How to lose belly fat quickly and effectively - secrets you didn’t know about

Below we will look at the reasons and most common scenarios for getting rid of belly fat. And the opinion of an expert from the Doctor Bormental clinic can be read at the end of the article.

People mistakenly believe that getting rid of belly fat and losing weight is possible only through physical exercise. This is far from true. You can tighten your stomach only with an integrated approach, which includes:

• balanced diet;
• drinking enough drinking water;
• active physical activity;
• working with a weight loss specialist to change your eating habits.

Losing weight and getting rid of your belly won't happen quickly. This is a long-term job that will require a lot of effort and patience.

Causes of fat on the stomach and sides

Problem areas often arise completely unexpectedly. Some note that fat in the lower abdomen hangs after the second birth, some observe undesirable changes at 37, others at 35 years old. Yes, excess weight really appears under the influence of many factors and they are all purely individual. Even an experienced specialist cannot always immediately determine why fat began to accumulate in the abdominal area. And the answer to this question affects further treatment.

The reasons can be very different:

1. Stress. Due to stressful situations, many processes in the body fail. Moreover, feeling unwell often prompts you to uncontrollably eat everything that catches your eye in order to somehow alleviate emotional discomfort. This kind of food addiction really needs to be fought, as this can be the main reason for the appearance of extra pounds.
2. Various types of diseases. Diabetes mellitus or disorders of the cardiovascular system can also cause fat deposits. It is not always possible to completely eliminate the problem. If the disease is chronic, then you should take the necessary medications as directed by doctors and follow nutritional rules, as well as, if possible, exercise.
3. Hormonal disbalance. This problem occurs especially often in women. It is observed after pregnancy or taking oral contraceptives, and can be caused by diseases of the thyroid gland. To remove belly fat in these cases, you need to take properly selected hormonal medications, adhere to an active lifestyle, and follow the principles of proper nutrition. But various low-calorie diets, on the contrary, can aggravate the course of diseases.
4. Slowing metabolism. This problem most often occurs in men and women after 30 years of age. During this period, metabolic processes really slow down. Nevertheless, it is always possible to remove a hanging belly even in a relatively short time and without harm to the body - if you approach the issue wisely.

Ways to speed up fat burning

There are some ways to significantly speed up metabolism and the fat burning process:

• ginger root. If you add it to tea or other drinks a couple of times a day, you can speed up your metabolism somewhat. But you should not drink it too much, as in large quantities it will have some side effects;
• cellulose. If you don't get enough of it from natural sources, you can choose a supplement that contains it. Fiber helps digestion and intestinal microflora;
• Fat burners help the body use its own fat as energy, that is, they promote its breakdown, and also speed up metabolism, but may have some contraindications. Therefore, before using them, it is recommended to consult a doctor, because in most cases supplements are contraindicated for people with diseases of the cardiovascular system;
• Some drinks and foods can speed up your metabolism (for example, green tea), making the weight loss process faster and more effective.

All these methods will be effective if general recommendations regarding nutrition, training and regimen are followed.

How to get rid of belly fat - 5 effective ways

If the belly hangs and the skin on it lacks elasticity, then it really looks ugly. But an unattractive appearance is not at all the main factor indicating that the problem needs to be solved. Ignoring the problem can cause disturbances in the functioning of internal organs. Is it possible to remove belly fat easily and quickly? Without harm to health and for a long time - of course not! But the following recommendations will help you get closer to your cherished goal:

• drink at least two liters of water daily. The norm is calculated approximately from the proportion of 30 milliliters per kilogram of weight;
• reduce the size of portions, try to adhere to the “plate rule”: half of the meal should be allocated to vegetables, the rest evenly to complex carbohydrates and protein, cereals and lean meats;
• engage in those sports that bring maximum satisfaction and do not cause negative emotions and physical discomfort. But you should be careful: excess weight can cause injuries during training, since the load on the joints and lower back increases significantly. Obese people should only exercise according to a program developed by weight loss specialists;
• give up bad food habits: add a lot of salt, cook with a lot of vegetable oil, fat, regularly use semi-finished products;
• give up all kinds of sweet carbonated drinks and alcohol.

