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10 Effective Tips to Lose Belly Fat

Published: 22.08.2021
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A healthy lifestyle is becoming more and more popular every day. Both young and older people like to be in good physical shape. It is vital for the latter. It's a pity that people catch on quite late: when their body has not only acquired apparent signs of deviations from health norms but also has had time to get used to them, to become accustomed to them. This is why many people do not dare to seek help from specialists after discovering such problematic areas.

They say, "It's nothing, it's just trifles, we can cope with them ourselves, why distract people from the business for the sake of any nonsense ...

So, intending to remove the abdomen and make it more elastic, most people prefer to lose weight at home. This goal is usually set for a short time, which contradicts the principles of healthy weight loss.

Below we will look at the causes and the most frequent scenarios for getting rid of belly fat. And you can read the opinion of an expert at the end of the article.

People mistakenly believe that it is possible to remove the abdomen and lose weight only through physical activity. This is far from being true. It is possible to tighten the core only with a complex approach, which includes:

  • balanced nutrition;
  • drinking enough drinking water;
  • active physical activity;
  • working with a weight loss specialist to change your eating habits.

You can't lose weight and lose your belly quickly. It is long work, which will require a lot of strength and patience.

Causes of belly and flank fat

Problem areas often appear pretty unexpectedly. Some people say that the fat below the abdomen hangs after the second childbirth, someone observes unwanted changes at 37, someone - at the age of 35. Excess weight does appear under the influence of many factors, and they are all strictly individual. Even an experienced specialist can not always immediately determine why fat began to accumulate in the abdominal area. And the answer to this question affects further treatment.

The reasons can be very different:

  1. Stress. Because of stressful situations, many processes in the body malfunction. Moreover, feeling unwell often induces uncontrolled eating of everything insight to alleviate emotional discomfort somehow. Such food addiction needs to be dealt with because it can be the main reason for the appearance of extra pounds.
  2. Various kinds of diseases. Diabetes mellitus or disorders of the cardiovascular system can also cause fat deposits. It is not always possible to eliminate the problem. If the condition has a chronic character, you should take the necessary medicines as directed by doctors and follow the rules of diet, and, if possible, do physical exercises.
  3. Hormonal failure. This problem is widespread among women. It is observed after pregnancy or taking oral contraceptives can be caused by thyroid diseases. To remove the abdomen in these cases, it is necessary to take properly selected hormonal medications, adhere to an active lifestyle, and follow proper nutrition principles. But various low-calorie diets, on the contrary, can aggravate the course of the disease.
  4. They are slowing down the metabolism. This problem most often occurs in men and women after the age of 30. During this period, metabolic processes slow down. Nevertheless, it is always possible to remove a sagging belly even in a relatively short time and without harming the body - if you approach the issue competently.

How to lose belly - 5 practical ways

If the belly hangs and the skin lacks elasticity, it doesn't look pleasant. But unattractive appearance is not the main factor indicating that the problem must be solved. Ignoring the problem can cause internal organ disorders. Is it possible to remove the abdomen easily and quickly?

Without harm to health and for a long time - of course not! But the following recommendations will help to get closer to the cherished goal:

  • drink at least two liters of water daily. The norm is calculated approximately, from the proportion of 30 milliliters for each kilogram of weight;
  • reduce the volume of portions, try to stick to the "rule of the plate": half of the meal should be devoted to vegetables, the remainder evenly on complex carbohydrates and protein, porridges and lean meats;
  • to engage in those sports that bring maximum satisfaction and do not cause negative emotions and physical discomfort. But it would help if you were careful: being overweight can cause injuries during training because the load on the joints and lower back is significantly increased. Obese people should only exercise according to a program designed by weight loss specialists;
  • give up unhealthy eating habits: adding a lot of salt, cooking with a lot of vegetable oil and fat, regularly using semi-finished products;
  • to give up all kinds of sugary carbonated drinks and alcohol.

Consider a few other ways to reduce tummy volume.

Method 1: Massage and wraps

Beauty therapists are now ready to offer various methods of massage and wraps. When deciding on such a procedure, it is necessary to consult with an experienced specialist who will give the right advice because some types of measures have contraindications.

Massage will appeal to those who want to improve the skin's condition and appearance, but it will not help lose the belly without exercise.

There are the following types of massage:

  • plucking. It helps tighten muscles, tones them, and removes stretch marks;
  • honey. It eliminates toxins, makes the skin smooth, and improves its elasticity;
  • manual. Performed without additional devices, only massage oil is enough.

