Reduce fat on the belly - Step 1: Ensure normal metabolism

Step 1: Ensure normal metabolism

　　1. Ensure breakfast on time. You may think, if I want to lose weight, why should I eat it? But scientific research shows that eating breakfast within 1 hour after getting up can keep insulin stable and reduce the content of LDL-cholesterol (commonly known as bad cholesterol).

　　Try to eat breakfast at the same time every day. If you like to sleep in on weekends, eat breakfast immediately after bed together.

　　Healthy breakfast should be rich in high-protein and high-fiber foods. (such as eggs, peanut butter, fruits and vegetables, etc.) Compared with refined sugars and carbohydrates, it takes more time to digest high-protein and high-fiber foods, and will not make you feel hungry easily. 　　Try to try Avoid using sugared cereals, waffles, sugar cakes, French toasts, desserts, instant cereals and other foods as breakfast. If you must consume refined sugars, then you must add some protein and fiber to balance your diet.

2. Reduce stress. Scientific research shows that cortisol (a hormone that people secrete when facing stress) can increase fat on the stomach. A good way to reduce stress in daily life:

　　Normal adults need to sleep at least 7 hours a day to ensure the normal function of the body.

　　Develop relaxation time. Even if it is only for 15 minutes after lunch, close your eyes and take a deep breath, and try not to think about those trivial matters in life.

　　Make a stress away from the sleep environment .If possible, don't work in the bedroom or do anything that makes you feel stressed. When you enter the bedroom, tell yourself that I won't think about those troubles.

　　　3. Walk 10,000 steps a day. In a study, it was shown that if you walk less than 1,500 steps a day (without changing your eating habits), your abdominal fat will increase by 7% in 2 weeks.

　　Buy a pedometer and gradually increase the number of steps you walk every day.

　　Try not to use an elevator and climb stairs. Try not to drive to choose to walk.

　　Walk up every 30 minutes while walking. If you always sit while working, buy some equipment that can exercise indoors.

　　4. Use coarse grains instead Refined grains. Scientific research shows that people who consume coarse grains (also include 5 portions of fruits or vegetables, 3 portions of low-fat dairy products, and two portions of lean meat or fish) are more likely to lose belly fat than people who eat refined grains (and ensure that other diets are exactly the same).

　　　Ceils can help lose fat. A diet rich in coarse grains can control the effect of glucose and insulin in the body and accelerate the metabolism of fat. Especially for difficult-to-burn visceral fat, it is more effective.

　　　Try to avoid fine grains. For example, when eating bread, try to eat whole wheat brown bread instead of refined white bread. It is also a good idea to add a little black rice when steaming rice.

　　5. Supply enough water. Scientific research shows that intake of enough water can speed up metabolism. Drinking water can also help the body excrete toxins and is good for the body.

　　Drinke at least 8 cups of water a day.

　　Bring a kettle with you and drink water once you are thirsty.

　　The way to judge whether the water is enough is to check the color of the urine. If it is yellow, it means you need to drink more water until the urine is lighter.