There are so many temptations in the modern world. A wide variety of fast food restaurants, a huge assortment of soda and sweets - all this leads to the accumulation of fat in the body. A sedentary lifestyle and sedentary work only exacerbate this situation. The predominant deposition of fat is the abdomen, sides and thighs. Many people try to find a way out of this situation and remove the folds on the stomach with the help of fitness, swimming or proper nutrition. However, it is necessary that everything be in a complex. Strength exercises in combination with diet is the key to a slender waist.
How to choose a complex for weight loss
The first thing that any person should pay attention to is motivation. Without desire, desire for success and confidence in the result, nothing will come of it. Everyone must decide for themselves: why do I need this.
The second stage is examination. It is necessary to turn to specialists who, after a thorough study of the body, will tell you how all the systems work. Not only diet, but also the intensity of strength training will depend on this. The unauthorized beginning of any diet and training can bring enormous harm to the body. People begin to run or take too intense loads, which are simply contraindicated in this case.
It is necessary to decide what result you want to achieve. Is it a drastic weight loss of 10-20-30 kg or farewell to a couple of interfering kilograms on the stomach? It is worth considering the rhythm of life. It is difficult to apply jogging in the morning to a person who works until late at night and wakes up at 10-12 in the morning. Any diet and exercise should be designed for your daily routine. The same applies to meals. The rule "do not eat after six" in this case will only do harm.
Life rhythm is also worth considering. If you have sedentary work, then you can focus on cardio training. However, if you are on your feet all day, it is unlikely that in the evening you will want to go to the gym. In this case, you can give preference to swimming.
And, of course, eating habits. A total simultaneous change in diet can lead to a breakdown in the diet. You can’t force a vegetarian to eat meat, and vice versa. It is clear that there are stop products that are forbidden to be used by everyone and in all diets, but they do not carry special benefits for the body. Most often, these are sweets, flour and fast food.
Buy scales, both floor and kitchen. Servings of food must be weighed. It is necessary to control the weight and volume once every three days. Healthy sleep is not only an assistant to any diet, but also a guarantee of health in general. If you adjust your daily routine so that you sleep 8-9 hours a day, then metabolism will accelerate and body weight will normalize.
Creases on the stomach
Many women and men dream of a flat stomach. However, you should correctly understand the word "flat." Fat must be present on the stomach in an obligatory amount. As a result, even the worst person, folds will be visible. Folds on the stomach when sitting - this is the norm. The question is not what they are, but how thick they are. There are special tables and formulas that determine the required thickness of the fat layer.
Diet to reduce creases
When choosing a diet, do not forget about the ratio of fats, proteins and carbohydrates in the diet. It should be optimal and sufficient. Mono diets should not be used for more than three days. The necessary amount of energy does not enter the body, as a result, fat is formed even from wholesome food. There are special tables by which you can determine the percentage of fat in the body, depending on the thickness of the fold near the navel. On average, it is considered normal to fold 1-2 fingers thick.
Weekly ration for a flat tummy
It should be understood that to reduce the fat layer in the abdomen, it is worth reducing the calorie content of dishes. In this case, the total intake of calories in the body should be 2000-2500 per day. However, this is an approximate figure, which differs depending on gender, age, weight and energy consumption. Many are interested in how to remove fat folds on the stomach with a diet. To do this, you must follow a certain diet.
Day 1
Breakfast: make an omelet with tomatoes (2 eggs and 1 tomato) and a cup of coffee without sugar. If you are always used to drinking sweet tea or coffee, then reduce the amount of sugar daily. It is best to cook an omelet without oil (can be in a double boiler or slow cooker).
Second breakfast: average apple.
Lunch: 250 ml of vegetable soup, 100 grams of boiled rice or steamed, one cucumber.
Snack: one drinking yogurt (not 1000 ml!) It is best to take yogurt without additives and sugar, it can be replaced with a glass of kefir.
Dinner: 200 grams of boiled mashed beets (you can salt, but not add sauces), 50 grams of cheese.
Drink a cup of fresh green tea 1.5 hours before bedtime.
Day 2
Breakfast: coffee, two boiled hard-boiled eggs, 100 grams of low-fat yogurt.
Second breakfast: apple.
Lunch: 250 ml of vegetable soup, 100 grams of boiled buckwheat, one cucumber or tomato.
Snack: apple.
Dinner: 200 grams of salad with cheese and herbs (dressing may be olive oil or lemon juice). Before sleep, the use of green tea or kefir is allowed.
Day 3
Breakfast: oatmeal on the water with your favorite fruit, one cheese sandwich (preferably with whole grain bread or bread), coffee.
Second breakfast: a handful (60 grams) of any nuts.
Lunch: 150 grams of boiled breast, 100 grams of rice and 100 grams of grated carrots.
Snack: 40 grams of nuts.
Dinner: 200 grams of vegetable salad with cheese. In tea, you can add a slice of orange.
Day 4
Breakfast: a portion of cereal with milk (fitness), coffee and a cheese sandwich.
Second breakfast: apple.
Lunch: 200 ml of vegetable soup, 150 grams of boiled fish (can be steamed) and one medium potato.
Snack: apple.
Dinner: 200 grams of the Hawaiian mixture. Tea 1.5 hours before bedtime.
Day 5
Breakfast: scrambled eggs with herbs and a small piece of cheese (20-30 grams), coffee.
Second breakfast: apple.
Lunch: 250 ml of vegetable soup and 100 grams of seafood (boiled or in brine).
Snack: apple.
Dinner: 150 grams of boiled beets with garlic and nuts.
Day 6
Breakfast: oatmeal or oatmeal porridge on the water, tea.
Second breakfast: grapefruit.
Lunch: 150 grams of boiled chicken liver, vegetables, a glass of any juice (preferably freshly squeezed without sugar).
Snack: apple.
Dinner: 200 grams of buckwheat and one cucumber.
Day 7
Breakfast: vegetable salad and omelet (2 boiled eggs are possible), tea without sugar.
Second breakfast: a glass of yogurt or kefir.
Lunch: 250 ml of chicken broth, 150 grams of stewed vegetables, a glass of yogurt or yogurt.
Snack: a glass of yogurt.
Dinner: 200 grams of boiled fish, one tomato.
Basics of proper nutrition for weight loss in the abdomen
It is worth excluding from the diet fast food: burgers, hot dogs, meatballs and nuggets, dumplings, dumplings and sausage. Everything that the majority of the population loves cannot be eaten with a diet in order to remove folds on the stomach. Only low-fat boiled meat or fish. Bread should be bought whole grain with bran or replace it with bread. Do not get carried away with cheese - it is high-calorie.
Of course, sweets, flour and chocolate should be completely excluded. But you can eat a spoonful of honey a day. Pay attention to what you drink. There is nothing more useful than ordinary clean water. Juices have a lot of sugar, as in compotes and fruit drinks. Accustom yourself to drink water. Drink a glass of water 30 minutes before each meal. Do not overeat even healthy salads or boiled meat. The body of a large number of calories begins to store fat.
How to get rid of wrinkles on your stomach with exercise
Remember, all physical activity should be carried out in a state of full health and as far as possible. Do not exhaust yourself on a running treadmill or try to lift weight above your own. Everything should be gradual. For problem areas of the abdomen, there are several standard exercises that will help tighten the upper and lower parts.
Hoop torsion
Today, sports stores offer a huge variety of hoops. They are metal and plastic, with sand and tuberosity - all to create the perfect figure. It is worth starting with the most common metal ring. After you lose a few kilograms, and the workouts become routine, you can purchase more sophisticated hoop options.
Twisting
This is the most popular exercise for the abdominal muscles. Lying on your back, make sure that its main part is firmly pressed to the ground (rug). Legs should be bent at the knees 90 degrees. Hands pressed to the temples. It is always necessary to do three approaches. For beginners, for the first time, you can do 3 complexes of 10 times, then increase the amount by 5 times every three days to 30 times in one approach. Fat folds on the abdomen will become less noticeable after just a few workouts. Proper breathing is very important in any exercise. You can not hold your breath - oxygen will not flow to the muscles. The pace should be uniform.
Scissors
Lying on a sports mat, straighten your legs and arms along the torso. Then raise your legs above the body and perform a crossing movement. Be sure to control so that the body is pressed firmly against the mat. If the legs from the floor are at the level of 5-7 cm, then the muscles of the lower press will work mainly, but if you lift them a little higher, the upper press will pump up. It is worth doing three approaches for 30 seconds. The fold in the lower abdomen will decrease by the end of the first week of training.
Mahi
In order to remove excess fat deposits, swinging legs with a bent leg are well suited. To do this, you need to sit horizontally on your back, and bend your legs at the knees. Hands should be spread behind the head, and the feet should rest firmly on the floor.
Mahi must be carried out according to the principle of the left hand - the right foot and vice versa. In this case, the elbow should tend to the middle of the thigh. The body should be torn off from the mat only in the upper part (shoulder blades). The rest of the body remains stationary at this time. You should start with 10-15 repetitions on each leg, gradually increasing the load to 30 repetitions. Folds of belly fat will decrease after a few days of training.
Bicycle
Most likely, everyone knows about this simple exercise, which helps to tighten the tummy. It takes very little time, it can be done even in bed before bedtime. If you do not know how to remove the fold in the lower abdomen, then do a bicycle every day.
Just lying on your back, perform movements with your legs, as if pedaling a bicycle. In an ideal design, you must try to tear the blades off the surface. If three approaches are performed daily 10-20 times, then the stomach will noticeably tighten.
It should be noted that all exercises must be done in a complex. However, it is worth giving the muscles a break. For example, today you are doing the upper press, and in a day the lower and one complex on the rectus muscles. In the middle of the week, you can once focus on the hips so that the abdominal muscles relax.