Most women and men think that when an extra pair of centimeters appears on their stomachs, they should lose weight as quickly as possible. For starters, you can try to remove the stomach at home.
In fact, the fat you can grab with your fingers poses no danger. In addition, the fact of his presence is absolutely normal. More serious problems arise with the appearance of visceral fat, which is deposited near vital internal organs, for example, near the liver or intestines. You can also find photos or pictures on the Internet to see what a big belly looks like.
How to understand - do extra centimeters threaten health? There is one proven method: measure the ratio of your waist circumference to your hips. If the figure turns out more than 0.8 centimeters, then in order not to harm your health, you should urgently lose weight.
If all myths are put aside, then removing fat without surgery is not difficult. So, we remove fat, following some principles.
How to remove fat from the abdomen and sides?
To get rid of the abdomen at home, it is not necessary to go on a strict diet or starve. It is enough to understand that all products have their own usefulness, but you need to eat them in small quantities, and best of all in the morning. Our weight increases due to excess calories. Therefore, foods should be eaten where the fewest calories are, for example, vegetables, fruits, wholemeal bread and so on.
An exhausting diet often leads to excellent results, but it is better to get rid of fat from the abdomen and the outer surface of the flap gradually so that the body is not stressed. In addition, with sudden weight loss, stretch marks may appear on the stomach, even in girls.
The most effective and correct menu
To lose belly fat, there are many diets. Here you should carefully study all the information to determine which diet will be the best for you. For starters, you can not even go on a diet, but simply switch to a more proper diet. It is worth remembering that a person needs a certain amount of calories per day, so a special table was developed for this, on which you need to rely when choosing food for a daily diet.
If you want the problem areas to go away as soon as possible, then you can’t do without an emergency diet. You may even have to sit on a mono diet that burns fat in a few days. But here it is very important to get out of it and eat balanced. This means that there should be no chocolates, flour products and sugar in the diet.
Remember that once you try to fight fat, you always have to do it.
Sample recommendations for getting rid of fat:
- If possible, do not consume salt;
- Do not eat fatty;
- Do not drink alcohol and sparkling water;
- Drink about three liters of water per day;
- Eat small meals five times a day;
- Reduce the usual servings in half.
There are even special diets for getting a thin waist, their principles are very important.Although, such recommendations are found in almost all modern diets. For example, kefir or buckwheat diet is a type of mono diet, which in a short time eliminates extra pounds and drives away fat. But, if after exiting from such a diet you will not follow the principles of a balanced diet, then all kilograms will come back.
Products to be consumed daily:
- eggs;
- Low-fat meat and fish;
- White poultry meat;
- Seasonal vegetables;
- Seasonal fruits and citrus fruits;
- Dairy products with a low fat content.
Separately, it should be said about eating fruits. Most of us are used to eating fruits as a dessert, that is, after the main meal. But this is not entirely correct. Fruits should be eaten either separately from food, or half an hour before it, so that there is no fermentation in the stomach. In addition, each new serving of fruit can be taken in no less than five hours, so as not to provoke the production of insulin, a hormone that increases appetite.
Even with a diet, removing fat from the abdomen in one week will not work. But with a regular approach and focus on results, you can achieve good results.
The selected diet must be observed for at least two weeks, so that the first results appear. The speed of weight loss depends on the characteristics of your body and determination. Basically, in a week, weight loss is about 3-7 kilograms.
A sample menu for the day looks like this:
1. For breakfast, you can eat plain yogurt, orange or grapefruit.
2. At lunch, boil an egg and make freshly squeezed lemon or orange juice.
3. At lunch, you can eat a little boiled chicken breast, and as a side dish to cook a salad of vegetables.
4. For an afternoon snack, one hundred grams of cottage cheese with fruits or dried fruits will suffice.
5. For dinner, you can 75 grams of meat cooked in the oven, grapefruit or orange.
6. If you get hungry before bedtime, you can drink a glass of kefir.
Any diet is perfect for this purpose, but depending on the characteristics of your body, you should choose the type of food that you can adhere to for a long time.
How to remove fat from the abdomen - exercises for women
In addition to following a diet, it is recommended to perform a set of special exercises for the abdomen and hips. Doing them is not necessary in the gym or gym, you can do it for free at home. In addition, it is not necessary to use dumbbells, you can do without them.
Having spent only a few minutes a day, within a month you can get excellent results with their help. How to remove fat from the abdomen without physical activity? Probably not. Because with a sedentary lifestyle, excess fat, even with a diet, will return again and again. So, what exercises will help get rid of belly fat?
1. Lie on your stomach, rest on your elbows and make sure that breathing is even. Pull your stomach to your lower back, and round your back a little. The abdomen should be pulled in on inspiration and returned to its original position on exhalation.
2. Do not change the starting position, only now keep your body weight on your toes. Not only the stomach, but also the pelvis should be torn off the floor when inhaling.
3. Now tear off your stomach, pelvis and knees from the floor. Focus on the toes and forearms, stretch your legs, and straighten your knees.
4. Without changing the starting position, tear off the abdomen, pelvis and knees as you inhale, pushing yourself out, lift the pelvis up. Now, as you exhale, you need to drop to the floor in the pose of the bar that was in the previous exercise. The bar is the most effective exercise for the abdomen, and along with stretching it will also help to make the profile slimmer.
5. Stretch your abdominal muscles - lie on the floor, focus on the hands, stand and bend in the back. The effectiveness of exercises lies in their versatility. With their help, fat disappears even under the armpits, and also muscles of all categories work, from pectoral to foot.
6.Roll over on your back, bend your knees, pull your heels to your hips and put your hands behind your head. Tear off the body from the floor, then tear off the legs. Do folding, but climb in turn - first the body, and then the legs. Rises should be done on exhalation, and lower on inspiration. This exercise helps to lose weight and improve the muscles of the lower press.
7. Now you can do everything together - tear off the shoulder blades and feet from the floor at the same time.
8. Lie on your side, extend the lower arm, and use the upper as a support. Tear your head and legs off the floor at the same time, linger a little and come back. Rises should be performed on the exhale.
9. After that you need to make a fix. Tear off the hand on which you emphasized, get behind the head and raise your head and legs. Keep this position for a few seconds.
10. Now 8 and 9 exercise need to be performed lying on the other side.
11. Lie on your stomach, hands behind the head, legs stretch. Tear your chest and head off the floor and lock in position. Rises should be performed on the exhale, and lower on the inhale.
12. Now make successive lifts - tear yourself off the floor, reach for your back with your left elbow, lower yourself and reach with your right elbow.
13. Tear off the head, legs and chest from the floor at the same time. Hands remain behind the head, and lifts are done on the exhale.
14. Tear off your left elbow and opposite leg from the floor and try to connect them. Perform such lifts on both sides.
15. Stretch - sit on your heels with your buttocks and stretch your arms forward.
16. Stand on all fours, lift the opposite arm and leg up and pull them together. Perform the exercise on both sides.
It is worth saying that massage is also effective for weight loss. According to reviews, it is possible to drive fat from any part of the body, even from armpits, using this method.
Among other things, you can download video tutorials on how to remove subcutaneous fat from the abdomen, knees, chin, between the ribs for girls. Even if you are a guy, then this will also be only to your advantage. And it doesn’t matter how old you are, the question is how to remove folds even pensioners care.
With proper diet and the principles of proper nutrition, constant training - you can very quickly get an excellent result. The stomach will disappear without a trace, and the body will look healthy and beautiful.
