Fat deposits on the abdomen are not just an aesthetic problem. They can cause dangerous diseases, including diabetes. In addition, they create additional pressure on the spine, preventing full motor activity.
Control your abdominal fat by all means but, contrary to popular belief, working out is not enough. The problem requires a comprehensive solution, otherwise the efforts, if any, will give the result, it will be short-lived.
Types and causes of belly fat
The normal amount of fat on the abdomen present in every person. But it is minor, so it causes no aesthetic or physical discomfort. And, of course, does not harm your health.
However, under the influence of certain factors there is an excessive accumulation of fat in the abdominal area, and this should already cause concern.The causes of this deviation are most often:
Your diet and excessive consumption of fast food;
Hypercholesterolemia (excessive amounts of harmful cholesterol in the blood);
hypodynamia;
Systematic overeating;
stresses;
Hormonal disorders.
Belly fat is divided into 2 types:
Subcutaneous.It wraps around the waist and is just under the skin. The main feature is a soft structure. If you lie down, it “flattens out,” and this is clearly visible.
Visceral.It is the fat located on the internal organs. It is more dangerous and more difficult to fight. It can be detected if you lie on your back and, running your finger from the pubis to the navel, periodically press on the abdomen. If visceral fat is present, it will begin to “stick out”.
With visceral fat to fight at home without consulting a specialist is difficult, and it is undesirable to do it. But the subcutaneous fat layer can be removed on your own, but you need to be patient and put a lot of effort.
Set of exercises for burning belly fat
Exercise is one of the important conditions for burning fat on the belly and other parts of the body. You should not look for flashy workouts – you need to take advantage of classic exercises:
baking with strips;
Twisting;
tilts;
Squatting;
push-ups;
jogging, etc. d.
It is worth bearing in mind that physical activity is not excluded after achieving the goal. Exercise should also be done when your body weight and abs are back to normal.
The best in terms of burning fat on the abdomen are also considered to be the following exercises.
Vacuum
The abdominal vacuum not only burns fat, but also speeds up the metabolism. It stimulates the intestines and accelerates the excretion of waste products. It should be performed daily and strictly on an empty stomach. Start with 5 seconds, gradually increasing the time of the exercise to 1 minute.
There are several variations of doing such a workout:
Standing;
sitting;
lying.
During the exercise, you should take a deep breath in, then exhale. After this, the abdomen retracts as much as possible and as if “sticking” to the spine. At this point, you need to hold your breath and count to 5 (or more – as you get used to doing the vacuum). Make 3-5 approaches of the exercise in 1 time with a break of 20-30 seconds.
Plank
There are more than 40 variations of the plank, each of which burns fat in certain areas of the body. The following types of exercises are recommended for a flat stomach:
Plank on the outstretched arms, or the “Burse lying down”.Static exercise, during which the muscles of the arms, abdomen, legs are involved. You need to put your palms under your shoulders and straighten your arms completely. Rest your toes on the floor and position yourself parallel to the floor. Tense the cortex muscles and time. Hold such a bar for at least 30 seconds. Performing at least 5 sets of exercises per day is recommended.
Plank on your elbows.This is a classic version of a popular exercise. The legs and body position is the same as in the previous case, but touch the floor with the elbows, not with the palms. If performing the exercise causes pain in the lower back or simply proved difficult, you can kneel down and cross your raised legs. If it’s too easy, a weight can be placed on the lower back. It is necessary to start with 30 seconds.
Side bar. Allows you to burn fat on your stomach and flanks. Lie on your side with one arm bent at the elbow and leaning on it and the other arm in front of your chest or lifting it upwards. The supporting arm can also be kept straight, but this makes the exercise more difficult. Repeat the exercise for the other side.
Curl plank. Become in a side plank on the elbow, the body is completely straight, the legs should not be bent. It is important to keep the balance, so the previous variants of the exercise should be mastered first. Put your free hand behind your head and twist your body downwards. You can start with 10-20 twists – it all depends on physical fitness.
The plank is very effective in the fight against belly fat and helps to reduce flab. It must be performed slowly and evenly, so as not to traumatize the spine or other parts of the body.
Cycling
With this exercise, belly fat turns into attractive abs cubes. However, it must be performed regularly, then it will give results.
Lie on the floor, clasp your hands behind your head, and lift your head slightly, pulling your shoulders off the floor. Leg lifts and straighten legs. Exercise: Bend your right leg and left elbow at the same time, making sure they touch each other. Repeat for the other side. Execute 20 times in 3 to 4 approaches.
Leg lifts
Lie on your back with your hands at your sides. Slowly bend first to the right and then to the left, getting as low as possible and trying to reach your heels with your fingers. Exercise at least 14 times. Make 3-5 sets.
Regularity– the main prerequisite for successful fat-burning when it comes to sports. It is desirable to exercise daily, taking a break once a week. If this is not possible for some reason, then you should try to organize your workouts so that their frequency is at least 4-5 times a week.
