The beach season has already ended, but the question of how to remove the stomach and sides in a week is still relevant. Especially for those who have important events ahead. In fact, you don’t have to work out for hours at the gym to get a wasp waist. On the way to a perfect belly, it is enough to observe a few important points.
Nutrition is an integral part of the life cycle. The food we eat can be our main ally or our worst enemy. Therefore, those who want to remove fat from the abdomen and sides will have to reconsider their diet, making a choice in favor of healthy food.
It is better to give up high-calorie foods and foods high in starch, replacing them with more red and green vegetables and fruits. You can also add fish, poultry, wheat, oatmeal, rice, bananas, bran, flax, apricots, figs, cocoa and other foods rich in fiber and useful elements. Such food perfectly satisfies hunger, filling the stomach, has a good effect on the intestines and does not turn into adipose tissue. It will be very hard for those with a sweet tooth and lovers of flour. To get rid of the belly and sides, you have to forget about your favorite treats. The fact is that sucrose increases the feeling of hunger, forcing to eat much more than necessary.
Expert opinion. Give up at least for a while from salt – this will help not to accumulate fluid in the tissues and reduce the volume.
Don’t underestimate the benefits of dietary supplements. For those who cannot cope with hunger, Herbalife offers special “Yellow Pills” to help reduce sugar cravings. Avoiding nighttime snacks will help “Evening cocktail”, which will not only become a full-fledged dinner, but also, thanks to the tocopherol in its composition, will provide a calm and healthy sleep. If you want to achieve the fastest weight loss results, you should try Zell-u-Loss. This is a special additive that delicately removes water from the body. Puffiness is often the cause of excess volumes, and this dietary supplement helps to cope with an unpleasant effect. And for those who enjoy snacks on the go, Herbalife offers a healthy counterpart to any fast food – protein bars. This tasty and healthy snack contains only 140 calories, so you don’t have to worry about your figure!
Water speeds up metabolism and cleanses the body of toxins. This means that it will be almost impossible to get rid of those extra centimeters in the waist without water. Those who want to say goodbye to fatty tissue are better off drinking about 2 liters of water per day. But don’t overdo it. Otherwise, instead of fat, or even with it, swelling will appear. To calculate and control the amount of liquid you drink, you can use special smartphone applications. At the same time, during weight loss, it is advisable to exclude sweet juices, soda and alcohol from the diet, which are perfectly deposited in the sides. The calorie content of these products is simply off scale. In common people they are usually called “calories in a bank”. It is up to you whether to refuse them or not. But they clearly will not become helpers on the way to a dream figure.
The correct diet promotes wonderful well-being, adequate functioning of the digestive system and normal metabolism. And therefore, the formation of a beautiful figure. Try to eat small portions, but often. It is best to eat a full meal every 4–4.5 hours, while having small and healthy snacks. When fasting between main meals, the body will begin to store adipose tissue, fearing a possible deficiency. And the likelihood of eating too much after a hunger strike is much greater. Do not forget that dinner is worth a maximum of 3 hours before bedtime. Our digestive system works extremely slowly at night. And everything that you ate late in the evening will be deposited in the sides and stomach in the morning.
Trying to remove the belly and sides at home without physical activity is useless. It is desirable that the classes are regular. Exercise can help tone muscles and help burn fat faster. You can choose any type of activity that suits your taste. The main thing is to warm up properly before training to avoid unpleasant consequences.
The easiest way for a woman to get rid of the hated fat on the waist is a regular hoop. The advantage of this type of exercise is that it does not require a lot of time and effort. It is enough to twist the hoop daily for 10 minutes, and you will soon notice a change. The result is achieved due to the direct contact of the hoop with problem areas: the hula hoop massages the necessary areas, breaking down fat and accelerating the process of losing weight. This is an effective and fun exercise that can help not only remove centimeters from the waist, but also remember childhood. You just have to get the hang of it. In no case should you work with the hoop on a full stomach. To avoid the appearance of bruises and bruises, it is better to twist the hula hoop in a special belt or tight clothing.
2. Cardio exercise
When we remove the belly and sides at home, weight loss is indispensable. It is impossible to get rid of fat only on a certain part of the body, which means that general weight loss cannot be avoided. This is where cardio can come in handy. Running, step, skipping rope. The simplest and most common exercises are jogging with a high hip lift and overlapping the lower leg, jumps with raising the arms and legs, jumping to the side, side lunges, squats with raising arms, jumping into a wide squat, squatting with jumping out, jumping in a plank with legs and etc. To achieve the result, it is enough to engage in 30 minutes several times a week. All exercises are best done with sneakers. Watch your pulse carefully! The most optimal limit is 130-150 beats per minute. For convenience, you can use a fitness bracelet.
3. Workouts for the press and oblique muscles of the abdomen
Another type of exercise that can help a woman remove her stomach and sides is the familiar and familiar abdominal and oblique exercises. It should be understood that until you get rid of the fat, the abs will not be visible, because it will be hidden under the layer. But you can safely start pumping it in advance, so that after the diet the result is immediately visible.
