How to get rid of fat on the stomach and sides at home

It is difficult to find a person who is proud of a flabby stomach or hanging sides above a belt. If you have overtaken such problems, I recommend that you familiarize yourself with the material on how to get rid of fat on the abdomen and sides at home.

Before you start talking about ways to combat body fat, I will highlight the reasons for the appearance of extra centimeters and folds.

• Improper and unbalanced nutrition. The first thing that contributes to the appearance of fat and weight gain. For people seeking to improve their shape, nutritionists recommend a review of the diet. The exception is only persons seeking to gain weight.
• Snacks, sweets and fatty foods. Snacking on sweets and fatty foods, lack of fresh fruits and vegetables lead to the degradation of the human body. Fat accumulates in the human body, which is subsequently "prescribed" in the abdomen and on the sides.
• Wrong lifestyle. Sedentary work, lying rest and lack of physical activity. In such conditions, a person does not burn calories and is overgrown with fat.
• Bad habits. Nicotine in cigarette smoke has a bad effect on metabolism. The abnormal use of alcohol helps to decorate the sides and abdomen with folds of fat and destroy health.
• Hormone imbalance or stress. It leads to the appearance of fatty deposits in the abdomen. No wonder, because a quiet life in modern conditions is impossible.

We identified the causes of the problem associated with body fat. As a result, it became possible to analyze nutrition, habits and lifestyle, draw conclusions and highlight ways to become better. Next, consider interesting ideas, techniques and effective techniques that will help get rid of fat.

Step # 1 - Proper Nutrition

Initially, understand that removing fat from the abdomen is quickly very difficult, because working on a body of this scale requires effort and time. If you stock up on patience and show restraint, you will achieve a result.

If you rationalize and adjust the nutrition, take the first step towards the goal. Choose only healthy food.

1. 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.
2. Dinner. Vegetable salads seasoned with vegetable oil, baked potatoes, boiled chicken breast, low-fat soups. Fatty meat dishes and fast food exclude from the diet.
3. Dinner. Have dinner no later than seven in the evening. The menu should consist of protein foods. Products of this kind are difficult to digest, but they will satisfy hunger for a long time. Among them are boiled eggs, fish, boiled meat, cereals. A complement to protein foods 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 on how to bring your target closer with power. Eating healthy foods is not enough. Without physical exertion, the path to the goal will take months.

Be sure to give up bad habits, as alcohol and cigarettes violate the metabolism. Of all alcohol-containing drinks, beer is the most harmful to the stomach. Together with the drink, female hormones that contribute to obesity enter the body.

Reliable help in the fight against body fat will be kefir, rice or buckwheat diet. With the help of rice, remove toxins and toxins 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. The absence of loads will make the process long and painful.

Step # 2 - Exercise Against Abdominal Fat

Exercises that I will share, perform daily in the morning. They will help strengthen the abs, tighten the stomach and get rid of fat on the sides at home. Start with a small number of repetitions, gradually increasing the number.

Hoop classes

• A hoop will help to find a thin waist and lose a hanging belly. The secret of the hoop is that during exercise, blood circulation is accelerated and the lymphatic system is stimulated, which burns fat.
• Do the hoop daily for ten minutes. Gradually increase the duration of the training by three times. With the help of a hoop, get rid of fat and sides and make the skin supple.
• To forget about a flabby stomach and drooping sides will help and evening jogging. If there is no school stadium or park nearby, replace the exercise with jumping rope.

At first glance, it seems that exercises have nothing to do with the goal. This is not true. People who believe that the press should be tortured to achieve the goal are mistaken. It is recommended to pump the muscles of this part of the body, but an integrated approach is needed for the result.

Drink a liter of ginger tea daily, which speeds up fat burning. Pour two tablespoons of grated ginger into a liter jar, add the juice of half a lemon, pour boiling water and wait. The result is a concentrate. Dilute tea before use.

Do not disregard body scrubs. Their effects on the skin are fantastic. It becomes elastic, which prevents the appearance of stretch marks. Such funds also help fight subcutaneous fat deposits.

