How to get rid of belly fat fast and effectively


2018-04-01 15:55:09




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The Extra inches in the waist – one of the problems of people with excess weight. To lose belly fat can all, regardless of gender, age and body structure. The main thing is not to deviate from the goal, giving yourself slack. To get rid of large amounts of at the waist will help the following guidelines.

First of all, you need to pay attention to your diet. How to get rid of belly fat with proper nutrition, we consider in detail. The diet should be divided into 5-6 meals. Portions should be small. Look at your palm, not including the note of the fingers – that is how much you need to eat at one time.

The Daily diet should be based on the following principles:

- a complete rejection of fatty, salty, sweet, smoked, roasted;

- limit the consumption of confectionery, white bread, etc.;

- totally eliminate fast food, soda, alcoholic beverages;

cereals, dried fruits, nuts, seeds, berries, fruits, eat only until 15 o'clock in the afternoon;

- avoid sausages, frankfurters, sausages, cutlets from the store;

during the day, eat vegetables, low-fat dairy products, lean meats (rabbit, breast of chicken).

Note that if a man and woman both start out the same to eat, it will eventually lead them to different results. This is due to the fact that the male body largely consists of “lean tissue”, but she well burns fat cells. Thus, a woman needs a lot more effort to get into the desired shape.


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Consider, how to burn belly fat through exercises. All the attention during training should be aimed at the press. Somehow it is widely believed that the most effective exercise from the stomach is to lift the body from the floor, lying on his back. It only affects the top of the press. In turn, the muscles of the abdomen during the exercise remains not involved, even though they are basically “answer” to the tummy.

Lie on your back, lift your legs, hands tuck under the pelvis. On the exhale, lift your buttocks off the floor, tighten the muscles of the lower press. Try a few seconds to stay on weight. With an inhalation, lower the hips to the floor. Do 20 repetitions.

Turn over on your stomach. With an inhalation, lift up the legs, body and hands. Breath fully into the belly. That is, on the inhale you should feel the press from strains filled the air, as you exhale - as he relaxes. During breathing you will see how raised higher above the floor, then lowered. Perform each exercise for 30-60 seconds. Exhale, lie down fully on the floor and give yourself a break.

If you like to run in the morning or evening, it will also help to lose weight in the waist area. How to get rid of belly fat with cardio? Run daily for 30-60 minutes, walk more on foot, climb home not on the Elevator and the stairs. This additional exercise will help significantly reduce the amount of waist.

How to get rid of belly fat through diet and specific exercises, we have considered above. Note also that the increase in waist effect a stressful situation. The fact that they body produces the hormone cortisone. If in this period there is also a strong production of adrenaline, the metabolism begins to play a cruel joke with the body. Namely, in the abdominal cavity beginning to be deposited fat cells.

To Cope with stress will help meditation, relaxation and sleep, practice qigong or yoga. Choose the most suitable option. Some women, and even men like to embroider or knit. These Hobbies soothe the nerves, allow you to escape from negative external situation. These people claim that embroidery and knitting for them, like meditation.

If you are thinking how to get rid of belly fat, then feel free to adjust your diet, start to regularly perform home exercises on a press and try to avoid stressful situations.

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