Fat on the stomach and sides, protruding from underneathT-shirts and jeans are not a sight for the faint of heart. But what to do when a girl has “outgrown” all her favorite things, turning from a slender and shapely beauty into a plump one in just a couple of months? The verdict is clear - lose weight, lose weight and lose weight again. And this does not mean that the beauty will have to forget about tasty and healthy food for a long time. It is enough to choose the right diet and develop a set of exercises that will allow you to quickly burn the fat deposited during the winter holidays.
We make a diet or eat healthy food
Have you ever noticed that people who sit for months on endexhausting diets, during this time they lose a maximum of five to ten kilograms. At the same time, they look as if they are very ill: bruises appear around the eyes, the skin becomes very pale, the cheeks are sunken. And sometimes from hunger, hands begin to shake, mood worsens, insomnia appears. But the effectiveness of such sacrifices is zero, since after two or three weeks the weight returns in double volume. What is the reason? So, first of all, you should understand that you need to eat right constantly, and not from time to time, when the arrow on the scale shows more than you would like. Once and for all, give up fatty, high-calorie foods. If possible, buy a steamer in which dishes are cooked without adding oil. Both in appearance and taste, the products are much better than after long frying in fat with concentrates. Eat as many vegetables, fruits, cereals as possible. Give preference to salads seasoned with olive oil or lemon juice. Please note that you should not completely give up flour. For example, eat black bread made from whole grains in small quantities. But you will have to say goodbye to buns for at least six months. Those with a sweet tooth should replace candy with natural honey and dried fruits. This is healthier and helps to remove fat from the tummy and sides. Also, eat as many fermented milk products as possible, which will help remove toxins from the body and remove fat from the waist. By drinking just one glass of fermented baked milk or kefir a day before dinner, you are guaranteed to lose weight without resorting to grueling workouts. You should exclude white bread, pasta, legumes, coffee, alcohol from your diet, and not just fried and fatty foods. Breakfast should necessarily consist of porridge with vegetables, for lunch you should eat liquid dishes (soups and borscht) cooked in vegetable or chicken broth. You can only have salads and fruits for dinner. Before each meal, drink a glass of purified (filtered) still water. This will help you feel full faster and prevent overeating. The fact is that the stomach sends a signal to the brain that it is full only forty minutes after a person has eaten. And during this time, many girls manage to eat double and even triple the norm.
Training and Sports: we are doing up to the seventh sweat
Of course, burn extra pounds with the help ofdiets alone are possible, but as a result of such experiments the body does not acquire the desired shape. On the contrary, the stomach begins to hang instead of sticking out, the sides also fall, and there is a risk of stretch marks. But stretch marks can only be removed surgically, which not many girls will dare to do. That is why the process of losing weight must be approached very seriously. So, to remove a small tummy, it is enough to pump the press for ten minutes every evening (fold, side, leg lift, bicycle, regular with straight legs and hands behind the head). The main thing is to do the exercises correctly, do several approaches, and not try to do everything in one sitting. Therefore, it is recommended to go to the gym at least twice a week so that the trainer shows the technique and monitors you. Sports that are good for the waist
- Pole-dance
Unfortunately, in Russia they are still confusedPole-dance with striptease, because they think that girls learn to spin around a pole and undress beautifully during classes. In fact, it is a sport that combines elements of aerobics, acrobatics, pilates, yoga, etc. First, there is a warm-up, during which the students pump up their abs, develop muscles, stretch, and do push-ups. After the warm-up, the group repeats old elements and learns new ones (twists, hangs, etc.). Thus, a month or two of such training will not only remove the tummy, sides, but also give the opportunity to get the figure in order - pump up muscles, lose weight. The only downside is the constant bruises that will remain after classes.
- Belly dance
The safest, easiest and most enjoyable wayweight loss is belly dancing (Egyptian, Arabic, Turkish). Rhythmic movements and tension of certain muscles will help burn extra calories (up to 450 per hour), strengthen the lower back and remove fat from the waist. It is not for nothing that all oriental dancers are so graceful, beautiful and look young. At the initial stage, you will have to attend classes in any case, since you are unlikely to be able to train without the help of an experienced instructor. A course of lessons on disks can be purchased after two or three years, but it is unlikely that after group dancing you will want to switch to distance learning.