One of the most popular abdominal and oblique loads are all types of planks. The optimal execution time is 3-5 minutes with a change of position. Also an effective exercise is a side plank with a change in the position of the pelvis: while standing in the plank, lower and raise the pelvis. Start with 10 sets, gradually increasing the number. Lateral crunches with weights (sitting on the floor) and opposite crunches (lying on your back, pulling the right elbow to the left knee and vice versa) can be beneficial. Do not forget about the usual twists and twists with bent legs – the standards that everyone took at school. This also includes scissors, a bicycle, and bent-leg lying swings. The main thing is to do these exercises without fanaticism in order to avoid injury and discomfort. Use a rug or mat for convenience.
A set of exercises on the chair
The following simple exercises, aimed at working out all the abdominal muscles, as well as the hips, can also help to quickly remove the stomach and sides. It is most convenient to carry out the load on a chair, and you can do this even in the breaks between study and work. And the main plus of the complex is its duration. The lesson consists of 7 short exercises.
Warm up. Starting position – sitting on the edge of a chair, hands on your knees. Lean back slowly, and then slowly return to the starting position. Tighten your abdominal muscles and in no case transfer your weight to your back. The number of repetitions is 10-12.
Twisting. The starting position is the same as during the warm-up. Bend your elbows, bring them behind your head. Slowly turn the body to the right, then to the left, lingering on each side for 3 seconds. Be sure to keep your feet still. The number of repetitions is 10.
Leaning forward. Starting position – hands are bent behind the head, wrists are closed in a lock. Lean forward slowly, and then slowly come back. Do this without using your hands by contracting your abdominal muscles. The number of repetitions is 15.
Pulling the knee to the chest. The starting position is sitting on a chair in a comfortable position. Pull your bent leg to your chest, wrap your arms around it and hold for 3 seconds. Return the leg to its original position, repeat the exercise with the other leg. The number of repetitions is 15 for each leg.
Pulling the knees to the chest and straightening the legs in weight. Starting position – leaning back in a chair, legs are brought together. Pull both knees to your chest, freeze in this position for 3 seconds. Then straighten your legs in the air and hold them that way for another 3 seconds. Pull your knees back to your chest. The number of repetitions is 10, then return to the starting position.
Circular rotations with bent legs. Starting position as in the previous exercise. Bring your knees up to your chest and start doing circular rotations. Make sure your knees are involved in the process. The number of repetitions is 10 in each direction.
Scissors. Starting position – leaning back in a chair and grasping the seat on the sides with your hands. Raise your straight legs and begin to bring and spread them, crossing them. The duration of the exercise is 1 minute.
4. Yoga or Pilates
If you are trying hard to remove belly fat, yoga and Pilates can be great helpers for you. These are great abs workouts that you can do at home with ease. All you need to do is find lessons on the Internet or download any application to your phone. Most importantly, do not forget to warm up the muscles before starting classes and do all the exercises carefully and gradually. Assess your level soberly and do not try to jump over your head. Monitor your condition carefully! And try to make your classes as comfortable as possible: put on a soft rug or mats, put on comfortable clothes, turn on music or mantras. After all, first of all, it should bring you pleasure.
Wraps can also help a woman get rid of adipose tissue at home. And for this it is not at all necessary to go to expensive spas. You can prepare mixtures from what is in the refrigerator. Vinegar, cocoa, chocolate, honey, pepper and aromatic oils are most often used in different types of wraps. The procedure itself is quite simple, but requires preparation. First, take a hot bath or shower, always with a scrub or massage brush. This will improve blood circulation and open up the pores. Then massage the problem areas with any anti-cellulite cream that suits you. Do not forget that such funds are selected individually for each. Then apply the wrap mixture to problem areas, wrap them in plastic and wrap them in a blanket. After an hour, remove the film and rinse off the remaining mixture in the shower, then apply a moisturizer with massage movements. Please note that this procedure has contraindications: wraps should not be done to people suffering from hypertension, diseases of the reproductive system and allergic reactions, as well as to pregnant women.
Stress, bad habits, lack of sleep – all this negatively affects the state of the body and provokes weight gain. Due to stress, our bodies begin to transfer fat from one area to another, including from the thighs to the abdomen. To get rid of folds on the sides and abdomen, it is advisable to limit the negative effects on the body. Try to get your sleep and sleep 7-9 hours a day. This way you and your body will feel great. Protect yourself from stress and nervous shocks. And forget about bad habits. Each cigarette smoked will minimize the effects of exercise and proper nutrition. In addition, it is usually much more difficult for a girl to say goodbye to malicious centimeters on her stomach and sides. The hormonal background is constantly changing, which may well lead to weight gain.
Hormones that affect the change in the percentage of fat in a woman’s body:
- Oestrogen (dulls appetite) and progestin (burns fat and normalizes water-alkaline balance);
- Growth hormone (stimulates the breakdown of fats);
- Thyroid hormones (regulate the body’s energy metabolism);
- Testosterone (responsible for metabolism);
- Cortisol (slows down metabolism and breakdown of fats);
- Adrenaline (burns fat);
- Insulin (increases fat mass);
- Serotonin and melatonin (increase metabolism).
If you regularly follow all the previous points for a long time, but do not observe the results, you may need to go to the doctor, get tested for the content of hormones in the body and find a way to normalize their level in the body.