Video Effective Tips

I think you realized that the main role in this issue is played by the approach. Moving towards the goal with a smile on your face, you will get the result without stressing the body. If you look at the problem from the right angle, you will understand that it is not scary, and that supernatural methods and titanic efforts are not required to solve it.

There are many women and men on the planet who do not like a flabby stomach and sagging sides. It is real to find a slender figure, but the time-consuming path to the cherished goal scares off existing schemes. Losing weight and removing fat in this area is problematic. But if you dream of a flat stomach, gather willpower into a fist and take care of yourself.

A set of exercises at home

The following exercises, which I will share, do in a day. For each option, do three approaches, alternating with a minute rest. Maintain an interval between workouts and meals. Do not eat an hour before class, and then wait two hours with a meal.

Be sure to warm up before training. A five-minute run, working with a hoop or jumping rope is suitable.

1. Dumbbell Slopes. Stand straight, stretch your arms along the torso and place your legs together. Each hand should have a dumbbell. Bend your left hand at the elbow and wrap it behind your back, bend to the right and return to its original position. Repeat the exercise in the opposite direction. One approach is twenty repetitions.
2. Dumbbell Turns. The second exercise requires the same stance as in the first case, with the exception of the legs shoulder-width apart. Make body turns all the way to the sides. The number of repetitions in one approach is twenty.
3. Kicks forward with dumbbells. Once standing with your feet shoulder-width apart, lunges forward with your squats. Hold dumbbells in your hands. After an attack with one leg, take a starting position and do everything with the other limb. Fifteen times for each leg in one approach is enough. Exercise will also help pump up your legs.
4. Swinging legs. Take a lying position on your side and lean on your elbow. The fourth exercise involves performing leg swings using extra weight. At the moment of the reverse movement, hold your foot over the floor for a couple of seconds, and then from the point perform another swing. The number of repetitions per approach is equal to fifteen.
5. Swing from the knees. For the fifth exercise, kneel down and rest on the palm of your hand. Alternately perform swings with your feet, head back. Perform ten repetitions on one foot, then ten on the second.
6. Hoop classes. It will help in the formation of the sides and abdomen and the hoop. Twist daily for 45 minutes. Some hoops are equipped with massage balls. If you have such a product, reduce the training time by half. When working with a hoop, listen to music or watch your favorite show.
7. Fitball lessons. Performing an exercise on fitball, train oblique muscles of the abdomen and muscles of the buttocks. Sit on the ball, straighten your back, lower and shoulder 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. Oil will help prevent their occurrence. Mix half a small spoonful of sunflower oil with five drops of vitamin "E", and apply the resulting mixture with massage elements on the stomach and wait until it is absorbed.

Video instructions

In conclusion, I add that fat in the abdomen is a cosmetic problem. Scientists have proved 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 a person has been measured by fate, and what diseases he will meet on his life's journey.

What is the danger of fat on the stomach and sides?

Fat at the waist differs significantly from fellow on the hips. On the legs, 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 organs, which adversely affects functionality. Fat releases chemicals that interfere with metabolism. Some doctors consider deposits on the waist as an additional endocrine gland.

Fat in the abdominal cavity communicates with blood vessels, including the portal vein. Through it, 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 appear in the liver. Having reached the organ, acids prevent the oxidation of carbohydrates, as a result the liver loses its ability to process glucose. As a result, blood sugar increases. Therefore, fat on the abdomen is the path to diabetes.

Fat contributes to the appearance of diseases, including stroke, diabetes, hepatosis, heart attack and atherosclerosis. Each of these diseases is very dangerous. Recently, scientists conducted a study whose results confirmed that fat on the sides and abdomen even contributes to the onset of asthma and allergic disorders. Its effect on the body provides an incorrect response of the immune system.

Waist circumference is not only an indicator of harmony. There are norms of the size of the waist, the excess of which is dangerous. For women, the figure is 80 cm, and for men 14 cm higher. According to statistics, people whose waistline exceeds the figures live a decade less.

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From the material you learned how to deal with body fat, and how to protect yourself from unpleasant injuries. The danger of fat deposits and the level of influence on internal organs and life expectancy are now known.

Watch the video: Helping Men Fight Belly Fat (December 2024).