How to remove belly fat in girls?

Why fat accumulates in the lower abdomen

This is primarily due to the characteristics of the human body and centuries of evolution. Once upon a time, fat reserves were necessary for survival in harsh natural conditions. As part of the modern development of society, fat no longer performs such an important function, but our ancient brain continues to accumulate reserves for a rainy day.

This is interesting: women are characterized by the accumulation of subcutaneous fat, while in men it is deposited in the visceral areas. At the same time, estrogens play a huge role in the production of fat deposits: during menopause and after it, when hormonal changes occur in the female body, you can notice an increase in the volume of the waist and hips.*

In addition, modern lifestyle is often associated with sedentary work, unhealthy diet and regular stress. All this contributes to improper distribution of subcutaneous fat and the formation of pronounced deposits in the lower abdomen.

Cryolipolysis - effective removal of belly fat

Cryolipolysis is an effective way to remove sagging belly without surgery. The procedure is carried out with a device that freezes adipose tissue and kills lipids. Cryolipolysis is not inferior in effectiveness to surgery, but does not require anesthesia and is painless.

The procedure acts selectively on adipose tissue, therefore it is safe. The peculiarity of the technique is the susceptibility of lipids to cold. These cells cannot withstand low temperatures and die. During cryolipolysis, only fat cells disintegrate and are frozen by the device. The temperature of exposure is calculated in such a way as not to damage healthy tissue.

In one cryolipolysis session, up to 30% of abdominal fat can be removed. The procedure can be performed if the folds on the abdomen do not exceed 6.5 cm. The minimum thickness of fat is 2.5 cm.

Cryolipolysis does not give an immediate effect. The process of fat destruction continues for a month after therapy. Immediately after therapy, you can return to your normal lifestyle. The first days after therapy, you should not take a hot bath, shower, sunbathe in the sun or in a solarium. Baths and saunas are contraindicated for a week.

You can lose belly fat without preparation. There is no need to fast before the procedure or limit yourself in other ways.

Cryolipolysis Price: 12,000 rub. — 16,000 rub.

(depends on the size of the nozzle, on the size of the fat trap)

There are also practically no contraindications to cryolipolysis:

• pregnancy;
• lactation;
• allergy to cold;
• menstruation;
• disruption of internal organs;
• oncology.

Cryolipolysis is an effective non-surgical abdominoplasty for patients suffering from subcutaneous fat that lies on the muscles. This fat is difficult to remove through diet or exercise, but cryolipolysis works great for it.

Organization of proper nutrition

To burn fat, first of all you should worry about changing your diet to a healthier one. At the same time, it is not at all necessary to go on a strict diet: moreover, most of these methods of losing weight have a negative impact on health. In addition, after you return to your normal diet, the volume will return. Therefore, in order to remove fat from the lower abdomen with maximum efficiency, it is necessary to improve your diet. First of all, exclude trans fats and free sugars from the menu. This means that you should give up fast food, store-bought sweets and snacks. Also, sweet soda and packaged juices should disappear from the diet. They can be successfully replaced with fresh fruits and berries, homemade compotes and decoctions. When losing weight quickly, you need to adhere to the two most important rules.

• Diet.
  Include more protein in your regular menu. This can include lean meat and fish, seafood, eggs, dairy products, soy, legumes and nuts. If you don't want to spend a lot of time preparing delicious and healthy food, pay attention to Formula 1 protein shakes from Herbalife Nutrition. One glass of this product replaces a full meal, providing a long-lasting feeling of fullness. In combination with physical activity, protein shakes help you quickly get rid of excess fat and effectively work muscles. In addition, this product is additionally enriched with a vitamin and mineral complex of 23 elements necessary for the human body. This is an excellent alternative to strict diets with a calorie deficit: you will not suffer from hunger and lack of nutrients, and with the right exercise schedule you can quickly get rid of lower belly fat.
• Mode.
  To effectively lose weight, nutritionists recommend sticking to a nutritional schedule. You should try to eat at approximately the same time, and the break between the main meal and snack should not exceed three hours. This will prevent you from constantly feeling hungry and not overeating during dinner. By the way, the advice “not to eat after six” is relevant only for those who go to bed at nine in the evening. In other cases, the last meal should take place three hours before bedtime: this way you will not go to bed on an empty stomach, but most of the nutrients will already be absorbed. For those who are accustomed to overeating at night, it is recommended to replace their regular dinner with Formula 1. Evening Cocktail from Herbalife Nutrition. One serving of the cocktail contains a lot of pure protein and a complex of microelements, as well as L-tryptophan, which helps normalize sleep.

