The belly is one of the most problematic areas in the human body: it is here that extra pounds are immediately deposited. This prevents normal existence, and aesthetically looks not very nice. Therefore, many are interested in the question of how to remove fat from the belly? Detailed recommendations can be found in the article.
HOW TO REMOVE BELLY FAT: DIET FOR WEIGHT LOSS
Most often, belly fat accumulates due to sedentary lifestyle and poor diet. Therefore, to get rid of the problem, you need to focus on these two factors.
If you have already wondered how to lose belly fat, you probably know about the new-fangled diet that helps to burn fat in the abdominal area for a week or two. However, we hasten to disappoint you: they do not work. The thing is that it is impossible to lose weight in any one part, as the body evenly gets rid of all the excess in the body. Therefore, the diet for the belly is nothing more than a trick.
First, review your diet and change your diet. The step-by-step guide looks like this:
Forget about harmful products.
To get rid of fat in the abdomen and waist, forget about fried and fatty foods, foods with a high carbohydrate index. Reduce to a minimum (and it is better and at all exclude) alcohol, sweet carbonated drinks, juices in packages. Now your best friends are water and healthy foods.
Experts convincingly ask not to be fond of any diets: it is not necessary to torment the body with tasteless buckwheat and dry boiled breast. The main thing is proper nutrition. It is useful and various, and besides tasty!
Drink more water.
Lack of fluid – one of the main reasons for slowing metabolism and weight gain. So try to drink more water.
You do not need to drink in a lot, but try to use at least 1.5 liters per day. By the way, we are talking about water – do not replace it with anything else. For taste you can add lemon juice, apples, mint.
Follow the list of permitted and prohibited products.
Proper nutrition for a flat stomach consists of:
- Lean meat and fish.
- Any vegetables.
- Fruits and berries (avoid bananas and grapes in the afternoon).
- Macaroni of hard sorts (2-3 times a week).
- Nuts (no more than 30 g per day).
- Bitter chocolate (2 slices per day).
- Low-fat dairy products.
- Bread and whole grain bread.
- Green tea and coffee without sugar.
It is forbidden to use canned food, ketchup and mayonnaise, sausage, cakes and other hazards.
Eat small portions.
To burn fat, you do not need to starve, but rather eat more often, but in small portions. The weight of food on a plate for one meal should not exceed 200 g.
Forget about three meals a day: now you eat 5 times a day.
Don’t blame yourself.
Unfortunately, people are very dependent on food, otherwise all people would eat only salad leaves. Therefore, if you broke down, do not scold yourself, otherwise you will quickly lose motivation.
Practice eaten by the sport and continue to checkout. By the way, let’s open a little secret: from one chocolate candy a week will be nothing. But only one!
How to live without pizza, fast food, fried potatoes? Very simple: decide in advance for yourself what is more important to you – a beautiful belly or food.
Write a menu.
To make it easier to stick to proper nutrition, draft an approximate menu for a week and buy food in advance. Controlling yourself is less likely to break down and eat something unnecessary.
The menu for the day may look like this:
- breakfast: oatmeal on the water with banana;
- snack: whole grain bread sandwich with avocado and boiled egg;
- lunch: chicken soup with vegetables;
- snack: cheese;
- dinner: baked fish and salad.
We assure you that if you stick to this diet, the result will notice in a week! And to make it more interesting, weigh before the experiment and be sure to measure the waist and lower abdomen. Repeat the procedure after 7 days.
Proper nutrition is a proven path to a flat stomach. And the fat was even more intensively connect the activities.
How to remove belly: exercises at home
How to get rid of belly fat quickly? Of course, with the help of physical activity. However, there are also a few nuances.
Many people who want to lose weight in the abdomen, begin to pump hard press. Of course, this load strengthens the abdominal area and tightens the muscles. However, fat does not give up and does not go away just because noticing that stomach though and became more tightened, but not reduced in size.
Why is this happening? The fact that the pumping press will not help to get rid of extra pounds. You can even pump the cubes at home, but they will not come out, and as before will be hidden under a shell of fat.
To burn excess in the abdominal area will help even alternation of aerobic and power load. In other words, be sure to include cardio exercises in your training: running, jumping rope, Cycling – everything that requires a lot of physical activity.
If you do not like such a load, then turn on your favorite music and dance from the heart! However, do this for at least half an hour.
Also make it a rule to walk 10,000 steps a day.
With cardio figured out, but what about the power loads? We recommend that you try these exercises for the abdomen, which are easy to perform at home:
Vacuum – this is a very useful exercise, which involves all the muscles of the press. The best time for classes is in the morning on an empty stomach. It does not even need to get out of bed!
- Lying on your back, take a deep breath of air into all lungs, at the same time as much as possible inflating the stomach. Hold this position for 10 seconds.
- Sharply exhale through his mouth, strongly retracting open will emerge impression, that he stuck to the vertebral column. Hold the position for 10 seconds.
- Repeat the exercise 4 more times, each time increasing the delay time in the position by 10 seconds.
This exercise is not recommended to perform on a full stomach and girls during menstruation.
Burpee is a very effective exercise in which all muscle groups work. In just 5 minutes you will lose 50 kcal! And this is 100 grams of Apple.
- Become straight, feet shoulder width apart, hands pull up.
- Sit down quickly, making the stress on the hands.
- In the jump, move your legs back.
- Completely lie down on the floor, arms out to the side.
- Return to the starting position and jump high.
Do this exercise at a fast pace. To start, repeat 5 times, every day increasing the load on 1 time.
It’s time to do some press work. To do this, follow these 5 basic exercises:
- Tilting up. Lie down on the floor, press the whole body to it. Put your hands behind your head. Lift the body, pulling only the head and shoulders. The abs are tense all the time.
- The rise of the legs. Take the starting position as in the previous exercise. This time, raise your straight legs up and down, but do not lower to the floor until the end.
- Elbow knee. Lie down on the floor and alternately pull the knee up to the elbow of the opposite hands and feet.
- Lower twists. Lie down on the floor, arbitrarily put your hands and tear your feet off the floor. With the help of the muscles of the press, turn the buttocks and legs one way or the other.
- Side twists. Sit on floor, bend legs at an angle of 90 degrees and keep on weight. Hands interlock in the lock and alternately move it in one direction, then the other, as much as possible behind the back.
Repeat each exercise at least 10 times, increasing the load over time.
Plank is another favorite exercise of sports coaches around the world. It makes the muscles of the whole body work and tightens the stomach. Follow the bar at the end of the set for the press.
We will tell you how to do the exercise:
- Lie on the floor down, and then climb on outstretched arms.
- Put your feet on the floor and pull your body to the line.
- Hold this position for 30 seconds and then go down on your elbows.
- Wait another 30 seconds, and then return to the right side, leaning on your right hand. Left pull up.
- Repeat with the left side.
Thanks to the plank get not only a beautiful toned belly, but the whole body.
Performing such exercises for the abdomen will not take much time. Just do not forget about the warm-up and stretching.
To enhance the effect, regularly do massage: RUB the abdominal area with a hard sponge or knead with your fingers. Also try a coffee or honey wrap.
Proper nutrition and sports are the best ways to get rid of belly fat. The main thing is a serious mood and desire to change.