Let's look at several other ways to reduce belly fat.

Method 1. Massage and wraps

To date, cosmetologists are ready to offer various techniques of massage and wraps. When deciding on such a procedure, it is necessary to consult with an experienced specialist who will give the right advice, since some types of activities have contraindications.

The massage will appeal to those who want to improve the condition of their skin and its appearance, but it will not help remove belly fat without exercise at home.

There are the following types of massage:

• plucked Helps tighten muscles, tone them, remove stretch marks;
• honey Removes toxins, makes skin smooth, increases elasticity;
• manual. Performed without additional equipment, just massage oil is enough.

Wrapping with cling film also helps improve the condition of the skin and remove excess fluid. This is evidenced by numerous reviews from girls on the forums. But you won’t be able to remove your stomach with cling film in a short time. Moreover, the results of these executions can be preserved for a long time.

The so-called isothermal wrap is especially popular: cold helps eliminate swelling and irritation on the skin, while hot wrap removes harmful substances from the body. If you want more tangible results, then you need to contact specialists at a weight loss center, who will understand the reasons for the appearance of belly fat and offer a comprehensive approach to getting rid of it.

Method 2. Exercises

Thinking about how to remove belly fat after 30, 40 or 50 years for a woman or a very young girl, many realize that it is impossible to do without physical exercise. But how to organize the training process correctly? Of course, it is best to consult a specialist. Not all exercises are allowed for women after childbirth or cesarean section; people with a sore lower back or osteochondrosis need to be especially careful. Let's consider the simplest and most accessible set of exercises:

• "scissors". The lower abs are perfectly formed when a person lies on the floor, stretching his arms along the body. Next, the legs should be raised, and the legs should be spread and brought together 30 times. It is recommended to perform 3 approaches;
• "climber" Photos on the Internet will help you take the correct starting position of the body. You should take a lying position, then lift one leg off the floor and push your knee to the sternum. Repeat the same with the other leg. It is necessary to carry out 3 such approaches of 20 repetitions;
• "twisting" The lower back should not lift off the floor surface. Place your hands behind your head, bend your legs. As you exhale, lift your gluteal muscles and forearms off the floor to lift your upper back. 3 sets, 30 repetitions will strengthen the muscles of the problem area even after childbirth for a nursing mother. This exercise will help remove fat not only from the stomach, but also from the chest. Physical exercise really turns out to be effective in the fight against extra pounds. However, to be completely sure that they will not lead to negative consequences, it is worth seeing professionals at weight loss centers and combining them with the principles of proper nutrition.

Method 3. Diet

• A diet can help you remove an apron on your stomach at home. What does this mean? Not at all fasting and giving up all foods except low-fat cottage cheese and vegetables. The lower abdomen and sides will really go away if you follow the rules of a healthy diet. Their point is that bad eating habits remain a thing of the past, and they are replaced by rational fractional nutrition. At the same time, the menu may consist not only of healthy products, but also of undesirable and even “harmful” ones. Yes, yes, psychotherapists know how to teach people to live and eat in such a way as not to deny themselves anything - and, nevertheless, get a flat stomach. But first, all patients, of course, have to limit themselves for some time in their daily choice of foods. However, let's return to our bellies. As an example: a diet based on the following principles will bring good results:
• exclusion of fatty foods, soda, tobacco, alcoholic beverages. Everyone knows about the harmful effects of these products. However, not everyone realizes that they can cause excess weight. If you do not exclude them from the diet, then the belly will go away for a long time; even in 2 months it will be simply impossible to get rid of extra centimeters, especially for a woman after 40 years. But everyone wants results in a week;
• portions should be 300-350 g, every 3-3.5 hours (5-6 times a day). The most important thing is not to starve! A large calorie deficit can undermine your health, and in no case should it be a sacrifice for the sake of a beautiful figure!

