The anatomy of the female body and the peculiarities of the hormonal system do not allow most women to meet modern beauty ideals without intensive work on their bodies. Due to the characteristics of the body, it is most difficult for girls to remove fat deposits in the abdomen and sides. How to tighten your stomach and make a slim figure in the shortest possible time - a set of measures and a weight loss program will help.
Anatomy. What is important to know
To understand how to remove the belly, it is important to have a basic understanding of the anatomical features of the female body.
The mechanism of the appearance of body fat is simple:
- a large number of calories enter the body;
- some of them are processed to obtain vital energy, to ensure the functioning of organs and systems;
- surplus accumulates in the pelvic area, abdomen, thighs and sides.
The mechanism of overweight occurrence is the same for both sexes. But, belly fat is a problem that often affects the female half of humanity. Why women are more susceptible to the appearance of excessive body fat - below are the main reasons and facts.
- Women of childbearing age are characterized by excessive production of estrogen, a hormone responsible for reproductive function. The role of estrogen is also to ensure the accumulation of fat in the abdomen and pelvis, which is necessary for the full functioning of the reproductive system. Excessive secretion of estrogen leads to excess weight.
- Fat cells grow under the influence of hormones responsible for stress. Adrenaline and cortisol are produced as a result of the stress response. All body systems are brought into a state of increased activity, which provokes increased energy costs. After stress, the body tries to restore balance and homeostasis responses trigger the accumulation of fat.
- Insufficient sleep in the long term provokes a slowdown in energy metabolism, leads to the accumulation of fats in problem areas of the body.
In order to understand how to remove the belly, it is important to know what types of fat are deposited in this area in order to correctly build weight loss tactics. Lack of a slender waist and a large belly are the result of the accumulation of visceral and abdominal fat. Briefly about each of them below.
- Visceral or internal fat is located in the abdominal cavity, serves as a reserve source of energy, protects internal organs from damage. Excess visceral fat is hazardous to health.
- Abdominal fat - subcutaneous adipose tissue, the thickness of which in women is highest in the buttocks, thighs, abdomen and sides. A distinctive feature of adipose tissue is the minimum number of blood vessels that provide blood supply. Because of this, it is not easy to deal with subcutaneous fat.
Obesity - excess of 30% of the total amount of fat in the body in relation to the total body weight.These are critical indicators that indicate the onset of pathological processes. The optimal ratio is 18-25% of body fat from the total mass and volume.
A set of measures to quickly get rid of the abdomen
To lose weight in the abdomen, it is not enough just to change the diet, a low-calorie diet, or increase physical activity. A long-term result without returning to extra centimeters is possible only with an integrated approach.
What to do to remove the stomach, how and why it is necessary - a detailed description of the weight loss plan below:
- The first step is choosing a diet to burn fat. The goal of this diet is to maintain a calorie deficit so that through exercise to force the body to burn fat for energy.
Lose belly fat quickly simply with proper nutrition. - Supplementing the diet with physical activity is a must to eliminate excess weight and volume. Without aerobic and strength training, it is impossible to tighten muscles and quickly remove the stomach.
- It is necessary to ensure a normal blood supply to the tissues, since this is a prerequisite for the rapid breakdown of fat and the transport of cellular debris for the purpose of excretion from the body. The goal is achieved through massage, special treatments and exercises.
- It is important to normalize the water balance. Water is an important component of biochemical reactions in energy metabolism. Without a sufficient amount of water in the body, the processes of fat breakdown will not be able to fully and quickly proceed.
- Additional, supportive measures are necessary to support the skin in the area of weight loss. Due to sudden changes in weight, ptosis, the appearance of flabbiness and stretch marks can be observed. This can be prevented by using specific techniques, exercises and procedures.
- It is equally important to change your lifestyle and habits to maintain the achieved result. Without this measure, the ideal figure after a while will again need serious study to restore its former forms.
Each item of the described action plan is mandatory for those who want to get a result quickly and keep it for a long time. Without an integrated approach, the process of losing weight can take years or be ineffective.
Rationalization of nutrition. Diet rules, products, menus for every day with a calculation of calories. List of approved products
No matter how physical activity is lined up, and without rationalizing nutrition, it will not work to remove the stomach - the results will be minimal. Getting a quick result is also impossible in the case of a regular balanced diet. It is necessary to use a special, fat-burning diet based on a minimum of carbohydrates and a maximum of protein.
Basic nutritional rules for every day:
- not less than 1200 kcal and not more than 1600 kcal;
- 3 main meals;
- 2 snacks;
- minimum portions;
- the interval between meals is at least 2 hours, but not more than 4.
You can not drink water 30 minutes before and after meals - it disrupts the concentration of gastric juice and the process of food digestion. An example menu of 1400 kcal for burning fat for 5 days is presented below.
| Days | Breakfast | Snack | Dinner | Snack | Dinner |
| 1 | Oatmeal with raisins and honey, coffee. | Apple | Broccoli cream soup with salmon, whole grain bread. | Handful of nuts | Boiled chicken breast, vegetable salad. |
| 2 | Curd casserole with honey. | Avocado | Vegetable soup with chicken breast. | 100 grams of low-fat cottage cheese | Squid fillet with rice and vegetables. |
| 3 | Steamed egg whites omelet and honey tea. | Bunch of grapes | Vegetable ragout with rabbit. | A handful of peanuts. | 100 grams of buckwheat porridge, vegetable salad and lean baked fish. |
| 4 | Muesli and assorted fruit smoothies. | Low fat yogurt | French soup | Handful of dried apricots | 200 grams of boiled veal and cucumber. |
| 5 | Bran bread sandwiches with peanut butter and low-fat yogurt. | Whole grain bread and low-fat cheese. | Lentil soup with veal. | 100 grams of dates | Baked chicken breast with vegetables. |
The menu can be adjusted to suit your preferences, but strictly adhere to the balance of the BJU and not exceed the daily calorie intake.
At the time of losing weight, the following products must be completely excluded:
- sugar;
- rich pastries;
- sweets, cookies and other sweets;
- pasta;
- semi-finished products;
- ice cream;
- butter;
- fatty meats;
- sausages;
- instant porridge;
- milkshakes;
- carbonated drinks;
- pickled and salty snacks.
The list of required and recommended foods includes the following:
- lean meat;
- lean fish;
- seafood;
- mushrooms;
- fermented milk products with a minimum fat content;
- dried fruits;
- nuts and seeds;
- legumes;
- fresh, raw vegetables;
- unprocessed cereals;
- eggs;
- fruits and berries;
- offal;
- cold-pressed vegetable oils.
Sweet fruits and berries are best consumed in the morning. If you feel hungry between breaks or snacks, you should drink a glass of warm water. If this does not help alleviate hunger, you can supplement the diet with some kind of low-calorie snack.
Optimization of water balance in the body
The human body is unable to provide life without regular replenishment of fluid reserves. In burning excess fat, one should take into account the peculiarities of biochemical reactions that take place in the body and provide the body with everything it needs.
Why drinking a lot is important:
- water is necessary for the implementation of biochemical reactions of energy metabolism;
- water is involved in the removal of decay products of adipose tissue;
- water is necessary to maintain water-salt balance;
- water is involved in tissue repair after exercise;
- water speeds up natural metabolic processes.
Fluid deficiency leads to a slowdown in the breakdown of fats, disruption of homeostasis. According to the recommendations of doctors, the daily requirement of an adult is 1.5 liters of water.
But, this is not enough for weight loss. How to drink while fighting obesity - details below:
- The daily rate is 2-2.5 liters.
- Distribute the total volume for the day evenly.
- Drink water at room temperature.
- Do not replace water with other drinks.
You can supplement your daily fluid intake with diuretic green tea without sugar. It is recommended to take 1 glass of water before bed for effective recovery.
Physical training is effective exercise. Daily Workout Program
Physical training also requires an integrated approach. It is important to understand that just being active will not get rid of belly fat. It is necessary to perform only those exercises that directly affect this area of the body and adipose tissue. An approximate workout plan for the day is described below.
Aerobic exercise is the foundation for fat burning.
During aerobic exercise the following changes occur in the body:
- pulse quickens;
- increased blood supply;
- improved perfusion of adipose tissue;
- the production of enzymes responsible for the breakdown and transport of fat is activated;
- the activity of all organs and systems improves;
- calories are burned.
The recommended aerobic exercise option for many coaches is the daily morning run. Starting the day with jogging can speed up your metabolism for the whole day. But, regular jogging is ineffective at eliminating excess fat.
With a minimal increase in heart rate, the body will consume glycogen stores from the liver of muscles, and adipose tissues will not be involved in the formation of energy. There are 2 ways to make your body burn fat for energy while you run.
Interval running is effective for activating fat burning processes. The technique is simple - you need to alternate sprint and jogging along the entire distance. Approximately 400 meters of sprint should be followed by 600 meters of rest, that is, running at a slow pace. You need to change the speed 4-6 times per run.You can start from 2-3 km, but gradually increase the load. You need to run every day.
If interval jogging is not suitable for some reason, there are alternative aerobic training options:
- skipping rope - 15-30 minutes a day at maximum pace;
- zumba - 3-4 times a week for 40-60 minutes;
- aerobics - 3 times a week for 60-90 minutes.
In addition to training to burn fat, you need to do exercises to tighten your abdominal muscles 3-4 times a week. During abdominal exercises, calories are also burned, moreover, fat continues to be broken down for 24 hours after exercise. How to remove the belly with workouts - below is a plan with the number of repetitions and approaches.
| Exercise | Execution technique | The number of repetitions in the approach | Number of approaches |
| Double twists | Lie on your back with your knees bent. Close your hands on the back of your head. Simultaneously lift the body and legs, twisting. | 25 | 3 |
| Raising the legs | Lie on the floor with your arms extended along your torso. Raise your legs without bending, aligning them perpendicular to the body. | 20 | 3 |
| Side crunches | Lie on the floor, close your hands in the lock at the back of your head. Raise your legs alternately, twisting the body. Alternately reach out with the elbow of the left hand to the right knee and vice versa. | 25 | 3 |
| Climber | Take a lying position. At a fast pace, alternately squeeze each leg under you, bending it at the knee. | 25 | 30 |
| Plank | Take an emphasis lying on the elbows, straightening the body as much as possible. | 1 | From 30 seconds |
Abdominal muscle training should be repeated no more often than after 48 hours. To achieve meaningful results, it is recommended to regularly increase the number of repetitions in each set.
Slimming film wraps in the abdomen
The wrapping procedure when used alone is ineffective in fat burning.
But, it complements the main activities and produces the following effects:
- improves blood circulation;
- activates cell regeneration;
- maintains an elevated temperature required for biochemical reactions of fat breakdown;
- improves skin firmness and elasticity;
- prevents the appearance of stretch marks.
You can remove fat in the abdomen and sides by supplementing the general measures with the wrapping procedure:
- Soak a cotton cloth with apple cider vinegar, then wrap the problem area and cover with cling film. After 30 minutes, remove the compress and take a contrast shower.
- Prepare a mixture of green tea, cinnamon and honey, soak a cloth in it and wrap the belly, covering it with cling film. Leave for 2-3 hours, then thoroughly rinse off the rest of the mixture.
- Mix 3 tablespoons of wine vinegar with 50 ml of cognac, soak gauze or cloth, and then wrap the problem area. Cover the compress with cling film from above and dress warmly. Leave on for 3 hours.
Wraps are contraindicated during menstruation and in the presence of acute inflammatory processes in the pelvic organs.
Fat burning self-massage of the abdomen
Self-massage for burning fat is an additional procedure that, if done correctly, will help you achieve impressive results in a short period of time.
There are several effective fat burning massage techniques:
- Cupping massage - a procedure for daily use, consists in applying a vacuum to the problem area. Cupping massage improves drainage of lymphatic fluid, breaks down the structures of fat cells, improves blood circulation and maintains skin tone. For massage you need a silicone can up to 50 mm in diameter. It is necessary to warm up the skin with massage oil and perform circular movements with a jar for 10-15 minutes. After the first sessions, hematomas and bruises may appear - this will pass after 2-3 procedures.
