Burning belly fat in women at home. Nutrition, exercises, methods

Getting rid of extra pounds has become one of the main aspirations of many modern men and women. Especially often people with excess weight are concerned about the abdomen, since it is here that fat deposits most often accumulate.

Experts say that everyone has a press. Only it is hidden behind the fat layer, which you can easily get rid of with the help of proper nutrition and a set of exercises.

Diet for burning fat in the abdomen

Some nutritionists say that the only way to lose weight is to create stress for the body, that is, go on a diet. Such an action will upset the balance of calorie intake and expenditure . Fat will be burned even during normal physical activity.

The diet will not solve all the problems, only delay them for a while. Therefore, everyone should know what to do so that fat burns naturally on the stomach.

The first thing nutritionists pay attention to is the right diet.

A balanced intake of the required number of calories and daily exercise will help to make a flat stomach and achieve optimal body weight.

Healthy foods

To burn fat on the stomach, it is recommended to reduce the amount of carbohydrates consumed, and in return to introduce protein-rich foods into the diet.

Since they saturate the body and a feeling of hunger appears much later . It is worth paying attention to what sources of protein are eaten. So excessive consumption of fatty dairy products and red meat can lead to cardiovascular diseases.

Burning belly fat in women at home. Nutrition, exercises, methods
To eliminate fat in the abdomen, you must adhere to a proper diet.

The digestive system spends a huge amount of energy for the digestion of protein foods , even more than for the processing of fats and starch. If there are about 20-30% of proteins in the diet, the body will burn 150-200 calories more daily.

The main products containing protein are:

  • meat of chicken, duck, goose;
  • pork and beef;
  • fish;
  • nuts
  • legumes;
  • low-fat dairy products;
  • lentils.

Refusal of harmful products

Alcoholic beverages slow down the metabolism and prevent the burning of fat in the abdomen. To prevent this, it is necessary to stop drinking alcohol, and replace it with fresh juices.

Smoking is an enemy in the fight against excess weight, so it is better to abandon this habit.

Burning belly fat in women at home. Nutrition, exercises, methods
Alcohol and smoking contribute to the disruption of the body’s normal functioning, which also affects weight.

If a person is aimed at changing the diet in favor of proper nutrition to get rid of extra pounds in the abdomen or thighs, you must stop consuming carbonated drinks , mayonnaise and sausages.

Avoid sugar

Nutritionists recommend reducing the intake of sugar found in carbohydrates. Since with an increase in glucose in the blood, the body spends a lot of energy on the production of insulin.

For this reason, the digestive system cannot burn fat. But with a decrease in blood sugar there is a feeling of hunger , because of which it is impossible to limit calorie intake.

Drink more water

The human body is 80% water, so you need to use at least 3 – 4 pint of fluid daily . When calories are burned, toxic substances are formed that are eliminated from the body using water.

Burning belly fat in women at home. Nutrition, exercises, methods
3 – 4 pint of clean water should be consumed daily.

A lack of fluid leads to a decrease in blood volumes, and as a result – weakness and fatigue.

3-4 hours before bedtime

Scientists have shown that during sleep, the metabolic process slows down , insulin production decreases and the level of fat-burning hormone rises. From the body fat at night, the body produces fatty acids and the hormone leptin. Even if dinner will be a few hours before bedtime.

Burning belly fat in women at home. Nutrition, exercises, methods
In order to eliminate belly fat, you should refuse to eat after 18.00.

You can not completely abandon the intake of carbohydrates , reduce portions and stop consuming foods containing fatty acids. Since this will be stress for the body and a person will receive the opposite effect, that is, weight gain.

And if you eat food no later than 18.00 with the correct balance, then the body will be saturated and digest all the carbohydrates consumed in the evening.

Drinking green tea to cleanse the body

Among the additional measures that you need to do to burn fat on your stomach is the regular use of green tea. This drink is able to increase the metabolic rate and burn more fat than is consumed externally. According to scientists, green tea lowers cholesterol , strengthens the immune system and removes toxins from the body.

Burning belly fat in women at home. Nutrition, exercises, methods
Green tea contains a large amount of caffeine, which contributes to the rapid awakening of the body.

