The abdomen is one of the most problematic areas in the human body: it is here that extra pounds are instantly deposited. This interferes with normal existence, and it does not look very beautiful aesthetically. Therefore, many are interested in the question of how to remove fat from the abdomen. Detailed recommendations can be found in the article.
How to clean your stomach: diet for weight loss to remove fat
Most often, fat on the stomach accumulates due to a sedentary lifestyle and malnutrition. Therefore, to get rid of the problem, it is necessary to focus on these two factors.
If you have already wondered how to remove the stomach, then you probably know about new-fangled diets that help burn fat in the abdominal region in a week or two. However, we hasten to upset you: they do not work. The thing is that losing weight in any one part is impossible since the body evenly gets rid of everything superfluous in the body. Therefore, a diet for the abdomen is nothing more than a ploy.
To get started, review your diet and change your diet. A step-by-step instruction looks like this:
Forget about harmful products.
To get rid of fat (remove fat) in the abdomen and waist, forget about fried and fatty foods, foods with a high carbohydrate index. Reduce to a minimum (or better exclude it altogether) alcohol, sugary carbonated drinks, juices in bags. Now your best friends are water and healthy foods.
Do not go on diets.
Experts convincingly ask you not to get involved in any diets: you should not torment the body with tasteless buckwheat and dry boiled breast. The main thing is proper nutrition. It is healthy and varied, and also tasty! Drink more water.
Lack of fluid is one of the main reasons for the slowdown of metabolism and weight gain. Therefore, try to drink more water.
You don’t need to pour 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, apple, mint.
Stick to the list of allowed and forbidden products.
Proper nutrition for a flat stomach consists of:
- Low-fat meat and fish.
- Any vegetables.
- Fruits and berries (avoid bananas and grapes in the afternoon).
- Hard pasta (2-3 times a week).
- Nuts (no more than 30 g per day).
- Dark chocolate (2 slices per day).
- Low fat dairy products.
- Bread rolls and whole grain bread.
- Green tea and sugar free coffee.
It is forbidden to use canned food, ketchup and mayonnaise, sausage, cakes, and other harmful substances.
To remove fat, you need not starve, but rather, eat more often, but in small portions. The weight of food on a plate at one time should not exceed 200 g.
Forget about three meals a day: now you eat 5 times a day.
Do not scold yourself for failures.
Unfortunately, a person is very dependent on food, otherwise all people would eat only lettuce leaves. Therefore, if you break, do not reproach yourself, otherwise you will quickly lose motivation.
Work out eaten by sport and continue. By the way, let’s open a little secret: there will be nothing from one chocolate candy per week. But only from one!
How to live without pizza, fast food, fried potatoes? Very simple: decide in advance for yourself what is more important for you – a beautiful belly or food.
Write a menu.
To make it easier to stick to a good diet, sketch out an approximate menu for a week, and buy food in advance. Controlling yourself is less likely to break loose and eat something unnecessary.
The menu for the day may look like this:
- breakfast: oatmeal on the water with a banana;
- snack: whole grain bread sandwich with avocado and boiled egg;
- lunch: chicken soup with vegetables;
- snack: cottage cheese;
- dinner: baked fish and salad.
We assure you: if you stick to such a diet, notice the result in a week! And to make it more interesting, weigh yourself 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 so that the fat goes even more intensively, connect a sport to it.
How to clean your stomach: exercises at home
How to lose belly fat fast? Of course, with the help of physical activity.
However, there are also several nuances here.
Many people who want to lose weight in the abdomen begin to pump hard. Of course, this load strengthens the abdominal region and tightens the muscles. However, the fat does not give up and does not leave just like that, so those who lose weight notice that the stomach, although it has become more toned, has not decreased in size.
Why does it happen? The fact is that pumping the press will not help get rid of extra pounds. You can even pump cubes at home, but they will not go outside, but will still be hidden under a shell of fat.
The even alternation of aerobic and power load will help burn excess in the abdomen. In other words, be sure to include cardio exercises in the training: running, jumping rope, cycling – all that requires a lot of physical activity.
If you don’t 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 per day.
They dealt with cardio, but what about the power load? We recommend trying abdominal exercises that are easy to perform at home:
Vacuum is a very useful exercise in which all the abs muscles are involved. The best time to practice is on an empty stomach in the morning. You don’t even have to get out of bed!
- Lying on your back, deeply breathe air into all your lungs while simultaneously inflating your stomach as much as possible. Hold in this position for 10 seconds.
- Exhale sharply through the mouth, dragging the abdomen tightly: you get the impression that it is stuck to the spine. Hold the position for 10 seconds.
- Repeat the exercise 4 more times, with each of them increasing the delay time in position by 10 seconds.
This exercise is not recommended on a full stomach and for 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 g of apple.
- Stand evenly, feet shoulder-width apart, arms extended upwards.
- Sit down quickly, resting on your hands.
- Take your legs back while jumping.
- Lie completely on the floor, arms extended to the side.
- Return to starting position and jump high.
Perform this exercise at a fast pace. To start, repeat 5 times, increasing the load by 1 time every day.
Twisting for the press.
It’s time to do some work on the press. To do this, follow the 5 standard exercises:
- Lifting the torso. Lie on the floor, press against it with your whole body. Put your hands behind your head. Lift the body, tearing off only the head and shoulders. The press is always tense.
- Leg lift. Take the starting position as in the previous exercise. This time, raise straight legs up and down, but do not lower the floor to the end.
- Elbow knee. Lie on the floor and alternately pull the knee to the elbow of the opposite arms and legs.
- Bottom twisting. Lie on the floor, put your hands at random and lift your feet off the floor. Using your abdominal muscles, turn your buttocks and legs one way or the other.
- Side twisting. Sit on the floor, bend your legs at an angle of 90 degrees and keep on weight. Clasp your hands into the castle and alternately move it to one side or the other, getting behind your back as much as possible.
Repeat each exercise at least 10 times, increasing the load over time.
The bar is another favorite exercise of sports trainers around the world. It makes the muscles of the whole bodywork and tightens the stomach. Follow the bar at the end of the press set.
We will tell you how to do the exercise:
- Lie flat on the floor, and then rise on outstretched arms.
- Rest your toes on the floor and pull the body to the string.
- Hold in this position for 30 seconds, and then fall on your elbows.
- Wait another 30 seconds, and then turn on your right side, focusing on your right hand. Pull the left one up.
- Repeat with the left side.
Thanks to the bar, you will get not only a toned up beautiful belly, but also the whole body.
Performing such exercises for the abdomen does not take much time. Just do not forget about the warm-up and stretching.
To enhance the effect, regularly massage: rub the abdominal area with a hard washcloth or knead with your fingers. Also try coffee or honey wrap.
Proper nutrition and sports are the best ways to get rid of belly fat. The main thing is a serious attitude and a desire to change.
Author: Fun club admin
Reviewer: Candidate of Medical Sciences, Professor Ivan Georgievich Maksakov
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