It is difficult to find a person who is proud of a flabby stomach or sides hanging over a belt. If you encounter such problems, I recommend to get acquainted with the material, how to get rid of fat on the abdomen and sides at home.
Step # 1 - Proper Nutrition
Initially, understand that removing fat from the abdomen quickly is very difficult, because working on a body of this magnitude requires time and effort. If you reserve patience and show restraint, you will achieve a result.
If you rationalize and correct the nutrition, take the first step towards the goal. Choose only healthy food.
- Breakfast. Every morning on an empty stomach drink a glass of water, have breakfast with oatmeal on the water. Add pieces of fruit to this nutritious dish.
- Dinner. Vegetable salads, seasoned with vegetable oil, baked potatoes, boiled chicken breast, low-fat soups. Fatty meat dishes and fast food eliminate from the diet.
- Dinner. Have dinner no later than seven in the evening. The menu should consist of protein foods. Such products are difficult to digest, but they will satisfy hunger for a long time. Among them are boiled eggs, fish, boiled meat, cereals. Supplement to protein food for dinner will be a salad of cucumbers, cabbage and lemon juice. Drink water or tea in unlimited quantities, but without sugar.
You have learned the first step, how to bring a goal closer with the help of food. Healthy food is not enough to achieve results. Without physical exertion, the path to the goal will take whole months.
Be sure to give up bad habits, as alcohol and cigarettes violate the metabolism. Of all alcohol-containing beverages, beer is the most harmful to the stomach. Together with the drink in the body get female hormones that promote obesity.
Reliable help in the fight against fat deposits will be kefir, rice or buckwheat diet. With the help of rice you will remove toxins and slags from the body, and buckwheat will solve the problem of hunger. You can follow a strict diet, but without exercise, getting a flat stomach is problematic. Lack of loads will make the process long and painful.
Step 2 - Exercises against belly fat
Exercises, which I will share, perform daily in the morning hours. They will help strengthen the press, tighten the stomach and get rid of fat on the sides at home. Start with a small number of repetitions, gradually increasing the number.
- A hoop will help to find a thin waist and lose the hanging belly. The secret of the hoop is that during classes, blood circulation is accelerated and the lymphatic system is stimulated, which burns fat.
- Engage with a hoop every day for ten minutes. Gradually increase the duration of your workout. By means of a hoop you will get rid of fat and sides and make your skin supple.
- Evening jogging will help to forget about a flabby stomach and hanging sides. If there is no school stadium or park nearby, replace the exercise with a jump rope.
At first glance it seems that the exercises have no relation to the goal. This is not true. People who think that the press should be tortured to achieve the goal are mistaken. Pumping the muscles of this part of the body is recommended, but for the result an integrated approach is needed.
Daily drink a liter of ginger tea, accelerating fat burning. In a liter jar vsypte two tablespoons of grated ginger, add the juice of half a lemon, pour boiling water and wait. The result is a concentrate. Dilute tea before drinking.
Do not disregard body scrubs. Their effects on the skin are fantastic. It becomes elastic, which prevents the appearance of stretch marks. These tools help to fight with subcutaneous fat deposits.
Video effective tips
I think you have realized that the main role is played by the approach. Moving to the goal with a smile on your face, get the result without exposing the body to stress. Looking at the problem from the right angle, you will understand that it is not terrible, and to solve it does not require supernatural techniques and titanic efforts.
On the planet there are many women and men who do not like a flabby stomach and sagging sides. To find a slim figure is real, but the time-consuming path to the cherished goal scares away the existing schemes. Lose weight and remove fat in this area is problematic. But if you are dreaming of a flat stomach, gather your willpower into a fist and enjoy yourself.
A set of exercises at home
The following exercises, which I will share, perform every other day. For each option, do three sets, alternating with a minute rest. Keep an interval between workouts and meals. Do not eat an hour before class, and then wait two hours with a meal.
Before training, be sure to warm up. A five-minute run, work with a hoop or jumping rope will do.
