Detailed directions about how to reduce belly fat at home
Most of us would like to get rid of belly fat and achieve a toned stomach. The good news is, you can do this without any fad diets or expensive gym memberships-all you need to do is make a few simple changes to your lifestyle. The following tips will help you get a flat stomach in no time.
belly fat
you need to understand the basics. You need to follow a healthy diet and exercise. Exercise helps burn calories and lose weight. You also need to reduce the total calorie intake.
Let's say right away: dieting and keeping your stomach flat forever will not work. If you have embarked on this difficult path, then you must adhere to it all your life. Periodically visit a nutritionist-with age, the body changes, and the causes of obesity also change. Therefore, we recommend starting with a specialist and then striving for the best!
Why does belly fat appear?
In general, fats and carbohydrates, and proteins play an important role in human life. They give us up to 80% of our energy. But sometimes the process is disrupted, and we notice folds on the stomach.
According to the medical forum, the causes of obesity are different:
- Age-related changes - decreased hormone production and metabolic rate ؛
- Stress - a quarrel with superiors, lack of sleep increases the production of cortisol, which suppresses natural processes and provokes body fat ؛
- Hormonal problems - the production of large amounts of testosterone in women can lead to this condition ؛
- Consumption of a large number of fast carbohydrates - those that the body does not have time to process and leaves ؛
- Lack of healthy fats in the body - these include monounsaturated and polyunsaturated fats. They suppress those very fast carbohydrates.
Abdominal fat can be subcutaneous, or it can be visceral (around the internal organs). But any of them is formed due to malnutrition, lack of physical activity, and sometimes due to health problems.
How to get rid of belly fat: instructions
Select a comfortable weight
A person must be like his favorite stars with a flat tummy. And a good-natured person with softness and roundness. Appearance is a controversial criterion. so watch your health. If shortness of breath appears, it becomes difficult to bend over - it's worth losing weight.
get rid of belly fat, Choose your diet
Proper nutrition will help not only remove existing abdominal fat but also prevent new ones. An adequately composed diet is important, otherwise, health problems may appear. We strongly recommend that you do not listen to your friends and do not look for folk methods, but go to a specialist.
The nutritionist will conduct a study, and possibly send it for analysis. Wrinkles in the abdomen sometimes indicate problems with the thyroid gland, hormones, or stomach. Only after making sure that the body is in a normal state, you can engage in appearance.
General recommendations -
associate with sweet and starchy foods (the only exception is whole grain bread, which contains a minimum of sugar and yeast); forget about fast food, because it contains fast carbohydrates. They are well absorbed, but they turn not into energy, but into fatty folds.
It is also important to refuse alcohol - it would seem that the liquid should not be too high-calorie. But it's true: in 1 gram of ethanol, there is 7.1 kcal. The body exerts all its strength in the fight against alcohol, and the breakdown of fats and carbohydrates slows down by 70% - this is how deposits appear.
Important!
A specific diet is prescribed by a specialist. And this is preceded by analytics. Otherwise, you can earn serious problems such as an ulcer or diabetes.
The question of whether there is after 18:00 is debatable. Some nutritionists prohibit it, because of the weak activity of the stomach. However, the pace of life in the capital makes dinner happen after 19:00 - or even later.
We recommend the same trip to a nutritionist (he will make a schedule based on individual characteristics), as well as a conscious approach to your body. Remember that digestion takes two hours. Calculate dinner in advance, choose snacks - and go to bed calmly.
belly fat, Move more actively during the day, eat snacks
Food is necessary for the appearance of energy; the more you eat, the more movement you need - so that the body has time to spend the calories it receives. Replace elevator trips with walking paths.
If the weather permits and the office is nearby, why not walk to it Yes, you have to get up early. But in the process of walking, about 200 muscles are involved, and a lot of energy is needed-and calories! An additional bonus: you don't have to spend money on the gym.
For lunch, choose vegetable salads or light soups, and avoid fatty meat in favor of boiled.
Strengthen your muscles
It is not enough to remove fat from the abdomen at home; if you want a toned tummy, you should exercise. In the process, calories are burned, the muscular corset is strengthened and the load on the spine is reduced.
Do 1-2 simple exercises every day:
Bicycle. The task is to raise your legs in the air and rotate the invisible pedals. 10 times forward and 10 back.
belly fat, The fight against the roller.
Tightening the lower abdomen is easy if you do this procedure. Raise your straight legs up, then lower them without touching the floor - 20 times.
Do not forget to rest, because it is customary to have pain and even cramps. The "baby pose" from yoga helps to remove discomfort. To do this, kneel down and lower your pelvis on your heels. Then stretch forward, putting the whole body on your knees. Hands-on, the forehead rests on the floor. Rest in this position for 1-2 minutes.
belly fat, Buy good cosmetics
It's not just about anti-cellulite creams (although they remove 1-2 cm by burning subcutaneous fat). With a sharp weight loss, the skin does not have time to rebuild, and stretch marks (stretch marks) may appear. Help your body recover faster with moisturizing and nourishing products. In the composition, look for hyaluronic acid, aloe extract, collagen, seaweed, cocoa butter, natural clay, or vitamins.
What should be avoided so as not to get fat
- It will not become news if you say that you need to limit sugar, sweets, and starchy foods. But the fact is that these foods can also be eaten. More important is the overall balance in nutrition. And if the nutrition is really correct (the number of calories is appropriate), then there is a place to eat your favorite food.
The question you ask yourself should not be "what damage should be removed?"", But "what is useful to add?""So healthy food will replace "harmful" products by itself!
How many kilograms can you really lose by dieting without resorting to training
- If the diet is really right for you, then you can lose weight only by following the regimen. 80% of success in losing weight is nutrition, and sports are only an additional 20%. If you connect training, the process will simply be faster, and the body will move beautifully.
Please give tips on how to get rid of belly fat at home
As I said earlier, the main thing is nutrition. You need to collect your diet from all the essential nutrients: proteins/fats/carbohydrates. It can be meat, poultry, fish, seafood, dairy products, eggs, cereals, nuts, vegetables, and fruits. Let it be the basis; add the rest in a small amount to your liking. It is important to remember that the less processed the food, the healthier it is.
When a healthy diet is collected, you need to adjust the portions. This is an individual question. You can understand your portions by experimenting, relying on feelings of hunger/satiety, and finally evaluating the results. Or contact a nutritionist to make a personal calculation of the norms and rations for the day.