six ways to get rid of the abdominal fat

Campaign to reduce fat and saturated fat intake.

If the intake of saturated fat and too much saturated fat it would be easier to excessive drinking and insulin resistance, high cholesterol and increased waist circumference. Eat more fish, eat less poultry meat, choose low-fat dairy products. Call more fruits and vegetables of cereals and pulses.

Drink less.

Why do so many people called capsule Tatu a "beer belly"? Because alcohol is more easily lead to accumulation of abdominal fat in the human body, this may be the role of alcohol, or it may be because each cup of beer contains 200-400 calories are calories, several times a week to go to a bar, of course, will inevitably abdomen Made of fat.

Eat more roughage.

Eat less processed refined carbohydrates like white bread, muffins, cakes, and so on, eat more grains, brown rice, barley, and so on. If you feel alone eat coarse grains unrealistic, it would be possible to add coarse grains in the food, toast the oats when a garnish, add more cooking time of brown rice, such an increase in food cellulose. This will have both the nutrition and taste.

Do aerobic exercise every day.

Regular exercise can effectively reduce the fat of the waist down. The aerobic exercise is the most effective way, because every minute aerobic exercise burn the most calories.

Campaign to increase the intensity.

This can increase the heart rate. American University, a study found that 175 overweight people who adhere to 11 miles per week (about every 45 minutes away, walking four times a week), down 18, effectively controlled the growth of abdominal fat. But if taking the time to put the speed of fast or jogging, walking 20 miles a week (about 10 minutes a day, five days a week), abdominal fat effectively cut down the total diet do not have to be able to achieve this effect.

To set their own targets.

Began to cultivate the habit of walking, as far as possible, or do other aerobic exercise. The very beginning, every day for 15 minutes of aerobic exercise and run, and then gradually increase every day, to extend the time for the final 10 minutes of a lock-day campaign to a half minutes.