If necessary, you can contact the Healthy Lifestyle Club. A nutrition consultant will provide proven information, optimize and personalize the program, and provide support. The specialist will also take the necessary measurements and record the results to see the dynamics. This way, it will be much more pleasant to watch your figure in a friendly and warm atmosphere.

Making a menu for weight loss

WHO recommends limiting the consumption of “free” sugars and sodium salt, but increasing the amount of fresh fruits and vegetables in the diet. According to experts, this should affect the preservation of health and improve the quality of life, as well as prevent the development of obesity****. Creating your menu in accordance with WHO recommendations is quite simple. We have prepared a table from which you can select suitable products.

Herbalife Nutrition protein shakes can be an additional source of protein. They can replace a full meal and promote a long-lasting feeling of fullness, preventing overeating.

Effective physical activity

Cardio exercises will help reduce your waist size and get rid of your belly. For girls, they are not limited to running: you can easily choose the optimal type of training:

• swimming and water aerobics;
• dancing;
• yoga and pilates;
• bodyflex;
• Hula Hup.

Any chosen load will help correct your figure not only in a certain place. After just a few weeks of active exercise, you will notice a decrease in waist and hip size, as well as weight loss. In order to achieve quick results, do cardio exercises for at least twenty minutes a day. And as an additional workout, make it a habit to walk up and down stairs. By the way, an evening walk at a comfortable pace will not only help get rid of belly fat, but will also reduce stress levels and give you a restful, healthy sleep.

Other ways to quickly lose belly fat

One of the best ways to lose excess weight has been and remains recreational running. When done correctly, it allows you to quickly lose weight and normalize the body’s condition. However, running is contraindicated for people suffering from diseases of the heart and respiratory system, as well as with disorders of the musculoskeletal system. In this case, active jogging can be replaced with walks at an average pace, but for results you can walk for at least thirty minutes a day, gradually increasing the speed. Another way is to purposefully go to a fitness center, where you ask the instructor to select the optimal set of exercises to work all the abdominal muscles. However, before starting classes, you need to know all your contraindications and recommendations. Finally, another way to look more fit is to watch your posture. It not least affects the visual volume of the abdomen.

Breathing exercises

To quickly and effectively lose weight, perform the “vacuum” exercise. This is a yoga asana aimed at improving peristalsis and normalizing the functioning of the gastrointestinal tract. However, in addition to this effect, it has a lot of other advantages, including helping to work out all the abdominal muscles, quickly getting rid of a bulging belly and strengthening the corset. To do the exercise:

1. Lie on your back, bend your knees, stretch your arms along your body and relax as much as possible. Start breathing slowly from your diaphragm.
2. Exhale smoothly, trying to get all the air out of your lungs. After exhaling, pull in your stomach, trying to press it as close as possible to your spine. Hold the position for 10–15 seconds.
3. Slowly begin to inhale, releasing tense muscles.

Top exercises for a flat stomach

For a pronounced effect, you need to devote at least three days a week to classes, and then quick results will not keep you waiting. What exercises can you do to work your abdominal muscles and get rid of excess fat in this area?

Raising extended legs.

One of the most effective options for working out the abdominals and thighs, which helps to achieve pronounced results in the shortest possible time. To perform the exercise, lie on the floor with your arms extended along your body. Legs should be straight. Start lifting them up, squeezing them together and tensing your abdominal muscles as much as possible. As a result, your legs should be at an angle of 90 degrees to your body. Hold at the top for a few seconds, then slowly lower back to the starting position. Repeat 15 times, 4 sets. Over time, the number of lifts can be increased, and the legs can not be lowered to the floor, leaving them 10–20 cm above it.

Bike.

A relatively simple exercise that helps get rid of fat in the abdomen, buttocks and thighs. In addition, it perfectly increases endurance. To perform the exercise, lie on your back with your arms extended along your body. Raise your legs so that your hips form a right angle with your body. Bend your knees and begin to straighten them one by one, as if you were pedaling a bicycle. Make sure that your back does not come off the floor and your abs remain tense. Do the exercise for 2-3 minutes until you feel tired.

Twisting.

