Spread the love

weight loss, lifestyle

Proper nutrition and simple exercises for belly slimming

The contents

  • Proper nutrition for weight loss belly
  • Exercise for weight loss in the abdominal area
  • Other methods of weight loss belly

The stomach is one of the problem areas for both women and men. Fat deposits in this part of the body accumulate quickly, and leave reluctantly. To weight loss in the abdominal area must be approached comprehensively. That is, to combine several factors: changing eating habits, doing exercises to strengthen the press and carry out cardio training and also practice other ways to reduce abdominal (correction of posture, bowel cleansing, etc.). A quick effect too much to hope for, but the first results can already be seen in a couple of weeks.

Proper nutrition for weight loss belly

There is a phrase: “the Press is in the kitchen, not the gym.” Indeed, without changes in dietary habits and nutritional intervention to make a flat stomach will not work. Even abs will be hidden under fat deposits.
What to do to reduce the volume of the stomach:

  • Eat 5-6 times a day in divided portions (150-250 g). It helps fight hunger, prevent overeating, provide the body with the right amount of energy.
  • Make a meal plan. Every day should be 3 main meals and 2-3 snacks a day.
  • Reduce calories by 350-500 units. It already stimulates weight loss. The maximum allowed to reduce the caloric intake to 1300-1500 kcal, not more. Otherwise, the metabolism will slow down and the abdomen (as well as other problem areas) will be deposited fats.
  • Properly distribute nutrients. Each meal should consist of 50% carbohydrates, 30% protein and 20% healthy fats.
  • Exclude from the diet bad fats and fried foods. Prefer nuts, seeds and foods containing fatty acids (herring, salmon, sardines, trout, avocado, olive oil).
  • A day to eat at least 1 g of protein per 1kg of body weight. This is to ensure that the process of weight loss did not decrease the amount of muscle mass.
  • To include in the diet more starchy vegetables, grains, fruits.
  • Drink more pure water without gas. We recommend that you always have a bottle of water and doing every 15 minutes for 1-2 SIPS. Daily intake for men — 3.5 l for women and 2.5 L.
  • To use probiotics. They are sold in the form of strains are present in kefir, yogurt. They contribute to the normalization of the bowel, routine cleansing.
  • Remove from the diet fast carbs and liquid calories (soft drinks, alcohol, juices, energy drinks).
  • Eat in the morning eggs. They allow to obtain a sufficient amount of protein and can help fight belly fat.
  • To reduce the amount of sugar, sugary foods and drinks because they contribute to increased fat in the abdomen and waist.
  • Not to abandon Breakfast there last night for 3-4 hours before bedtime.
  • You also need to chew your food. Through this will come a feeling of fullness, the food will occupy less space in the digestive tract and better to digest. Adjusting the diet should pay attention to the drinking regime. During the day you should drink on average 2 liters of pure non-carbonated water and drink black tea and coffee without sugar. They decrease the production of abdominal fat, accelerate weight loss belly.

    Exercise for weight loss in the abdominal area

    Adjusting the diet, you should increase your physical activity. Physical activity needed to burn off the extra calories, the breakdown of existing body fat, strengthening muscles and improving the terrain of the body.

    It is especially important to pay attention to the cardio. In terms of weight loss, they are more effective strength exercises and combined exercises 65%. Each aerobic activity should last 20-40 minutes. Best facilitate the burning of subcutaneous and deep visceral fat Cycling, fast walking and running, swimming, jumping rope.

    In addition to cardio is a must-do strength exercises. They will help develop and strengthen the abdominal muscles, the core, to get a coveted six-pack abs, to make the stomach flat and ridged. Each element of the recommended 15-20 times in 3 sets three times a week. The best exercises to reduce belly:

    • “Cliffhanger”;
    • “Plank” on elbows;
    • Scissors feet;
    • jumping in the strap on direct hands;
    • A “fold”;
    • twisting;
    • the side “Bar”.

    In addition to aerobic and strength training, you need to lead an active lifestyle. The first step is to abandon public transport or car and walk to work. Or at least go a couple of stops, if you get far. You also need to ignore the Elevator and use the stairs. Need to move more and more often. Even while talking on the phone, it is recommended to walk or doing simple movements (leg swings, tilts, etc.).

    Other methods of weight loss belly

    The change in dietary habits, sports is one of the most effective ways to lose weight abdomen. However, to make it flat, you can use other methods:

    • Posture correction

    To sit and walk with straight back, straightened, dropped shoulders and inverted stomach. This body position helps to reduce the stomach and make the waist thinner.

    • Stress management

    In this condition is produced by the hormone cortisol, which enhances appetite, overeating and increasing your belly fat.

    • Full sleep

    In sleep deprivation in the blood is reduced levels of the hormone leptin, responsible for appetite suppression. This leads to strong feelings of hunger, overeating and, in fact, the deposition of fat and weight gain.

    If you only think to do weight loss stomach or are in the process, it is possible this flaw to disguise. For this fit shapewear and clothes that hide a sagging belly or distract attention from it.

    Uses photographs Shutterstock

    LEAVE A REPLY

    Please enter your comment!
    Please enter your name here