Method 4. Foods that burn fat

These are types of food rich in nutrients, vitamins, and minerals that are essential for the human body. These include:

• dairy products. They increase the level of calcitriol, which is involved in metabolic processes, accelerating it;
• ginger. It is necessary to improve metabolism. The stomach is supplied with blood, which promotes better digestion;
• cabbage, cinnamon, cucumbers, water cleanse the body of harmful toxins and waste;
• Rolled oats and legumes relieve hunger for a long time.

Without the right diet, you will not be able to achieve your dream figure. All short-term diets give a temporary effect. The following rules do not impose serious restrictions, but will help debug your diet:

• breakfasts should be the most satisfying. In the morning, you can safely eat dairy, protein products (eggs, cheese, lean meats, cottage cheese), vegetables, and fruits. It is better to drink green tea, with the addition of ginger or cinnamon. It is rich in antioxidants that help slow down cell aging and strengthen the immune system;
• At lunchtime, vegetable soup is ideal. You can also include meat or fish dishes, light salads without mayonnaise (it is recommended to replace it with vegetable oil, Greek yogurt, or lemon juice);
• You can have a snack with berry smoothies, fresh juices, fruits, salad, make cottage cheese casserole or cheesecakes;
• food taken during dinner should not burden the stomach. The ideal solution would be vegetable stew, cottage cheese casserole, steamed fish or chicken breast.

It is important that after each meal there is a feeling of fullness, but not heaviness. Overeating should be avoided, as it can cause stomach discomfort, slow down metabolism, and reduce the effectiveness of the fight against extra pounds.

Method 5. Cleansing the body

Research on this issue varies, as do the opinions of experts. Most people are convinced that it is impossible to cleanse the body or the liver, but you can help it cope with the burden of fatty or fried foods.

There are several options:

1. Dietary. How to remove unnecessary pounds, at least for a short time? Be patient, go get examined, get a recommendation to resort to some proven, slow, safe method.
2. Enema. A radical, unsafe method that is often used by fanatics of cleansing the body. There are no clear scientific studies showing the benefits of this technique.
3. Hunger. This method is not safe even for healthy people. It consists of having fasting days once a week, drinking only water. But there is currently no scientific evidence of the method’s benefits.

Fasting, enemas, low-calorie diet, exhausting workouts - all these are short-term and unsafe methods.

A set of effective exercises

A girl’s lower abdomen can be reduced with the right selection of exercises. They should not be aimed only at working the abdominal muscles and oblique muscles; strength exercises combined with cardio help to lose weight. But it’s better not to forget about abdominal training.

For a flat tummy

Diet combined with physical activity will help you achieve a flat stomach.

You can't achieve it just by pumping up your abs. Best suited for this purpose:

• running, cycling, jumping rope and other types of aerobic exercise;
• various strength exercises, both with a barbell and dumbbells, on simulators. If they are absent, you can use any other weights, incl. made by hand;
• home exercises, for example, push-ups, step-ups, Pilates movements, and so on.

Combining different types of exercise works best; for example, circuit training is considered effective; it will help a girl get rid of a large number of calories and speed up her metabolism.

Interval loads also have huge potential, that is, when heavy exercises are combined in one workout, as well as low- and moderate-heavy movements.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

However, such training is suitable for those who already have sufficient physical fitness. You should not start losing weight with such activities. Since they significantly load the cardiovascular system and joints. For untrained people or those with heart problems, such exercises will do more harm than good. During interval training, special attention should be paid to well-being and technical skill in performing the exercises. If your condition worsens, it is strongly recommended to stop training. And technically correct execution of exercises will allow you to avoid injuries and achieve maximum results from training, especially when performing exercises with weights.

With a hula hoop

The hoop also helps you lose weight, but it does not work in terms of stimulating local fat burning.

