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Nowadays, the living standards of Chinese people are getting better, transportation tools are developed, we have liberated our legs, and delicacies are available on streets and alleys. Lack of exercise leads to reduced heat expenditure of the body, and delicacies increase heat intake, thus the probability of obesity is also soaring.

Little belly and big belly are common for many people, and the appearance of belly fat is mainly due to the following reasons:

1. Eating too much and not managing diet, always like to eat some fried and high-sugar junk food, leading to heat surplus, which is converted into fat accumulation on the body, causing small belly to appear.

2. Lack of exercise, often sedentary. Not exercising will affect the digestion and absorption, leading to obstruction of the lower limb circulation, accelerate aging, joint hardening, and further accelerate the accumulation of belly fat.

3. With age, after 30 years old, our body metabolism starts to decline, without exercise, our bodies cannot maintain the same high metabolism state as before, and it is easy to gain weight, leading to belly fat.

To get rid of the unsightly belly, we need to take two steps:

First, change the dietary structure and do healthy eating.

For delicacies, we need to learn to refuse, especially those high-sugar cakes, chocolates, milk tea, drinks, high-fat red braised pork, fried chicken, pizza, hamburgers, fried chicken, and potato chips, which are very likely to cause fat accumulation and make you appear with small belly.

Healthy eating requires you to eat less processed foods and more natural, low-processed high-fiber vegetables, fruits, low-fat high-protein chicken breast, eggs, dairy products, and mushrooms, as well as composite coarse grains that help burn fat and lose weight.

Daily calorie intake needs to be less than the total metabolism, preferably 400 calories less than the total metabolism, so that the body can generate a certain heat deficit every day.

Second, increase the amount of exercise.

Persist in exercising can stimulate the body to consume heat, burn all-around fat, and promote the decline of body fat percentage, thus reducing belly fat. Especially for older people, the body is aging and metabolism is declining. Persisting in fitness can improve the metabolic level of the body, while also delaying the aging of physical functions and improving physical fitness, which is a double win!

However, many white-collar workers have a fast work and life rhythm, which cannot be persisted in going to the gym or outdoor exercise. Because the work is very busy, going out to return and return will take half an hour of preparation and half an hour of journey, at least 2 hours per day, which is unrealistic for people who have to work overtime.

Therefore, short and efficient fat burning training can meet the needs of white-collar workers!You can choose to do hand exercises at home, with short time and high burning efficiency. You only need to use idle time to exercise at home.

Today, the author shares a set of home abdominal fat burning training, which takes only 10 minutes, quickly improves the burning heart rate, and can reduce small belly and show a small waist at home!

Action 1, Jumping Jacks 1 minute * 2 sets

Action 2, Squats 60 times in total, about 3 minutes

Action 3, Alternating Jumping for Each Side of the Ankle 1 minute

Action 4, Standing Leg Extension 1 minute

Action 5, Support Jumping Jacks 30 seconds * 3 sets

Action 6, Alternating Raise 30 seconds * 3 sets

Do a set every night an hour before going to bed, then take a bath and sleep, persist for 2 months, and let your small belly become flat!