How to lose weight without dieting and remove the belly? This is one of the key questions that concerns modern women. And the answer is simple - proper nutrition. It is what will help you lose weight and keep the weight within the allowed limits on the scales. Unfortunately, none of these diets work in the long run. Disorders are inevitable. In addition, you need to think seriously about exercise. This is the only golden formula for a perfect look.
Losing weight and getting rid of a flabby abdomen without dieting is the dream of many women and men. It is not easy to implement, but it is quite possible.
How to eat properly to remove the abdomen and ribs
First of all, you have to remember that you can not burn fat locally. With proper nutrition (if you are overweight), your body will lose weight on the legs, buttocks and stomach and chest (the last point is very often upset by the fairer sex). But nothing can be done. If you have clearly realized that the problem (in the form of a big belly and bulky legs, buttocks) is present, then it is time to improve your diet. It is to regulate meals, not to diet. This will help you remove the belly and lose weight.
- Eat small meals and do not stretch your stomach. At rest, your stomach is about the size of your fist. Not so much, right? That is why it is necessary to eat in fractions (in small portions).
- It happens that in the middle of the day (a few hours after lunch or afternoon tea) there is a desire for food. But it can deceive. The fact is that our body does not distinguish between thirst and hunger. In this case, it is recommended to drink a glass of water in small sips. If, after 15-20 minutes, you feel hungry, give yourself a light snack.
- If your goal is to lose weight, you are allowed to consume flour or sweets (preferably dark chocolate) in small quantities and only in the morning. After all, our metabolism speeds up after a night's rest and slows down after 12 noon.
Foods that burn fat
- Fish and seafood. Shrimp, cod and cod are rich in iodine. This substance promotes the breakdown of fats and stimulates metabolism.
- Onions and garlic, spices. All of these components of a healthy diet speed up blood circulation and metabolism. By the way, many fitness models prefer not to salt dishes, but always add hot spices and herbs to the food.
- Among fruits, kiwi, grapefruit and oranges are considered to be some of the best fat burners. By the way, with regard to imported citrus fruits: substances that help burn fat are not contained in the pulp, but in these white membranes that we are trying so hard to remove.
- Of the vegetables, special attention should be paid to celery and broccoli.
How To Lose Weight Without Exhaustive Diets At Home: Tips And Tricks
These tips will help you lose weight as well as remove your belly and ribs at home:
- Take 10 thousand steps a day. If you are lazy to exercise, then you will not find a better way to lose weight (subject to the rules of proper nutrition). On average, it is 6-8 km. But you can buy a pedometer to monitor this process. Also, a good decision would be to refuse the lift - do not forget that going up and down the stairs puts a lot of strain on your gluteal muscles, legs and even your stomach.
- You can get rid of the "floating" waist and remove a small belly using a hoop (or - a new hula hoop). Play your favorite TV show every day and rotate the wreath for 10-15 minutes in each direction. Half an hour of this intense workout burns 210 calories. And this, for a minute, is a portion of french fries so adored by many!
- Many women, deciding to lose weight, decide to clean their intestines with an enema. But this cleaning option is not acceptable for everyone. We recommend that you spend several days fasting using a salad brush, which is known to wipe off all toxins and toxins in its path. Fans of this type of bowel cleansing note that immediately after a dose of lettuce shock, and the subsequent emptying of the intestines, the stomach "deflates" significantly.
- You may also hear from an American nutritionist who believes that in order to lose weight in the abdomen and waist, it is necessary to abandon the so-called flatulence triggers. Among them, Cynthia Sass includes legumes, cow's milk, cabbage. But we, in turn, will simply recommend the use of these products, which are very difficult for our digestive system, in small quantities. In addition, it is recommended to refuse a glass of juice or a cup of tea after a meal. As you can imagine, the first, the second and the compote are not a very good example of diet. It is recommended not to combine liquid first courses and side dishes during the same meal.
- Before each meal (15-20 minutes), you should drink a glass of water. This will prevent you from overeating for lunch or dinner and heading to the kitchen for more. If you have severe weight problems, then you should drink 2 glasses of water.
