How to lose weight from your belly fast? Read this article!
These parts of the body specific. Practically, it is impossible to reduce fat tissue here to zero, so we will never completely get rid of unsightly folds and tires. Do you want to know how to quickly lose weight from the abdomen and enjoy your dream muscles? I invite you to read these few tips. By implementing them in your life you will be able to see fast and spectacular results!
How to quickly lose weight from the abdomen? – exercises
Belly weight loss has to be very effective, and it will be so when we act on the stored fat in multiple layers. One of these ways will be regular physical exercise. We will achieve the best results when we combine aerobic training, and for advanced people interval training with typical exercises for abdominal muscles. Such exercises should be performed about 4-5 times a week. You should also remember that for your body to start burning fat tissue must pass 45 minutes, and sometimes even up to an hour. There are many possibilities – cycling, jogging, zumba, aerobics, swimming or peeling sessions. It is up to us what physical activity we choose.
I highly recommend typical exercises for abdominal folds:
- Exercises with dumbbells overhead
- Lowering straight legs lying backwards.
- Twisting the trunk with the load in the sitting position.
- Side bends with dumbbells in standing position.
- Knees drawn to the chest while lying back.
- Knees drawn to the chest in the free hanging position on the bar.
How do I do sit-ups correctly?
Exercises like tummy tucks can be a very good way to achieve the effect of a flat belly with beautifully sculptured muscles we dream of. However, it is possible only if we perform them correctly. So how does the art of doing sit-ups look like?
First lie on your back, bend your knees, and clasp your hands on the back of your head at the height of our ears. We lift the upper part of our back up, to the area of our shoulder blades. During this movement, remember that the lower part of your spine – lumbar spine should not be detached from the mat or the floor. Brzuszki should be performed not to the end, which is quite common mistake in performing them. At the moment of lifting the chest we must try to hold on for a while and then return to the initial position. When performing this exercise, you should focus solely on working the abdominal muscles.
How to get rid of belly? – Diet
Highly preserved foods, alcohol and products with a high content of simple carbohydrates are full of empty calories, and their consumption affects the appearance of our figure, and as a result we risk the storage of body fat and the so-called tire.
Slimming diet focusing on burning fat from the abdomen should be definitely devoid of fast food, sweets, salty snacks, crisps, ready-made products, as well as tinned and processed meats, sweet and carbonated drinks or alcohol. We should also try to avoid white flour products, which are devoid of dietary fiber and fatty meats. When choosing dairy products, pay attention to their fat content and choose e.g. 2% milk, lean or semi-skimmed cottage cheese.
Effective weight loss is not only about choosing nutritious products, but also proper planning of meals, preferably for the whole week. Our menu should be rich in fresh fruit and vegetables, plenty of protein and wholemeal products. In this way we will stimulate our metabolism for the whole day and increase the intensity of fat burning. That is why we should remember about rich and nutritious breakfast. During the day we should eat 4 more light and low calorie meals. It is also important to eat them regularly – every 3 hours, and in case of 4 meals a day – every 4 hours.
An essential element of losing weight, probably of all reduction diets, is proper hydration. For this reason we should drink about 1.5-3.5 l of water a day, remembering about additional portions of water during heavy physical activity.
What products to reach for to achieve a flat stomach effect?
- Lean dairy products: cottage cheese, natural yoghurt, buttermilk, kefir
- Oatmeal and bran.
- Bread, pasta, rice and wholemeal groats
- Dried fruits, grains, nuts as snacks
- Lean meat – chicken breast, turkey, beef and pork tenderloin.
- Vegetables in raw, prepared or roasted form.
- Fruit – such as watermelon, citrusfruits, apples, pineapples, pears, strawberries, currants, blueberries and raspberries.
- Spices and herbs – Garlic, ginger, curry, dill, parsley, turmeric, marjoram, nutmeg, chili pepper or cinnamon.
Read also: The way to a flat belly.
How to lose weight from belly? – Fruit and vegetable cocktails
Blended with a blender, vegetables and fruits consumed regularly, preferably every day – as a second breakfast or supper are very effective in shaping the abdominal area. They are a very effective way to speed up fat metabolism and food digestion processes. Additionally, they give a long-lasting feeling of satiety, thanks to their high fibre content, and stop excessive craving. They have a detoxifying effect, that is, they cleanse the body of all toxins and support fat burning, which contributes to smaller waist circumferences.
In order to prepare such cocktails, we have at our disposal practically every kind of vegetable – celery, beetroot, mountains, tomatoes, carrots, broccoli, cauliflower, as well as fruits – pears, apples, grapefruits, oranges, bananas, blackberries, pineapples, mangoes and strawberries.
In slimming mixes will also be valuable greens, which is rich in various nutritional properties. Therefore, it is worth reaching for parsley, spinach, kale, coriander, basil, chlorella and spirulina powder. Fibre products, i.e. seeds, flaxseed, fibre, oatmeal or bran may also prove indispensable. We can add spices which show activity stabilizing metabolism and improving digestion – cinnamon, curry, chili, ginger, turmeric, nutmeg or cardamom.
Read also: Chlorella and Spirulina