Why did the “lifebuoy” appear at the waist?
If you are reading this text, it means the most critical moment has come in your life. You clearly realized that excess fat has appeared on your stomach and it is hanging down. From this moment on, it is no longer possible to deceive yourself and negotiate with your conscience. The problem is obvious. It urgently needs to be addressed. But before desperately rushing into battle with extra calories, let's understand the reasons. Knowing the initial data, we will defeat the enemy for sure.
Passive lifestyle
Usually a terrible enemy turns out to be almost unnoticed in everyday life. So you had dinner after work and went to rest. Or they denied themselves a 10-minute walk after work and got stuck on their phone. And on the weekend we had a total chill in bed. And it seems that it’s not bad, because you also need to rest.
But such daily choices in favor of “lying down” result in further tragedy in the mirror, when the belly hangs down.
A sedentary lifestyle is a common cause of excess weight and health problems.
Such an enemy must be fought with decisive measures and with a backpack full of will behind one’s shoulders. The recipe for how to remove excess is simple in this case: change your habits, move more, or better yet, sign up for a fitness club or exercise at home. Your stomach, back, joints will thank you!
Poor nutrition
- Another frequent enemy of a flat stomach. Wrong food is not about burgers and candy. Although you shouldn't lean on them.
- Bad eating habits include an erroneous meal plan and too much healthy food.
- The diet of a healthy and moderately active person should have the following BJU ratio (it is conditional and depends on lifestyle): proteins - 1.5-2.5 g per kilogram of weight, fats - up to 30% of calories, carbohydrates - up to 50%. Calorie content is calculated individually. To draw up your BZHU norm, you can contact me.
- The diet should mostly consist of complex carbohydrates and saturated fats. Eat grains, vegetables, nuts, fish, avocados, oils. Sometimes allow yourself to be harmful. It is important that they make up a small percentage of the foods eaten.
- Don't skip meals. Eat breakfast and dinner that is rich in healthy fats to avoid hunger after a couple of hours.
Recent transactions
If you've had surgery (such as a caesarean section), your belly may also droop. Doctors will tell you how to remove it. For example, osteopaths, rehabilitation specialists, gynecologists. In this case, it is better not to engage in self-massage and self-medication, so as not to harm yourself.
Be sure to consult with specialists and do not self-medicate. The consequences can be dire.
How to exercise correctly to keep your waist thin
In general, a clearly defined waist is not such a common occurrence. This is due to the hereditary structure of the body and lifestyle. So it depends on a healthy hormonal background. If the hormone estradiol is normal, then it contributes to the manifestation of more defined feminine forms.
In this case, strength exercises alone are not enough; you also need to add cardio exercises. They will help break down the accumulated fat layer.
Exercises for the oblique abdominal muscles are the best for gathering a waist, but it is better to avoid exercises with bending to the sides. On the contrary, they help to increase muscle mass in this area, reports estet-portal.com.
Training should be regular at least 4 times a week. The muscles must get used to the state of tone. Be sure to do a warm-up before the power part of the load, this will prepare and warm up the whole body for further loads.
Adjust your menu for the training period and stay hydrated.
The most ineffective means to fight fat
What you definitely shouldn’t do and wait for results is:
- follow a strict diet that excludes proteins, fats or carbohydrates. Nutrition should be balanced. This is the only way there will be results;
- pump up the press. Performing exercises on one muscle group and expecting that specific area to lose weight is stupid. The body doesn't care what you pump. He looks at the total energy consumption. Therefore, if you want to see abs, you have to do a set of exercises for the whole body. Plus, due to the fat layer, your pumped up muscles will not develop and your motivation will disappear quite quickly.
Choose a way to lose weight
So, let's think about how to remove our “life preserver,” which we don’t really need, at home.
There are several strategies that include diet, massage, exercise. It is better to use these funds in combination. Otherwise there will be little effect. But first, let's get to know each of them separately.
Self-massage
A way accessible to everyone. You don't need to have any special knowledge. The manipulations are simple and can be done even in bed before or after sleep.
While you are watching the series, lying down, taking a bath, take 10-15 minutes for yourself. The body will be grateful.
You need to massage yourself carefully. If you have diseases of the blood vessels, reproductive system, or are pregnant, this option is not suitable for you. Also, you should not start taking action immediately after eating. Wait an hour and a half.
