Fat on the stomach and sides: how to clean at home to women and men

The deposition of internal visceral fat under the skin on the abdomen as well as on the sides is very common in many women and men of all age categories. Someone's worried about this problem more, some less. There are quite a few men who do not attach particular importance to the growth of the abdomen, but women are more concerned about it.

Excess weight is an actual topic, especially since it affects not only the loss of external appeal, but also pulls the tail of emerging health problems. Therefore, in this article we will consider how to remove fat from the stomach and sides in the home.

Excess fat: a danger for women and men

In the female body, the accumulation of fat on the abdomen is due to physiology. With the entry into childbearing age, our body strives to create ideally comfortable conditions for future children during their intrauterine development. And this requires the same fat that provides the fetus with heat and protection. In this case, the fatty layer is formed in the subcutaneous space. To estimate its volume, it is enough to take a hand for the bulging crease on the abdomen.

In men, things are different. They accumulate fat around internal organs, causing a radical restructuring of the body's systems. This fat, called abdominal, is hormonal active, increases the need for food, which stimulates its even greater growth, squeezing of internal organs, disruption of their work.

According to doctors, worry about how to remove fat in the lower abdomen, is for men with a "pussy" of 94 cm. In this case, every extra cm at the waist takes from them a whole year of life. In women, not everything is so critical, but it is necessary to get interested in how to get fat from the stomach, if the waist exceeds 80 cm. After that, you should take yourself in hand, answer the main question, why fat is stored on the stomach, and choose an individual combating complexhim.

Why we are fat: the causes of fat deposits

If there is fat on the stomach and sides, the reasons must be sought and eradicated. There are several factors that contribute to the occurrence of fat deposits:

Stresses .Stress and overexertion cause overeating and ejections of cortisol. Lead in this case, sweet foods and alcohol.

Sugar more than other products relaxes the body. But sweets are fast carbohydrates, which are deposited on the stomach and sides in the form of fat.

Alcohol in turn dulls the taste sensations and stimulates appetite. Simply put, it forces you to eat more products not of the highest quality. Cortisol is a hormone secreted by the body under stress. One of its functions is the conservation of energy resources. That is, cortisol prevents fat burning. Low-quality food ."You are what you eat," said Hippocrates, and this is another reason for the formation of fat on the stomach and sides. In order to increase the competitiveness, many manufacturers remove genetically modified food products( GMOs).For preservation from diseases and a set of muscle mass, animals are vaccinated with antibiotics and additional hormones.

The products with such changes no longer carry vitamins and nutrients, and antibiotics weaken the immune system. Such a "bachelor" is useless to the body and is stored in the form of fat. They must be removed from their diet.

Parasites of .The opinion that parasites( various kinds of parasitic worms that live in people's bodies) eat an excess of food and therefore reduce body weight are erroneous. Diets based on the injection of helminths into the body damage the internal organs and promote the accumulation of fat deposits on the sides and stomach, and can lead to death.

Worms, having settled in a person, destroy the nutrients that you will eat more and more often. The organism does not receive the necessary food and digests harmful substances from the products and from the vital activity of organisms. To get rid of these substances the body can not and translates them into the fatty layer.

The presence of parasites is a stress in which cortisol is formed. He keeps the incoming fat accumulation.

The power mode is incorrect. The lack of proper diet leads to the accumulation of fat on the sides and abdomen. Many justify their meals 2-3 times a day with lack of time and employment. With this rhythm of food intake, the body experiences stress and makes energy reserves for a rainy day in the form of fat deposits. You can remove them with the help of proper nutrition and training.

The heredity of or is the genetic predisposition of .If there are obese people in the family, the question of how to get rid of subcutaneous fat on the stomach should be more urgent. It is necessary to protect yourself from mass gain as much as possible: to eat the right foods, to give time to sports.

Hormonal failure of .If there is a hormonal disorder in the body, the question of how to remove fat from the lower abdomen is not solvable. With accelerated weight gain, you should visit an endocrinologist and take the recommended tests.

Menopause .During this period there is hormonal changes in the body and the process of redistribution of fat cells. The most "greedy" of them rush to the lower abdomen, so at the age of 45, women should be particularly careful about the diet and exercise regularly to burn fat on their stomachs.