This tool is the best way to satisfy the hunger, thanks to its natural component – caffeine. For the same reasons, green tea can energize and help to cheer up in the early morning or before training.

Active lifestyle

A healthy diet alone is not enough to form a relief on the stomach. It is necessary to do special exercises aimed at burning fat. This is due to the fact that physical training helps to strengthen the abdominal muscles and improve the overall well-being of a person.

Particular attention should be paid to cardio training.

According to professional athletes, during cardio workouts all muscle groups of the arms , legs, hips and press work, which positively affects the elimination of body fat.

Walk more
incl. and up the stairs

The cheapest and most effective way to fight excess weight is walking.

Burning belly fat in women at home. Nutrition, exercises, methods
With a lack of time for training, you should abandon the elevator or transport. Climbing the stairs daily, you can improve the work of the cardiovascular system.

It is necessary to fulfill several rules and ordinary walking will become a magical tool in maintaining the beauty of the body:

  1. The right motivation. A person must have an irresistible desire to lose weight.
  2. Walk daily. One person can walk from home to their place of work, another for this purpose will choose a green park or square, and the third will decide to go for groceries to a distant supermarket.
  3. You need to take walks at least 4 times a week. And the main condition is to walk for at least 20 minutes.
  4. While walking, a person is not required to go on a run or accelerate. You must go at the pace that suits everyone personally.

Doctors also recommend walking more stairs if there are no contraindications.

It was estimated that a 10-20 minute walk burns about 100 calories.

Many are aware of the recommendations of fitness trainers, performing which you can maintain the beauty and harmony of the body. These are “10000 steps” invented by marketers, which have found their display even in the Android application, and are successfully used by many people in their smartphones.

So daily passing 3 – 5 mile, you can strengthen the cardiovascular system , increase muscle tone of the legs and hips.

Sign up for a pool or aerobics

Very often, people wonder what to do to burn fat on their stomachs. To do this, you must sign up in the pool or for an aerobics training. It is in the aquatic environment that a person is able to burn about 10 calories per minute , swimming at an average pace.

Burning belly fat in women at home. Nutrition, exercises, methods
Swimming burns about 10 calories per minute.

Therefore, to get rid of excess weight, you must adhere to several rules:

  1. First, a person must warm up and stretch the body for 10 minutes. This time is enough to increase the pulse.
  2. Fat is burned between moderate and fast swimming speed. At this pace, you must swim for at least 15 minutes.
  3. When endurance reaches a high level, you can increase your swimming time to 20-60 minutes. Such training will be able to burn more fat than at the initial stage.
  4. You need to visit the pool at least 3 times a week, and if a person wants a quick effect, then you need to swim 5 times a week.
  5. Before completing your workout, swim for 3 minutes. at a slow and relaxed pace.

In addition to swimming in the pool, you can sign up for aerobics classes. The complex of exercises shown for training has a positive effect on the cardiovascular system.

During aerobics, there is a loss of fat up to 30 g at a time. And after performing a set of exercises, fitness trainers note that burning calories continues for some time. This process occurs due to an increase in metabolic rate.

Start running or cycling

Many women and men have already appreciated the benefits of running. Thanks to the proper organization of running training, the body accelerates the pumping of blood 3 times, thereby increasing the metabolic rate. Sweat appears during the run, which cleanses the pores and removes toxins and toxins.

It should be noted that when running, fat on the legs, arms, stomach burns, that is, all parts of the body are involved.

It is necessary to do aerobic exercises as often as possible in order to get a beautiful and toned body as a result.

It is preferable to run in the evening in the fresh air , since a treadmill in the gym or at home will not bring such joy as from interaction with nature.

Of course, you can run in the morning, but in the early days it trains the nervous system more than burns fat . You must run for at least half an hour, as in the first 10-20 minutes. the body burns easily digestible sugar, and only then fats.

Burning belly fat in women at home. Nutrition, exercises, methods
Biking can burn 200-800 calories per hour.

Jogging can be alternated with cycling. Such walks will help not only to get rid of excess weight, but also allow you to communicate more often with friends or make new acquaintances.

A bike ride can burn between 200-800 calories per hour . And it depends not only on the characteristics of each human body, but also on the intensity.

