A beautiful flat stomach is the dream of many girls. Even slender women can have fatty deposits on their sides and abdomen, since the accumulation of fat in these areas is a normal physiological process of the female body.
You can remove fat in the abdomen without the help of fitness trainers and exercise machines at home. To do this, it is enough to develop an individual training program and the correct diet.
- Causes of fat in the abdomen
- Weekly Abdomen Removal Program
- Cleansing the body of toxins and toxins
- Nutrition Plan for a week without high-calorie foods
- Less starch, more fiber.
- Not all fruits are equally healthy.
- Drink plenty of water
- Vitamin intake – what, when, how much
- Morning exercise, running or yoga
- Weekly Strength Program
- Press Exercises
- Lower abdominal exercises
- Oblique exercises
- Exercise vacuum for the abdomen (technique)
- Breathing exercises to lose belly
- Self-massage of the abdomen – how and how much to do
- Tummy Wrap – What, How, How Much
- Quitting alcohol and smoking
- Psychological attitude and resistance to stress
- How to motivate yourself to lose weight
Causes of fat in the abdomen
The causes of fat deposition in the abdomen can be many. It is a mistake to think that the main factor is overeating. Doctors distinguish more than a dozen addictions and health problems that affect the appearance of fat deposits:
- Stress. Frequent and sharp adrenaline rush into the blood affects the level of insulin in the body. As a result of such hormonal disruptions, carbohydrates can be lost and reoriented into fats. So stress can be one of the main causes of fat in the stomach.
- Improper posture. If you constantly stoop or lead a sedentary lifestyle, then involuntarily fat will begin to build up on the stomach. Especially this is affected by sedentary work – the spine is shifted slightly forward, thereby pushing forward and the stomach. And if there is no physical exertion, then it accumulates quickly enough.
- Age features of the body. It is difficult for women after 50 to lose weight. It’s all about hormonal imbalance – female hormones (estrogen) are produced in small quantities, which leads to metabolic disorders and the accumulation of fats.
- Lack of physical activity. If you do not keep in shape, then the fat layer on the stomach can gradually increase. And then the fat starts to accumulate in other places and the person is facing obesity. And then there is a risk of problems with the legs, heart and other organs.
- Pregnancy. The abdomen during pregnancy stretches and after childbirth, in order to return to the previous norm, it is necessary to perform simple physical exercises.
- Improper nutrition. Less sweets and fatty foods, the rejection of fast food and carbonated drinks – all this will only help the body cope with excess weight and not accumulate fat in the bowels of the abdomen.
- Genetic predisposition. If there is a hereditary predisposition to fullness, then you should always follow the diet and adhere to an active lifestyle.
Weekly Abdomen Removal Program
You need to start with the right daily routine and rationalize your diet. Nutritionists do not recommend immediately go on a rigid diet and limit yourself to eating. On the contrary, you need to eat more often, but in small portions.
Make it a rule to have small snacks before lunch and dinner.
|Monday||Body cleansing, diet, exercise, vitamins, training|
|Tuesday||Diet, exercise, vitamins, strength exercises|
|Wednesday||Yoga, diet, maintaining the body’s water balance|
|Thursday||Running, body cleansing, vitamins|
|Friday||Exercise, diet, vitamins, massage|
|Saturday||Recreation, diet, vitamins|
|Sunday||Yoga, cleansing the body, maintaining water balance.|
Cleansing the body of toxins and toxins
From birth, toxins and toxins begin to accumulate in the human body. All because of the environment, lack of fresh, clean air, radiation technology and many other factors. Clogging of internal organs leads to the fact that health is deteriorating and excess weight begins to appear.
Slagged intestines will not properly cope with their functions, respectively, the process of burning fat will be significantly delayed.
There are several methods of cleansing the body of toxins – instrumental and pharmacological:
- The first is an enema. Doctors only do not recommend using this method too often. Bowel function may be impaired.
- The second is a laxative. Doctors also do not recommend this method often resorted to. Laxative tablets have a number of contraindications. Moreover, this method of getting rid of toxins is suitable for people who lead an active lifestyle.
- The third is food and enterosorbents. The most acceptable method. It is necessary to eat foods that are able to cleanse the body. The most famous diuretic product is watermelon. Moreover, it is still rich in vitamins. Among the useful ones are cereals, vegetables and fruits.
There is another method that is referred to as instrumental – plasmapheresis. Only his doctors prescribe those patients in whom the body is not able to independently cleanse itself of toxins.
Nutrition Plan for a week without high-calorie foods
Important – sleep, wakefulness and nutrition. These 3 components are indispensable in the chain of weight loss. It is unrealistic to achieve results by doing sports only, without reinforcing fat loss with proper nutrition and relaxation.