How to remove fat from the abdomen and sides at home

So, if the problem of how to remove excess fat from the stomach and sides, is relevant for you, will help implement the following recommendations.

Power mode

In order for the body to feel comfortable and relaxed it is necessary to observe the following tips regarding the diet:

1. Drink 2 liters of water per day( not solvents like tea, coffee or juice, pure water);
2. Eating every 2-3 hours( 5-6 times a day);
3. Do not eat 4 hours before bedtime( otherwise the food will not have time to digest and will leave in the form of fat on the sides and stomach);
4. Do not overeat( overeating stretches the stomach, so you will eat more every time, the fat will accumulate, the stomach will begin to bulge forward);
5. Keep calories for your type of activity;
6. Choose natural products with a low glycemic index;
7. Do not drink after meals( liquids after meals are diluted with gastric juice and interferes with digestion of food);
8. You can have a snack with an apple or low-fat yogurt;
9. Include in your diet products that purify the intestinal tract( prunes, legumes, cabbage, pears, dried apricots, oatmeal, buckwheat in the cores).

Eat right .You do not have to give up the sweet completely, but here's to reduce the amount of sugar consumed. Eliminate fried and fatty foods from the diet, include vegetables and fruits in it, try to consume them most without heat treatment.

There are also foods that burn fat from the stomach. It is cinnamon and ginger, which increase the intensity of metabolism, not allowing fats to settle in cells. Useful herbal teas with chamomile, lemon, fennel mint, as well as all sour-milk products that improve digestion and remove from the body accumulated in it slag.

Drink clean water .Proper drinking regimen is the most important aspect for solving the problem, how to remove fat from the stomach quickly. Without daily 1.5-2 liters of pure still water, you will not achieve the expected effect. Drink at least 8 glasses of water during the day.

Motor mode

Motility advice:

Actively move !Do not want your tummy to hang over your trousers, reconsider your lifestyle. On weekends, find a couple of free hours and go with your family for a bike ride. Among the week, visit the pool twice. You will be surprised at how much your life will change, how much better you will feel. And the problem of how to remove fat from the stomach and sides, will go far to the tenth plan!

Buy hula-hoop .A wide hoop with massage balls will help to effectively cope with fatty deposits. Breaking and massaging them, it will help in removing fat from the body, provide a tone of the abdominal muscles, make it tightened and attractive.

Train the body of the .Your complex of daily exercises should include the following exercises.

1. "Bike" - slowly rotate your feet, raised above the floor. Well bend the leg in the knee, pulling to the chest, the second fully straighten.
2. Vertical scissors - lift the legs one by one 90 degrees above the floor.
3. Twisting - lay down on the floor, as if you plan to wring out, rest in it with your hands and feet. Pull one leg with your knee to your chest, straighten, tighten the other.
4. Twisting sitting - sit down and face the floor with your hands behind you. Straight legs bend and draw to the chest with the strength of the muscles of the press, straighten.
5. Twisting on a chair - sit on the edge, pull your knees to your chest, straighten your legs. Work with the muscles of the press, not legs.
6. Number of exercises - at least 20 times. Between each of them perform 10 active jumps.

Exercises on the lower abdomen to drive fat

Ways to effectively lose weight and tighten the stomach and sides at home

All diets, supplements and slimming products will not help without exercise. A great popularity have different plasters, corsets, massages and stuff. They have an effect, but not much. Together with the exercises they can be used more effectively - tighten the stomach, sides and return the skin elasticity.

Another well-known option - food additives. The effect of them is temporary. At first, there will be some decrease in mass. This is due to the body's response to stress. But soon your body will get used to them and weight will return. Including fat on the stomach and sides.

To quickly and effectively tighten the body, remove the stomach and sides, many try to reduce the size of portions of food. Allegedly, the less food enters the stomach, the less fat will be deposited on the stomach. Naturally, this is self-deception. Reducing portions, like starvation, leads to stress. The already known hormone cortisol is allocated. It includes a saving mode and begins to make fat reserves.

Only correctly formulated nutrition from useful products and exercises can help you lose weight fast. Even at home, you can quickly remove accumulated fat.

