It’s a rare woman who doesn’t face the problem of how to lose weight and get rid of her belly. Appearance this part of the body changes very much after pregnancy and the birth of a child, not to mention the absence physical activity and improper diet. Female physiology is initially designed in such a way that body fat First of all, it is the waist and hips that are “attacked”. This obliges the ladies to wage a continuous and fierce struggle with them.
Nutrition for a flat tummy
If you find a couple of extra pounds in your abdominal area, do not rush to blame it on your bad heredity and other reasons beyond your control. The appearance of such a lifebuoy“This is the result of a negligent attitude to nutrition and low physical activity.
Don't think that it's just brutal strict diet can help you achieve the desired shape.
Sometimes it is enough to follow these simple recommendations:
- Limit or completely eliminate butter, salt, bread and flour products, in general, all the most high-calorie and filling foods;
- It is worth focusing your attention on dairy and fermented milk products with low fat content;
- Gradually reduce the amount of fatty foods you consume;
- The diet should not contain sugar and carbonated drinks;
- You need to eat fractionally, many times a day and in portions equal to no more than 200 grams;
- Be sure to observe drinking regime, and drink at least 2.5 liters of purified liquid per day.
Refusal of all this invariably entails the question of what is allowed to eat? It is recommended to saturate your body with fiber or dietary fiber, which is found in grains and vegetables. A diet that solves the problem of how to lose weight in the stomach involves the consumption of apples, cereals, legumes, seaweed, parsley and other greens.
It is very important not to neglect fruits and main sources of protein, which are seafood, lean meats, nuts and eggs.
Accordingly, all dishes are boiled, cooked without fat, steamed or in the oven. It is very good to eat green vegetables, beets and carrots more often.
Physical activity
Dieting alone will not bring the desired result, which explains the need for exercise.
But if visiting a fitness club is not possible, necessary exercises It’s quite possible to do it at home, it’s just important not to forget about the following rules:
- Exercise daily;
- Gradually increase the load;
- Do a mandatory warm-up before starting classes;
- Do not exercise immediately after eating;
- During one training cycle, it is necessary to perform three types of exercises, each of which is repeated 25 times and in two approaches;
- All movements are made fully and slowly, be sure to monitor the rhythm of breathing;
- During exercise you need to drink a lot of purified water.
Before you lose belly fat, you will need to purchase some simple equipment that will help you do the following exercises:
- Rotate the hoop clockwise. Initially, you should use a light projectile, gradually increasing its weight. Hoop training should last at least 15 minutes a couple of times a day. You can increase your training by adopting a certain posture: straight back, legs either shoulder-width apart or standing together, but always with slightly bent knees;
- Jogging over a distance of at least 2-3 kilometers;
- Abdominal muscles are perfectly strengthened by Pilates, yoga, swimming and fitness;
- Constant hidden gymnastics, which involves drawing in the abdomen as much as you can with its subsequent relaxation. It is also recommended to walk with your tummy pulled in.
At the same time, the following exercises are recommended: problem solving how to lose belly fat, such as: cycling, roller skating and skating, exercise on a treadmill and exercise bike, leisurely jogging, etc.
Purgation
This is another option on how to quickly lose belly fat. It involves the removal of toxins and impurities, improving the skin's overall well-being. The easiest way to do this is with a salt enema, which will have to be done every two days.
You can also simply drink salt water, which acts on toxins like a brush. To do this, dilute a tablespoon of salt in a liter of purified water, and drink the solution in the morning and on an empty stomach. During the first week of losing weight, this drink should be consumed every day, the second week – every other day.
Already on the 4th day, the intestines begin to intensively cleanse themselves, that is, active stools are observed. Liquid rice or oatmeal porridge, which should be eaten 15-20 minutes after drinking salt water, will help prevent stomach irritation from the saline solution.
The skin on the sides and abdomen can also be cleansed with salt. To do this, you need to mix sea salt and olive oil in a 1:1 ratio, and massage the problem areas with the resulting paste.
Cosmetic and psychological methods
One of the ways to combat a flabby and sagging tummy can be considered a professional massage, which is done using tightening and firming agents. Various wraps, tummy masks, peelings and scrubs also play a role.
If all this fails desired effect, you should more carefully reconsider your lifestyle. It is possible that your work is associated with constant stress and neuroses, which contribute to the acquisition of excess weight.
Emotional stress causes the body to more intensively produce cortisol, a substance that promotes the deposition of fat on the body. internal organs and in the tummy area. Learn to look for positive aspects in any situation, try to remain equanimous and calm.
One of the questions I am often asked is: how to remove belly and sides?
Almost everyone probably knows how to do this theoretically. It seems to me that even I. Sometimes I succeed. Sometimes. And not for long... But problems often arise.
Let's list everything that is needed for this - first the most important, then the less important and effective.
1. Wish. There must be a strong motivation to change yourself and a willingness to put in the effort every day. By the way, I myself became an actor after 27 years. To some extent, the reason was the search for this very motivation.