Start by reviewing your diet.
|Breakfast: buckwheat porridge, tea, cheese sandwich
Snack: apple, low-calorie yogurt
Lunch: chicken soup, boiled fish, bulgur porridge
Dinner: baked rabbit, oatmeal, whole grain bread
|Breakfast: oatmeal, tea
Snack: pear, slice of whole grain bread
Lunch: baked turkey, buckwheat
Dinner: seasonal vegetable stew
|Breakfast: low-fat cottage cheese with dried fruits
Snack: apple, low-calorie yogurt
Lunch: baked chicken breast and steamed vegetables
Dinner: brown rice with seafood, vegetable salad
|Breakfast: steam cutlet, oatmeal, tea
Lunch: steamed fish, buckwheat porridge
Dinner: baked turkey and vegetables
Breakfast: low-fat yogurt
Snack: baked apple with cinnamon
Lunch: vegetable soup and steam cutlet
Dinner: steamed fish and vegetables
|Breakfast: tea and whole grain bread
Lunch: low-fat rabbit soup
Dinner: baked silver carp and vegetable stew
|Breakfast: oatmeal with banana, tea without sugar
Snack: apple, low-calorie yogurt
Lunch: vegetable soup and steam cutlet
Dinner: boiled shrimp and fresh cucumbers
Less starch, more fiber.
Potatoes, pasta, pastries. These products contain a lot of starch, which prevents the body from losing weight and losing excess fat. Therefore, while working on an ideal body, nutritionists advise to consume less starch, and give preference to fiber.
What is fiber It is a complex carbohydrate found in vegetables and fruits, legumes and whole grains. It helps the body break down food and maintain intestinal acidity.
Fiber can remove fat on the stomach and sides only in the complex of proper nutrition.
In the fight for a flat stomach at home, it is necessary to give preference only to plant and natural foods.
The daily dose of fiber for humans should be at least 40 g. Therefore, doctors advise regular breakfast of whole grain cereals with bran, which are saturated with fiber. So, in one portion of such porridge may contain from 10 g of complex carbohydrates.
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Not all fruits are equally healthy.
Nutritionists are sure that while working on their own body, not all fruits contribute to the burning of fat, and it is a mistake to think about their low calorie content.
DO NOT help get rid of extra pounds in the abdomen:
- Dried fruits.
- Beans and peas.
However, according to American nutritionists, in small quantities, these products should not bring unwanted fats. For example, if you eat 1 banana before lunch, the body will be provided with potassium for a day. And it will only benefit the body.
Alas, bananas, grapes, and healthy avocados are high-calorie fruits, so when working and planning a diet you need to take this into account and consume them in small quantities.
Drink plenty of water
A person needs simple water daily for the normal functioning of the body. Especially during its cleansing and burning of excess fat.
If you are puzzled by the problem of how to remove the stomach at home, then an important point in the chain of its solution will be water.
It is only necessary to drink not tea, not coffee, not juices, namely purified water. The daily fluid requirement is no more than 0,5 gallon per day.
Nutritionists advise taking a bottle of water with you to work, to the store, to the gym, for a walk. She must be constantly with you so that you can drink the necessary 0,5 gallon not at a time, but throughout the day.
As a result of the proper use of the amount of water – getting rid of toxins and maintaining the correct water balance of the body.
Vitamin intake – what, when, how much
While working on the body, the body needs not a certain specific vitamin, but a whole complex. Among such complexes:
- Aevit. 1 tablet 2 times a day.
- Additives. It contains vitamin B1, B2, B6, B12, C, E, PP, D. It is enough 1 tablet per day.
Conventional minerals that contain these vitamin complexes will be enough to help the body cope with excess fat and function properly throughout the entire work on your body.
Morning exercise, running or yoga
Morning exercise is an easy load for the body to keep fit, keep muscles in good shape and prevent them from relaxing and accumulating fat in soft tissues. Take at least 30 minutes to charge.
Yoga can be included in the morning exercise complex. With the help of yoga exercises, you can develop flexibility, balance the body, as well as get rid of stress and keep calm, which is important in the process of losing weight.
If the heart is healthy and there are no contraindications for doctors, then you can choose a dynamic run. Take a skipping rope along the way and regularly jump through it. Alternate jumping and running.
Weekly Strength Program
The next important point in the desire to remove the abdomen at home will be power loads on the abdomen – to get rid of fat and burn it to a minimum will only help exercises. However difficult it may be, always remember the goal you are going towards.
|Monday||30 approaches to the press|
|Tuesday||30 sets of abs and 30 lower abdomen|
|Wednesday||Vacuum for the abdomen, 30 on the oblique muscles|
|Rest and breathing exercises|
|Friday||30 approaches to the press|
|Saturday||30 sets of abs and 30 lower abdomen|
|Sunday||Vacuum for the abdomen, 30 on the oblique muscles|
- Case elevation 90 degrees. Lie on your back. Lock the legs – bend them at the knees. Understand the body to the knees. 10 repetitions.
- Lie on your back, press your lower back to the floor and simultaneously lift your legs and body. Keep them level. 10 repetitions.
