3 types of abdominal fat office people often encounter, so how to lose weight?

Most of the office ladies are experiencing abdominal obesity due to sitting a lot. Working 8 hours even more makes the round 2 prone to fat accumulation causing fat belly, round 2 lacks slim while limbs are still small and slim. In fact, belly fat is not only the cause of sitting a lot, but also because of a diet full of foods that can cause fat accumulation in the round 2 that the women did not know. And here are the 3 most common types of belly fat, each with its own way of repairing that you can refer to to improve your waist and waistline.

1. Belly on fat, waist straight

The fat on the stomach is mainly caused by an unhealthy diet, often fried foods, fast food, soft drinks . should cause fat accumulation in the upper abdomen. This is the basic type of belly fat because most people have the habit of eating arbitrarily and like it.

* Recommended diet:

- Control the amount of food absorbed each day.

- Eat sweet, reduce salt to avoid absorbing too much carbohydrates into the body.

- Still absorb fat but need to be selected, not all are loaded into the body. For example, the fat in fast food is neither good for your health nor your waistline; In contrast, the fats in animal fats / skins and in fish are saturated fats, which is good for your health.

* Assisted exercises:

At the beginning, you can do jogging, gentle cadio exercises to reduce body fat, then do more exercises for the upper abdomen such as crunching, plank . practice at home waist circumference will improve significantly.

2. Lower abdomen

The state of abdominal fat encountered by sitting a lot, being inactive, most of the office ladies have encountered. Along with that is the diet full of hard-to-metabolize foods, the digestive system works not so thoroughly that the lower belly fat accumulates, day by day causing the stomach fat to be hard to eliminate.

* Recommended diet:

- People with lower belly fat should eat more green vegetables to increase fiber, stimulate digestion as well as energy metabolism in the body.

- Eat more cereals, nuts to provide more energy, nutrition without being fat anywhere, especially the abdomen.

- After eating should move gently, do not sit or lie down to avoid upset stomach, this is also the cause of lower belly fat.

* Assisted exercises:

- For people with lower abdominal fat, do not practice abstinence with high intensity, this will make the abdomen bigger and rougher than reducing belly support. Should eat and drink moderation first then apply rhythmic exercises like yoga, erobic .

- Exercises specializing in lower belly fat are: leg lifting, plank, squat .

3. Fat on both sides of waist, waist behind

This condition is common in women after birth, because the abdominal muscles are stretched during pregnancy, after birth without exercise, it is difficult to regain elasticity on both sides of the abdominal wall, waist side and waist.

* Recommended diet:

Avocado is a food that can reduce fat on the waist very well, so if you encounter this problem, add butter to your daily meals, for example adding avocado to salads, drinking smoothies butter (less sugar) .

- The fats and fats in fish will stimulate growth hormone to burn the fat accumulated on the waist.

- Eat more vegetables, especially green leafy vegetables, to increase fiber intake.

* Assisted exercises:

- Newly born women should practice gentle exercises to slowly impact the muscles on the sides of the abdomen and the back of the waist, a few supportive movements such as sitting upright, standing tightening themselves triangle, knee kick .

- For normal people, you can do exercises that specialize in the muscles of the hips and waist such as pedaling, squat, some basic yoga exercises also help reduce fat on both sides of the waist. The back of the waist is plank, back arches . can help improve significantly.