The beach season is just around the corner: a long-awaited vacation at sea, a lot of warmth, light and positive emotions, new acquaintances and, possibly, new love. What can prevent this idyll? The protruding belly and the “wings” hanging on the sides. How to quickly lose weight in your stomach in just a few days and is it real? Let's get it together.
Be aware that miracles do not happen. A good fairy does not fly in, does not wave her magic wand, reducing your waist by two times. A good doctor will not give out a pill, after which everything will become as it should. You need to tune in to the fact that everything depends on you. Are you wondering how to lose weight in your stomach? Act!
Ways to lose weight
The article presents three different ways to quickly lose weight in the stomach. You can lose weight due to proper nutrition, sports and the achievements of modern technology. In order to quickly lose weight in the stomach, as stated in the title of this article, it will be necessary to combine, if not all three, then these two methods for sure. It will not be possible to quickly achieve a result, resorting to only one method. How to lose weight in your stomach in five days? It is necessary to skillfully combine all the proposed options. How to lose weight in your stomach in 5 days? More on this later in the article.
The psychological component of losing weight
Losing weight does not mean mindlessly starving yourself and continuously exhausting yourself with heavy physical exercises. You need to act differently. This process is more dependent on the mental state of a person than on the physical. It is nerves, stresses, the “herd” instinct, and other harmful phenomena that often lead to a midnight meeting with Mr. Fridge, which ends, as always, with a moment of pleasure and subsequent guilt.
To see the real result and achieve effective weight loss of the abdomen, you need to try in every possible way to avoid stress, quarrels and conflicts, if you tend to "seize" a bad mood. Be aware that if you break through some stupidity once, you will destroy the entire process of working on yourself.
"Herd" instinct
If your colleagues at work decided to order some yummy and at the end of the working day arrange a small (or big) feast of their stomach, try to sneak out under a plausible pretext. It is not necessary to separate from the collective, but the “herd” instinct is even worse.
Learn to eat as needed
Before you start eating, ask yourself if you are hungry. It is important to answer this question as honestly as possible. It makes no sense to deceive yourself - it always leads to a bad result. If you are really hungry, then eat not "to the limit", but quite a bit. It is important to end the meal with a feeling of slight hunger. It sounds ephemeral enough, but try to catch this feeling. Your body will be very grateful to you.
It will take some time and you will feel quite full. This is because food does not immediately enter the stomach completely, but descends there in stages through the esophagus.
Eat often but not enough
It is important not to eat large meals. Allow the stomach to digest and digest all food. Otherwise, food will accumulate in the digestive tract, creating a very unpleasant sensation. Periodically, the stomach will be seething, which, you see, is also not very pleasant. Due to overload of the digestive system, the process of decay of food will begin, which is usually accompanied by abundant gas evolution. It is not only unpleasant, but also harmful to the digestive system. The risk of all kinds of diseases of the gastrointestinal tract increases, and treatment is now expensive. You should not create such problems for yourself. They can be avoided only by eating properly.
Do not succumb to “mental” hunger
For various reasons, people sometimes experience a false sense of hunger. At such moments, it is not the stomach that wants to get food, but the eyes (seeing an appetizing picture), nose (catching a delicious aroma), ears (listening to colorful descriptions of various dishes). Such hunger is especially acute in shopping centers, where finished products are advertised everywhere, and in supermarkets. Do not believe this is a marketing ploy. Buy only what you really need, and not what your sensory organs want. This implies significant savings in the family budget, and an ideal figure.
Energy management
Calculate the approximate energy consumption of your body per day in order to correctly compensate for energy losses.
Men spend more energy per day than the fair sex. In addition, young people spend more calories than the elderly.
A middle-aged adult man who leads a normal sedentary lifestyle requires from 2000 to 2500 calories per day. The body of a male athlete requires from 2500 to 3500 calories per day. For women - from 1500 to 2000 and from 2000 to 2500, respectively.
The calorie content of food consumed can be found on the packaging. Use a kitchen scale to determine the exact amount of grams consumed, in order to correctly calculate the number of calories. Only at first glance does it look complicated and useless. Very soon you will get used to this approach and will know the calorie content of most products by heart.
By varying the number of calories consumed per day, it is possible to get three outcomes.
If you eat more than you spend calories, then weight gain is inevitable. The only question is how quickly this will happen. An unacceptable option, unless there is an urgent need for weight gain, which is extremely rare.
If you consume as much as you need, then you will steadily maintain your weight. This option is good when you need to consolidate the achieved result and again not gain weight.
The third scenario is of most interest. You consume less energy than you spend. The point is that the body, experiencing a deficiency, will turn to fat reserves, evenly distributed throughout our body. Fat reserves, in turn, will be gradually consumed, so you can quickly lose weight in the stomach.
