There is an opinion that only expensive nutritionists, instructors of fashionable fitness clubs, and in extreme cases - plastic surgeons can help people with large fat deposits on the abdomen. However, you can also remove the belly at home. But for this you will need to become a demanding trainer, an uncompromising nutritionist and even a talented massage therapist for yourself.
Physical exercise
Fat in the abdomen and sides is formed for various reasons. There is a genetic predisposition to the formation of large deposits in the abdomen, but the most common cause of the appearance of the tummy is low physical activity.
To keep the muscle frame of the abdominal cavity in good shape, it is necessary to spend at least three times a week walking, swimming or cycling for half an hour. Such a load will allow you to simultaneously tidy up the muscles and increase the process of burning fat in the problem area.
Gradually, you can enter into the regime such strength exercises, which, by the way, include lifting the body from a prone position (known as swinging the press). But it should be remembered that it is impossible to reduce all physical activity only to this exercise, since in the end it can only lead to an increase in the volume of the abdomen by strengthening the muscles.
Home exercise equipment can be a gymnastic wheel, fitball, or a hoop. They take up a minimum of space, but in terms of efficiency they are not inferior to a gym membership. At the same time, the gymnastic wheel is a very serious tool that you need to be able to work with correctly. During rollouts, it is important to keep the spine straight and not bend it in order to return to its original position. If your back is not strong enough for this exercise, it is better to ditch the gymnastic wheel in favor of other instruments.
Diet
Correction of the diet contributes to the natural loss of unwanted sentiment in the abdomen. From the daily menu, it is necessary to exclude flour products, semi-finished meat products (sausages, bacon, sausage, bacon), fried, fermented milk products with a high fat content, as well as nuts. All sweet carbonated juices are banned from drinks.
The basis of the diet should be steamed or cooked. Grilling is allowed.
It should be remembered that even with the help of a diet, fat in the abdomen is difficult to leave. Therefore, it is best to know the exact number of calories by which you need to reduce the daily menu. To do this, you can use any calorie calculator on the Internet. Based on data for height, weight and age, a calorie limit is calculated that can be consumed per day. From this value, you need to remove 300-500 calories. Observing this barrier, weekly weight loss will reach 0.4-0.5 kg.
Other procedures
To accelerate the effect of physical activity and diet, simple and pleasant procedures that can be carried out independently will allow:
- steaming in the bathroom or in the bath;
- self-massage.
Steaming the problem area promotes the natural burning of fat cells. If you carry out the procedure in the bathroom, then you need to pour hot water into the basin and soak a terry towel in it. It should be carefully wrung out and wrapped around the lower back. It is best to carry out this procedure after washing, so that the air temperature in the room is above room temperature. This will keep the heat of the compress longer.
In the bath, instead of a towel, a broom is used and after maximum steaming, problem areas of the body are treated with it. At the end of this procedure, an anti-cellulite cream is applied to the abdomen and sides.
Another procedure available for home use is self-massage. It must be carried out using massage oil or any soft cream. Problem areas are massaged with stroking and pinching movements. It should be remembered that in no case should the movements be strong - this can disrupt the work of internal organs. The skin in this area should not be stretched, because this can provoke the formation of stretch marks. The optimal time for self-massage is 15 to 45 minutes.
New habits
A few more flat stomach habits will help maintain the effect, as well as accelerate its approach. If they are vaccinated, then the question of how to remove the stomach will disappear by itself.
The first habit is to stop slouching. The hunched position of the spine provokes the flabbiness of the abdominal muscles. In turn, the straight line of the spine causes us to automatically tense the abdomen.
The second habit is to constantly suck in the stomach. It seems impossible only at first glance. Pulling in the abdomen forces us to tense the muscles, which gradually get used to this state. This ensures the maintenance of the tone of the abdominal frame.
