A bulky tummy may appear due to the appearance of internal and subcutaneous fat, due to weakening of the abdominal muscles, or due to improper bowel function. To quickly get rid of the tummy, you need to solve all the problems at once. Those. start eating healthy foods, avoid overeating, and exercise regularly.
It is necessary
- - foods that improve intestinal motility;
- - kefir;
- - cool boiled (mineral) water;
- - olive or linseed oil;
- - fitness ball.
Instructions
Step 1
Restore bowel function. To do this, you need to eat foods that help cleanse the body. These include oatmeal, pears, herbs, apples, prunes, figs, zucchini, tomatoes, cucumbers. Eat these foods daily and there will be no problems with bowel movement. Before going to bed, drink a glass of low-fat kefir, this will also help improve peristalsis.
Step 2
Drink a glass of cool, boiled (mineral) water before each meal. 2-3 times a week before breakfast, consume a tablespoon of olive or flaxseed oil. Use an enema or laxative teas once a week. Do not use these methods too often, as this can lead to unwanted changes in the bowel function.
Step 3
Eat wisely. Calculate the number of calories you burn in a day and try to stick to this norm. Avoid heavy dinners, eat fruit instead, drink low-fat kefir or tomato juice. Do not go on diets, after them the weight returns very quickly. You should lose weight by a maximum of 1-1.5 kilograms per week.
Step 4
Avoid high-calorie foods. These include caramel, sugar, animal fats, smoked meats, mayonnaise. Do not eat any fast food, there are practically no useful substances in it, and the harm from its use is colossal.
Step 5
Exercise regularly, only with its help can you tone your abdominal muscles. Lie on the floor and place your feet on the wall with your shins parallel to the floor. Keep your hands behind your head. Raise your torso as high as possible from the floor on a count, by two - hold it in this position, by three - return to the starting position. In one lesson, you need to complete 5-10 sets of 20 exercises.
Step 6
Lie on a flat surface, slowly lift your legs up until they are perpendicular to the floor. Hold this position for 5 seconds and then slowly lower your legs. Lie with your back on the fitness ball. Raise your torso until the angle between it and the floor is 30 degrees. Then lean back, bend 15-20 degrees in relation to the floor. It is very important not to raise your torso too high. If it is raised not 30, but 40-50 degrees from the floor, then the main load will be on the hips, and not on the press.
Step 7
Walk daily. Walk at least five kilometers to get rid of the tummy as quickly as possible. It seems to many that walking gives minimal results, but in reality it is not. Walking is one of the most effective abdominal exercises.
