How to reduce waist size for people who are too big? There is a lot of fat in the abdomen, which may not only be excessive subcutaneous fat, but also excessive visceral fat. To lose weight, we need targeted elimination of subcutaneous fat and visceral fat in order to quickly restore a flat lower abdomen.
The nemesis of abdominal fat —— These 5 methods can eliminate visceral fat and lower your waist circumference by 8cm!
Method 1: Quit alcohol and drink more water
People who usually like to drink are prone to beer belly and alcohol It will be “preferably metabolized by the liver, affecting fat burning efficiency”. Visceral fat is also prone to exceed the standard Trigger “abdominal obesity” (ie “beer belly”).
And “water has no calories. Drinking more water can promote metabolism, suppress false hunger, and help detoxify”. Advise, drink enough every day 1.5~2L water , can be served with lemon, green tea (sugar-free).
We’re going to quit sugary drinks, alcoholic drinks, especially beer, cocktails, and replace them with warm water, and for a month, your waist fat will gradually loosen and your waistline will gradually shrink.
Method 2: Stop late night snacks and do not eat 4 hours before going to bed
The body’s metabolism gradually slows down after nightfall, and heat output decreases. At this time, it is necessary to control the amount of food and avoid eating too much in order to avoid the accumulation of fat.
Eat a light diet for dinner and stop eating 4 hours before going to bed. This way, when sleeping, the body will push the body into fat-burning mode faster, which will help eliminate abdominal fat. When you wake up the next day, you will find that your stomach is deflated.
People who are prone to feeling hungry before going to bed should go to bed earlier and not stay up late. If they feel hungry and can’t sleep, they can drink a glass of milk or boiled eggs to satisfy their hunger. High-protein foods can promote muscle synthesis and reduce fat accumulation.
Method 3: 30% meat, 70% vegetables, 80% full meal
Many people who have excessive visceral fat usually like to eat meat, especially fat meat, and also like fried, braised and other heavy-flavored foods, which causes fat to accumulate quietly.
People who lose weight should take the initiative to eat more vegetables. Maintaining high-fiber vegetables can increase satiety, reduce overall calorie intake, and accelerate waste discharge.
You should usually keep a combination of three-thirds meat and seven-thirds vegetables. It is a recognized way to eat fat-reducing meals. It can not only balance dietary nutrition, but also control calorie intake.
Eat carefully and slowly, and do not gobbling. Controlling the total amount of food at eight percent full can create a reasonable caloric gap for the body. It can also control the stomach volume to achieve the purpose of weight loss and help decompose visceral fat.
Method 4: Choose high-intensity interval training
HIIT is a short-term high-intensity exercise that can efficiently burn fat in a short period of time. The body will continue to burn fat after exercise, which can effectively eliminate visceral fat for more than 12 hours.
People with excessive visceral fat, You can first perform jogging training to gradually improve cardiopulmonary function, and then increase the difficulty of training after a period of time. HIIT high-intensity intermittent training will make it easier to persist at this time.
HIIT training execution recommendations:
•Jump 30 seconds + rest 30 seconds
•30 seconds of leg-raising + 30 seconds of rest
•15 squat jumps + 30 seconds rest
•10 burpees + 30 seconds of rest
The entire set of actions is performed in 5 cycles, accumulating 20 minutes.
Method 5: Rub your abdomen for 5 minutes every day
Abdominal rubbing can promote gastrointestinal motility, improve digestive function, relieve constipation, help abdominal circulation metabolism, help reduce abdominal bloating, improve abdominal lines, and has an auxiliary effect on losing “swimming rings”.
In particular: Use “palm” Massage the abdomen in a gentle circular motion in a clockwise direction , One minute is a group, each group is about 1 minute, it is appropriate to let the lower abdomen heat up slightly.
Disclaimer: All photos used in this blog are generated by artificial intelligence (AI). These images are original creations produced by AI technology and do not depict real people, places, or events. They are provided for illustrative purposes only and cannot be claimed or used as real photographs.
Dr. Ashish Singh is not just a consultant orthopaedic surgeon but a visionary leader in the field. Serving as the Medical Director at Anup Institute of Orthopaedics & Rehabilitation in Patna, Bihar, he holds an illustrious academic background with MBBS, MS Ortho, MCh.Orth. (UK), PG Diploma CAOS (UK), and SICOT Diploma Orth. (Sweden).
