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weight loss, lifestyle

The exercises and correct nutrition for weight loss in the waist area

The contents

  • Causes of stomach and ways to lose weight in this area of the body
  • Adjustable power
  • Doing abdominal exercises
  • Increase physical activity
  • Do wraps and massage

Little body fat in the lower abdomen in women – is normal. It is necessary for the protection of the reproductive and urinary systems located in the abdominal cavity. Often, however, for several reasons, amount of subcutaneous fat exceeds the permitted limit, which leads to a bulging, sagging abdomen, the appearance of the sides and causes women to search for effective ways to lose weight in this area.

There are several effective methods of getting rid of saggy stomach – intestinal cleansing, adjust power to maintain an active lifestyle, exercises on a press, etc. Each of them are effective in their own way, and collectively they give a very good, steady results.

Causes of stomach and ways to lose weight in this area of the body

Before you begin to fight fat deposits on the stomach, need to understand why they were there. The reasons for this may be several:

  • Excessive consumption of food.

Women are most likely to overeat due to stress, nervous stress. Unstable emotional state leads to an increase in servings of food and frequency techniques. So the body looks for other resources receive the hormone of happiness.

  • The increase in volume of the stomach as a result of overeating.

In this case, to get rid of belly fat will not work even after elimination of stress, if not to reduce the portions of food and not to get smaller meals.

  • Junk, poor quality and high calorie food.

In this case, you must change food habits, otherwise no exercise and the wraps will not contribute to weight loss in the abdominal area.

  • Adherence to a rigid diet.

Sharp restriction in food provokes the secretion of the stress hormone cortisol, which triggers intense hunger. This leads to a breakdown and overeating.

  • Hormonal failure.

The lack (or excess) of thyroid hormones causes a disruption of metabolism. As a result, the fat is not broken down and stored in the problem areas, stomach and including.

  • Pregnancy.

During this period the abdominal wall in women stretch. When an unbalanced diet and ignoring exercise on a press the abdomen quickly filled fats.

  • A sedentary lifestyle.

Consumed with food, calories are not consumed and stored by the body in reserve as fat.

  • Other reasons.

These include flatulence, restricted or extended from the birth of the intestines. In the first case to deal with the problem helps the normalization of microflora, and the second purgation, the third selection of clothing that conceals the drawback.

Also, the protrusion of the abdomen may cause a violation of posture. Uneven spine displaces the internal organs downwards and pushes them out. Excess weight may not be.

Adjustable power

If the cause of the sagging belly is not deterioration of the physical or mental health, the first thing you need to do is adjust the diet. From the diet you should eliminate fried, pastry foods, sweets, sauces, processed foods and fast food. You must also renounce soft drinks, alcohol, beer and reduce the consumption of salt. The menu must be composed of lean meats, fish, low-fat dairy products, fresh vegetables and fruits.

To speed up weight loss belly it is recommended to arrange fasting 1-2 days a week. Fasting at this time is strictly prohibited. You just need to reduce the daily calorie to 1000-1200 kcal. In addition to correct nutrition, you must monitor the moisture balance. With a shortage of liquid body begins to accumulate, leading to edema, including in the abdomen.

Doing abdominal exercises

Slimming of the belly without doing exercises to strengthen the press. They need to do 2-3 times a week 10-15 times in 3 sets. Over time, the number of repetitions and approaches should be increased. Effective exercises for strengthening the abdominal muscles:

  • crunches (regular, reverse and diagonal);
  • “Plank” (straight arms, bent at the elbows and side);
  • climbs straight legs from the lying position;
  • “Bicycle”;
  • “Swing”;
  • the knees up to the chest strap on direct hands;
  • lateral trunk bending from a standing position.

Increase physical activity

Weight loss in the abdominal area is impossible with a sedentary lifestyle. To become physically active do not have to visit the gym. You just need to move more: walk, abandon the Elevator and, if possible, from public transportation. If you want you can go Jogging, start to ride a bike or jump rope. If possible, are encouraged to enroll in any section:

  • swimming;
  • Pilates;
  • yoga;
  • fitness with a stability ball;
  • dance, etc.

Do wraps and massage

Along with proper diet and exercises to strengthen abdominal muscles and remove fat from belly wraps. They also contribute to the excretion of excess moisture, improve skin condition and elimination of stretch marks. Most of the trains for the procedure contain natural ingredients, so before applying it is necessary to conduct an Allergy test. The most effective body wraps for weight loss stomach:

  • coffee;
  • mustard;
  • honey;
  • chocolate;
  • with kelp, vinegar, cinnamon, red pepper.

The wrap is recommended to do massage. It improves blood circulation in working area and promotes the breakdown of fat. Massage at home can be done independently, using suction cups and a special oil.

In addition to increasing physical activity, adjustments to diet and exercises on a press, remove belly fat help other methods:

  • The control and correction of posture.

To sit and walk with straight back, and straightened his drooping shoulders, sucked belly. If you have back problems, you need to see a specialist and deal with straightening posture.

  • Correct breathing.

You should breathe with your nose. The air that is inhaled by mouth, usually swallowed and cause bloating.

Uses photographs Shutterstock

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