Slow metabolism, a drop in immunity and an increase in appetite provokes the accumulation of fat in problem areas, such as the abdomen, buttocks, thighs, legs. The trio of leaders in the amount of fat accumulation - the stomach, sides and buttocks - require huge efforts to get rid of wrinkles and achieve a thin figure. If you only diet and do not support burning calories with physical activity, you will not be able to successfully lose weight. If you work out in the gym and at the same time go on about your appetite, the results will not please either. Only an integrated approach to weight loss can reward the owner of a taut figure. Consider on Estet-portal.com how to get rid of belly fat using an integrated approach: exercise plus diet and overall health.
Enemies of a slim figure and causes of weight gain
Remember, the cause of excessive weight gain may lie in health problems. There are many diseases that provoke a strong appetite, slow metabolism and lead to obesity. Before planning the process of losing weight, go through an examination to rule out all sorts of health problems.
Read also: Causes of being overweight: 9 illnesses that people get better from
The first and main enemy of a fit and slender figure is improper nutrition and daily routine. Do not take with hostility all foods, many of them bring only benefits and a minimum of harm. The phrase "malnutrition" means the irrational use of foods that negatively affect the body as a whole, digestion in particular. Think about how to get rid of belly fat and with the help of a balanced diet and daily routine. Do not abuse smoked, sweet, fried, flour dishes. Spread your meals over the whole day, not all at once. It is better to eat in small doses, but more often - this will help normalize digestion without overloading the stomach and intestines.
Lack of movement is second among the enemies of obesity. This does not mean that you need to run, jump, jump and pull up all day long. But there is no way out of constantly sitting in the office without movement. Find your balance of exercise and relaxation.
The third step in terms of harm to the figure is occupied by salt. Too salty foods contribute to the retention of water in the body and swelling.
And now consider the friends of a slender figure. First of all, it is water - ordinary unboiled water. It promotes the removal of toxins and toxins, cell regeneration, healthy appearance of the skin. In addition, the body needs vitamins, minerals, fiber and fats.
Remember, after exercise, the body needs to replenish strength and energy. Do not leave the body without food - this is fraught with serious violations health!
Reasons for weight gain can be:
- genetic predisposition - in the family, some members have obese body shapes;
- multiple stressful situations - stress provokes appetite (to "seize" unpleasant emotions);
- hormonal failures - during menstruation, menopause, or associated with violations of those organs that are responsible for the secretion of hormones.
Recommendations on how to get rid of belly fat
If you have a problem with how to get rid of belly fat, we suggest you follow the following recommendations:
- Plan your daily routine so that you have time to exercise, eat well and rest.
- Keep your body hydrated and carry a bottle of plain water with you at all times.
- Pay attention to indications and contraindications while taking medications, dietary supplements, vitamin complexes.
- Choose your way to exercise: yoga, fitness, swimming, cardio, Nordic walking, running.
- Balance your diet.
Read also: How to get rid of excess weight: psychological tricks
Exercise to get rid of belly fat
The ruthless package of actions aimed at losing weight consists of: proper nutrition, maintenance of health, physical activity.
Exercises for the lower press are aimed at working out muscles and burning belly fat. The complex takes only 10 minutes, which must be performed every day. Do 10-20 repetitions of each exercise.
Exercise #1
Lie down on the mat, press your back against the floor, and place your arms along the torso. For convenience, you can raise your head. Raise first one straight leg with an extended toe and lower. The leg should be perpendicular to the floor. Then lift the other leg. Perform the movements alternately with your legs at a fast pace. Do not touch the floor with your feet.
Exercise #2
Lie on the floor and bend your knees. Press your left hand to the back of your head, and pull your right hand to your left thigh, lifting your shoulder off the floor. While lifting the upper body, tighten the press. Change hands and stretch your hand towards your right thigh.
Exercise #3
Lie on your right side and rest your bent arm on the floor, while bending your knees. Raise and lower your hips while maintaining balance. During the execution, increase the pace of the lifts.
Exercise #4
Sit on the floor and bend your knees. Bend your back towards the floor until you feel your abdominal muscles tighten. Lock the position and twist the body to the left and right.
Exercise #5
Lie on your back and raise your legs perpendicular to the floor, toes parallel to the floor. Raise the upper part of the body and stretch your hands to the feet, straining the press. Perform springy movements, increasing the pace.
Exercise #6
Sit on the mat with your hands on the floor. Legs should be straight. Raise your hips, resting on your heels and hands. Raise your straight legs off the floor and lower. Swing first with one foot, then with the other.
Exercise #7
Lie on your back, place your arms along your torso. Raise your legs bent at the knees. Lower one leg first to touch the floor with the foot, then the second leg. Tighten your abs while doing the exercise.
Exercise #8
Sit on the floor, bend your legs at the knees and pull them to your chest. Stretch your legs and bend your back at the same time. Tightening your abs, lean as far as you can without touching the floor with your feet.
The selected set of exercises solves the problem of how to get rid of belly fat, and is a direct path to a toned and slender figure.
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