Change your mind

We often say that you can't lose weight just by eating and not exercising. The reverse is also true. You can't lose weight by exercising alone. You have to rely on the power of diet. Most experts believe that a healthy diet plays a 90% role in weight loss and fitness.

Choose foods with lower sugar index

That is, do not eat refined flour, sugar and other energy-rich and nutritious food.

Eat more fruits and vegetables

At least 50% fruits and vegetables are served with each meal.

Eat saturated fat food

Olive oil, avocados, nuts, seeds and whole wheat foods can help you reduce abdominal fat. Eat less at a time, but eat more at every meal.

Eat low-fat yogurt

Yogurt with high protein and low fat is a very good diet. Replace other snacks with low-sugar yogurt and fruit.

Drink plenty of water

Drink 2 to 3 liters of water every day. That's 8 to 12 cups of 230 milliliters of water, green tea, coffee or other healthy, low-energy drinks. Nevertheless, do not drink soda, fruit juice and egg-milk drinks.

Eat a small amount of carbohydrates

You don't have to eat fat or carbohydrates altogether, try to eat as little as possible, so the effect will be better.

General weight loss

Don't trust the fitness programs on the ad page that promise to lose a certain part of your body.

Cardiovascular exercise for half to an hour a day

Cardiovascular exercise is planned for five days a week. Exercise lasts more than 30 minutes each time. If you want to lose more quickly, exercise for one hour each time.

Cooperate with high intensity intermittent exercise

No matter what type of aerobic exercise you do, you need to cooperate with moderate intensity of intermittent training in order to lose body fat.

Mixed muscle training

Use different aerobic exercises to increase fat consumption, such as fast walking, running, cycling, swimming, rowing, yoga training. Exercise your whole body muscles, not just your legs.