- Lie on your back, raise your legs and lower them until the lower back begins to lift off the floor. 10 repetitions.
Lower abdominal exercises
- Exercise “Bicycle”. Lying on your back, imitate cycling. 10 times.
- Exercise “Planck”. Stand on the bar, and raise your legs alternately, bending them at the knee. Pull your leg forward, rounding your back. Exercise will work well the lower muscles – 20 times.
1 exercise “Plank with twisting”. Stand on the bar and alternately raise your hands above you, as if twisting in the air. This exercise will replace almost everything. It is aimed at working out only the oblique muscles. Therefore, it will be enough. 30 times.
Exercise vacuum for the abdomen (technique)
- Take a comfortable sitting pose. Take a deep breath through your nose, sip, and exhale, actively shouting PA!
- After that, we take the deepest possible breath – exhale everything – put our hands on our knees – pull your stomach in full. If everything was done correctly, then the stomach will completely tighten under the ribs.
- Breathe out slowly, without jerking.
Breathing exercises to lose belly
For the abdominals in breathing exercises, there is 1 effective exercise. It will simultaneously work out the muscles of the upper and lower press.
The algorithm is as follows. It is necessary to lie on your back – raise your hands – bend your legs at the knees, and put your feet on the floor. Use your abdominal muscles to lift your chest and shoulders. Keep your head thrown back.
Perform this exercise a day 10 times. Be sure to stay in the accepted position for 8 seconds.
Self-massage of the abdomen – how and how much to do
To remove the stomach using self-massage at home, you need to prepare for the procedure every time – take a comfortable position, buy massage natural oil in advance. It moisturizes the skin and will also have an effect on body fat.
Doctors recommend pinching themselves lightly. It is necessary to relax the muscles and use your hands to stretch the fat on your stomach.
Pinch body fat, gently smooth the skin. This will help keep the muscles in good shape.
Do it at a convenient time for yourself and as much as you like. The main thing is not to pinch yourself painfully, so that after this self-massage there are no bruises left.
Tummy Wrap – What, How, How Much
In order to clean the stomach, home wraps must be done at least once a week. There are not many conditions for their fulfillment. There are a number of recipes, but among the variety, honey mustard is the most effective.
Mustard will warm the skin well, the pores will open, the skin will begin to sweat and get rid of water and fat. Honey nourishes the skin with beneficial vitamins and moisturizes it.
Also, such wraps will help to cope with cellulite. Also, practice has shown that each such procedure can save 1. 2 inch of volume.
It is necessary to take a regular cling film, apply the mixture to problem areas of the abdomen and tightly wrap the body in a film.
Keep the honey-mustard mixture wrapped in a warm blanket for 1 hour. Then rinse everything off with warm water.
No less effective honey wrap. The principle is the same, but without mustard. It’s possible even after wrapping not to wash off the sweet treat, but to begin to clap your hand on the stomach. The honey will stick and thus the blood will circulate better, and the fat will burn.
Quitting alcohol and smoking
In the fight for a perfectly flat stomach, you have to get rid of bad habits. Among these are smoking and drinking. Quitting smoking is difficult for some people, but it is extremely necessary. A similar situation is with alcohol.
Do this not abruptly, but gradually. Nutritionists advise reducing the number of cigarettes smoked per day, and only after a month can tobacco be completely abandoned.
Alcohol is a serious enemy of weight loss. The thing is that alcohol is very high in calories, and it only contributes to an increase in body weight. It is necessary to change the lifestyle – nutrition, healthy lifestyle, rejection of addictions.
Psychological attitude and resistance to stress
Suddenly changing your life will be difficult.
- Stop eating the usual food, and start eating only healthy foods.
- Do sports every day if you were far from sports.
- Quit smoking.
- Perform body wrap every week, self-massage.
Initially, he will want to give up everything and hope for a chance, but the fats themselves do not go away. They need to be fought.
You must set yourself up for self-discipline in the first place. You must follow all the reco
mmendations, exercises in a quality manner. Think about the goal that you have set for yourself. Imagine how your friends and acquaintances will look at your figure with lust. In the end, get ready for some serious work.
Try to avoid stress. He is also an opponent of burning fat. Tune in a positive way and bend your line! The result will not keep you waiting.
How to motivate yourself to lose weight
Everything is simple – in a healthy body, healthy mind. Without excess fat, the heart, legs, and other organs will work like clockwork. Self-organize at home and remove excess fat on your stomach from your body.
Do this not for someone, but for yourself. It must be a strong desire to look stunning. Many people can get together and achieve good results in the field of beauty of their body. You are no worse! Motivates
Now you have all the necessary information, guided by which, you can work on your body without leaving your home. Moreover, many exercises and tips are not so complicated. So go ahead for a perfect, attractive, and most importantly flat stomach!
Video about exercises for the abdomen at home:
Video about the technique of massage the abdomen at home: