How to lose weight and remove the stomach without dieting? This is one of the main questions of modern women. The answer is simple - proper nutrition. It will help you lose weight and keep your weight within the allowable limits. Unfortunately, none of the diets work for a long time. Deficiencies are inevitable. In addition, you need to think seriously about training. This is the only golden formula for a perfect look.
Losing weight without dieting and getting rid of bloating is the dream of many women and men. This is not easy to do, but it is quite possible.
How to eat properly to remove the abdomen and sides
First of all, you have to remember that you can't burn fat locally. With proper nutrition (if you are overweight), your body will lose weight in the legs, hips, and stomach and chest (the last point is very often bothered by the fair sex). But nothing can be done. If you clearly understand that there is a problem (large belly and massive legs, in the form of hips), it's time to improve your diet. It's not about going on a diet, it's about adjusting your diet. This will help to remove the belly and lose weight.
- Eat small meals and do not prolong your stomach. It's like your fist at rest. Not so much, is it? Therefore, it is necessary to eat the fraction (in small portions).
- It happens that in the middle of the day (a few hours after lunch or afternoon tea) there is a desire to eat. But it can be deceptive. The fact is that our body does not distinguish between thirst and hunger. In this case, it is recommended to drink a glass of water in small sips. If you feel hungry after 15-20 minutes, give yourself a light snack.
- If your goal is to lose weight, you are allowed to consume small amounts of flour products or sweets (preferably dark chocolate) and only in the morning. After all, our metabolism speeds up after a night's rest, and slows down after 12 noon.
Fat burning foods
- Fish and seafood. Shrimp, flounder and cod are rich in iodine. This substance promotes the breakdown of fats and stimulates metabolism.
- Onions and garlic, spices. All these components of a healthy diet accelerate blood circulation and metabolism. By the way, many fitness models prefer not to salt food, but hot spices and herbs are always added to meals.
- Among the fruits, kiwi, grapefruit and orange are among the best fat burners. By the way, as for the listed citrus fruits: the substances that help burn fat are not in the pulp, but in the white films that we try to remove very hard.
- Among the vegetables, special attention should be paid to celery and broccoli.
How to lose weight at home without weakening the diet: tips and tricks
These tips will help you lose weight, as well as remove your belly and sides at home:
- Take 10, 000 steps a day. If you are lazy to play sports, then you will not find a better way to lose weight (by following the rules of proper nutrition). The average is 6-8 km. But you can buy a pedometer to monitor this process. Also, a good decision would be to give up the lift - remember that going up and down the stairs is a huge burden on your gluteal muscles, legs and even your stomach.
- You can get rid of the "floating" waist and remove a small belly using a hoop (or a newly opened hula hoop). Play your favorite TV show every day and spin the ring in each direction for 10-15 minutes. Half an hour of this intense workout burns 210 calories. And this is a minute, part of the fried potatoes that many adore!
- Many women who decide to lose weight decide to clean their intestines with enemas. However, this cleaning option is not acceptable for everyone. We recommend spending a few fasting days using a salad brush, which is known for sweeping away all toxins and toxins on the way. Those who love this type of bowel cleansing note that the stomach is significantly "turned off" immediately after the shock dose of lettuce and the subsequent emptying of the intestines.
- You can also listen to an American nutritionist who believes that in order to lose weight in the abdomen and lower back, you need to give up the so-called provocateurs of flatulence. These include Cynthia Sass, legumes, cow's milk, and cabbage. But we, in turn, will simply recommend using small amounts of these products, which are very difficult for our digestive system. In addition, it is recommended to give up a glass of water or a cup of tea after a meal. As you can imagine, the first, second and compote is not a fairly accurate example of the diet. It is advisable not to combine liquid first courses and side dishes during the same meal.
- You should drink a glass of water before each meal (15-20 minutes). This will prevent you from overeating at lunch or dinner and going to the kitchen to eat more. If you have a serious weight problem, then you should drink 2 glasses of water.
- Human nature hates prohibitions. You've probably heard of the rule - don't eat after 6 p. m. The fact is that this recommendation only applies to people who go to bed at 22-11 in the evening. If you go to the Kingdom of Morpheus after midnight, you need to eat 4 hours before bedtime. During this time, the food will have time to be digested, and you will not cheat and turn in bed, suffering from the urge to go to dinner.
Fasting days will also help you to lose weight gradually and get rid of the belly without harming your health. It is recommended to drink kefir or green tea once a week. Remember to drink at least 2-2, 5 liters a day. liquids!
Exercises to help cleanse your stomach at home
Before we begin to describe a highly effective complex to get rid of the abdominal cavity and strengthen the abdominal muscles, it should be said that all exercises should be performed slowly. What matters is not the number of repetitions, but the quality of their implementation. By following the technique exactly, you will see that after a high-quality measured workout, the muscles feel better than the load is tight and relaxed.
It is very important to watch your breath. Remember that there is always an exhalation under load. In this case, the exhalation should be carried out slowly, bringing the lips into a tube.
- Get on your knees (on the ground). Fold your hands in front of you in "prayer". Now start to bend your body back very slowly (stomach is tense and hips are compressed). Keep your head straight and never bend it back. Return to starting position. Do the exercises 5-15 times.
- It is very effective to do a side bar to lose weight to get rid of excess fat in the waist and abdomen. Lie on your side with your support arm bent at the elbow. Make sure your hand is directly under your shoulder. Slowly lift the chassis off the ground and raise your hand freely. Hold this position for 5-10 seconds and return to starting position. Repeat the sideboard up to 10 times.
- Sit with your back to the chair. Stabilize your upper back and hold the edge of the chair with your hands. Slowly raise your knees to your chest (keep your back straight) and slowly lower yourself to the ground. Repeat the exercise up to 10 times.
- While it is best, and difficult, to burn fat from the lower abdomen, one of the exercises is considered to be "bending the legs behind the head" (popularly called "reverse maple"). Legs straight, hands down, palms down. Very slowly, lift your pelvis (using your abdominal muscles) off the ground and bring your straight legs to the back of your head. Touch the ground with your toes and hold this position for a few seconds, then return to the starting position smoothly. Do the exercise 5-10 times. If your muscles are very weak, then 1-2 times. The main thing in this exercise is not to squeeze your stomach and keep it tense.
Perform this set of exercises 4-5 times a week at home, which helps to quickly and effectively remove the abdomen (remember that it takes less time to recover the abdominal muscles than the gluteal or back muscles, so such an intensive regimen only benefits your body).
Cardio training
In addition to strength training with your own weight, it is recommended to do cardio at home 1-2 times a week to lose weight effectively without the use of diets. You can turn on funny music and dance for an hour to your taste, or look at several complexes from the list and choose for yourself:
- Ultimate Dance It Up Pump;
- Janet Jenkins, Die in an Hour;
- Cardio by Tracy Anderson
- Denise Austin: Total Body Burn Cardio.
If you have more than 1-2 years of training experience, we recommend that you take a closer look at Sean T's high-performance workouts. But be sure to consult your doctor before starting classes. Video complexes have many heart exercises that can "hit" your joints and cardiovascular system.
Many people who start out properly and start exercising or going to the gym say that they are able to lose weight, the stomach becomes more elastic, but the embossing press is not noticeable. The reason for this is malnutrition. Yes, you pumped the muscles, but they are hidden under a layer of fat. Therefore, it is very important to adjust your diet. Don't just try to "dry"! The diet for "drying" is very strict and is only suitable for athletes who need to clarify their shape before the race.
You can discuss a lot about what to do to lose weight fast and get rid of your belly. But in the end, we will still return to two components - physical activity and a balanced (not low-calorie) diet. Understand that no new tool will cut your back and show your stomach straight without any effort. Even the bandages that many women simply adore only work with the previously mentioned items for the super figure. Love your body and your body: saturate it with healthy food and make your body sweat during exercise, then they will reciprocate.