- Human nature hates inhibitions. You have probably heard of the rule - do not eat after 6. The fact is that this recommendation only applies to people who go to bed at 10-11 pm And if you go to the kingdom of Morpheus after midnight, then you shouldeat 4 hours before bedtime. For such a period of time, the food will have time to digest and you will not throw up and go back to bed, tormented by the desire to go and eat.
Fasting days will also help you lose weight gradually without harming your health and getting rid of belly fat. It is recommended to consume kefir or green tea once a week. Remember that on this day you should drink at least 2-2, 5 liters. liquids!
Exercises to clean your belly at home
Before we start describing an extremely effective complex for getting rid of the abdomen and strengthening the abdominal muscles, we must say that all exercises should be done slowly. What matters is not the number of repetitions, but the quality of their implementation. With full adherence to the technique, you will notice that after high quality measured training, the muscles feel the load much better than with intense and relaxed.
It is very important to monitor your breathing. Do not forget that under load there is always an exhalation. In this case, the exhalation should be done slowly, making the lips a tube.
- Kneel (on the floor). Fold your arms in front of you "in prayer". Now very slowly start leaning the body backwards (the stomach is stretched and the buttocks are compressed). Keep your head straight and in no case tilt it back. Return to the starting position. Do the exercise 5 to 15 times.
- It is very effective to do the side bar for weight loss to get rid of excess fat in the waist and abdomen. Lie on your side with your support arm bent at the elbow. Make sure your hand is just below your shoulder. Slowly lift the chassis off the floor and raise your free hand upwards. Hold this position for 5-10 seconds and return to the starting position. Repeat the sideboard up to 10 times.
- Sit in a chair with your back. Stabilize your upper back and grasp the edge of the chair with your hands. Slowly raise your knees to your chest (keep your back straight) and slowly lower yourself to the floor. Repeat the exercise up to 10 times.
- One of the best, though difficult, exercises for burning fat from the lower abdomen is considered to be "twisting the legs behind the head" (popular - "birch vice versa"). Lie on the floor with your legs straight, hands palms down. Very slowly, lift your pelvis (using your abdominal muscles) off the floor and bring your straight legs behind your head. Touch the floor with your toes and hold in this position for a few seconds, then return smoothly to the starting position. Do the exercise 5-10 times. If your muscles are very weak, then 1-2 times. In this exercise, the main thing is not to jerk and keep your stomach tense.
Perform this set of exercises, which helps to quickly and effectively remove the abdomen at home, 4-5 times a week (do not forget that the abdominal muscles need less time to recover from the glutes or back muscles, so such aintensive shape will only benefit your body).
Cardio training
In addition to weight training with your own weight, for effective weight loss without dieting, it is recommended to do cardio workout 1-2 times a week at home. You can play funny music and dance for an hour to your liking or browse and select many bands from the list yourself:
- Pump It Up The Ultimate Dance?
- Janet Jenkins, Die in an Hour;
- Cardio by Tracy Anderson
- Denise Austin: Total Body Burn Cardio.
If your coaching experience is over 1-2 years, then we recommend that you take a closer look at Sean T. 's highly effective workouts. But before you start training, be sure to consult your doctor. In video bands, there are many cardio exercises that can "hit" your joints and cardiovascular system.
Many people who are on the right track and have started exercising or going to the gym note that they manage to lose weight, the stomach becomes more elastic, but the embossing press is not felt. And the reason for this is the improper diet. Yes, you have gained muscle, but they are hidden under a layer of fat. Therefore, it is very important to adjust your diet. Just do not try to "dry"! The "drying" diet is very strict and is suitable only for athletes who need to sharpen their form before the race.
You can talk a lot about what you need to do to lose weight fast and remove your belly. But in the end, we will continue to return to two components - physical activity and a balanced (note, not low calorie) diet. Understand that no new medium will make your waist look carved and your stomach level without effort. Even wrappers, which many women simply adore, only work in conjunction with the aforementioned ingredients for a super silhouette. Love your body and your body: Saturate it with healthy foods and make your body sweat during exercise and then they will reciprocate.