If at the beginning of cycling, increase the speed to a maximum, and then switch to a slow pace, then the metabolism will increase, the heart will begin to pump more blood and then more toxins will come out. This effect will last for 1-2 hours .

Daily exercise. Press Exercises

If a person daily thinks what to do to burn fat on his stomach, then it is time to move on to decisive action and begin to perform exercises on the press, which consist of two blocks.

Burning belly fat in women at home. Nutrition, exercises, methods
Daily morning exercises help eliminate fat in the abdomen and other parts of the body, as well as strengthen immunity and improve the general condition of the body.

The first is cardio training. It is best done outdoors. This is running, cycling or jumping rope.

The second is strength exercises. When performing, the abdominal muscles must be tensed.

Exercises:

  1. Spreading your legs shoulder-width apart, you must sit down and exhale to jump up, return to the starting position. Perform at least 45 times.
  2. Standing straight, legs apart shoulder width apart, knees bent, you need to stretch the right leg first and hold in this position for 30 seconds, and then the left. After getting used to the load, increase the time to 2 minutes.
  3. Lie on your back, press your lower back to the floor, hands behind your head. Bend your knees and lift. Then stretch the left leg and touch the knee with the right elbow, then alternate. Must be done at least 20 times.
  4. Take the “lying emphasis”, distribute the weight evenly on the toes and hands, hold the bar f
    or 1 min.

Additional measures for burning body fat

There are several tricks that, in addition to cardio and strength training, are able to tighten the abs and burn fat in this area.

Regular abdominal retraction

Improper diet and lack of exercise leads to weakening of the transverse muscle. And therefore, even after the weight has been lost and the course has been taken in the gym, a beautiful relief press may not appear.

Burning belly fat in women at home. Nutrition, exercises, methods
Vacuum exercises for the abdomen will help to quickly get rid of fat in this area and saggy skin.

In this case, special exercises to retract the abdomen will help. They can be carried out lying, sitting, standing, everyone chooses depending on their requirements.

First, you need to retract the stomach several times for 5-10 seconds , then you can go to the difficult level and repeat the exercise with a delay of 20 seconds.

Self-massage of the abdomen

Self-massage is an easy way to get rid of sagging belly . To achieve the maximum effect, it is necessary to strain the abdominal muscles sufficiently and perform simple movements.

Burning belly fat in women at home. Nutrition, exercises, methods
To quickly get rid of fat in the waist, you need to maximize the tension of the abdominal muscles during self-massage.

Perform self-massage should be as follows:

  • Scientists have proven that any type of massage must be started with stroking movements in a clockwise direction, this is the first step in the fight against fat in the abdomen.
  • In second place is the rolling of the fat fold between the fingers. This movement is done so that the fat layer burns faster.
  • The next action is rubbing the abdomen with knuckles along, moving from top to bottom.
  • And the final stage, palm stroking the skin of the abdomen.

Wrap to eliminate fat in the abdomen. Recipe how to do

This procedure is quite popular in beauty salons, but if there is no time to visit a cosmetologist, then this procedure can be carried out at home .

In the process of wrapping, the temperature rises due to the active components that make up the mixture. In the abdomen, the release of excess fluid begins and toxins are eliminated.

If a person decided to seriously deal with fat on his stomach, then you can buy a ready-made mixture for wrapping or cook it at home.

The most popular recipes:

  1. You need to take 3,38 fluid ounce of honey and add 5-10 g of mustard powder. Such a mixture to carry out the wrapping procedure. If the dosage of mustard is acceptable, then it can be increased to 15 g and further.
  2. In 3,38 fluid ounce of linseed oil, add 2 g of red pepper, and a few drops of any of the essential oils.
Burning belly fat in women at home. Nutrition, exercises, methods
Coffee wrapping the stomach helps eliminate fat, excess wrinkles and stretch marks.

The active mixture on the stomach can be kept for no more than 40 minutes , then it must be washed off with water.

Performing cardio and strength training, abdominal retraction exercises, self-massage and body wraps daily, the result of these efforts will be a flat stomach and a beautiful figure. And also adhering to proper nutrition, you can get rid of other health problems.

Interesting videos about what to do on the belly burn fat in women at home

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