Obesity is also divided into different types. Some people are whole-body obese; some people are obese in the upper body and thin in the lower body; and some people are thin in the upper body and obese in the lower body. We call people with a particularly large upper body, especially a waistline, an apple-shaped figure. So what do you think is the most effective way to lose weight for an apple-shaped body? Let’s go to full-body training together and take a look!

How to lose weight with an apple-shaped body The most effective way to lose weight

1. Eat more whole grains

The apple-shaped figure is mainly caused by abdominal obesity, while constipation, indigestion, and excessive toxins in the body It may be an important cause of abdominal obesity. Whole grains are rich in dietary fiber, have a strong feeling of fullness, have a detoxifying effect, and have a significant effect on curing abdominal obesity.

To change your apple-shaped figure, you should add an appropriate amount of whole grains, such as brown rice, oats, red beans, etc., to your daily meals.

2. Do more abdominal exercises

1. Lie prone on the ground, with your forehead down, only the stomach to pubic bone touching the ground, and the inner thigh only Get closer, stretch your arms forward with your palms facing down, straighten your legs with the soles of your feet facing up. Inhale and exhale normally, lift your right arm and left leg at the same time, then switch to your left arm and right leg, like swimming, slowly count from 1 to 10. Repeat for 5 sets.

2. Lie on your back, put your legs together and straighten them, place your hands on both sides of your body, inhale, and use your abdominal strength to lift your legs so that they are perpendicular to the ground. Hold the position for 3 seconds and lower your legs. Repeat the action 15 times.

3. Lie on your back, place your hands on both sides of your body, separate your legs slightly, and bend your knees. Use the strength of your waist and abdomen to roll up your upper body, straighten your arms, and touch your knees with your palms. Then restore and repeat the action 30 times.

3. Aerobic exercise for weight loss

As we all know, aerobic exercise consumes fat and has high fat-burning efficiency. For example, swimming for an hour can consume 500 to 800 calories. The distribution of body fat is systemic. If you want to successfully lose weight locally, you must first insist on systemic aerobic exercise to reduce body fat. In this way, the protruding fat areas will also be slimmed down.