When working with it, only the stomach does not go away, it is only a type of aerobic exercise, which quite effectively helps to burn fat.

Important! An additional effect of the hoop is that when working with it, the abdominal muscles and oblique muscles are significantly loaded. When working with a hula hoop, the muscles of the buttocks and thighs are also loaded, which allows you to form the desired figure faster. After the fat layer is reduced, the stomach will acquire a beautiful shape.

A girl aged 15 or even younger can spin a hoop. It has no special contraindications, except for the presence of problems with the spine and open wounds. But it is better to increase the load gradually. One option is to start with 15 minutes a day, increasing the load by 5 minutes every 3 days. When the time reaches an hour, you can include other movements in the workout.

Read on the website how to properly spin a hoop for weight loss.

For the bottom

There are no special exercises that will help reduce a girl’s lower belly. The fat layer will decrease as the body generally loses excess weight, but not in any other way.

But the lower abdomen can be strengthened, that is, the abdominal muscles can be developed and toned. To do this, it is recommended to pay attention to the following movements:

• twisting, especially on a bench in a position where the legs are higher than the head;
• hanging leg raises. You need to hang on the horizontal bar and raise your straight legs up; if that doesn’t work, then at the first stage you can bend them at the knees;
• lifting the body up. Performed in the same way as crunches, but the body does not rotate to the side at the top.

These movements will allow you to develop your abs, but they will become noticeable only after the fat layer has been reduced.

Important Tips for a Flat Stomach

The following recommendations will help reduce your waist circumference and tighten sagging abdominal skin after losing weight.

Limit your gluten intake

Gluten is one of the heaviest foods. It is poorly absorbed by the body, causing heaviness and discomfort. Some people may experience individual intolerance to this component, accompanied by bloating and diarrhea. Heavy foods harm not only your health, but also your figure. Gluten slows down the process of weight loss, which makes it very difficult to eliminate belly fat. Gluten is found in the following foods:

• wheat (bread, pasta, baked goods)
• rye, oats, barley
• breakfast cereals (except real corn flakes)
• sausages
• canned food
• sweets
• thick sauces
• yoghurts
• beer
• ice cream

Abandon the “lose weight in a week” goal

Many people, such as women in the postpartum period, dream of quick ways to help lose weight in a week. But you should understand that you cannot get rid of fat deposits that have accumulated over the years in a few days. Neither miracle pills, nor the most effective workouts, nor diet will help. This goal must be abandoned first. Rapid weight loss is indeed possible. The question remains: will it be beneficial? Soon the weight may return, and health will be undermined. Is it worth it?

Learn to understand KBJU

KBZHU is the correct calculation of calorie content, consumed proteins, fats, carbohydrates. A calorie deficit is important for losing weight. But at the same time, the body must receive a sufficient amount of nutrients, vitamins, and minerals. These components are building materials for cells and muscles; abandoning them can lead to irreparable health consequences.

It is important to give up fast carbohydrates and replace them with slow ones: baked goods, confectionery - with cereals, dried fruits. Fast ones satiate the body almost immediately, but soon their effect decreases, and a feeling of severe hunger appears. Slow carbohydrates have a longer lasting effect, providing a long-lasting feeling of fullness. On a daily basis you should consume:

• 50% carbohydrates;
• up to 35% proteins;
• up to 30% fat.

Stick to this norm and see results.

Carefully proceed to training

Training should be systematic. It is important to understand that overexertion during training can negatively affect your health. This can lead to poor health and muscle pain. Irregular but overly intense exercise only moves you away from your goal.

Exercise at least three times a week

Three sports activities a week are enough for the belly to go away quickly. It is advisable that the first training session be, for example, on Monday, the second on Thursday, and the third on Saturday. This schedule will allow the body to recover.

For proper, sustainable weight loss, diet or exercise alone is not enough. An integrated approach is important, a well-designed methodology based on changing eating habits, light physical activity and working with a psychologist. This approach will allow you to get a good figure while maintaining health.