- Classes in the water
Aqua aerobics is suitable for those who, due tohealth problems, serious loads are contraindicated. People of any age, body type and gender can exercise in the pool according to a specially developed program. If you want to lose fat and learn to swim at the same time, choose either crawl or butterfly. These two types are equally effective in the fight against extra pounds (you can burn up to 600 calories per session), and improvements will be noticeable in the second or third month of training. However, this sport has its own nuances. The fact is that frequent visits to the pool and grueling hour-long sessions can lead to muscle mass build-up, which is a huge minus for fragile women. Therefore, if you do not want to walk with broad shoulders and pumped up legs, follow the norm set by your trainer.
- Run
If you want to remove your belly and sides, do thisyou can do it with a morning or evening jog. By the way, to avoid problems with joints and knees, it is recommended to choose special sports shoes and clothes. It would be good if you got yourself a bicycle trainer or a treadmill, since exercising on them is much more useful and safer. Please note that running will not help pump up the abs, since there is no load on the stomach and sides in this case. Its benefit is that in twenty to thirty minutes of intense exercise you can get rid of 210 calories. At the same time, an important role is played by how you do everything, how often you stop for breaks and the terrain chosen for this (descent, ascent, flat road).
- Fitness
Regular fitness training not only allows you toremove the belly, but also guarantee the stability of the results obtained over a long period of time. Thus, in the future, after losing weight, you will not have to limit yourself to your favorite food, it is enough to go to the gym two or three times a week. Usually there are about ten people in the gym, and a group with the same problems is selected. It is unlikely that a beginner will be sent to those who have been attending classes for more than two months in a fitness club. Taking into account the characteristics of the body of each individual, the trainer develops a separate set of exercises for each. Therefore, if you were previously on "You" with sports, and in school and college years skipped physical education with a clear conscience, then on the first day you will not be forced to pump the press until your stomach hurts.
- Gym
Do you think that "lifting iron" is not a woman's job?You are wrong! After all, it is with the help of ordinary exercise machines that you can quickly and easily remove your belly and pump up your abs. By the way, it is completely safe to exercise in specialized establishments. More than one specialist worked on the design of each tool, all equipment underwent thorough testing and checks before getting into the gym where people train.
Saunas, steam rooms, saunas or lose weight quickly
This method is only suitable for fullyhealthy people who do not have heart problems. Women should not visit baths and saunas during menstruation, nursing mothers and pregnant women, as well as those who have undergone chemotherapy and surgery. To avoid unforeseen situations, it is recommended to consult with your doctor in advance. So, high room temperature leads to increased sweating. The released liquid and dirt should be removed with special bath brooms, which are lightly tapped on the body. You can also apply a small amount of natural honey to problem areas, which will speed up the metabolism in the body. By the way, in some establishments you can offer massage, peeling and similar services. You should not refuse such pleasure, as it is not only pleasant, but also useful. The main thing is the cleanliness of the establishment and the professionalism of the master who will do it. However, it is not recommended to visit the steam room often, as this reduces the effectiveness.
Tell bad habits there!
Insomnia, constant stress, incorrectlifestyle – all this leads to obesity. Therefore, if you want to lose fat and get in shape, take care of yourself. First, make it a rule to sleep at least eight hours a day. Can't fall asleep quickly, a million thoughts and ideas in your head? Take a walk with your boyfriend two hours before bed in the fresh air, drink lukewarm milk ten minutes before bed. You will see, you will fall asleep as soon as your head touches the pillow. By the way, it is not recommended to watch horror films, news, thrillers at night, since stress will negatively affect your condition. In addition, after two hours of nervous tension, even the calmest person is guaranteed to have nightmares. And since the human body works like a clock, you should not be surprised where the fat on the waist comes from. Secondly, give up weekends on the couch. Every Saturday and Sunday, go on picnics with the whole family, go hiking, ski in the winter, and bike in the summer. Lead an active lifestyle, because this will help you get rid of your belly fat and prevent fat from being deposited on your waist.
Do not rely on the chance, but take care of yourself
Women whose age has long since passed…thirty find an excuse for their obesity in genetics or even old age, but never blame themselves and their addictions. Very often you can hear from such representatives of the fair sex that stars whose stomachs are flat after the fourth birth are helped to remove fat by plastic surgeons. In fact, athletes and girls who played sports before pregnancy almost never have stretch marks. By the way, after a couple of months of intensive training, they manage to quickly get themselves in great shape. As for age-related changes, this is also a matter of the psychology of girls. Your colleague looks more elegant because she does not snack on fast food at work, but takes salads from home. Therefore, if you do not fit into your favorite skirt, and your jeans are difficult to button, you should not buy clothes a size larger. It is better to analyze why you have gained weight and think about how to remove fat from the waist. We advise you to read:
