Burning belly fat in women at home. Nutrition, exercise, methods

Getting rid of extra pounds has become one of the main aspirations of many modern men and women. Especially often overweight people are worried about the abdominal area, since it is here that fat deposits most often accumulate.

Experts say that everyone has a press. Only it is hidden behind the fat layer, which can be easily eliminated with the help of proper nutrition and a set of exercises.

Nutrition rules for burning fat in the abdomen

Some nutritionists point out that the only way to lose weight is to stress the body, that is, go on a diet. This action will upset the balance of intake and expenditure of calories.... Fat will be burned even with normal physical activity.

The diet will not solve all the problems, it will only delay them for a while. Therefore, everyone should know what to do to burn fat naturally on the belly.

The first thing that nutritionists pay attention to is the right diet.

A balanced intake of the required amount of calories and daily physical activity will help to flatten the stomach and achieve optimal body weight.

Healthy foods

In order to burn fat on the belly, it is recommended to reduce the amount of carbohydrates consumed, and instead introduce protein-rich foods into the diet.

Because they saturate the body and the feeling of hunger will appear much later... It is worth paying attention to what sources of protein are consumed in food. So excessive consumption of fatty dairy products and red meat can lead to cardiovascular disease.

The digestive system uses a huge amount of energy to digest protein foods., even more than for processing fats and starch. If the protein in the diet is about 20-30%, the body will burn 150-200 more calories daily.

The main foods that contain protein are:

• chicken, duck, goose meat;
• pork and beef;
• a fish;
• nuts;
• legumes;
• low-fat dairy products;
• lentils.

Refusal of harmful products

Alcoholic drinks slow down metabolism and prevent the burning of fat in the abdomen. To avoid this, it is necessary to stop drinking alcohol and replace it with fresh juices.

Smoking is the enemy in the fight against obesity, so it is better to give up this habit too.

If a person aims to change the diet in favor of proper nutrition to get rid of extra pounds in the abdomen or thighs, you need to stop drinking carbonated drinks, mayonnaise and sausages.

Avoid sugar

Nutritionists recommend reducing sugar intakewhich is found in carbohydrates.Since with an increase in blood glucose, the body spends a lot of energy on the production of insulin.

For this reason, the digestive system cannot burn fat. And here when blood sugar decreases, you feel hungry, due to which it is impossible to limit calorie intake.

Drink more water

The human body is 80% water, therefore you need to consume at least 1.5-2 liters of liquid daily... When you burn calories, toxic substances are formed that are removed from the body with the help of water.

Lack of fluid leads to a decrease in blood volume, and as a result - weakness and fatigue.

Eat 3-4 hours before bedtime

Scientists have proven that during sleep, the metabolic process slows down, insulin production decreases and the level of fat burning hormone increases. From the fatty layer at night, the body produces fatty acids and the hormone leptin. Even if dinner is a few hours before bedtime.

You can't completely stop eating carbohydrates, reduce portions and stop consuming foods containing fatty acids. Since this will be stress for the body and the person will receive the opposite effect, that is, weight gain.

And if you eat food no later than 18.00 in the correct balance, the body will be saturated and digest all the carbohydrates consumed in the evening.

Drinking green tea to cleanse the body

Among the additional activities that need to be done to burn fat on the stomach is the regular use of green tea. This drink is able to increase the metabolic rate and burn more fat than is consumed externally. According to scientists, green tea lowers cholesterol, strengthens the immune system and removes toxins from the body.

This remedy is the best way to satisfy your hunger, thanks to its natural component - caffeine. For the same reasons green tea can energize and help you cheer up in the early morning or before a workout.

Active lifestyle

Healthy food alone is not enough to form a relief on the stomach. It is necessary to do special exercises aimed at burning fat. This is due to the fact that exercise helps to strengthen the abdominal muscles and improve the general well-being of a person.

Particular attention should be paid to cardio training.

According to professional athletes, all arm muscle groups work during cardio workouts, legs, thighs and abs, which positively affects the elimination of body fat.

Walking more, incl. and up the steps

The cheapest and most effective way to fight excess weight is walking.

Several rules must be followed and regular walking will become a magical tool in maintaining the beauty of the body:

1. The right motivation. A person must have an irresistible desire to lose weight.
2. Walk daily. One person can walk from home to the place of work, another will choose a green park or square for this purpose, and the third will decide to go shopping in a distant supermarket.
3. You need to take walks at least 4 times a week. And the main condition is to walk for at least 20 minutes.
4. While walking, a person is not required to run or accelerate. It is necessary to walk at the pace that suits everyone personally.

Doctors also recommend walking more stairs if there are no contraindications.

It has been estimated that walking for 10-20 minutes will burn about 100 calories.

Many people know the recommendations of fitness trainers, which can be followed to preserve the beauty and harmony of the body. These are “10,000 steps” invented by marketers, which found their way even in the Android application, and are successfully used by many people in their smartphones.

So walking 5-8 km daily, you can strengthen the cardiovascular system, improve the tone of the muscles of the legs and hips.

Sign up for a pool or aerobics

Very often, people wonder what to do to burn fat on the stomach. To do this, you need to sign up for a pool or aerobics workout. Exactly in the aquatic environment, a person is able to burn about 10 calories per minuteswimming at an average pace.

Therefore, to get rid of excess weight, you must adhere to several rules:

1. First, the person should warm up and stretch the body for 10 minutes. This time is enough for the pulse to increase.
2. Fat is burned between moderate and fast swimming speeds. At this rate, you must swim for at least 15 minutes.
3. When your endurance is high, you can extend your swim time to 20-60 minutes. This kind of workout can burn more fat than initially.
4. You need to visit the pool at least 3 times a week, and if a person wants a quick effect, then you need to swim 5 times a week.
5. Before finishing the workout, you should swim for 3 minutes. at a slow and relaxed pace.

In addition to swimming in the pool, you can sign up for aerobics classes. The set of exercises shown for training has a positive effect on the cardiovascular system.

During aerobic exercise, there is a loss of fat up to 30 g at a time. And after completing a set of exercises, fitness trainers note that calorie burning continues for some time. This process occurs due to an increase in the metabolic rate.

Start running or cycling

Many women and men have already appreciated the benefits of running. Thanks to the correct organization of running training, the body accelerates the pumping of blood three times, thereby increasing the metabolic rate. Sweat comes out during running, which clears pores and removes toxins, toxins.

It should be noted that running burns fat on the legs, arms, stomach, that is, all parts of the body are involved.

It is necessary to do aerobic exercise as often as possible in order to get a beautiful and toned body as a result.

It is preferable to run in the evening outdoors, as a treadmill in the gym or at home will not bring the joy of interacting with nature.

Of course, you can run in the morning, but early time trains the nervous system more than burns fat... It is necessary to run for at least half an hour, as in the first 10-20 minutes. the body burns easily digestible sugar, and only then fats.

Running can be alternated with cycling. Such walks will not only help you get rid of excess weight, but also allow you to communicate more often with friends or make new acquaintances.

Cycling can burn between 200-800 calories per hour... And it depends not only on the characteristics of each human organism, but also on the intensity.

If at the beginning of cycling, you increase the speed to the maximum, and then switch to a slow pace, then the metabolism will increase, the heart will begin to pump more blood and then more toxins will be released. Such the effect will last for 1-2 hours.

Daily exercise. Abs exercises

If a person thinks every day what to do to burn fat on the stomach, then it's time to move on to decisive action and start doing abdominal exercises, which consist of two blocks.

The first is cardio workout. It is best done outdoors. This is running, cycling or jumping rope.

The second is strength training. When performing, the abdominal muscles should be tense.

Exercises:

1. With your legs apart shoulder-width apart, you need to sit down and on the exhale jump up, return to the starting position. Perform at least 45 times.
2. Standing straight, legs apart shoulder-width apart, knees bent, you must first stretch your right leg and hold in this position for 30 seconds, and then your left. After getting used to the loads, increase the time to 2 minutes.
3. Lie on your back, press your lower back to the floor, hands behind your head. Bend your knees and raise. Then stretch your left leg and touch the knee with your right elbow, then alternate. Must be done at least 20 times.
4. Take the "lying position", distribute the weight evenly on the toes and hands, hold the bar for 1 min.

Don't miss the most popular column article: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video tutorials.

Additional measures to burn fat

There are several tricks that, in addition to cardio and strength training, can tighten your abs and burn fat in that area.

Regular abdominal retraction

An incorrect diet and lack of physical activity leads to a weakening of the transverse muscle. And therefore, even after losing weight and completing a course in the gym, a beautiful relief press may not appear.

In this case, special exercises to draw in the abdomen will help. They can be performed lying, sitting, standing, everyone chooses depending on their requirements.

First, you need to suck in the stomach several times for 5-10 seconds, then you can go to a difficult level and repeat the exercise with a delay of 20 seconds.

Self-massage of the abdomen

Self-massage is an easy way to get rid of a saggy belly... To achieve the maximum effect, it is necessary to strain the abdominal muscles quite strongly and perform simple movements.

Self-massage should be performed in this way:

• Scientists have proven that any type of massage should be started with clockwise stroking movements, this is the first step in the fight against belly fat.
• In second place is the rolling of the fat fold between the fingers. This movement is done so that the fat layer burns faster.
• The next action is rubbing the abdomen with the knuckles along, moving from top to bottom.
• And the final stage, stroking the abdominal skin with your palms.

Body wrap to eliminate belly fat. Recipe how to do

This procedure is quite popular in beauty salons, but if there is no time to visit a beautician, then this procedure can be done at home.

The temperature rises during the wrapping process thanks to the active ingredients that make up the mixture. In the abdomen, excess fluid begins to flow and toxins are eliminated.

If a person decides to seriously struggle with belly fat, then you can buy a ready-made mixture for wrapping or prepare it at home.

Most popular recipes:

1. You need to take 100 ml of honey and add 5-10 g of mustard powder. With this mixture, carry out the wrapping procedure. If the dosage of mustard is acceptable, then it can be increased to 15 g and beyond.
2. In 100 ml of linseed oil, add 2 g of red pepper, and a few drops of any of the essential oils.

Active the mixture on the stomach can be kept for no more than 40 minutes, then it must be washed off with water.

Doing daily cardio and strength training, abdominal retraction exercises, self-massage and body wrap, the result of these efforts will be a flat stomach and a wonderful figure. And also by sticking to the right diet, you can get rid of other health problems.

Interesting videos on what to do to burn fat on the stomach in women at home

How to remove a hanging belly in women at home quickly? Watch the video clip:

In this video, you will learn about what foods you need to eat to burn fat in the abdomen:

https://www.youtube.com/watch?v=gALU8guA6UM

Reviews