how to lose lower belly fat female

How can a woman remove fat from the abdomen and sides at home?

Subcutaneous and visceral fat on the abdomen is not only an aesthetic problem. Fat deposits can lead to serious heart complications and diabetes. There are several ways on how to lose lower belly fat from the female's abdomen. Together, they will definitely give a positive result.

Causes of Fat

The female sex is much more susceptible to the appearance of fat than men. The thing is that female fat cells are much larger than male ones. The next reason is the hormonal background.

The surefire way to get rid of fat on the stomach and sides is the intensive burning of deposits, which will occur due to a proper diet and special exercises.

The main causes of deposits:

• hormonal disbalance;
• carbohydrate-rich diet;
• postpartum period;
• lack of physical activity;
• natural features of the body structure.

Fat on the stomach grows very quickly. To grow a plump belly for a woman is not difficult in just a few days. But getting rid of extra centimeters will be quite difficult. 

To find out if excess fat on your sides and stomach is threatening you, measure your waist circumference. For a woman, it is critical if the waist is more than 88 cm, for men more than 102 cm.

Body Fat Types

Fat on the sides and abdomen can be either subcutaneous or visceral. The peculiarity of visceral deposits is that they accumulate inside the films inside the abdominal cavity — serous membranes. This fat is necessary for us to protect internal organs. Visceral fat also acts as an “energy store.”

The main danger of visceral deposits is that their excess can lead to excessive production of hormones and slow down the metabolism. The rate of visceral fat is not more than 15% of the total amount of body fat in the body.

Subcutaneous fat on the waist and abdomen is located directly under the skin, and getting rid of it is much easier than from the inside. For example, special exercises will be very effective. You need to start the fight with extra centimeters by cleansing the body, and especially the intestines.

Proper cleansing

Before embarking on other methods of removing fat from the abdomen, you need to start with a complete cleansing of the intestines. Such procedures are contraindicated for people suffering from chronic diseases, especially with gastrointestinal problems.

You can cleanse your intestines with activated charcoal. Tablets are taken at the rate of 1 tablet per 10 kg of mass. If your weight is 70 kg, you need to take 7 tablets in the morning and also 7 tablets at night.

Baking soda is very effective. It should be 1 tsp. dilute soda in 200 ml of warm water and drink every morning on an empty stomach.

Flaxseed and oil are another effective product that will help to cleanse the intestines as completely as possible. A seed is added to kefir for 1 tbsp. l and drink, and linseed oil take 1–2 tbsp. l once a day.

Healthy diet

It is unrealistic to drive a fat belly if you do not follow the rules of a rational, healthy diet. An effective diet after cleansing the intestines and some fat-burning products will help to quickly remove fat from the stomach.

Limit sugar

Refined sugars interfere with the normal course of metabolic processes. Sugar breaks down our body into fructose and glucose. The liver turns fructose into fat, which is deposited on the stomach.

Only a drink can be worse than refined sugar. You can drink a lot of sweet drinks, and this increases the risk of obesity. Therefore, the second step that must be taken to remove fat from the abdomen and sides is to establish a diet.

There should be fruits on the table whose natural sugar will more than cover the harm of fructose. Packaged juices, sugary soda, and even sports drinks containing sugar should be completely removed from the diet.

For a flat stomach, more protein

One of the most important macronutrients that helps you lose weight is protein. Protein food quickly satisfies hunger and accelerates metabolism by 100 kcal per day. Protein nutrition is not just a special diet, like melt fat on the waist and stomach, but a diet that helps to stay in the right weight for a long time.

Studies have confirmed that a diet high in protein is an effective way to remove belly fat. The whole secret is that the body spends a lot of energy on the processing of heavy protein foods, and draws this energy from its own fat.

The desired effect can be achieved by increasing the proteins in the menu to about 30% of the total amount of food eaten per day. This can be eggs and seafood, legumes and nuts, red meat and poultry, as well as dairy products with low-fat content.

