腹の犬を取り除く方法– 7つの最良の方法

おなかの犬があなたが失いたい重荷であるなら、私たちは助けることができます. 気分が落ち込むだけでなく、健康にも悪影響を及ぼします。あなたが尋ねるおなかのうんちを取り除く方法は？完璧で適切なソリューションがあります。あなたがなりたいのんきで自信に満ちた女性になる時が来ました。お腹の脂肪を予想よりも早く落とすための 7 つの秘訣をご紹介します。下へスクロール！

下腹の犬の原因は何ですか?

メモリアル リージョナル ホスピタル サウスの臨床栄養士である Jesse Feder 氏は、次のように述べています。ただし、最も一般的な理由には、膨満感や胃の脂肪が含まれます。」

原因を見てみましょう：

驚くことではありません！米国の成人の 59% 以上が腹部脂肪を持っている最大の理由は、偏った食生活です(1)。

加工食品（サラミ、ソーセージ、ウエハース、ピザ、ハンバーガーなど）の過剰摂取や、野菜や果物の不足は体の機能に影響を与えます。これにより、新陳代謝が遅くなります^。X  食べ物や飲み物のカロリーをエネルギーに変換する体内の化学プロセス。および慢性炎症ⁱ  XA 感染または損傷によって引き起こされ、何年も続く可能性のあるゆっくりとした長期の炎症。体内で。慢性的な炎症は、今度は腹部に脂肪の蓄積を誘発します (2), (3)。

週末は窓の外へ！冗談です。アルコールの摂取を制限することは問題ありません。毎日 60 mL 以上のアルコールを摂取すると、事態は悪化します。

アルコールは脱水症状を引き起こします (4)。脱水は、炎症および炎症による体重増加を引き起こします。十分な水を飲まず、定期的に運動しないと、アルコールも脂肪として体内に蓄積されます.

運動は、脂肪を落として気分を良くするための最良の方法です。座りがちな快適な生活を送るのは簡単に思えるかもしれませんが、お勧めしません。

体を健康でアクティブに保つには、毎日運動する必要があります。循環、代謝、消化、睡眠、脳機能が 10 倍向上します。最終的な結果は、ストレスと慢性炎症の軽減です。

練習すれば、問題についてストレスを感じるのではなく、落ち着いて本当の解決策を考えることができます。ストレスは、下腹部に脂肪が蓄積する可能性を高めます。引き金は同じです – 炎症。

あなたはフワフワでかわいい人生を産んだばかりです。おめでとう！しかし、あなたの体が経験したホルモンおよび物理的な調整は、現在さまざまな形で現れています. それらの兆候の1つは、お腹のうんちです。

ジーンズは捨てられますが、遺伝子は捨てられません。おなかの脂肪の問題を助長する遺伝子に悩まされているなら、私たちはあなたを感じます。

肥満、不安、うつ病、ストレス、糖尿病、心臓病、ホルモンの浮き沈みなどのさまざまな問題は遺伝性です。あなたはそれについて多くをすることはできません。しかし、それでがっかりさせないでください。あなたの遺伝子の影響を打ち消し、そのおなかの犬を取り除くことができます. どのように？下にスクロールして確認してください。

主なアイデア:座りっぱなしのライフスタイル、ストレス、遺伝学、および妊娠が下腹のうんちを引き起こす可能性があります.

腹の犬を早く取り除く方法 

1. 良い食事は常に報われる

栄養豊富で満腹感のある食べ物は、その腹の犬を失うのに最適です. 葉物野菜やその他の野菜を食事に加えましょう。体の血糖値への影響が少ない、グリセミック インデックスの低い低GI フルーツⁱ XFruits を消費します。マスクメロン、グレープフルーツ、ベリーなど。 

魚、鶏の胸肉、七面鳥のひき肉などの赤身のタンパク質を摂取しましょう。レンズ豆、豆、ナッツ、種子、大豆などの植物性タンパク質を含めます。

アボカド、オリーブ オイル、ギー、アボカド オイル、種子、ナッツなどの健康的な脂肪を無視しないでください。

これらの食品を消費する最良の方法は、生、煮物、またはソテーすることです.

2.高カロリー食品を排除する

Refined sugar, refined flour, fried foods, frozen foods, canned foods, and fast foods are high in calories.

Some of these may not be high in calories, but the amount of salt, preservatives, and additives they contain make them potentially dangerous for your health.

Start by reducing the consumption of these foods. Gradually, eliminate them from the diet. 

3. Tone Up With HIIT

The best workout you can ever do. Draining yet highly effective, HIIT is a great way to shed fat and get a toned body.

It is anaerobic exerciseⁱ  XShort, high-intensity exercises that don’t require the body and muscles to use oxygen. , and you will do small bouts of high-intensity exercises at equal intervals. Sprints, jump squats, Russian twists, leg in and out, flutter kicks, and crunches are good to tone your belly region.

4. Practice The Tupler Technique

The Tupler technique helps new mommies to rejoin the stretched connective tissues in the belly region. You have to wear a splint for six weeks and avoid vigorous exercises. After your abdominal muscles heal, you may start exercising.

5. Minimize Stress Levels

Do what you like in your free time. Make time for yourself, even if it is 20 minutes a day. Read a book, dance, paint, cook, skate, put on makeup, sing, walk, play, and meditate. De-stress as much as possible. Unwind every day and not just on the weekends.

6. Avoid Gas-Producing Foods

Certain foods may cause bloating. Avoid those. Most fast foods, sodas, cabbage, radish, cauliflower, etc. may cause bloating.

