What is the root of the problem?
Waist circumference increases mainly due to fat deposits on the sides and abdomen. The reason for this, first of all, is an incorrect diet, which is often combined with insufficient physical activity. The predominance of carbohydrates in food, especially sweets, baked goods, and fast food, leads to the fact that the body does not have time to process excess of these substances into energy, but instead turns them into fat cells. In addition, in the absence of adequate physical activity, office work and a sedentary lifestyle, these cells are not burned.
The result is only their gradual accumulation.
In addition, the reasons for such a violation may be:
- hormonal changes;
- consequences of pregnancy and childbirth;
- genetically determined nature of subcutaneous fat deposits;
- deposits of fatty tissue around internal organs, for example, the so-called “beer belly” in men;
- pathologies of the endocrine system;
- diseases of the gastrointestinal tract, for example, dysbiosis, causing bloating.
7 Day Diet for a Flat Belly. Tips for losing weight
Meal plan
Proper nutrition plays just as important a role in losing weight as exercise. Follow this diet for 7 days and you will feel the difference. Start on the weekend so you have time to prepare.
1 day
- Breakfast: Omelet (3 egg whites, 75 g chopped pepper and a handful of spinach)
- Afternoon snack: 100 g chicken, ½ red pepper (cut into slices)
- Lunch: grilled chicken breast, lettuce, red pepper, green beans, olive oil.
- Afternoon snack: 100 g turkey breast, cucumber (cut into slices)
- Dinner: 100 g grilled chicken breast and steamed broccoli
Day 2
- Breakfast: baked chicken breast and a handful of fried cabbage
- Afternoon snack: 100 g turkey breast, ½ green pepper (cut into slices)
- Lunch: Baked haddock fillet with mixed green salad, ½ tablespoon olive oil
- Afternoon snack: 100 g turkey breast and 75 g steamed broccoli
- Dinner: Salmon steak with chopped dill and steamed green beans
Day 3
- Breakfast: 100g smoked salmon with spinach
- Afternoon snack: 100 g chicken breast, ½ yellow pepper (cut into slices)
- Lunch: grilled chicken breast, lettuce, ½ tablespoon olive oil
- Afternoon snack: 100 g turkey slices with avocado
- Dinner: Grilled lamb steak (or two cutlets), steamed broccoli and spinach
Day 4
- Breakfast: omelet (one whole egg and two whites), tomatoes, green beans
- Afternoon snack: 100 g turkey, ¼ cucumber (cut into slices)
- Lunch: baked cod fillet with lettuce, tomatoes, spinach and ½ tbsp. olive oil
- Afternoon snack: 100 g chicken breast, half fried zucchini
- Lunch: 100 g fried chicken breast, cooked with ½ tsp. oils and green vegetables
5 day
- Breakfast: 200g turkey breast, ¼ avocado and ¼ cucumber (cut into slices)
- Afternoon snack: two hard-boiled eggs, ½ red pepper (cut into slices)
- Lunch: 150 g grilled shrimp with green salad and tomatoes, ½ tbsp. olive oil
- Afternoon snack: 100 g turkey breast, almonds (5 pcs.)
- Dinner: 100 g chicken breast with steamed broccoli
Day 6
- Breakfast: Grilled haddock fillet with roasted peppers and zucchini
- Afternoon snack: 100 g chicken, one tomato (cut into slices)
- Lunch: 150 g turkey, green salad, steamed broccoli and ½ tbsp. olive oil
- Afternoon snack: 100 g chicken, pecans (5 pcs.)
- Dinner: 150 g - 200 g steak, green beans and broccoli
Day 7
- Breakfast: 3 egg omelet, grilled tomatoes and steamed spinach
- Afternoon snack: 100 g turkey, Brazil nuts (5 pcs.)
- Lunch: 150 g chicken breast with steamed asparagus and green salad
- Afternoon snack: 100 g turkey, ¼ cucumber (cut into slices)
- Dinner: Grilled skinless duck breast with sautéed oriental greens or broccoli
To make the fat burning process faster, follow these simple rules:
1) Eliminate K.R.A.O. from your diet
What is K.R.A.O.? This is a group of foods that do not benefit the body. K – caffeine, P – refined sugar, A – alcohol, O – processed foods. By giving up these foods, you will get closer to the dream of a flat stomach, because... they only prevent you from losing excess fat.
2) Encourage yourself
By suppressing the temptation to eat unhealthy foods, you reward your body. Did you know that a little encouragement won't hurt you? Treat yourself once a week to pasta with creamy sauce, chocolate fudge, or something else equally delicious. This will help you speed up your metabolism.
3) Use fish oil supplements
Fish oil found in sardines and salmon is a superfood. It contains a huge supply of Omega-3 fatty acids, which everyone needs. For those who do not want to eat natural fish oil, today there is a large selection of nutritional supplements. Be sure to include this product in your diet and it will help you burn belly fat.
4) Never skip breakfast
Each of us knows how important a healthy breakfast is; it is not called the most important meal of the day for nothing. You should have breakfast within an hour of waking up. Choose foods that will provide you with all the nutrients your body needs.
5) Try not to eat after 8 pm
“Breakfast like a king, eat like a prince, dine like a pauper.” Dinner should be light because at this time our digestive system is less active. Try not to eat after 8 pm to give your body enough time to digest food.
How to make your waist narrow without surgery?
To effectively solve the problem of obesity, it is necessary to understand why it occurred in the first place. Attempts to correct your figure on your own will be useless if you do not determine in advance the cause of excess weight. The same applies to the use of all kinds of biological additives, the effect of which has not yet been confirmed in any medical study.