- Hand massage is built on a similar principle - it improves blood circulation and accelerates fat burning. It is necessary to grind the site of exposure with pepper massage oil. After that, perform circular pinching for 2-3 minutes. Rub the skin again.The second stage is grasping and scrolling the skin with your fingers from the solar plexus to the lower abdomen.
- Honey massage performed with candied honey and simultaneously acts as a peeling. It is necessary to lubricate the skin with honey, then rub the product in a circular motion over the surface of the abdomen until redness. Perform the procedure for at least 15-20 minutes, then take a shower.
Fat burning massage is highly effective, but it has a number of contraindications. Do not act on the skin of the abdomen using the described massage techniques for those who have chronic or acute diseases of the abdominal organs.
Massage is contraindicated for vascular diseases and a problem with the lymphatic system. It is necessary to carefully select the means for massage - they can provoke a strong skin allergic reaction.
Belly vacuum
Vacuum exercises are effective in a holistic approach to belly slimming. The exercises are designed to strengthen the muscle corset and tighten the abdomen, while drawing a clear line of the waist.
Instructions for implementation:
- Starting position - feet shoulder-width apart, back straight and arms spread apart.
- Take a deep breath.
- Exhale and hold your breath for the maximum time.
- Inhale slowly.
- Repeat 20-30 times.
Respiratory gymnastics is categorically contraindicated for people with heart failure and hypertension. Holding your breath upsets your heart rhythm and raises your blood pressure.
Yoga / running / swimming / cycling for burning fat - choosing a healthy hobby
To maintain the result obtained, it is necessary to stop leading a sedentary lifestyle. You should choose hobbies and hobbies associated with daily stress. You can purchase a gym membership and regularly exercise under the supervision of a trainer.
Or choose one of the following healthy hobby options:
- Jogging or a sprint allows you to burn up to 400-600 kcal in 1 hour, which has a positive effect not only on the figure, but also on the health of the whole organism.
- Yoga - ideal for people who are contraindicated in cardio loads. The advantage of yoga is that these practices maintain muscle elasticity, stabilize the emotional state, improve blood circulation, and additionally promote weight loss by burning fat. An hour's lesson burns up to 300 kcal.
- Swimming in the pool has a minimal list of contraindications. In the process of swimming, all muscle groups are strained, the muscle corset is strengthened. Ideal for maintaining a slim waist and flat stomach after losing weight. For 2 hours in the pool, a person burns 400-500 kcal.
- A bike can become not only a kind of activity, but also a means of transportation. An hour of cycling at a moderate pace burns about 350-400 kcal, improves heart activity, and prevents the development of vascular diseases. To maintain the result, this type of activity is also useful because you can do it even without having free time - on the way to work or to the store.
Without changing your lifestyle, it is impossible to maintain your figure in perfect condition. In addition to the methods described, dancing, walking long distances, home workouts: aerobics or simple exercises are useful.
Don't miss the most popular column article: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video tutorials.How to speed up the fat burning process
More effort is needed to get quick results. In fitness, there are several reliable tricks and tricks that can help speed up the fat burning process.
What you need to do to speed up - the tips below:
- Spend time outdoors more often. Deep saturation of tissues with oxygen accelerates the processes of energy metabolism.
- Sunbathe more - Dutch scientists have discovered the role of vitamin D in fat burning. This substance enhances ketabolism and metabolism.
- Reduce stress because cortisol blocks fat burning.
- Purchase a pedometer and, in addition to basic workouts, make sure that you walk at least 7-8 thousand steps daily.
- Avoiding beer and coffee - these are drinks containing phytohormones in high concentrations. Even with moderate exertion, avoiding these foods will speed up metabolic processes in the body and prevent the accumulation of fat in the abdomen, sides and thighs in women.
It is possible to remove the stomach and sides quickly only if you develop a weight loss program, rationalize nutrition and lifestyle. It will be easier to maintain this result at home.
In order to achieve an absolute result in 30-60 days without negative health effects, it is important to regularly and consistently follow the recommendations of nutritionists and fitness trainers.
Article design: Mila Friedan
Video on how to remove the belly
How to remove the stomach and sides: