After successfully losing 27 pounds, I have summarized the 4 fastest ways to slim down the belly. Flattening the lower abdomen is really not difficult

Only those who have truly lost weight can understand the sense of achievement of looking at the number on the scale that is 27 pounds less and all the pants in the wardrobe that have grown a circle larger. The most surprising thing is that my stubborn belly finally flattened, and I no longer have to work hard to tighten my belly when wearing tight clothes. Actually, losing belly is not as difficult as imagined, the key is to find the right method.

1. Dietary adjustment is a fundamental project

1. Control refined carbohydrates intake

Replace white rice with mixed grain rice and noodles with buckwheat noodles. Refined carbohydrates can rapidly increase blood sugar and promote abdominal fat accumulation. Control the daily staple food intake to two fists the size of a fist, and pair it with sufficient protein.

2. Adding soluble dietary fiber

oats, apples, fungus and other foods can form gel like substances in the intestines to help take away excess fat. Ensure a daily intake of 25 grams of dietary fiber, equivalent to the amount of two bowls of boiled oats and three apples.

3. Quit hidden sugars

Yogurt, salad dressings, and instant coffee contain more added sugars than imagined. Learn to read ingredient lists and choose foods with carbohydrate content below 5g/100g. After quitting sugar for two weeks, the sensitivity to sweetness will naturally decrease.

2. Targeted exercise is the most effective

1. 10 minutes of core training per day

Static movements such as plank support, dead worm style, and bird dog style can deeply activate the transverse abdominal muscles more effectively than sit ups. Keeping each movement for 30 seconds, taking a 15 second break between groups, and persisting for a month can reduce waist circumference by 3-5 centimeters.

2. Aerobic exercise should choose the right exercises such as skipping rope and climbing stairs, which can stimulate the breakdown of abdominal fat more effectively than running at a constant speed. Three times a week, for 30 minutes each time, maintaining a heart rate of around (220 age) x 60% is most effective.

3. Twist during fragmented time

When working, sit in the front one-third of the chair and keep the spine upright to do left and right twists. When watching TV, doing standing posture and side bending can accumulate considerable micro movements.

3. Lifestyle habits determine success or failure

1. Change the order of eating

Drink soup first, then eat vegetables, and finally eat staple food and meat. This sequence can naturally control total calorie intake and avoid drastic fluctuations in blood sugar after meals.

2. Ensure deep sleep

When sleep is insufficient, the body produces more ghrelin. Falling asleep before 11pm and maintaining 7 hours of high-quality sleep can reduce thirst for high calorie foods the next day Hope.

3. Managing stress levels

Elevated cortisol levels can promote fat accumulation in the abdomen. Doing 5-minute deep breathing exercises or mindfulness meditation every day is much healthier than eating stress relieving snacks.

4. Three pitfalls that must be avoided

1. Local weight loss does not exist

Only doing abdominal exercises without controlling diet will slow down the rate of fat loss. Remember that weight loss is a systemic process.

2. Excessive dieting will rebound

If the daily intake is lower than the basal metabolic rate, the body will automatically reduce consumption. The reasonable heat gap is 300-500 kcal.

3. Obsessed with short-term effects

The instant effects brought by steaming mulberry clothes and tying belts are all illusions. True and lasting change requires cultivating healthy habits. A flat lower abdomen is actually a byproduct of a healthy lifestyle. When these methods are turned into daily habits, not only will the stomach become flat, but the whole person's state will be refreshed. Don't rush to pursue immediate results, give your body two to three months of adaptation period, and you will reap more valuable health wealth than weight loss.