Wrapping with clingfilm also helps to improve the condition of the skin, to remove excess fluid. This is evidenced by the numerous reviews of girls on forums. But it is not possible to remove the abdomen with the help of clingfilm for a short time. All the more - to keep the result of this explanation for a long time.

The so-called isothermal wrapping is especially popular: the cold one helps eliminate edema and skin irritations, the hot one removes harmful substances from the body. If you want more tangible results, you need to contact a specialist in the center of weight loss, who will figure out the causes of fat on the belly and offer a comprehensive approach to get rid of it.

Method 2. Exercise

Thinking about removing the abdomen after 30, 40, or 50 years a woman or very young girl, many people realize that without exercise can not do. But how to properly organize the training process? Of course, it is best to consult a specialist. Not all activities are allowed to women after childbirth, or cesarean section, especially people with a bad lower back. Osteochondrosis needs to be careful. Let's look at the most straightforward and most accessible set of exercises:

  • "scissors." The lower abs are perfectly formed when a person lies on the floor, stretching his arms along his torso. Next, the legs should be raised, and the legs should be spread and brought together 30 times. It is recommended to perform three approaches;
  • "climber." The pictures on the Internet will help you to take the correct starting position of the body. You have to take a prone place, lift one leg off the floor and push the knee up to the sternum. Repeat the same with the other leg. It is necessary to make three such approaches of 20 reps each;
  • "twisting." The lower back should not come off the floor. Put your hands behind your head and bend your legs. As you exhale, pull the gluteal muscles and forearms away from the bottom to lift the upper back. Three sets of 30 repetitions will help strengthen the problem area's muscles even after giving birth to a nursing mother. This exercise will help to remove fat not only from the abdomen but also from the chest.

Physical exercises prove to be effective in the fight against extra pounds. However, to be fully confident that they will not lead to negative consequences, it is worth seeing professionals at weight loss centers combine them with the principles of proper nutrition.

Method 3: Diet

  • Removing the apron on the abdomen at home helps diet. What does this mean? Not starvation and refusal of all foods, except lean cottage cheese and vegetables. The bottom of the abdomen and flanks will go away if you stick to the rules of healthy eating. Their meaning is that unhealthy eating habits are a thing of the past, and a rational divided diet replaced them. This menu can consist not only of valuable products, but also of undesirable, and even from the "harmful. Yes, yes, psychotherapists know how to teach people to live and eat so as not to deny themselves anything - and, nevertheless, to get a flat stomach. But to begin with, of course, all patients have to limit their daily food choices for a while.
  • However, back to our bellies. As an example: a diet based on the following principles will bring good results:
  • Exclusion of fatty foods, sodas, tobacco, and alcoholic beverages. Everyone knows about the harmful effect of these products. However, not everyone realizes that they can be the cause of being overweight. If you do not exclude them from your diet, your stomach will be gone for a long time. It will be simply impossible to get rid of extra centimeters even for two months, especially for women after 40 years. But everyone wants to see results in a week;
  • Portions should be 300-350 grams, every 3-3.5 hours (5-6 times a day).
  • The most important thing is not to starve yourself! A significant calorie deficit can undermine your health, and it should by no means be a sacrifice for the sake of a beautiful figure!

Method 4: Fat Burning Foods

These are types of food rich in nutrients, vitamins, and minerals essential to the human body. These include:

  • fermented dairy products. They increase the level of calcitriol, which participates in metabolic processes by speeding them up;
  • ginger. It is necessary to improve metabolism. The stomach is supplied with blood, which promotes better digestion;
  • cabbage, cinnamon, cucumbers, and water cleanse the body of harmful toxins and waste products;
  • Hercules and legumes take away the feeling of hunger for a long time.

Without the proper diet, you can't achieve the figure of your dreams. All short-term diets have a temporary effect. The following rules do not impose severe restrictions but will help to fine-tune your diet:

  • breakfasts should be the most nourishing. You can eat dairy and protein products (eggs, cheese, lean meats, cottage cheese), vegetables, and fruits without fear in the morning. It is best to drink green tea with the addition of ginger or cinnamon. It is rich in antioxidants, which help slow down cell aging and strengthen the immune system;
  • at lunchtime, vegetable soup is ideal. You can also include meat or fish dishes, light salads without mayonnaise (it is recommended to replace it with vegetable oil, Greek yogurt, or lemon juice);
  • you can snack on berry smoothies, freshies, fruit, salad, or make cottage cheese casserole or cheesecakes;
  • the food you eat during dinner should not be too heavy on your stomach. The ideal solution would be a vegetable stew, cottage cheese casserole, steamed fish, or chicken breast.