2. Understanding that the following things are needed observe and do constantly. It is known that belly fat is a reserve for a rainy day. The body makes reserves especially zealously when nutrition is unstable, either not, or suddenly there is a lot of physical activity.
When the nutrition is stable and the movements are constant, then why make reserves? The body stops exhausting itself with excess weight.
3. Understanding that priority- proper nutrition in small portions 5-6 times a day, and not mind-blowing exercise after a heavy meal.
A typical and familiar situation to everyone is when we drink water and juices in the morning, refuse a healthy breakfast, lunch and dinner, and a little later we gorge ourselves on whatever we have at a party.
And the worst thing is that, as a rule, such gatherings are almost never complete without a glass or two. But alcohol is very high in calories, is absorbed faster than other substances, and it is this that will be used as energy. That is, everything eaten during the feast will be stored around the waist as a reserve.
4.Now the easiest thing and very effective. It is necessary to develop the habit of keeping your stomach retracted and taut. Always think about him first. By the way, this is instilled in gymnasts in childhood. This kind of control will soon become a habit, and your abdominal muscles will strengthen.
5. Running, skiing, long walking, boxing and martial arts with sparring - the best way to lose “stubborn” fat on the belt. Constantly change exercises or add new ones. It is better, of course, to add, correspondingly increasing the time spent on pumping up the press as a whole.
The most effective I consider a variety of exercises in pairs (who will win each other) or in a group (an hour-long class where it would be a shame to shirk - first of all in front of yourself). From individual ones - with a fitball, when the feet are on it and the hands are on the floor in support (bending in half with the pelvis lifting up). Next I would put hanging leg raises on the bar.
All other exercises are approximately the same in effectiveness. I repeat: the main thing is not to get used to one thing.
6. The most risky— “the artist’s method.” When you realize that you have gained excess waist size, then go on a half-starved existence with the addition of vegetables (celery, carrots, apples and broccoli) for up to 4-5 days.
At the end, measure your waist and from that day on, keep the numbers you got - with a healthy diet and physical activity. But remember very well that if you start eating as before, the body will quickly replenish its reserves and gain even more in case of a repetition of such hunger horror.
Only if your new lifestyle lasts long enough will your new size truly become yours. And for this you need to have effective motivation. An artist by his profession is obliged to hold on until the end of filming or touring. A circus performer will last a whole season or tour. It’s hard to say how long you can stand it.
So main method- This is not an everyday manifestation of willpower, but acquiring new, healthy habits, eating moderately and moving as much as possible.
If you're tired of your lifeline, or excess fat around your waist, it's time to check out some very effective tips.
Choose high-waisted clothing
When choosing pants or skirts, pay attention to those that have a high waist. They will allow you to hide excess fat in the abdominal area. You can choose any clothing that ends above the waist, but make sure that it does not end right at the waist, because otherwise it will dig in and, on the contrary, highlight excess fat.
Talk to the doctor
If you eat relatively healthy foods and exercise regularly, the scale shouldn't show too high a number. If you notice that your clothes are becoming too tight around your waist or you are starting to gain weight without changing your lifestyle, you should consult a doctor to rule out hormonal imbalances, other health problems, and discuss medical options for getting rid of fat. .
Try the treatments
You may have already tried diets that didn't work for you, and neither did exercise because you can't train a specific area of your body. You can consult a dermatologist who can provide you with various options that can help you get rid of fat around your waist.
Find the right outfit
When you're not feeling your best, you may want to hide behind loose, bag-shaped clothes, but this won't solve the problem and will only make it worse. If you wear clothes that are smaller, they will hug every bump of fat. If you wear clothes larger size, the fabric will hang on your problem areas, emphasizing them.
Trust the tailor
Mass-produced clothes may not suit every person, so you should seek advice from someone to help you find a reliable tailor in your area. You don't need to bring him every item in your wardrobe, but you should approach him with key items of clothing and ask for help with future purchases.
Use shapewear
Sarah Blakely, the creator of the iconic Spanx shapewear, has become the world's first female billionaire, which means a lot of women are hiding excess fat. Today it's enough large number brands offer similar products (for a wide variety of problem areas), and even men are starting to use such underwear.
Set a reminder to get up
Simply moving during your workday will provide you with more slim figure, you don't even have to do any traditional physical exercise, so set a reminder on your phone or work computer to simply get up once an hour. You might start by simply standing up and sitting back down, but this will quickly turn into extra stretching or a walk to the cooler to pour yourself some water.
Drink more water
Sometimes the best dietary decisions are based not on exclusion, but on addition, since prohibiting certain foods makes them even more desirable. For example, you could simply start drinking more. A 2016 study found that men and women who drank more water also began to eat less sugar and fat.
Eat more
Diets are notoriously short-lived, so you'll want to cut back on the strictures of most of them and, as with water, add rather than limit. Add foods that contain fat-burning nutrients, such as calcium or fiber, to reduce your body fat percentage without working out at all.
