ways to lose belly fat

ways to lose belly fat: 6 proven ways

The creases on the abdomen not only look bad but can also lead to diabetes and heart disease. Therefore, get rid of them as soon as possible with these six proven ways to lose belly fat.

To find out if you have problems with excess fat on your stomach, measure the waist circumference with a measuring tape. If you are a man, the result should not exceed 102 cm, if a woman — 88 cm. If your figure is larger and you are unsatisfied with your appearance, use one of these methods.

6 proven ways to lose belly fat

1. Do not eat sugar and avoid sweetened drinks.

Refined sugar negative fructose and sugar: A major mediator of non-alcoholic fatty liver disease. affects metabolism. Sucrose breaks down in the body into glucose and fructose. 

If you eat a lot of sugar, fructose enters the liver in excess, the body processes effect of Fructose Overfeeding and Fish Oil Administration on Hepatic De Novo Lipogenesis and Insulin Sensitivity in Healthy Men and Women.

And it is postponed, according to studies consuming fructose-sweetened, not glucose-sweetened, beverages increase visceral adiposity and lipids and decrease insulin sensitivity in overweight / obese humans.in the waist area.

Worse than sugar in this respect is only liquid sugar. Sweet drinks are not registered by the brain like a cake or sweets, so a person can drink them in unlimited quantities. 

However, they significantly affectEffects of food form and timing of ingestion on appetite and energy intake in lean young adults and in young adults with obesity. total calorie intake. 

Sweetened drinks increase the risk of obesity in children by 60%Relation between consumption of sugar-sweetened drinks and childhood obesity: a prospective, observational analysis.

Therefore, the first step to a flat stomach is to change the diet. Remove soda from it, juices from packages, sweet sports drinks. But leave the fruit: the pros from them overlap the cons of fructose. And, of course, read the labels, as sugar can lurk in products from which you do not expect this at all.

2. Eat More Protein

Protein is an essential macronutrient for weight loss. He reduces the effects of consuming frequent, higher protein meals on appetite, and satiety during weight loss in overweight / obese men. 

craving for food accelerates metabolism by 80–100Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet.

kilocalories per day and helps to eat at 441A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentration.less calories. 

Protein will help not only lose weight but also not gain the role of protein in weight loss and maintenance. him back after returning to his usual diet.

Studies show quality protein intake is inversely related to abdominal fat. that people who eat more protein have much less belly fat. Experiments also confirmIntake of macronutrients as predictors of 5-y changes in waist circumference. reduction in the risk of an increase in the abdomen over the next five years.

To get the desired effect, increase the amount of protein in the diet to 25–30%. This can be done through eggs, fish, seafood, beans, nuts, meat, dairy products. 

Cook with coconut oil as an added bonus, it also helps the effects of Dietary Coconut Oil on the Biochemical and Anthropometric Profiles of Women Presenting Abdominal Obesity.in the fight against fat on the stomach. The recommended dose is 2 tablespoons per day.

3. Reduce carbohydrates in your diet

Low-carb diets have proven themselves to be more effective. A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women.compared to a low-fat diet. 

And this is true even for cases when participants in experiments with a low-carb diet were allowed to eat as much as they want, and the group on a low-fat diet was limited in calories.

An additional effect of a low-carb diet is the rapid removal of water from the body. Therefore, the result on the scales will be visible in just two days. 

Studies also prove the effectiveness of cutting carbohydrates in the diet specifically for getting ridShort-term weight loss and hepatic triglyceride reduction: evidence of a metabolic advantage with dietary carbohydrate restriction. from visceral fat.

To reduce weight, it is enough to refuse refined carbohydrates. If you want to lose weight quickly, reduce the daily intake of carbohydrates to 50 grams per day. This will lead to a state of ketosis when the body uses fats as energy.

4. Eat fiber-rich foods.

Fiber helps in the hard work of losing weight, especially for soluble fiberViscous versus nonviscous soluble fiber supplements: mechanisms and evidence for fiber-specific health benefits. They absorb water and form a dense gel that lingers in the intestines. 

As a result, the movement of food along the digestive tract slows down, which gives a longer feeling of satiety and reduces appetite effects of isolated soluble fiber supplementation on body weight, glycemia, and insulinemia in adults with overweight and obesity: a systematic review and meta-analysis of randomized controlled trials.