Cost of non-surgical abdominal liposuction

The cost of fat removal is calculated based on the volume of fat deposits and the number of sessions. At the initial consultation, the doctor will calculate the number of sessions and prescribe a course. The cost of the course will be announced at the consultation.

Fat removal without abdominal surgery costs between 12,000 and 16,000 per session. Each Moscow clinic has its own prices for tummy tuck without surgery.

Removing fat without surgery is the right solution if you need to correct the contours of the body and remove excess volume, but if you are overweight, the procedure is ineffective. In one session you can lose up to 25-30% of body fat. Sessions can be continued until a layer of less than 2.5 cm remains on the stomach.

To consolidate the results, you need to change your eating habits, establish a healthy diet and include regular sports training. The fat will not return to the site of removal, but it may grow in other areas.

Expert opinion

About attempts to burn belly fat with isolated exercises, a scientific study by Vispute et al. was published back in 2011, in which the subjects consumed the same amount of calories for 6 weeks, but were divided into 2 subgroups: the first (control) did not exercise at all, and the second one trained 5 days a week, performing 7 abdominal muscle exercises in each session, 2 sets of 10 repetitions.

Results: Scientists found no significant differences between the two groups of subjects in such indicators as total body weight, total body fat percentage, abdominal fat percentage, waist circumference, and abdominal and iliac crest skin fold thickness.

Conclusion: 6 weeks of abdominal exercises is not enough to reduce subcutaneous abdominal fat or improve other body composition indicators.

These studies, in full agreement with previous experiments, do not support the idea of ​​a local effect of strength training on fat mass in the trained area.

This means we return again to the psychotherapeutic formation of rational eating habits. Well, there is no miracle pill in the world for excess weight, no miracle exercises for local fat storage... it’s a pity, but no.

Benefits of removing belly fat without surgery

The innovative equipment used for non-surgical tummy tuck is safe and guarantees good results. The course is drawn up by the doctor individually after examining the patient.

Benefits of non-surgical fat removal from the abdomen and sides:

• no preparation required for the procedure;
• lack of rehabilitation;
• minimum contraindications;
• low risk of adverse reactions;

• painlessness;
• atraumatic;
• targeted effect on adipose tissue.

Expert help

Home weight loss is based on your own experience and feelings, but it’s still worth listening to the opinions of professionals.

Especially now, when you can find a lot of information on the Internet, various techniques, training programs, as well as opinions of real people about certain approaches.

All this allows you to find the best way to lose excess weight, choose the appropriate method, and then look at your body and work individually.

Shaun T, coach

A well-known trainer abroad has developed a technique that allows you to train and lose weight at home. Many people practice his method, and most are happy with the result. He believes that losing weight begins with a diet, after which you need to begin a gradual progression of loads, then the result will not be long in coming.

Lyudmila Denisenko, nutritionist

Nutritionist and doctor Lyudmila Denisenko believes that you can lose weight only by establishing proper nutrition. We are not talking about fasting or any debilitating diets.

It is important to understand which products are useful and which ones are better to reduce and gradually adjust the system. She does not deny the benefits of physical exercise, but she is dubious about local fat burning, considering it a myth.

Ekaterina Usmanova, fitness bikini athlete

The famous fitness model and Russian fitness bikini champion immediately says that losing fat only in the abdominal area will not work. She believes that the issue of losing weight needs to be approached comprehensively, taking into account nutrition, training and the general daily routine, then the result will be quick and long-term.

Main conclusions

Losing weight in the abdominal area is only possible with an integrated approach. You cannot lose fat in one part and leave it in another. This is what professionals say, and any amateur can verify this from his own experience.

Working on your waistline starts with diet. This is the basics you need to understand when you start out. After this, you should pay attention to the training, structure it correctly and set up the system. All this will lead to a result that will not keep you waiting.

You can speed up the weight loss process with the help of fat burners, but before using them you should consult your doctor.