Excessive centimeters in the waist area is one of the problems of overweight people. Everyone can lose fat from the abdomen, regardless of gender, age and body structure. The main thing is not to deviate from the goal, giving yourself concessions. The recommendations below will help get rid of large volumes in the waist.
First of all, you need to pay attention to your diet. How to get rid of belly fat with proper nutrition, we will consider in detail. The diet must be divided into 5 to 6 meals. Servings should be small. Look at your palm, not including your fingers - that's how much you need to eat at a time.
The daily diet should be made taking into account the following principles:
- a complete rejection of fatty, salty, sweet, smoked, fried;
- limit the consumption of confectionery, white bread, etc.
- completely exclude fast food, lemonade, alcoholic beverages;
- cereals, dried fruits, nuts, seeds, berries, fruits can be eaten only until 15 hours of the day;
- refuse sausages, sausages, sausages, cutlets from the store;
- During the day you can eat vegetables, low-fat dairy products, dietary meat (rabbit, chicken breast).
It should be borne in mind that if a man and a woman simultaneously begin to eat equally, this will eventually lead them to different results. This is due to the fact that the man’s body is largely composed of “lean tissue”, and it burns fat cells well. Thus, a woman needs to make much more efforts to get herself in the right shape.
Consider how to burn belly fat with exercise. All attention during training should be directed to the area of ​​the press. For some reason, it is widely believed that the most effective exercise from the abdomen is to lift the body from the floor, lying on its back. It affects only the upper press. In turn, the muscles of the lower abdomen during the exercise remain completely uninvolved, although it is they who are mainly “responsible” for the overhanging tummy.
Lie on your back, raise your legs, place your palms under the basin. On the exhale, tear the buttocks off the floor, tighten the muscles of the lower press. Try to maintain weight for a few seconds. With a breath, lower your hips to the floor. Do 20 repetitions.
Roll over on your stomach. With a breath, lift up your legs, body, and arms. Transfer your breath fully to the abdomen. That is, when you inhale, you should feel how the press is tensed by the filled air, and when you exhale, how it relaxes. During breathing, you will see how you rise above the floor, then fall. Perform exercise 30-60 seconds. With an exhale, lie completely on the floor and give yourself a little rest.
If you like to run in the morning or in the evening, then this will also help to lose weight in the waist. How to get rid of belly fat with cardio loads? Run every day for 30-60 minutes, walk more, go home not by elevator, but by stairs. Such additional physical activity will help to significantly reduce the waist.
How to get rid of belly fat through nutrition and special exercises, we have discussed above. It should also be taken into account that stressful situations affect the increase in the waist. The fact is that with them, the hormone cortisone is formed in the body. If during this period there is also a strong production of adrenaline, then the metabolism begins to play a cruel joke with the body. Namely, in the abdominal cavity, fat cells begin to be deposited.
Cope with stress will help meditation, good rest and sleep, the practice of qigong or yoga. Choose the most suitable option for yourself. Some women and even men like to embroider or knit. These hobbies calm the nerves and allow you to escape from the negative external situation. These people claim that embroidery and knitting for them is like meditation.
If you are thinking about how to get rid of belly fat, then boldly adjust your diet, start regularly doing abs exercises at home and try to avoid stressful situations.