How to quickly remove fat from the abdomen: reduce carbohydrates in the menu

A fat belly will begin to lose weight if you cut carbohydrates on the menu. Low carbohydrate nutrition is another effective way to remove fat from the abdomen in women and men.

An additional bonus of low-carb nutrition is the quick removal of excess fluid from the body. The first result of such a power system will be visible within three days. According to the observations of doctors, a diet in which very little carbohydrate food helps to get rid of visceral fat.

To drive fat from the sides and stomach, you just need to exclude refined carbohydrates from food. If the goal is to quickly lose weight, it is enough to cut the rate of carbohydrates consumed per day to 50 g.

Fiber-Rich

A diet rich in fiber will help get rid of belly fat. Especially useful are soluble fibers, which are excellent in helping to lose weight in the abdomen. Soluble fibers absorb water and are delayed when moving through the digestive tract. As a result, a feeling of satiety after a meal is felt for a longer time, and appetite is reduced.

Fiber on the menu is excellent help on how to remove fat from the abdomen and sides without fasting. Studies have confirmed that only 14 grams of fiber per day consumed over 4 months will help to lose about 2 kg of weight.

Therefore, you need to eat more fruits, raw vegetables, and legumes.

Fat Belly Fat Burner Products

You can not go on a strict diet, although this option can also help melt the fat on the sides and stomach. It is enough to build your diet so that its basis is fat-burning products for a flat stomach.

Scroll:

• All dairy products are low fat. Milk contains a lot of protein, which accelerates metabolism. And this contributes to the burning of fats.

• Cabbage, cucumbers, and bell peppers. These vegetables cleanse the intestines and have reduced calorie content. They can be eaten as much as you like without harm to the waist.

• Apples, citrus fruits, and pineapple. These are also fat-burning products that help you lose weight.

• Oatmeal, rice, and buckwheat. Cereals fill the gastrointestinal tract with instant fiber and give a long-lasting feeling of satiety.

• Ginger, cinnamon, and mustard. Eating these spices is also a great way to remove excess fat from your stomach without suffering. These products make fat cells burn faster.

• Green tea. Probably the most powerful enemy of fats. Green tea accelerates metabolism and removes not only subcutaneous deposits but also internal ones. So, we drink tea and remove fat from the abdomen.

Another aide in weight loss is plain water.

Drinking mode

Fat on the stomach, how to get rid of? Properly adjusted drinking regimen will help! The liquid can be driven off very quickly. To calculate the amount of fluid that you need to drink per day, you should multiply your weight in kilograms by 31. On average, for a woman, the need for water is 7 glasses per day.

Please note that it is recommended to drink 1.5 liters of pure water. Drinks are not included in this calculation. You should drink a lot at any time of the year. Due to lack of moisture, the skin on the body becomes dry, begins to peel off. Drink water slowly, in small sips.

Nutritionists recommend drinking a glass of water on an empty stomach very quickly only in the morning.

Remove fat from the abdomen while dieting

It is not necessary to go on a rigid diet to melt a fat belly. Nutrition for losing belly should be balanced and sparing. There are rules to follow.

A fat-burning diet should not contain empty calories. Refuse at least for a while from fatty foods, fried and smoked, fast food.

You can not torture yourself with hunger and you need to do snacks. It can be nuts, an apple, or an orange, low-fat yogurt.

Four hours before bedtime, you must refuse food.

Menu:

• Breakfast. You can eat granola or oatmeal with kefir or dried fruits. Allowed 20 g of butter and cereal bread.
• Lunch. For lunch, there should be a light soup, a salad of raw vegetables, a piece of boiled meat.
• Dinner. Vegetable or fruit salad, a slice of cheese, and kefir.

The main amount of food should be consumed in the morning. Light meals are allowed between meals.

Training: an effective way to get rid of fat

A woman can be slim, but, despite this, have a thick belly. If the problem is only with fat on the waist, special exercises will help to remove it. Exercising directed loads is a great way to remove fat from the abdomen at home without diets.

Before you begin classes, you need to evaluate the problem. If you need to remove a couple of centimeters, there will be one lesson per day. 

