Get rid of the fat and slim down your belly

In the hot summer, I want to wear a bikini and go swimming in the sea, but my slightly protruding belly makes it difficult to look sexy... How can I lose weight in my belly? Let the experts teach you how!

Fashionably dressed Nai Zhen stood in front of the mirror and sighed. She used to like wearing tight clothes to show off her good figure, but now her belly is protruding and no matter how hard she tries to shrink it, it can't be covered. As a result, she has to spend more time dressing up. Which method can quickly and effectively reduce the belly? Let the doctor tell you!

Q． Can you lose belly fat by reducing your abdomen all the time?

Correct answer: In theory, yes, but it will become ineffective if you relax. Lin Yannong, attending physician at the Chinese and Western Medicine Weight Loss Clinic at Wanfang Hospital, said that if you shrink your abdomen all the time, it will have some effect because shrinking the abdomen will make the abdominal muscles work harder, but strictly speaking it is ineffective because no one can shrink their abdomen all the time.

Q． Can walking with big strides and swinging your arms vigorously help you lose belly fat?

Correct answer: It’s useless! Dr. Lin Yannong said that swinging your arms vigorously will not reduce your belly because it does not exercise the lower abdomen. Similarly, walking with big steps will not make your belly smaller, but it can make the leg muscles look better.

Q． Can sit-ups help you lose belly fat?

Correct answer: Yes! Doing sit-ups can indeed slim your belly and make your abdominal lines look better, but Dr. Lin Yannong also reminds you that if you don’t exercise regularly, you can first try doing 20 to 30 sit-ups a day, and then slowly increase the number of sit-ups. Try to exercise within the capacity of your body and muscles, and don’t overuse your muscles, which can cause muscle fatigue.

What is the correct sit-up posture? Lin Kaiqin, a physical therapist at the Rehabilitation Department of Wan Fang Hospital, said that you can arch your feet, bend your hands and hug your chest, or relax and place them flat on your body. Most people think that the entire back must leave the ground when standing up. In fact, that is to slim down the waist. If you want to exercise your lower abdominal muscles, when doing sit-ups, just lift the area above your chest off the ground.

If you are physically unable to complete the planned exercises at once, Dr. Lin Yannong says that it takes the same amount of time to do them all at once as it does to do them separately, so the effect is also the same. There is no need to worry about burning fewer calories by doing them separately. Only by not exercising excessively can you avoid injuries, and you can also continue exercising every day to maintain the effects of training.

For example, if you feel sore after doing 50 sit-ups a day in the early stage, you can complete it in two sessions, 25 each time, and then gradually increase the number of sit-ups each time depending on your physical strength.

Q． Is it helpful to stand, hold your head with both hands, and twist your waist left and right?

Correct answer: It needs to be combined with other sports. If you want to lose belly fat, doing this exercise alone is not enough. Dr. Lin Yannong explained that this exercise uses fewer abdominal muscles and mostly uses the back muscles. It needs to be combined with other exercises (such as sit-ups) to achieve more obvious results.

It is important to avoid exercising after meals and before bedtime, as exercising after meals is more likely to cause indigestion, while exercising before bedtime can easily make you excited and make it difficult to fall asleep, so it is best to avoid these time periods.

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