There is a lot of fat on the waist and abdomen, but the limbs are okay, how to lose weight?
I personally think it's important to correct your daily posture!
Especially office workers, the time spent sitting in front of computers and desks is the most common, and maintaining our posture is also the longest. Poor posture is not friendly to bones, tendons and muscles, and it is also very likely to affect shape. Many friends' posture is casual, not a standard posture, generally hunching and stooping, because it's difficult to maintain a straight posture for long periods of sitting, but hunching and stooping posture easily stretches the back tendons and muscles, while the chest and abdomen muscles are lazy and not exercised. Over time, it's easy to accumulate fat.
You can remind yourself to keep your back straight while sitting,When you're tired, take a short break to stand up, but don't hunch and stoop for too long. In addition, you should also correct the bad habit of long-term sitting. It's recommended to adjust your posture every 20 minutes, change your posture, relax the tendons and muscles, and after 40 minutes, you should stand up and move around, look into the distance, and restore your vision. Long sitting makes blood circulation difficult in the buttocks and abdomen, making it easier for fat to accumulate in the waist and abdomen.
Another good habit is to tighten your abs,
Friends who have a habit of tightening their abs are unlikely to have waist fat and belly fat. When sitting or standing, you can consciously remind yourself to tighten your abs. Tightening your abs may be a little difficult to maintain for a long time, because our chest and abdomen muscles are slightly exerted. This is a good way to exercise the chest and abdomen muscles. If you persist for a long time, the chest and abdomen muscles will be maintained, and muscles have an effect of resisting fat, preventing excessive fat accumulation. In addition, you can use the leg raising exercise in the picture to help consolidate the abdominal muscles.
Of course, this is just my personal opinion. For people with obesity in the waist and abdomen, the more dangerous type of obesity is those with thick legs and wide hips. They are called 'centric obesity'. Our internal organs are mainly located in the chest and abdomen, so obesity in these areas is more likely to affect the normal operation of internal organs and is more likely to induce 'three highs' diseases. However, there is no 'local slimming' method. Waist and abdominal obesity is just as dangerous as general obesity, and it requires overall calorie control, strengthening appropriate exercise, and improving diet to jointly regulate it. You can reduce your intake by 1/3~1/4, which is about 500~1000 calories a day (you don't need to consciously observe the calorie content of food, or measure food, that would be difficult to stick with for a long time).
You can increase the intake of vegetables and whole grains, which are rich in dietary fiber, which can slow down the digestion of food, increase satiety, and help stabilize blood sugar levels, which are good assistants for controlling sugar and fat. Meat can choose lean meat, avoid excessive fat meat, such as pork belly, and use low saturated fat, low calorie poultry and seafood meat instead of beef. Maintaining appropriate exercise is necessary. We can try to avoid using vehicles and walk or cycle to destinations. We can dedicate 3~5 days a week to exercise for about 1 hour, and it doesn't need to be high intensity, just light and moderate exercise.