- Dumbbell Slopes. Stand up straight, stretch your arms along your body and put your legs together. In each hand should be a dumbbell. Bend your left hand in the elbow and back behind, lean to the right and return to the original position. Exercise repeat in the opposite direction. One approach is twenty repetitions.
- Dumbbell turns. The second exercise requires the same stance as in the first case, with the exception of legs that are shoulder-width apart. Turn the torso all the way to the side. The number of repetitions in one approach is twenty.
- Lunge forward with dumbbells. After taking a standing position with your legs shoulder-width apart, do lunges with your legs forward with squats. Hold dumbbells in your hands. After lunge with one foot, take the starting position and do everything with the other limb. Fifteen times for each leg in one approach is enough. Exercise will also help to pump up the legs.
- Wiggle down. Take a lying position on your side and lean on your elbow. The fourth exercise involves sweeping the leg with additional weight. At the time of the reverse movement of the leg hold over the floor for a couple of seconds, and then from this point, make another move. The number of repetitions for the approach is fifteen.
- Wipe your feet from your knees. For the fifth exercise, kneel and rest in the palm of your hand. Alternately, swing legs with your head back. Perform ten repetitions on one leg, then ten on the second.
- Hoop lessons. Will help in the formation of the sides and the abdomen and the hoop. Twist every day for 45 minutes. Some models of hoops are equipped with massage balls. If you have such a product, reduce the duration of the workout by half. While working with a hoop, listen to music or watch your favorite show.
- Fitball exercise. Performing exercise on fitball, train your obliques and muscles of the buttocks. Sit on the ball, straighten your back, lower and move your shoulders back. Roll the ball with the fifth point on the floor, without moving the body.
Exercises are simple, but with the right approach provide the result. In the process of losing weight, stretch marks may appear. To prevent their appearance will help oil. Mix half a small spoonful of sunflower oil with five drops of vitamin E, and apply the resulting mixture with massage elements on your stomach and wait until it is absorbed.
In conclusion, I will add that fat deposits in the abdominal area is a cosmetic problem. Scientists have shown that fat located in this part of the body is extremely dangerous. Guided by the volume of the waist, they learned to determine how many years the person has measured the fate, and what diseases he will encounter on the path of life.
What is dangerous fat on the abdomen and sides?
Fat at the waist is significantly different from the fellow on the hips. On the legs, the fat is located between the skin and muscle mass, and its effect on the performance of internal organs is minimal.
Fat deposits on the abdomen envelop and squeeze the organs, which is bad for the functionality. Fat releases chemicals that inhibit metabolism. Some doctors consider deposits on the waist to be an additional endocrine gland.
Fat in the abdominal cavity communicates with blood vessels, including the portal vein. On her blood from the intestine moves in the direction of the liver. If a person is nervous, he enriches the blood with fatty acids, which instantly end up in the liver. Having reached the body, acids inhibit the oxidation of carbohydrates, as a result, the liver loses the ability to process glucose. As a result, the blood sugar level increases. Therefore, fat on the abdomen - the way to diabetes.
Fat contributes to the emergence of diseases, including stroke, diabetes, hepatosis, heart attack and atherosclerosis. Each of these diseases is very dangerous. Recently, scientists conducted a study, the results of which confirmed that fat on the sides and abdomen even contributes to the appearance of asthma and allergic disorders. Its effect on the body provides an incorrect response of the immune system.
Waist circumference is not only a measure of harmony. There are standards for waist size, the excess of which is dangerous. For women, the figure is 80 cm, and for men it is 14 cm higher. According to statistics, people whose waistline exceeds the figures live a decade less.
From the material you learned how to deal with fat deposits, and how to protect yourself from unpleasant injuries. Now known danger of body fat and the level of influence on the internal organs and life expectancy.
I hope that today's Knowledge Day will bear fruit, and you will return the body to its normal state. I wish you beauty, slim figure and unshakable health!