How to remove fat from the stomach at home

Most women and men think that if you see an extra pair of centimeters on your stomach, you should lose weight as soon as possible. To begin with, you can try to clean the belly at home.

In fact, fat that you can grab with your fingers does not pose any danger. In addition, the fact of his presence is absolutely normal. More serious problems arise when visceral fat appears, which is deposited near vital internal organs, for example, near the liver or intestine. You can also find photos or pictures on the Internet to see how the big belly looks.

How do you understand - do extra centimeters threaten your health? There is one proven method: measure the ratio of the circumference of your waist to your hips. If the figure is more than 0.8 centimeters, then, in order not to harm the health should immediately lose weight.

If you throw aside all the myths, then remove the fat without surgery is not difficult. So, we remove fat, following some principles.

How to remove fat from the stomach and sides?

To get rid of the stomach at home, it is not necessary to sit on a strict diet or starve. It is enough to understand that all products have their usefulness, but they need to be eaten in small quantities, and it is best in the morning. Our weight is increased due to excess calories. Therefore, you should eat foods where the calories are least, for example, vegetables, fruits, bread, and so on.

A debilitating diet often leads to excellent results, but it is better to get rid of fat from the abdomen and the external surface of the lice gradually so that the body is not stressed. In addition, with a sharp weight loss may appear stretch marks on the abdomen, even in girls.

The most effective and correct menu for

To get rid of fat on your stomach, there are many diets. Here you should study carefully all the information to determine which diet will be best for you. To begin with, you may not even go on a diet, but just go for more proper nutrition. It is worth remembering that a person needs a certain amount of calories per day, so a special table has been developed for this, which should be based on the choice of food for the daily diet.

If you want the problem areas to go away as quickly as possible, then without an emergency diet will not work. Maybe you'll even have to sit on a mono-diet that burns fats in a few days. But it is very important to go out right from it and eat balanced. This means that no chocolate, flour products and sugar in the diet should not be.

Remember that once trying to fight fat, you have to do it always.

Sample recommendations for getting rid of fat:
- If possible, do not consume salt;
- Do not eat fat;
- Do not drink alcohol and carbonated water;
- Drink about three liters of water a day;
- Eat small meals five times a day;
- Reduce the usual portions twice.

There are even special diets for getting a thin waist, their principles are very important. Although, such recommendations are available in almost all modern diets. For example, kefir or buckwheat diet are types of mono diets, which in a short time save you from extra pounds and drive away fat. But, if after leaving this diet you will not follow the principles of rational nutrition, then all the kilograms will return back.

Foods that should be consumed daily:
- Eggs;
- Lean meat and fish;
- White poultry meat;
- Seasonal vegetables;
- Seasonal fruits and citrus fruits;
- Dairy products with a low fat content.

Separately, it should be said about the use of fruit. Most of us are accustomed to eating fruit as a dessert, that is after the main meal. But this is not entirely correct. Fruits should be eaten either separately from food, or half an hour before it, so that there is no ferment in the stomach. In addition, each new portion of fruit can be taken no less than five hours later, so as not to provoke the production of insulin, a hormone boosting appetite.

Even if you follow a diet for one week, you will not be able to remove fat from your stomach. But with a regular approach and focus on results, you can achieve good results.

The chosen diet should be observed for at least two weeks, so that the first results appear. The speed of losing weight depends on the characteristics of your body and purpose. In general, for a week, weight loss is about 3-7 kilograms.

The approximate menu for the day is as follows:
1. For breakfast, you can eat yogurt without additives, orange or grapefruit.
2. For the second breakfast boil the egg, and also make fresh lemon or orange juice.
3. At lunch you can eat a little boiled chicken breast, and as a side dish prepare a salad of vegetables.
4. One hundred grams of cottage cheese with fruit or dried fruits will suffice for a snack.
5. For dinner, you can 75 grams of meat, cooked in the oven, grapefruit or orange.
6. If you get hungry before sleep, you can drink a glass of kefir.
For this purpose, any diet perfectly suits, but depending on the characteristics of your body you should choose the type of food that you can stick to for a long time.

How to remove fat from the abdomen - exercises for women

In addition to dieting, it is recommended to perform a set of special exercises for the abdomen and thighs. Doing them is not necessary in the gym or gym, you can do it for free at home. In addition, it is not necessary to use dumbbells, you can do without them.

After spending just a few minutes a day, for a month you can get excellent results with their help. How to remove fat from the abdomen without physical exertion? Probably nothing. Because with a sedentary lifestyle, excess fat even with a diet will come back again and again. So, what exercises will help get rid of fat on your stomach?

1. Lie on your stomach, rest on your elbows and make sure that your breathing is even. Pull the abdomen to the waist, and slightly round the back. The abdomen should be pulled in and inhaled and returned to its original position on exhalation.

2. Do not change the starting position, only now keep your body weight on your toes. From the floor with the inspiration you need to tear off not only the stomach, but also the pelvis.

3. Now tear off the stomach, pelvis and knees from the floor. The emphasis is on the socks and forearms, stretch the legs, and straighten the knees.

4. Without changing the starting position, tear off the stomach, pelvis and knees by inhaling, pushing yourself up, lift the pelvis upward. Now, on exhalation, you need to drop to the floor in the pose of the bar, which was in the previous exercise. The bar is the most effective exercise for the abdomen, and together with stretching it will help also make the profile slimmer.

5. Stretch the abdominal muscles - lie down on the floor, place emphasis on the hands, stand up and bend over in the back. The effectiveness of the exercises is their universality. With their help, fat disappears even under the armpits, and muscles of all categories, from the thoracic to the leg muscles, also work.

6. Turn over on your back, bend your knees, pull your heels to your hips and put your hands behind your head. Tear off the body from the floor, then tear off the legs. Do folding, but rise in turn - first the body, and then the legs. The ascent should be done with an exhalation, but should be lowered by inhalation. This exercise perfectly helps to lose weight and improve the muscles of the lower press.

7. Now you can do everything together - tear off the blades and feet from the floor at the same time.

8. Lie on your side, pull out your lower arm, and use the upper arm as a support. Tear off the head and legs from the floor at the same time, stay a little and come back. Rises should be performed on exhalation.

9. After that, you need to make a commit. Tear off the hand that you were focusing on, get it behind your head and lift your head and legs. Save this position for a few seconds.

10. Now the 8th and 9th exercises need to be done lying on the other side.

11. Lie on your stomach, put your hands behind your head, stretch your legs. Tear off the chest and head from the floor and fix the position. The ascent is to be performed on exhalation, and to be lowered by inhalation.

12. Now make alternate rises - break away from the floor, with your left elbow stretch behind your back, go down and stretch your right elbow.

13. Tear the head, legs and chest off the floor at the same time. The hands remain behind the head, and the ups are made on exhalation.

14. Detach the left elbow and the opposite leg from the floor and try to connect them. Perform these lifts on both sides.

15. Stretch - sit on your heels with your buttocks and stretch your arms forward.

16. Stand on all fours, lift the opposite arm and leg up and pull them to each other. Perform an exercise on both sides.

It is worth saying that massage is effective for losing weight. As the reviews say, you can drive fat from any part of the body, even from underarms, in this way.
Among other things, you can download video lessons, how to remove subcutaneous fat from the abdomen, knees, chin, between the ribs for girls. Even if you are a guy, then it will only be to your advantage. And it does not matter how old you are, the question - how to remove folds excites even pensioners.

With proper diet and principles of proper nutrition, constant training - you can very quickly get an excellent result. The belly will disappear without a trace, and the body will look healthy and beautiful.