One study found that 14 grams of fiber daily reduced calorie intake by 10% and led to a loss of dietary fiber and weight regulation. 2 kg for four months. 

In another experiment, eating 10 grams of soluble fiber per day resulted in a 3.7% decrease in abdominal fat lifestyle Factors and 5-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study.

Therefore, eat more vegetables, fruits, legumes, and some cereals, such as oats. As a supplement, you can use glucomannan — a substance from the roots of the konjac plant. This is one of the most viscous dietary fiber, whose weight-loss effectiveness is a scientifically beat-shaping device for long-film angiography. proven.

5. Train

Exercise is important not only for weight control but also for overall health. If you want to get rid of belly fat, you should not pay attention to abs training at all. 

Studies confirm extraction and localization by electron microscopy of an immunosuppressor fraction from Mycobacterium Bovis Bacillus Calmette-Guérin (BCG). that local fat burning does not exist, twisting does not affect the volume of the abdomen.

But walking, running, swimming and other aerobic exercises are effective Effect of Exercise on Visceral Adipose Tissue in Overweight Adults: A Systematic Review and Meta-Analysis.fight fat in the waist area. 

They also help prevent exercise training prevents the regain of visceral fat for 1-year following weight loss. weight gain in the future. 

At the same time, training reduces inflammation, lowers blood sugar, and minimizes the effect of exercise training on clinical outcomes in patients with metabolic syndrome: a systematic review and meta-analysis. metabolic disorders.

6. Watch what you eat.

Many people have no idea what and how much they eat and tend to underestimate or overestimate the total calorie content of the diet and the content of macronutrients in it. To change this situation, you have to weigh all the products. Let not until the end of life, but at least from time to time.

If you do not measure portions and do not record the number of calories, proteins, fats, carbohydrates, then you simply can not increase protein intake to 25–30% of the total calorie content. All you need to control your diet is a kitchen scale, an application for fixing results, and a simple formula for calculating calories in complex dishes.

5 exercises to help get rid of your stomach in a week

This summer, for obvious reasons, may not promise many of us to travel across the seas and oceans. However, I want to get a beautiful flat stomach. 

What to do if urgently need to remove the stomach? What needs to be done for this, so that after two or three weeks everyone will gasp, how slender are you? 

There is one oatmeal or buckwheat, we do not recommend it. Mono-diets, according to scientists and doctors, do not bring the body any benefit. Yes, and burn fat on the stomach alone is impossible. The whole body will lose weight. Why?

Both Rosie Huntington-Whiteley and Adriana Lima, Ashley Graham, and your belly muscles are more or less the same. The only thing that can distinguish you is the metabolic rate and, accordingly, the amount of fat that accumulates around them. 

Most of all, girls with the “apple” type were not lucky, because they are genetically predisposed to ensure that fat accumulates in the waist area. Therefore, it is more difficult for them to lose weight in the stomach. Although nothing is impossible. 

It’s just that for girls with the “pear” physique, their belly “leaves” faster, and for the “apple” girls, their arms and legs lose weight in the first place. But both those and others have a chance to lose weight, and in problem areas too.

If you want to remove your stomach quickly, combine cardio loads, the right strength exercises, and of course, the diet. One without the other does not work.

How to urgently remove the stomach: nutrition

Quickly remove the stomach will help proper nutrition. This is 80% success.

Remember that the first sign that you allow yourself too much, overeat, and do not follow what and when you eat — this is the accumulation of fat in the abdomen and sides.

No fried, greasy, starchy, sweet. It’s better to forget about baking forever because flour, yeast, and sugar are just a hell of a mixture for your body. After the buns are eaten, your stomach will grow by leaps and bounds. 

If you can’t do without bread, choose those made from whole grains, without sugar, and without yeast. A good alternative for those who want to get rid of their abdomen as soon as possible can be bread from various crops.

When losing weight, it is important to remember the fluid balance. Drink plenty of water, eat fresh vegetables and fruits, because they also have a lot of liquid.

Intensive fasting brings good results. Due to the fact that after 18–19: 00 food will not enter the body, your body will not spend energy on its digestion during sleep. This is good for several reasons. First, the digestive system will rest. Secondly, both the body and the nervous system will rest. 

