Excess weight, like any excess weight, makes life less vibrant and takes away strength, both emotional and physical. Local fat deposits not only reduce self-esteem but also significantly damage health. If you are one of those individuals who do not put up with the problem but solves it, then today’s article will be useful. Today you will learn how to remove fat from problem areas – the abdomen and sides.
If you want to remove fat from certain parts of the body, then you need to approach the problem comprehensively. Each person has their own problem areas, fat in the body is distributed unevenly, which means that it will also go unevenly. Therefore, get ready for the fact that there is no single tablet from local fat deposits. There is a single path that lies through proper nutrition, exercise, healthy sleep, and massages. But first things first.
Why is it important to maintain a normal weight?
The whole point is not in the fashion for the parameters of models, which are often not healthy, but in the fact that excess fat limits the overall mobility of a person and affects his physical abilities. And the most dangerous thing is that excess fat can collect not only under the skin but next to the organs. With excess fat, their blood supply is disturbed and swelling appears, due to which the weight increases even more. Bad blood flow organizes the growth of tissues of the internal organs, causing tumor processes. All this leads to premature aging of the body.
Diet to reduce fat on the sides and abdomen
The secret of this diet lies in the fact that it is exactly the same as the diet to reduce fat from the buttocks, arms, and legs. These diets can help you lose weight fast. And what does it look like?
Nutrition during weight loss should be balanced. The body needs proteins, fats, carbohydrates and all assorted vitamins and minerals found in a variety of foods. To do this, change your menu every day.
Remember that there are multiple products. Usually, this is all that can be attributed to simple carbohydrates (white bread products, sweet), which carry “empty” kcal and provoke overeating, you should also forget about the alcohol, excessively fatty meat (pork, lamb) and frying foods on a large amount of oil.
Count kcal.
To do this, you need to buy a kitchen electronic scale and find the application for your phone, which is usually called the “calorie counter”. With this, you can see every day clearly how well you eat. At first, the calculation of kcal may seem difficult, but you will quickly get used to it. Also, experts advise keeping a nutrition diary, in which case it is better to see where you make a mistake.
Eat fractionally
In order for the figure to become fit, you need to eat fractionally. Eat often but in small portions. Overeating stretches the stomach and provokes a feeling of hunger. Meals should look like this: breakfast, snack, lunch, snack, dinner. That is, you need to eat every 2-3 hours. If you are going to starve, sooner or later you will break loose – this is one, and two – hunger triggers a signal in your brain that hungry days have come and you need to be saved from death, which means the body begins to actively store excess fat. The lack of kcal often leads to the fact that a person not only does not lose weight but also ultimately gains weight after he returns to his usual diet. Remember that you need to reduce one kg per week. If it turns out more, then increase the amount of calorie content of the food.
Eat slowly, get up from the table with a slight feeling of hunger. Full saturated will be noticeable after 20 minutes.
Drink more water. It relieves the feeling of imaginary hunger, protects against edema and improves the metabolic rate. It is necessary to drink about two liters per day. In any case, drink when you want. Thirst is dangerous.
Once a week pamper yourself with your favorite forbidden dish. It may be a slice of your favorite pie or pasta in a creamy sauce, but don’t get too carried away. This will help you not to lose motivation in the process of losing weight.
Eat with joy
Food should bring not only benefits to you but it should also bring joy, it is necessary to cook tasty, otherwise, it will not help in losing weight and neither controlling the weight. You need to understand that if you embark on the path of healthy eating, then this is forever. Otherwise, you risk gaining weight back. Eat deliciously, and you will not have problems in order to limit yourself to junk food all your life. Bake chicken breast with vegetables and not fat cheese, cook salmon steaks, make vegetable salads, and when you want to remember the taste of pasta, then do not forget about whole grain flour products. On the Internet, you can find many recipes for healthy and tasty goodies, where kcal per serving has already been calculated.
What foods should be included in the diet?
- Chicken and quail eggs.
- Dairy and dairy products.
- Fish, seafood, lean meat.
- Legumes: beans, soy, chickpeas, lentils and other sources of complex carbohydrates.
- Natural oils in small quantities: olive, sunflower. Frying on it is not recommended.
- Nuts in small quantities.
- Vegetables and fruits. You need to be careful with the second, as they have a lot of glucose (sugar).
Procedures
Cold and hot shower enhances blood circulation in problem areas. Do it in the morning after exercise. Start with 10 seconds under the warm and cold water that the body suffers. Gradually it will get used to lower temperatures.
Massage is another effective way to improve blood circulation. It especially helps anti-cellulite and lymphatic drainage massage. These techniques fight local fat deposits very well.
Exercise for a beautiful belly
The most important thing in the process of losing weight is nutrition. But if physical activity is added to the diet, then the effect will not belong in coming. You can make 10,000 steps every day, but those who want to create a beautiful body should do a certain set of exercises. Exercise every day, and in a month the first results will be noticeable. Sports loads are the most appropriate two hours after eating.
Vacuum Retraction
Put your feet shoulder-width apart, hands-on-hips. Then exhale sharply through your mouth and hold your breath. In this case, the stomach should be maximally retracted. After ten seconds, relax and take a breath. This exercise is to be repeated 5-10 times.
Strap
Get on all fours, pull the heel of one leg back, stretch your arm forward. The back and legs should extend in a straight line. Tighten the abdomen and pelvis, pull the tailbone into yourself. Keep your lower back straight. It is necessary to keep the body in this state for a minute and change the arm and leg. Learn about more ways to burn fat fast.
Stomach twisting
Lie on your back. Raise your legs, bend your knees, arms stretch out in different directions. On the exhale, take the legs to the left, on the inhale, return them to their original position, on the exhale, take them to the right and on the inhale, return them to the center. Exercise this 10 times in each direction.
Conclusion:
The above-mentioned techniques and exercises to losing excess fat in your body will not only make your body physically fit but will also benefit your health in fighting against several diseases and illnesses.