Laxatives and diuretics can be considered as a way to quickly reduce your waist size. They have only a temporary effect. Their function is to remove water from the body, thereby creating the impression of slimness and weight loss. But the fat deposits remain in place. Moreover, as soon as the use of such drugs is stopped, the body instantly gains water in the same quantities.
hardware cosmetic procedures seem to be somewhat more effective
- cryolipolysis;
- mesotherapy;
- ozone therapy;
- pressotherapy;
- myostimulation;
- endermolifting;
- RF lifting, etc.
But they also help only in the early stages of obesity. Therefore, one of the truly effective methods for creating a beautiful waist is liposuction.
During this operation, SM-Plastic specialists remove excess fat cells from the subcutaneous tissues. The most common method of performing such interventions is tumescent liposuction. It is minimally traumatic, since it begins with the injection of a solution into the fat layer, providing:
- anesthesia;
- vasospasm necessary to reduce blood loss;
- Liquefaction of adipose tissue to facilitate its removal.
After this, a cannula is inserted under the patient’s skin through a small (up to 1 cm) incision and connected to a vacuum device, which sucks out the fatty tissue.
There are other methods of liposuction:
- water jet – saturation of fiber with liquid under pressure, which loosens fat deposits;
- ultrasonic – destruction of adipose tissue by high-frequency sound waves;
To prepare for liposuction, you just need to undergo standard preoperative tests, which is most conveniently done here, at the SM-Plastika clinic.
Individual consultation
Thank you for your application. Our operator will contact you from 8:00 to 22:00 Applications received after 22:00 will be processed the next day.
Abs exercises for women: flat stomach in 8 weeks
It's time to work on your flat tummy!
Cardio
Perform 3-4 cardio workouts per week for 20-30 minutes. This could be walking or sprinting, swimming or cycling - the important thing to remember is to have fun with the workout. It doesn't matter what you do, as long as you burn calories. You can train in the morning, on weekends or after strength training.
Maximizing Your Meal Plan
You can't just give up food. To look fit and healthy, you must eat the right foods, not avoid them. Many women lack protein and healthy fats, which typically results in weight loss but may leave the skin feeling loose. Here are some tips to help you maximize your meal plan:
Calories
If you want to lose weight, consume about 1,800 calories per day. This will help you lose 600-900 g of excess fat in a week. If you are losing weight faster, there is a possibility of losing muscle mass. As a result, you will get a thin but flabby body. Go towards your dream gradually! If you are unable to lose weight, reduce your calorie intake to 1650 for at least 2 weeks.
Protein
A person should eat at least 100 g of protein per day. It helps you maintain, repair and build muscle tissue. Many women don't know how much protein they consume per day, so start tracking this vital macronutrient. If you find it difficult to consume 100 grams of protein per day, use dietary supplements.
Healthy fats
A minimum of 20% of all calories consumed should come from healthy fats. They are essential for proper hormone function, brain function, fat loss, and more.
Carbohydrates
Try to avoid white poison - in other words, white sugar and white flour. Choose nutritious sources of carbohydrates: oatmeal, rice, quinoa, fruits and vegetables.
Power training
Lifting weights not only increases your metabolism, but also strengthens your bones and ligaments. Compound exercises such as squats and lunges work the gluteal muscles (the largest muscle in the body). Increasing muscle mass creates more mitochondria in muscle cells, which is great for burning fat. In addition, pumped up muscles always look good.
Basic exercises
It's time to do exercises for a flat stomach. When it comes to abdominal exercises, don't rush into sit-ups. There are much more effective exercises that won't hurt your neck, such as:
Plank
Exercise “Bird and Dog”
Ball exercises
Crunches
Boat pose
Yoga and Pilates are also great for working your core muscles. Whatever form of exercise you choose, it should be interesting and challenging.
What happens after the procedure?
The duration of the rehabilitation period depends on the volume of removed adipose tissue. Minor swelling and bruising at the puncture sites will completely disappear within a month. On average, a week after the intervention, the sutures are removed, after 2 weeks you can already evaluate the result, and the full effect will appear in about 2-3 months. You will need to wear compression garments throughout your recovery. Also, during this period, avoid going to saunas and swimming pools, as well as playing sports.
A thin and slender waist is a very real goal that can be achieved with just one operation at the SM-Plastic clinic. To schedule a consultation with our specialists, we invite you to call...
30-day fat burning program (detailed instructions and photos of exercises)
Exercise “Turn to the side” with weights
For this exercise, use dumbbells weighing 4-5 kg. If you don't have a dumbbell, you can use a water bottle for extra weight.
Technique:
- Stand straight with your feet shoulder-width apart. Take dumbbells and hold them at chest level.
- Turn left, then right. While performing the exercise, do not forget to tense your abdominal muscles and gluteal muscles for additional stress.
Standing turns
This exercise requires no additional equipment and is ideal for shaping and losing fat in the oblique muscles.
Technique:
- Stand straight with your feet shoulder-width apart. Place your hands behind your head.
- Raise your right knee as high as possible to reach your left elbow. Repeat the movement on the other side.
- Don't forget to tense your abdominal muscles.
Weighted Knee Raise
For this exercise you will need dumbbells weighing 4-5 kg. Additional weighting will be aimed at the upper and lower abdomen.
Technique:
- Stand on your right leg and move your left leg back so that your toes touch the floor.
- Raise your arms up while holding the dumbbells.
- At the same time, lower your arms and raise your left knee as high as possible.
- Do the required number of sets on your left leg, then switch sides.
After completing the training exercises described above, you can take a break of 5-7 minutes, and then proceed to a 10-minute cardio workout. You can run on a treadmill, swim, jog or cycle. For this lesson, you can use the video training below.
Video