7. Avoid Being Constantly Seated

“Posture can most definitely cause a lower belly pooch. I see a lot of nutrition and training clients who can already see a big difference in their belly when they sit and stand with good posture,” says Jesse Feder.

Sitting is the new smoking. Be it at work, home, or while commuting, we sit more than we stand or walk. The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity activity (like brisk walking) every week to stay active (5).

Main Idea: A good diet, exercise, de-stressing, and leading a better lifestyle can help you get rid of the belly pooch.

What can you do to whittle away the tummy flab? First, follow this diet chart.

Sample Diet Chart To Get Rid Of Belly Pooch 

• Early morning (7:00 a.m.) – 1 cup water with 2 teaspoons fenugreek seeds soaked overnight
• Breakfast (8:00 a.m.) – Oatmeal with 4 almonds, 2 dates, and strawberry/blueberry
• Snack (10:30 a.m.) – 1 cup green tea + 1 digestive biscuit
• Lunch (12:30 p.m.) – ½ cup brown rice + 3 oz chicken/fish (or 1 cup dahl) + ½ cup sautéed veggies.
• Snack (3:30 p.m.) – 1 cup green tea + 10 in-shell (unsalted) pistachios
• Dinner (6:30 p.m.) – 1 cup mushroom clear soup or Kidney bean chili

Next, do these exercises.

Exercises To Reduce Belly Pooch

1. Bicycle Crunches

Bicycle crunches work on your upper abdomen muscles, middle abdomen, lower abdomen muscles, side waist muscles, quadriceps, and calf. This is a fun workout and here’s how to do it.

Steps:

1. Lie down on the floor with legs stretched straight.
2. Place your hands on the sides of your head. Do not lock your fingers.
3. Bend your right knee and try to bring your knee towards your chest.
4. Simultaneously, twist your body and try to touch your left elbow with the right knee.
5. Return to initial position and repeat step 3 and 4 with the left leg and right elbow.
6. Repeat it 20 times.

2. Forward Plank

This is an excellent exercise to strengthen your core. Forward plank works on your glutes, upper and lower abdomen muscles, quadriceps, and hamstrings. Here is how to do it.

Steps

1. Assume the cat pose.
2. Now, go down by supporting your upper body on your forearm.
3. Stretch your legs and support your lower body on your toes.
4. Hold the position for 20 seconds.
5. Relax for 10 seconds and repeat.

3. Side Crunches

This is a very easy but effective exercise. It works on your mid-abdomen and lower abdomen muscles, glutes, and obliques. Here is how to do it.

Steps

1. Lie down on your right side with your left feet on top of your right.
2. Stretch away from the body at 90 degrees to your body on the floor, palm down.
3. Bend your left elbow and place your left palm lightly on your head.
4. Begin by lifting both your legs towards your head and moving your head towards your feet.
5. Do it 10 times and relax, and then repeat one more time.
6. Repeat the same on your left side.

4. Scissor Kicks

This is an exercise that looks simple and easy to do but is very effective when it comes to losing the belly pooch. It acts on your lower abdomen and upper abdomen muscles. Here are the steps.

Steps

1. Lie down flat, facing the ceiling.
2. Now lift your legs up at 90 degrees to your body.
3. Move your right leg towards your chest and your left leg towards the floor.
4. Now move your left leg towards your chest and your right leg towards the floor.
5. Repeat this 10 – 20 times.

5. U- Boat

This is one more easy exercise that acts on your lower abdomen muscles. Here are the steps to do it.
Steps

1. Bend your knees and sit with your feet flat.
2. Lean back and support your upper body with your elbows, palms facing down.
3. Lift your legs up, toes pointed, and knees touching.
4. Bring your legs to the right; do not lift your hips from the ground.
5. Lower your legs and then lift your legs up and bring them to the right.
6. Lower your legs and repeat this for 10-15 times.

Main Idea: Diet and exercise are a MUST to lose belly flab.

Frequently Asked Questions

What causes upper belly pooch?

Jesse Feder, “The cause of upper belly pooch can also be due to both belly fat and/or bloating.”

Is it possible to lose belly pooch by skipping?

Jesse opines that it is possible to lose belly pooch from skipping. Skipping can be a good cardiovascular workout that can help you burn off extra calories and, in turn, reduce belly fat.

Will my belly pooch ever go away?

“You can start to lose belly pooch in as little as a week. However, results can vary depending on the methods used to achieve your results. If you combine a healthy diet plan with a good exercise plan, you can see results quicker than if you were to do one or the other,” says Jesse Feder.

Why is it so hard to lose a belly pooch?

Insulin resistanceⁱ  XWhen the cells in the liver and muscles are sensitive to insulin and cannot absorb glucose from the blood. and slower fat metabolism in the cells could make it harder to get rid of fat in certain areas of the body, including the abdomen (5).

Why am I skinny but have a pooch?

This could be most likely due to genetics, bad eating habits, lack of exercise, and underdeveloped core muscles. You need to modify your lifestyle and diet and work your core muscles to tone and strengthen them to help distribute the fat evenly.

Is lower belly pooch normal?

It could seem normal post-pregnancy, and due to genetics or aging. However, you can always work on the core muscles to reduce and get rid of the belly fat.

Sources

1. 「指標の詳細：調査年ごとの腹部肥満の割合」疾病管理予防センター。
2. 「 2型糖尿病における腹部脂肪蓄積と炎症の全身マーカーとの関係」糖尿病ケア、国立衛生研究所。
3. 「肥満と炎症：関連メカニズムと合併症」 医学のアーカイブ：AMS、国立衛生研究所。
4. 「アルコール二日酔い」内科の実録。
5. 「肥満の根底にあるインスリン抵抗性の原因は何ですか? – PMC