Exercises to reduce abdomen and sides

The goal of exercise is to help lose weight, remove fat from the sides and abdomen and tighten the body. To achieve this goal quickly and at home, you need to perform a simple set of exercises. They can be performed as with additional equipment( dumbbells, balls), and with its own weight.

The main thing here is not the number of completed approaches, but the quality of each exercise.

Exercises with a hoop .To clean the sides use hula-hoop at home. For a more noticeable result, you need to twist for 10 minutes 3-4 times a day.

Exercise "bar" .You can pull up the whole body with the help of the exercise with the name of the bar. There are several levels of complexity.

1. The simplest: take the emphasis lying( as with push-up), the palms should be under the shoulders on their width, the heels together.
2. Your body from neck to toe should create a single straight line.
3. First try to survive 30 seconds, gradually increasing the time of the exercise.

Then you can move on to a more complex exercise. In the same pose, you need to lift one leg alternately, with a delay of 30 seconds, then another, with the same delay.

Exercise "lifting the legs." Also helps to lose weight the next complex: from the position sitting on the floor you need to tear off the foot from the floor and try to keep for a set time. Such an exercise will help remove fat from the stomach.

The "twisting" exercise. To twist the muscles of the abdomen, twists are suitable. The initial position is lying on the back, the legs are bent at the knees, hands behind the head. In turn, tighten the body to the knees with a turn in the waist.

Exercise "folding and straightening legs." To tighten the belly and remove the fat, you can do the following exercise.

1. Focus on the knees and outstretched arms.
2. Knees on the width of the hips, arms under the shoulders on their width.
3. Alternately tighten the leg to the chest, bending at the knee.
4. Then, lift your leg back and up, trying not to arch your back.

Exercise "birch". To remove fat deposits from the abdomen, you can use exercise from the position of lying on the floor.

1. The legs are raised vertically upward, the back is pressed to the floor.
2. It is necessary on exhalation, throwing your legs up and slightly behind your head, tearing the pelvis off the floor and holding the pelvis around the waist align the legs together vertically upwards.
3. In this position, stand for a few seconds and smoothly return to the starting position.

In general, at the end of the publication, see the detailed video devoted to the technique of performing this remarkable exercise.

"Straight Stretching" Exercise. It is important to stretch the muscles after doing the exercises. From the supine position, raise your arms up above your head and stretch

Back bend. Complete the exercise bridge. If you can not rest on your outstretched arms, lean on your shoulders.

The exercise "stretching on the side." The initial position is lying on the back, the shoulders are pressed to the floor. Right leg bend at the knee and put on the left foot. Maximum twist the body at the waist. Shoulders do not tear.

Weekly training program

To achieve the maximum effect of the exercise at home, you must follow the following sequence:

First day:

1. Stretching exercise on the side. Repeat on each side for 30 seconds.
2. "Straight Stretching" Exercise. Maximum pull up for 30 seconds.
3. Exercise "deflection in the back".It is necessary to execute 5 repetitions for 30 seconds. The rest time between the approaches is 1 minute.
4. Exercises with a hoop. Perform 10 minutes 3-4 times a day.
5. Exercise the "bar".Try to stand for 30 seconds. Gradually increase the time of the exercise.
6. Exercise "Birch".Run 4 approaches 10 times.
7. The "twisting" exercise.4 sets of 15 times on each side.

Repeat items 1 through 4.

Second day:

1. Stretching on the side. Repeat on each side for 30 seconds.
2. Exercise "straight stretching".Maximum pull up for 30 seconds.
3. Exercise "deflection in the back".It is necessary to execute 5 repetitions for 30 seconds. The rest time between the approaches is 1 minute.
4. Exercises with a hoop. Perform 10 minutes 3-4 times a day.
5. Exercise "lifting the legs."Run 4 approaches 10 times.
6. Exercise "fold and straighten legs".Do four sets of exercises 10 times.

Repeat items 1 through 4.

Third and seventh days:

Rest and recuperation. To ease the pain in the muscles, you can visit the sauna or sauna, it will reduce pain.