If the problem turns out to be very neglected, you will have to increase the intensity of training. Then the thick abdomen begins to lose weight.

In one workout you must complete:

• 40 squats
• 100 rope jumps;
• 30 swings with legs lying down;
• 5 minutes to turn the hoop;
• Turn the torso for 5 minutes.

Allow yourself the first days to hack. But you need to try to perform the whole complex of exercises every day. After a week, the muscles get stronger and the first results are noticeable.

Scientists have proven that performing targeted exercises for losing weight is best on an empty stomach. The fact is that then fat burning in the abdomen will be more active.

Age fat

In women, the appearance of excess fat after 40 years is due to the onset of the menopause. Stress, hormonal changes lead to a slowdown in metabolism. How to quickly remove fat from the abdomen and sides, if you are already over 40?

A package of measures that need to be agreed with the doctor will help get rid of age-related fat.

It is necessary:

• establish a balanced diet;
• cleanse the body of toxins;
• perform gymnastics;
• live actively;
• have a good rest.

With age, it becomes more difficult for a woman to get rid of excess fat, and the reason for this is the restructuring of the hormonal background.

Why doesn’t the belly lose weight?

The main reason why the stomach and waist still do not lose weight is the lack of a competent approach. If you irregularly adhere to the diet and violate the rules of nutrition, do not perform exercises and move a little, then there will be no result.

Typical “breakdowns” in losing weight:

• overeating at night;
• violation of the diet;
• irregularity in nutrition;
• malnutrition;
• irregular exercise;
• lack of sleep;
• sedentary work;
• drinking alcohol.

Fat on the stomach can be at any age. Only an integrated approach will help get rid of it.

Myths and truth about how to remove belly fat in women

The weaker sex is inclined to believe fables, and many willingly buy expensive creams or believe that iodine will help them.

Do creams help?

The action of any fat-burning cream is due to the heating of problem areas. Creams should help remove excess water, increase sweat. Due to the action of such products, blood circulation is enhanced, toxins are neutralized.

However, the use of even the most expensive cream from an advertised brand will not produce results if you do not combine it with directed loads or diet. The result can be achieved by applying the cream before a massage.

You can cook pepper cream at home. Pepper tincture is needed, which is mixed with body cream. You need to start applying with a small dose, gradually increasing. But this is not a miracle remedy to help get rid of fat.

Is iodine effective?

Imbalance in metabolism leads to the appearance of excess fat. And iodine is able to activate the metabolism. However, in no case should you start self-medication, but it is correct to use iodine under the supervision of a doctor.

Many women believe that the iodine mesh drawn on the stomach is a harmless way to remove fat. However, the effect of this drug is unsafe. For example, if you are intolerant or allergic, you cannot use this substance.

In this case, it is preferable to work on the fat from the inside — eat foods that contain iodine. This is seafood, fruit.

Is it possible to remove fat with soda?

How effective the soda is will only depend on the application. The result will be soda baths and wraps.

Taking this product inside, according to doctors, is ineffective. Caution should drink soda to people with gastrointestinal problems. Reception of soda can lead to burns of the stomach, poisoning, and even hemorrhage.

Does massage help?

Massage can only remove subcutaneous deposits, not visceral. Various execution techniques really help solve the problem at least in part. But the course should be 10–12 procedures and the duration of the procedure is 15 minutes.

Effective can massage and roller. You can massage the stomach yourself, rubbing, pinching, and stroking.

Is it possible to remove fat while running?

You can remove fat from this problem area by running. But during running, fat deposits melt evenly. In a month there will be a result.

Tips:

• every day you need to run 15–20 minutes.
• every day the load needs to be increased. First, you should jog, and gradually accelerate.
• stops must be made to restore breathing.

Running, like other exercises, is effective against a thick abdomen. Training is carried out regularly, without taking breaks. You need to run in the park or along a forest belt in the fresh air.

To make the stomach flat and the waist thin is a doable task. But the approach to solving the problem should be comprehensive, and then the result will soon be visible.