How long does it take to create an artificial deficiency in your body? It all depends on what result you expect. If there is an opportunity to lose weight systematically, then it is better to use it. Rapid weight loss is fraught with a quick return.
Calorie Calculators
For those who are too lazy to sit with a calculator and calculate the energy value of their food, you can download a special application that allows you to do this automatically. All that is required of you is to enter the initial indicators in a special table and click on the "Calculate" button.
What you can eat and what you can’t
The menu for losing weight is very simple. Try to eat more protein (meat, fish, eggs), fiber (vegetables, fruits, greens). Refuse for a while from two tablespoons of sugar in tea or coffee in favor of one. Sweet and starchy foods should be avoided in every way. This is exactly what you can’t eat to lose weight belly. These two components are the main enemies of a beautiful figure.
When to eat
It is better when there is a feeling of hunger. If you are not hungry, then do not clog yourself with food.
It is extremely undesirable to eat before bedtime. During sleep, the body should rest, and not digest absorbed food. After 20:00 it is better to refrain from eating. If you feel hungry, you can drink a glass of water. This will make it possible to sleep peacefully.
But in the morning you will get up with a good appetite and you can have a full breakfast.
Eat 4-5 times a day, but little by little
How to lose weight in the stomach for a month? A prerequisite for proper nutrition is a good breakfast. This is the time when you can eat plenty. If you really want to, you can even afford a little bit of sweet. The body will digest breakfast and turn it into energy that you use up during the day.
Dinner should not be “to the brim”, there should remain a feeling of slight hunger. Dinner is symbolic. If you can refrain, it will be great.
In between meals, you can slightly “kill a worm” by eating an apple or an orange.
How to lose weight quickly in the waist and abdomen with exercise?
The body is designed in such a way that during physical exertion it begins to consume more energy than in ordinary life. Physical activity increases the frequency of contraction of the heart muscle (the so-called heart rate). Thus, the more often the heart beats, the faster you lose weight.
It is not necessary to spend all your free time in the gym. To begin with, it will be nice to develop the habit of going up and down to the apartment not on the elevator, but on foot. This is a good start.
A very good exercise is regular running. Run from 30 minutes to one hour every day at a time convenient for you. And the result will not be long in coming. The main thing is to do this at the same time so that the body can get used to the routine.
Exercises for the abs and back muscles
You should not reinvent the wheel. The four most common exercises will help shape your abdominal muscles. Always train your abs with your back. Excessive development of the abdominal muscle can lead to twisting when the figure resembles a question mark and looks very unattractive. It is imperative that you breathe properly when exercising. On effort (rise) you need to exhale, on relaxation (descent) - inhale. If you breathe incorrectly, you will quickly feel tired. Also, exercise should not be done quickly. You need to do replays smoothly and clearly.
Abdominal and Back Exercises
The press, or abdominal muscle, consists of two parts: the upper and lower. If the upper press appears quickly, then the lower one is much more difficult to develop. This is due to the fact that we rarely use this muscle in everyday life. For exercises, it is better to use a flat surface and gymnastic mat. A prerequisite is a lower back pressed to the floor. Detachment of the lower back during pumping is fraught with back injuries. And now the exercises themselves.
1) Top press. Simple twisting. Sit on your back. Bend your legs at the knees. Do not fix the legs - another muscle will develop. Put your hands behind your head. If it’s hard, you can fold your arms over your chest crosswise. Inhale and as you exhale raise your torso to your knees to approximately 45 degrees. Then, exhale, lower yourself and repeat first.
2) Lower press. Pulling the legs to the body. Lie on your back. Bend your knees at an angle of about 45 degrees. As you exhale, pull your legs to your head. On inspiration, return to the starting position.
3) The back. Lift the upper back. Sit on your stomach. Stretch your arms in front of you. As you exhale, raise your upper back as high as possible. On inspiration, return to the starting position.
4) The back. "The boat." Lying in the initial position, along with the upper part of the body, also raise your legs. If the exercise is easy for you, then you can add “dives” to the sides, which will strengthen the lateral muscles of the body.
Miostimulator Belt Slimming Belly
Reviews about this device are very different, but this option can not be discounted. The principle of operation of this device is to apply electrical impulses to the muscles of the abdomen, which cause them to contract involuntarily and, thus, develop. The device is intended for lazy people who do not mind paying a certain amount of money for the dream of a beautiful waist.
Lose Weight With Wraps
Wrapping for weight loss is a process from the field of cosmetology. When used correctly, it can also bring the desired result.
The essence of wrapping for weight loss of the abdomen is that a special film is applied to the abdominal region, which creates the effect of a greenhouse. The skin begins to sweat, and the fat under it gradually burns out.
If you need to lose weight urgently and by all means, then you can use this method. But! Do not get carried away, this method is not safe.
Well, the easiest way to lose weight is not to eat too much. Then you do not have to resort to physical exercise, or to electronic stimulants, or to wraps.