Fourth Day:

1. The exercise "stretching on the side."Repeat on each side for 30 seconds.
2. "Straight Stretching" Exercise. Maximum pull up for 30 seconds.
3. Exercise "bending in the back".It is necessary to execute 5 repetitions for 30 seconds. The rest time between the approaches is 1 minute.
4. Exercises with a hoop. Perform 10 minutes 3-4 times a day.
5. Exercise "bar".Try to stand for 30 seconds. Gradually increase the time of the exercise.
6. Exercises with a hoop. Perform 10 minutes 3-4 times a day.
7. Exercise "fold and straighten legs."Do four sets of exercises 10 times.

Repeat items 1 through 4.The fifth day:

1. The exercise "stretching on the side."Repeat on each side for 30 seconds.
2. "Straight Stretching" Exercise. Maximum pull up for 30 seconds.
3. Exercise "deflection in the back".It is necessary to execute 5 repetitions for 30 seconds. The rest time between the approaches is 1 minute.
4. Exercises with a hoop. Perform 10 minutes 3-4 times a day.
5. Exercise "lifting the legs."Run 4 approaches 10 times.
6. The "twisting" exercise.4 sets of 15 times on each side.

Repeat items 1 through 4.The sixth day:

1. The exercise "stretching on the side."Repeat on each side for 30 seconds.
2. "Straight Stretching" Exercise. Maximum pull up for 30 seconds.
3. Exercise "deflection in the back".It is necessary to execute 5 repetitions for 30 seconds. The rest time between the approaches is 1 minute.
4. The "bar" exercise. Try to stand for 30 seconds. Gradually increase the time of the exercise.
5. Exercise "Birch".Run 4 approaches 10 times.
6. Exercise "fold and straighten legs".Do four sets of exercises 10 times.

Repeat items 1 through 4.

What else is needed to effectively burn fat on the sides and abdomen

To improve the effect of exercise, you can use the aids and follow some tips. With any walking and walking, draw in your stomach. This will help the stomach to reduce its shape and help the muscles get used to the desired position. In the morning and evening you can use fat-burning cocktails:

1. Kefir with a low percentage of fat, a pinch of red pepper, ginger and cinnamon in equal proportions.
2. Ginger tea. For a liter of water, you need to calculate 2 tablespoons grated ginger and a tablespoon of lemon juice.

Training and cocktails can help burn fat on the sides more efficiently. To improve the effectiveness of training at home, it is recommended to abandon salt. It delays water in the body, resulting in swelling and heaviness, which is difficult to remove.

Try to abandon such rapidly digestible carbohydrates as pasta, bread, cakes, sweets, they are quickly deposited on their sides. Replace them with rye bread, berries and fruit. In no case can not skip breakfast. It will help the body to wake up and begin to work actively.

To avoid unnecessary stress in the body, it is necessary to develop the habit of doing everything at the same time. Meals and bedtime should be at the same time every day. This will help the body to relax, release less cortisol, which means that fat will be burned more efficiently and quickly.

And remember, a diet does not mean giving up food. Diet means a balanced diet. Regular exercise and diet will help to quickly achieve the desired result at home.

How to lose weight and rejuvenate at home

Galina Monastireva will tell and show the pearl of health - the pose of a birch tree.

Hello dear friends! Today I want to draw your attention to how simply the position of the body can be healing.

Sarvangasana or " birch ", a unique asana. This position of the body helps:

1. restoring the position of the internal organs when lowering,
2. prevents the occurrence of a base disease,
3. promotes the flow of stagnant blood in the legs, thereby preventing the widening of the veins,
4. acts anti-inflammatory against colds,
5. supports the normal functioning of the prostate and ovaries,
6. helps regulate and normalize body weightdue to its effect on the thyroid,
7. restores lost life force, even after a long illness,
8. practice of this asana has a rejuvenating effect.

The utility of this asana is hard to overestimate. I wish you easy learning and great results!

How to get rid of visceral fat

Our recommendations on how to lose fat from the abdomen of women are effective and simple. Stick to them to save or regain harmony!

Source:

1. Deep edition of the author's article - Ksenia Zhukova from the site http: //woman365.ru/ kak-ubrat-zhir-s-niza-zhivota /
2. http: //figuradoma.ru/uprazhnenija/ kak-bystro-ubrat-zhir-s-bokov-i-zhivota-v-domashnih-usloviyah.html