health hazards of belly fat.
Because abdominal fat includes not only subcutaneous fat, but also visceral fat, and increased visceral fat will bring an excessively high risk to health. At this time, the risk of cardiovascular disease, type 2 diabetes, and other diseases will be higher. So, how do you judge that you have more visceral fat? It can be judged by the waist-to-hip ratio. Men’s waist-to-hip ratio is greater than 0.9, and women’s is greater than 0.8. Consider the presence of excess visceral fat. At this time, you must be vigilant and find ways to lose your belly to reduce these health risks. .
Therefore, losing belly fat, that is, your own big belly, is not only for the beauty of the appearance, but also for the maintenance of health.
Second: Common misunderstandings in the process of reducing belly
What would you do in the process of losing belly fat? In this process, many friends will make a mistake. The mistake is that they will think that doing some abdominal training will reduce the belly, so many friends will ask similar questions such as "what exercise can reduce the belly".
In fact, abdominal training does not help you lose belly fat,What it can play is to increase the thickness of the abdominal muscles. If the body fat rate is low enough, it can make the abdomen lines more beautiful, but when the body fat rate is high, the training effect will be hidden. . Because the target of abdominal training is abdominal muscles, not abdominal fat, fat will not be converted into muscles.
So, if you want to lose belly fat through abdominal training, the direction is wrong. Of course, from the results, the effect will not be good, unless you control your diet well enough in the process .
Third: How to lose belly fat
If you want to lose belly fat, you still have to start from the whole body, that is, let yourself lose weight. What you need to do at this time is to let the calorie gap appear. In this process, you need to do three things well.
1. Reasonably control your own diet to make it possible for the calorie gap to appear
Calorie gap is the core element of fat loss. If you want to make the calorie gap appear, you need to control your own diet to limit your daily total calories Only when the calorie intake is controlled, the calorie gap will appear.
But in the process of diet control, you should know that diet control ≠ dieting. Although dieting will make you lose weight, it does not allow you to maintain it for a long time. The reason is:
- Diet itself is not something that can be sustained for a long time, because in the process of dieting, not only the physical hunger must be endured, but also the psychological deficiency. When the psychological deficiency cannot be satisfied, the desire to eat is The stronger it will be, and relying solely on willpower will not make you hold on for longer.
- Dieting will cause damage to the basal metabolic rate and reduce daily consumption. At this time, if you want to lose weight, you need to go on a diet, and then the basal metabolism will be further reduced, thus falling into a vicious circle, and dieting itself is not sustainable Sex, when you can’t stick to the diet and resume your diet, the reduced basal metabolic rate cannot be recovered immediately, and it will rebound quickly at this time.
So, even if you want to control your diet, don’t go on a diet. Don’t take the fluke mentality of losing weight first. So, how can I control my diet? At this time, pay attention to several points:
- The heat gap should not be too large. It is generally recommended to be between 300-500 calories. If the calorie gap is too large, you will fall into a diet misunderstanding.
- controls daily total calories instead of total food. In other words, controlling your diet does not mean eating less, but to reduce the overall calorie intake, so what we need to do is to adjust the diet structure to avoid high-calorie foods instead of reducing the total amount of food.
- should be based on balanced nutrition. In the process of diet control, many friends will adopt a low-carbon, low-fat diet, but this does not guarantee the existence of a calorie gap, because this approach will strengthen the effect of low-carbon (or low-fat), thereby allowing You eat more other foods. In addition, this practice will also have an adverse effect on your health. Therefore, controlling your diet is not about controlling certain foods, but achieving a balanced diet. From the perspective of the ratio of the three major nutrients, the intake of carbon and water should account for about 45-55% of the total caloric intake, protein should be controlled at 10-35% of the total caloric intake, and fat should account for the total caloric intake. 20-35%, and increase protein intake in this process, because when carbon water intake is insufficient, protein also provides energy. So from the overall intake ratio, the intake ratio of carbohydrate, protein, and fat is about 5:3:2.
In summary, in the process of diet control, what we need to do is to adjust the diet structure, avoid the intake of high-calorie foods, ensure a balanced diet, and then control the total amount in order to let The overall daily intake is under control, but at this point, how can you know that your caloric intake is not excessive? At this time, you need to know your daily energy needs. The method can be to calculate your basal metabolic rate and your daily activity, and then use the formula to calculate it. There is also a simple way to find yourself through the chart below. The one that matches.
2. Choose a reasonable exercise method
Under the premise of effective diet control, increase daily calorie consumption through exercise, which is conducive to the appearance of calorie gaps, of course, if diet is controlled It’s good enough, even if you don’t exercise. But you also need to know the benefits of exercise. It not only increases the daily calorie consumption, but also benefits the health and shape of the body.
Speaking of exercise, in the process of fat loss, aerobic exercise can help you directly increase calorie consumption, thereby contributing to fat loss. In addition, if you want to lose visceral fat, it is better to choose HIIT. Of course, The specific form of exercise you need to choose depends on your actual situation, because if you want exercise to be effective, you need long-term persistence, so in this sense, it is better to choose the exercise you like and can do.
In addition, if you can, I suggest you try strength training, because in the process of fat loss, diet or a combination of diet and aerobic exercise will cause muscles to lose weight. Loss to a certain degree, and fat loss requires to lose fat and retain muscles. Therefore, in this sense, strength training also has its own unique role. Of course, in terms of the goal of strength training, it is recommended to use large muscle groups as the target. Mainly, in the choice of actions, it is recommended to focus on compound actions.
3. Focus on sleep
Studies have shown that lack of sleep does not cause the waist and abdomen to accumulate more toward the waist and abdomen, and when you want to lose belly fat difficulty. High-quality sleep can not only stimulate the secretion of growth hormone, keep the metabolism in a relatively stable state, but also stimulate the secretion of leptin and inhibit the secretion of ghrelin. Taken together, high-quality sleep will not let you Burn calories directly,But it is an important factor that affects the effect of fat reduction.
Therefore, to develop a good sleep habit is of great significance to both health and weight loss and maintenance. However, at the moment, the reason why many friends do not sleep well is not because they can't sleep, but because they don't want to sleep. When you take up your sleep time because of some information, you may wish to consider your health and body size, and then put down your phone and go to sleep.
Summary:
Speaking of which, reducing the belly is essentially fat loss, which is a systemic process. As the body fat rate decreases, abdominal fat is reduced. It will gradually decrease, so when you want to lose your belly fat, you actually need to do three things, eat well, exercise well and sleep well. After doing these three things, consider doing abdominal training to exercise your abdominal fat and shape your abdomen to make your abdomen flat and waist tight.
Author: October Zhixing
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