How to reduce belly fat and live a healthy life.

The stomach always seems to be related to diet, so while paying attention to a healthy and reasonable diet, it is also a good way to do some thin belly exercises! It is a good start to develop the following healthy habits, but as you get older, you need to be more careful and pay more attention to your living habits, so that you can maintain a wonderful waist-abdomen curve.

1, it is better to eat skillfully than to eat less.

Counting calories, observing portions, and trying not to eat junk food are indeed the golden rules to soothe your stomach, but if you can eat more "thin-bellied" food appropriately, your goal can be achieved faster. The following three "thin belly" foods have been certified by experts. Eat them more and make sure you can see the changes in your waist and abdomen!

Step 2 walk like the wind

As long as you walk faster, you can burn nearly 1/4 more calories for abdominal fat. The latest research from the University of Arkansas found that even if the exercisers consume the same amount of calories every week, for those who do brisk walking training for two to three and a half hours or more every week, the faster and harder they walk, the more stubborn visceral fat they will lose after three months, while the longer and slower they walk, the less they will change. The best way to reduce waist and abdomen is to maintain high intensity during the whole brisk walking training, and it is best to say only a few words at a time when walking. If you can't maintain such a high intensity during the 30-minute training, you might as well change to variable speed walking, that is, walking slowly for a while and walking fast for a while.

There are several ways to keep the frequency of variable-speed walking training:

Use MP3: First walk at a medium speed for one song, then walk at a fast speed when another song rings, and so on.

Use a pedometer: you can walk at a medium speed for the same kilometer, then walk at a fast speed, and so on.

Use the hillside: walk quickly to the top of the mountain first, then slow down and walk down. You can also do the same variable-speed walking training by adjusting the resistance on the treadmill.

Step 3 go to bed early

A healthy diet and regular exercise can help to eliminate stress and abdominal fat, but only if you get enough sleep. Lack of sleep may lead to an increase in the stress hormone cortisol, followed by an increase in abdominal fat. "Lack of sleep, rising stress hormones are closely related to weight gain," said Dr. Olson. In a six-year study, researchers in Canada found that among adults who slept only 5-6 hours a night, 35% gained 10 pounds, and nearly 60% of them had a thicker waist and abdomen than those who slept 7-8 hours a day.

4. Drink more green tea

Green tea has many benefits. In addition to skin care and anti-cancer, researchers recently found that it is even a good abdominal fat burner. The latest research found that exercisers who drink four cups of green tea every day lost more than eight times of abdominal fat in 12 weeks compared with those who drink ordinary caffeine drinks. The researchers concluded that catechol contained in green tea can effectively accelerate the metabolism of fat. In order to get faster results, you can exercise completely according to the above training plan. If you don't have time to cover everything, at least start doing aerobic exercise first, then add some whole-body strength training, and finally add some abdominal exercises.

5. Balance on one leg

If you have the habit of doing strength training regularly, you will have an advantage over those who don't. Research shows that even the most basic lower body exercises, such as squatting or lifting, can exercise your core muscles well and help you flatten your abdomen. If you can cooperate with some balance training, such as standing on one leg, you can help train every small muscle. "When you stand on one leg, your stability will be much worse, and your brain will naturally command the core muscle groups to help you stand firm without falling down.