The protruding belly looks, to put it mildly, not too aesthetically pleasing. And not only in men, but also in the beautiful half of humanity. For the latter, he often interferes with wearing tight-fitting clothes made of thin jersey. To get your waist back slim and not go on a diet, it's important to just eat right and exercise regularly.
Instructions
Step 1
Review your diet. This does not mean that you have to chew one herb. It is enough to exclude beer and sugary carbonated drinks, juices, bread and any other flour products from the diet, especially various cookies and buns. It is worth giving up any fast food, butter, sausages, smoked products and food fried in oil. This will not only bring its results quite quickly, but also have a beneficial effect on health.
Step 2
Reduce the amount of food you eat. As you know, the stomach has the ability to stretch, which often affects the size of the waist. But it can also shrink. For this to happen, train yourself to eat small meals - ideally, they should fit in the palm of your hand. In this case, you can eat 4-5 times a day. Thanks to this regime, you will not be greatly disturbed by the feeling of hunger.
Step 3
Eat as many raw foods as possible: vegetables and greens. And bake the rest in the oven with a minimum amount of oil and spices, boil or cook in a double boiler. At the same time, do not season ready meals with sauces, mayonnaise or ketchup, which enhance the taste of the food.
Step 4
Go in for sports. The best way to help get rid of the belly is jogging. During it, the body spends a huge amount of calories. An alternative would be tennis, soccer, long cycling, and jumping rope. Also useful are long walks over rough terrain. But for the latter to bring results, it will take much more time, in addition, you will have to walk at least 2 hours a day. While running for 30-40 minutes is enough every 2 days.
Step 5
Do exercises to strengthen your abdominal muscles. For example, lift your upper and lower torso alternately while lying on the floor on your back. Do kick swings and scissors. Also helps to pump up the press and exercise on the horizontal bar. Hang on it, bend your knees and lift them to your chest. Be sure to increase the number of repetitions every week, as the muscles get used to a certain load.
Step 6
Monitor your posture at all times. It also happens that there is little fat on the body, and the stomach sticks out. This can be due to constant slouching, especially during prolonged sedentary work. In this case, the muscles of the abdominal cavity are in a relaxed state all the time, which also does not contribute to a flat stomach. Try to walk and sit with your back straight and your stomach in.
