I don’t like chubby anymore! How to refresh the fat around your abdomen
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I’m worried about the fat around my abdomen and I can’t wear clothes that show my body line … I want to refresh my abdominal fat that I can’t easily get rid of! It is the fat and sagging around the abdomen that bothers many women. Why don’t you understand why you get fat around your abdomen and practice a really successful abdominal diet this year before you get into the taputapu buoy style?
What causes fat around your abdomen?
The area around the abdomen is very fat-prone. Also, there are many people who are worried that it is difficult to remove the fat that has been attached once.
Why do you get fat around your abdomen in the first place? I will explain from that point.
Basal metabolism is down
“Lower basal metabolism” is one of the causes of fat around the abdomen.
There are two types of fat around the abdomen: subcutaneous fat and visceral fat. Subcutaneous fat is especially easy to get on women, and when you pinch it with your fingers, you can pinch it.
Females tend to accumulate fat in preparation for pregnancy. The female hormone “estrogen” also has the effect of controlling fat. The amount of female hormones secreted tends to decrease with age, and especially during menopause, female hormones decrease, making it easier for lipids to be taken into the body.
In addition, females have less muscle mass than males, so the internal organs tend to get cold. For this reason, women tend to get fat, and when basal metabolism declines, it becomes difficult for fat to burn and fall off.
Pelvic distortion
“Pelvic distortion” also has a great effect on the cause of fat buildup around the abdomen. When the pelvis is distorted, it tends to open. Therefore, the internal organs at the top tend to come down easily.
There are various causes for pelvic distortion, but the posture of crossing the legs and the way of sitting are the triggers. Sitting sideways when sitting on the floor or sitting on your sister is also a way of sitting that distorts the pelvis. Also, people who often sit for work tend to cross their legs, and sitting causes the pelvis itself to expand, causing distortion.
A further problem is the posture of the stoop. This posture lowers the inner muscle and causes fat around the abdomen. The reason is that the inner muscle has the function of keeping the internal organs in the correct position, and when it is lowered, the internal organs are lowered and the lower abdomen is made to be voluminous.
How to refresh the fat around the abdomen?
Now that you understand that fat around your abdomen is caused by a decrease in basal metabolism and pelvic distortion, I would like to introduce two dieting methods that are said to be good for abdominal thinning.
meal
Diet is indispensable for dieting. Instead of restricting your diet to the extreme, let’s make it easier to remove subcutaneous fat with a little ingenuity.
In fact, the fat around the abdomen is also related to constipation. Therefore, it is recommended to take dietary fiber positively. The amount of dietary fiber of 350g or more per day is the intake promoted by the Ministry of Health, Labor and Welfare. However, there is data that only 220g can be ingested by people in their 20s and 250g even by people in their 30s and 40s. Hijiki and burdock are also recommended as foods that are low in sugar and can take dietary fiber firmly, so be sure to take them positively.
Next is to refrain from snacking. If you eat while you’re hungry, or if you’re hungry and eat snacks, try to keep it to at least 200kcal a day. It is also important to make nuts, fruits, dairy products, etc. that do not easily store fat.
The last thing to keep in mind is to eat as much as possible in the morning, not at night. At night, the amount of activity after that is small, so it is only accumulating. In addition, blood sugar levels are high at night, so if you take too much sugar, it will easily turn into fat, so be careful.
motion
The next thing I want to work on is exercise.
Even with the same exercise, it is necessary to take the initiative in aerobic exercise and burn fat. Therefore, walking and stretching are recommended. Get up a little early in the morning and walk, or stretch after a bath to easily incorporate aerobic exercise into your life.
In addition to aerobic exercise, exercise to remove fat around the abdomen is also effective. Start with simple exercises such as squatting to lose weight and twisting your hips to create a constriction.
Also, once you get used to it, it is effective to lie on your back, raise your legs and slowly move up and down, or to train your core called plank. Plank is an exercise in which you lie face down, place your fists vertically on the floor, and support your entire body with the power of your toes while keeping your elbows and bottom on the floor. Both can be done between TVs, so take it in little by little to get rid of your stomach.
How to prevent fat from getting around your abdomen?
It is important to remove the fat from your stomach, but it is also important to devise ways to prevent new fat. Here are two recommended methods, so please give them a try.
Do not cool your body
The first is “keep your body cool.”
Women are more sensitive to cold, but cold can interfere with the burning of fat. It’s surprising that basal metabolism increases by about 12% just by raising the body temperature once.
As a device to keep your body cool, we recommend taking a half-body bath in the bath. Soak in lukewarm water at around 38 degrees Celsius for 10 to 15 minutes instead of hot water, rest for 10 minutes, and then soak for a little longer for about 15 to 20 minutes. The point is not to soak the whole body in hot water, but to extend it from the chest to the bottom.
It is also effective to make the drink you put in your body warm. Hot drinks that do not contain much caffeine are recommended. Choose black tea with cinnamon, ginger and other warming ingredients.
It is also a good idea to put a warmer on your stomach to warm your internal organs. The position to paste is effective under the navel called Tanda.
Train the inner muscle
It is essential to train the inner muscle to make it harder to get fat.
I especially want to be aware of the abdominal muscles. Firmly approach the rectus abdominis muscle in the center of the abdomen, the left and right abdominal oblique muscles, and the transverse abdominal muscle, which is the inner muscle of the abdomen.
We also recommend the method of kintore with Pervic exercise, which is performed by curling up the stomach. When you lie on your back and raise your knees, place your hands on your side and curl up so that your knees are close to your abdomen. You can also train your muscles by lifting your hips and curling your knees closer to your chin.
It is also very effective to incorporate a 30-second draw-in that incorporates breathing techniques. It’s a very simple exercise, so it would be nice to be able to do it at least 6 times a day.
The most reasonable and effective way to reduce the amount of fat in your stomach is to incorporate it into your daily life.
summary
The cause of fat around the abdomen is thought to be a decrease in basal metabolism, daily eating habits, and pelvic distortion. We have introduced the recommended diet methods for getting hungry above, but let’s refresh your abdomen with the diet method that suits you.