It is essential to have a feeling of fullness after each meal, but not of heaviness. Overeating should be avoided because it can cause discomfort in the stomach, slow down the metabolism, and reduce the effectiveness of the fight against extra pounds.

Method 5: Cleansing the body

Research on this issue varies, as do the opinions of experts. Most are convinced that you can't cleanse your body or liver, but you can help it cope with the stress of fatty or fried foods.

There are several options:

  1. Diet. How do you get rid of unwanted pounds, at least for a while? Be patient, go to the examination, get a recommendation to resort to some proven, slow, safe method.
  2. An enema. Radical, unsafe method, which is often used by fanatics of body cleansing. There are no detailed scientific studies that say that this method is beneficial.
  3. Hunger. This method is not safe even for healthy people. It consists of arranging unloading days once a week, using only water. But, there is no scientific evidence of the method's usefulness to date.

Starvation, enemas, low-calorie diets, exhausting workouts - all these are short-lived and unsafe ways.

Essential tips for a flat stomach

The following tips can help reduce waist circumference and tighten sagging abdominal skin after weight loss.

1. Limit your gluten intake

Gluten is one of the heaviest foods. It is poorly absorbed by the body, causing heaviness, discomfort. Some people may have individual intolerance to this component, accompanied by bloating and diarrhea.

Heavy products are detrimental not only to health but also to figure.

Gluten slows down the process of losing weight, making it very difficult to eliminate the stomach. Gluten is contained in the following foods:

  • wheat (bread, pasta, baked goods)
  • rye, oats, barley
  • breakfast cereals (except real cornflakes)
  • sausages
  • canned goods
  • sweets
  • thick sauces
  • yogurts
  • beer
  • ice cream

2. Give up the "lose weight in a week" goal

Many people, for example, women in the postpartum period, dream of quick ways to lose weight in a week. But you have to understand that you can't get rid of fat deposits accumulated over the years in a few days. Neither miracle pills, nor the most effective workouts, nor a diet will help.

This goal should be abandoned in the first place. Fast weight loss is indeed possible. The question remains - but will it do any good? Soon the weight can return, and health will be undermined. Is it worth it?

3. Learn to understand the LCBU

Caloric intake is the correct calculation of calories, consumed proteins, fats, carbohydrates. A caloric deficit is essential for weight loss. But at the same time, the body should get enough nutrients, vitamins, and minerals. These components are the building material for cells and muscles. The rejection of them can lead to irreparable health consequences.

It is essential to refuse fast carbohydrates and replace them with slow ones: baked goods, confectionery products, cereals, and dried fruits. Fast ones saturate the body almost immediately, but soon as their effect is reduced, there is a strong feeling of hunger. Slow carbohydrates give a longer result, providing a prolonged feeling of satiety. A day should be consumed:

  • 50% carbohydrates;
  • up to 35% proteins;
  • up to 30% of fats.

Stick to this norm, and you will see results.

4. Gently move on to training

Training should be systematic. It is essential to understand that overtraining can harm your health. It can lead to ill health and muscle pain. Irregular but over-intensive exercise only moves you away from your goal.

5. Exercise at least three times a week

Three sports exercises a week are pretty enough to make the belly go away quickly. It is desirable that the first training session was, for example, on Monday, the second on Thursday, and the third on Saturday. Such a schedule will allow the body to recover.

For proper, stable weight loss, it is not enough to diet or exercise alone. It is vital to have a comprehensive approach, a well-crafted method based on changing eating habits, light exercise, and work with a psychologist. This approach will allow you to get a good figure while maintaining your health.

Opinion of an expert

About attempts to burn belly fat with isolated exercises back in 2011 published a scientific study "Vispute et al." in which subjects for six weeks consumed the same amount of calories, but were divided into two subgroups: the first (control) did not train at all, and the second - 5 days a week trained, in each session performing seven exercises on the abdominal muscles on two approaches to 10 reps.

Results: The scientists found no significant differences between the two groups of subjects regarding total body weight, total body fat percentage, belly fat percentage, waist circumference, the thickness of skin folds on the abdomen, and iliac crest area.

Conclusion: 6 weeks of abdominal muscle exercise is insufficient to reduce subcutaneous fat in the abdominal area or improve other body composition indicators.

In complete agreement with earlier experiments, these studies do not support localized effects of strength training on fat mass in the area being trained.

This means that we are back to the psychotherapeutic formation of rational eating habits. Well, there is no miracle pill for excess weight in the world, no miracle exercises for local storage of fat... we are sorry, but - no.

If you want a structured, detailed weight loss guide, study this program: The 21 Day Flat Belly Fix Review.

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Author:
Jerry M. Vaughan
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