Lie on your back, relax all your muscles. Start pinching the skin, grabbing fat deposits if possible, in a clockwise direction. Gradually you will feel slight pain. Perform the movements for 5 minutes, increasing the pressure. The skin should turn red.
Another good remedy is a warm shower massage. Turn on high water pressure and move the watering can clockwise in problem areas. The effect will be more noticeable if you do contrast baths: alternate warm and cold water.
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Another exercise is fat rolls. Take the fat apron in your hands and roll it with your fingers. It will be unpleasant, but useful. These procedures do not leave bruises.
Well, if you want something more powerful than manipulation at home, you should take a course of hardware massage at a beauty salon.
Physical exercise
Ideally, alternate strength and cardio exercises. However, I understand perfectly well that there are many women who cannot stand certain types of activities.
For example, I love running, but it’s impossible to force me to do squats or exercise on machines in the gym.
Choose for yourself a set of activities that you can do without disgust:
- dancing,
- run,
- yoga,
- swimming,
- walking,
- classes in the gym, etc.
If nothing on the list suits you, try to walk more in the fresh air and take the stairs without an elevator.
WHO recommends 150 minutes a week of any activity to maintain health. That works out to about half an hour a day. Perhaps you can devote this time to yourself?
The point is to force the body to burn more calories than it received from food. And for this it is not at all necessary to kill yourself with a coach.
How to remove belly fat at home: 10 rules
1. Eliminate foods with “empty” calories from your diet.
This includes all kinds of snacks, baked goods and confectionery, sweet soda and packaged juices, sauces, alcoholic drinks, etc. There is practically no benefit in such products, since vitamins and minerals are in meager quantities.
2. Less stress and more positivity
Negative emotions provoke an increase in the level of cortisol in the blood, which prevents the breakdown of fat, including in the waist area. In turn, joyful and happy events give a feeling of satisfaction and reduce the craving for junk food, which is usually used to “eat up” stress.
3. Give up alcohol for a while, or better yet forever.
Absolutely all alcoholic drinks have a negative impact not only on health, but also on the process of losing weight in general, retaining excess fluid in the tissues. Before losing your belly fat, you should replace your favorite semi-sweet snack with a glass of mineral water with a slice of lemon, so that the result of losing weight will please you and not upset you with puffiness the next morning.
4. Move more, sit less
Walking daily for at least an hour, doing household activities like cleaning around the house, and taking the stairs instead of the elevator help burn belly fat and make your waist more attractive.
5. Enrich your diet with fiber
It is recommended to eat at least five servings of vegetables and fruits per day to provide the body with enough dietary fiber. Fiber maintains the health of intestinal microflora, slows down the absorption of glucose into the blood and reduces the absorption of fats from food, which means that belly fat will melt rather than grow.
6. Drink adequate fluids
We are talking about clean drinking water in an amount of at least 1.5 liters per day, excluding tea and coffee, which should be limited to 1-2 cups. Insufficient water consumption leads to a slowdown in metabolic processes, including the breakdown of fat deposits.
7. Eat more protein and healthy fats
Eating eggs, cottage cheese, meat, fish and seafood provides the body with essential amino acids, preventing the loss of muscle mass during weight loss. Do not forget about fats, which our body needs even during weight loss, as they are the raw material for the synthesis of sex hormones.
8. Get enough sleep
Sleeping at least 7-8 hours a day will help adjust your internal biological clock and normalize metabolic processes in the body. At night, after 10 pm, melatonin is actively produced, which helps burn belly fat during exercise, while its deficiency leads to attacks of hunger and overeating.
9. Don't skip workouts
Regular exercise at least 3-4 times a week tone the muscles of the body, including the anterior abdominal wall. Cardio training, strength training, active swimming in the pool and even running will be effective - the abdominal muscles will be involved in almost any type of activity.
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10. Monitor portion sizes
Frequent overeating leads to weight gain, because in this case the body consumes more calories than it burns, that is, a nutrient surplus occurs. Naturally, their excess will be deposited somewhere and, most likely, in the hips and abdomen. It is especially important to control the amount of vegetable oils, peanut butter, seeds and nuts, which, in small quantities, are quite high in calories and can be unnoticed by eating more than necessary.
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