As a result, you will not be in constant stress. Namely, stress is often the reason that fat accumulates in the abdominal part (this condition is also called the “cortisol stomach”). In general, the benefits of not eating 8–10 hours a day are many.

And do not forget that during the day should be 4–5 meals, in small portions. Your diet should mainly consist of protein and vegetables, complex carbohydrates, and healthy fats. For a snack, you can eat fresh fruits, nuts, berries, vegetables, kefir.

What to do if you urgently need to remove the stomach: a set of exercises

Along with proper nutrition, training will help you lose weight and not “pick up” it after you return many foods (in limited quantities, naturally) to your diet.

As for training, the best method is not to invent the wheel, but to use the old “old-school” exercises: trims (dynamic, static, side trims ), push-ups, twisting, “superman” (raising and lowering arms and legs while lying on your stomach), “Bike”, “scissors”, etc.

This set of exercises for the abdomen will not leave a chance for extra centimeters at the waist.

Vacuum Belly

This is just a magical exercise that triggers metabolism and perfectly fights deposits in the abdomen. It is important to perform it every morning on an empty stomach after a glass of water with lemon. The vacuum of the abdomen will help to wake up, run the intestines and cleanse toxins.

The vacuum will help remove fat from the abdomen, but in a week you can only learn how to do it correctly

How to do a standing stomach vacuum :

1. Exhale, take a deep breath in your stomach, and exhale slowly, fully discussing your lungs from the air.

2. Now pull the stomach to the spine and slightly up, as if pressing it under the ribs. Freeze for 5–10 seconds.

3. Exhale, relax your stomach, take 2–3 ordinary inhalations-exhalations and repeat the vacuum 5 more times.

You can also do a stomach vacuum while lying on your back:

1. Lie on your back (ideal for doing this exercise in the morning after waking up and a glass of water while still in bed). Hands are along the body. Legs bent at the knees stand on the floor. The muscles are relaxed. Take a slow exhale that will free your lungs from the air.

2. When the lungs are empty — begin to strain the abdominal muscles, pulling it in. Stop breathing. At the lowest point, freeze with your whole body for ten to fifteen seconds. In a small breath, draw in your stomach.

3. Without relaxing the abs, take a small breath, again tighten your abdominal muscles and freeze for ten to fifteen seconds. Pull in your stomach again and hold your breath.

4. Now exhale, relax the press and repeat a few breaths. Finally, draw in the stomach as much as possible and push it up without exhaling.

Strap for burning fat on the stomach

To remove fat from the abdomen and sides, the sidebar with twists will help

This is a sidebar with twists, which makes it even more effective. The bar as a whole is considered one of the most effective exercises that the whole body works out. 

Stand on the sidebar, resting on the elbow. Level the whole body and make the body twist down. Make 20 twists.

Abdominal Exercise — Bike

“Bicycle” will help turn “aspic” on the stomach into beautiful “cubes”

An ordinary “bicycle” from the school curriculum is considered universal and one of the most effective exercises. In this, at first glance, a simple exercise, it is important to observe the technique of execution. 

Legs do not need to be fully lowered to the ground, the body should also be raised. Keep your hands behind your head. Do it 20 times.

Lower Press Exercise — Leg Lifts

Leg raises — one of the most effective exercises for those who want to clean their stomach

The very unpleasant “roller” on the stomach is formed precisely in the lower abdomen, so do not forget about the lower press. 

Lie on your back, put your hands under your buttocks, raise your even legs up, then lower them without touching the ground. Repeat 20 times.

Work out all the muscles of the press will help to twist the “fold”

This type of twisting works out all the muscles of the press and even involves the area of ​​the legs and arms. Lie on the floor with arms and legs outstretched. 

Raise straight arms and legs at the same time. Do not forget to keep your back straight and stretch your chin to your legs. Repeat 20 times.

Perform each exercise for 1 minute, then 1 minute of rest, and repeat the circle two more times. 

A total of 5 exercises per minute is 5 minutes multiplied by three circles — only 15 minutes per day. After that, the ideal option is 40 minutes of cardio.

Combine this set of exercises with cardio loads. It can be jogging, cycling, jumping rope, or just walking. 

In the latter case, it is important to increase the rate of steps taken to 16 thousand. It’s about an hour's walk in the park at a slow pace.

Follow all of the above, and the stomach will melt in a few weeks — we guarantee!