Correction of the diet and drinking regime
A change in your diet is a must if you want to effectively lose excess fat. If this is not done, even intensive multi-hour workouts will not guarantee the expected results.
Do not neglect your drinking regime. The consumption of a sufficient amount of fluid ensures the cleansing of the body, the regulation of metabolic processes and the normalization of lipid metabolism. The calculation of liquid is carried out according to an individual scheme: 30 ml per 1 kg of body weight.
Allowed foods
To remove belly fat, the products for a while need to be divided into two categories: allowed and tabooed. It is allowed and strongly recommended to eat the following categories of products.
№ | Category | More info |
1 | Protein | Protein is an important micronutrient in weight loss. It reduces cravings for sweets and unhealthy foods, speeds up the metabolism and prevents weight gain back after returning to the usual foods in the diet. To obtain the desired effect, one should eatat least 25-30% protein per day. This is the total proportion of protein foods in the daily menu. Low-fat meat, eggs, nuts, dairy products, and legumes should be in the diet. Coconut oil contains a high concentration of this trace element, so it is better to cook with it. |
2 | Fiber | Vegetables, fruits, some cereals, and cereal grains are all enriched with dietary fiber. It is necessary to normalize intestinal peristalsis, eliminate toxins and eliminate constipation. In addition,Fiber helps to prolong the feeling of satiety. Soluble fiber is able to absorb water, turning into gel under its influence. It takes much longer to digest, so the feeling of satiety is prolonged. |
3 | Healthy, “right” fats | It refers to the consumption of products containing primarily fats of vegetable origin. Avocados are in the first placeAnd vegetable oils. Animal fats are acceptable, but only in very small amounts. |
It is necessary to organise a correct eating regime. It is recommended that food be prepared by boiling or baking. Steamed foods are also helpful. Vegetables, fruits and berries are better to eat fresh, or prepare from them compotes, morsels, juices and smoothies.
It is necessary to eat in small portions, 5-6 times a day. The interval between each meal should be at least 3-4 hours. It is allowed to make snacks, but to do this you need to use dried fruit, a handful of nuts or light salads. And if there is such a possibility, it is better to limit yourself to a glass of kefir.
Forbidden foods
To enhance the process of burning fat on the belly, you should exclude certain foods from your diet:
Sugar. Any sweets, desserts, sugary drinks, and packets of store-bought juices should be excluded. Sugars are present in sufficient quantities in fruits and berries, so do not overload the body with other food sources of this substance. During processing it is broken down into glucose and fructose. If there is an excessive intake of fructose, the liver starts to process it into fat. And it is deposited on the stomach. You should also consume as little pure sugar as possible as a supplement to coffee or tea.
Fast Carbohydrates.The body turns them into fat, but they are not good for our health. Their consumption should be limited to 50 g per day, or better yet, excluded from the diet altogether. First of all, you need to get rid of sweet pastries, fast food, sausages, instant noodles. The use of honey is allowed, but it should be limited.
It is not necessary to follow rigid diets in order to lose belly fat. It is sufficient to change the diet, as well as to monitor the amount of calories that enter the body. The optimal one is calculated individually, as it depends on your current weight and frequency of exercise.
Auxiliary methods of burning fat on the abdomen
To supplement all of the previously mentioned fat-burning treatments, auxiliary methods are used. Among them:
Massage.The easiest way to perform the manipulation at home is to buy a vacuum anti-cellulite vibrating massager and use it daily to treat the abdomen. In the absence of such a possibility, it is useful to do a honey massage. For it, you need to smear your palms with honey, put them on the skin so that they “stick”, then sharply pull away. Treat the entire stomach in this way. The procedure may cause pain, but it gives high results. No more than 3-4 times a week.
Wraps. The most popular cosmetic manipulation performed at home. For loosening the fat on the stomach we use wraps with a mixture of essential oils, with soda, cocoa powder, algae, cosmetic clay, honey and mustard, etc. d.
Scrubbing. Not only does the treatment remove keratinized skin. It stimulates circulation, warms tissues, nourishes and moisturizes. For home use, coffee, sugar scrubs are suitable, as well as products based on sea salt, which must first be ground in a coffee grinder. You can perform such manipulations 2-3 times a week, no more.
Complement the above methods of combating fat on the belly can be achieved by taking multivitamin complexes and natural supplements. They will help speed up the metabolism, remove toxins from the body and improve the condition of the skin. But it is not recommended to choose them yourself, especially when it comes to vitamins. This type of medication needs to be chosen by a doctor and an individual approach is important.
If no home methods of burning belly fat are helping to solve the problem, you should also see a specialist as soon as possible. In this case, the cause may lie in serious diseases that for a long time can be asymptomatic. To fight with excess weight without eradicating its cause, under such circumstances will be not only ineffective and unreasonable, but also unsafe.