One of the most effective ways to quickly get rid of fat in the lower abdomen, as well as achieve a thin waist and beautiful muscle definition. To perform the exercise, lie on your back with your knees bent. Place your hands behind your head or cross your chest. Begin to lift your upper body, alternately leaning to the right and left. Repeat 15 times on each side, 4 sets.

It is important! Perform all exercises only after warming up: this will prevent possible injuries and also saturate the blood with oxygen, increasing the effectiveness of the workout.**

Why can't you get rid of your belly?

There are several reasons why exercises, diets and creams do not have the desired effect. The first, and most common of them, is banal laziness. Yes, yes, exactly laziness. Many women believe that it is enough to do 50 abdominal exercises a day and that’s it, the belly should immediately begin to go away! But it was not there.

It turns out that it’s not enough to just pump up your abs, you also need to run, do gymnastics, warm up other muscles! And also don’t eat too much! Otherwise, some ladies decide that since they started doing physical exercises, that is, anything is possible! Or vice versa: girls go on a diet, eat right, limit the amount of calories they consume, but completely forget about sports activities and are very upset that their tummy is not going away!

The second reason is lack of patience. Agree, I really want the result of the efforts made to be visible immediately: a visual incentive appears, and you don’t feel so sorry for yourself, and you have something to brag about. But it often happens that after two weeks of exercise or diet, the positive result is not noticeable at all. This is where women begin to get upset, decide that they have chosen the wrong method of losing weight and give up halfway through.

Of course, it’s a shame when someone’s results are visible within a week, while others don’t have any trace of it! But the fact is that each body has its own characteristics, each loses weight in its own way, and the absence of a pronounced external result does not mean that no changes are happening inside either. Maybe you just need to be patient and put in a little more effort!

The third reason is medical. It happens that the cause of the tummy is hormonal imbalances or improper functioning of the digestive system. In order to exclude this option, you should definitely consult a doctor - for some diagnoses, physical activity is generally contraindicated.

Alternative Methods

Alternative techniques aimed at combating excess weight and skin imperfections can provide additional assistance in losing weight.

Massage.

Lymphatic drainage or anti-cellulite, it helps to launch microcirculation of blood and lymph, normalizing metabolic processes. It is best to turn to professionals, but if you wish, you can perform this massage yourself. Do it at least three times a week to improve the condition of your skin and quickly get rid of fat in the problem area.

SPA treatments.

Another way to improve blood flow and speed up the breakdown of fat cells. Wraps work best: they tone the skin, improve its condition and help with weight loss.

Scrubbing.

Exposure to exfoliating particles not only rejuvenates the skin, but also nourishes it. In addition, the scrub helps accelerate blood flow in the treated area, which leads to faster breakdown of fats. For maximum effect, it is recommended to use products with natural ingredients: for example, Herbalife Nutrition Instant Skin Renewal Berry Scrub.

How to remove belly fat

You can correct body contours and remove fat folds from the abdomen using laser, ultrasound or cryolipolysis. These are atraumatic methods of cosmetology to remove the stomach without surgery, which are aimed locally at the problem area. Healthy tissues and organs are not affected.

During the procedure, only fat is removed. The device destroys fat cells, the contents enter the intercellular space, and then are excreted naturally through the lymphatic system.

Liposuction of the abdomen without surgery is recommended for people who are not severely obese. Fat folds on the abdomen should not be more than 6.5 cm. In case of severe obesity, it is impossible to remove the abdomen and fat without surgery.

Additional recommendations

The effectiveness of weight loss depends on many factors. In particular, on sleep and stress levels. To quickly get rid of fat in the problem area, do not forget about your daily routine. You need to sleep at least eight hours a day, in a well-ventilated area, avoiding overeating at night. Sleep is the best friend of a beautiful figure. So, if you want to lose weight faster, do not forget about an integrated approach. Eat more protein and fiber, exercise regularly, get outdoors, and get enough sleep. Within a few weeks you will notice positive changes not only in your figure, but also in the general condition of your body.

Links:

* Sexual characteristics of the regulation of adipose tissue // https://cyberleninka.ru/article/n/polovye-osobennosti-regulyatsii-zhirovoy-tkani/viewer

** New encyclopedia of bodybuilding // https://bookscafe.net/read/shvarcenegger_arnold-novaya_enciklopediya_bodibildinga_kn_2_programmy_trenirovok-224653.html#p1