How to get rid of fat on your stomach quickly and effectively

Extra centimeters in the waist are one of the problems of people with excess weight. Anyone can lose fat from the stomach, regardless of sex, age and body structure. The main thing is not to deviate from the goal, giving yourself indulgence. The following recommendations will help you get rid of large volumes in the waist.

First of all, you need to pay attention to your diet. How to get rid of fat on the stomach with the help of proper nutrition, consider in detail. The diet should be divided into 5 to 6 meals. Portions should be small. Look at your palm, not including the fingers - that's what you need to eat at a time.

The daily diet should be made in accordance with the following principles:

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

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

- completely exclude fast food, lemonade, alcoholic beverages;

- cereals, dried fruits, nuts, seeds, berries, fruits can be eaten only until 3 pm;

- refuse sausages, sausages, wieners, cutlets from the store;

- During the day you can eat vegetables, low-fat dairy products, dietary meat (rabbit, chicken breast).

It should be noted that if a man and a woman at the same time begin to eat the same food, this will eventually lead them to different results. This is due to the fact that the body of a man more consist of "lean tissue", and it burns fat cells well. Thus, a woman needs to do much more to bring herself in the right shape.

Consider how to burn fat on your stomach with exercise. All attention during training should be directed to the area of the press. For some reason it is widely believed that the most effective exercise of the abdomen is to lift the body from the floor, lying on its back. It affects only the upper press. In turn, the muscles of the lower abdomen during the exercise remain completely unused, although they are basically "responsible" for the hanging tummy.

Lie on your back, lift your legs, place your hands under your pelvis. On exhalation tear off the buttocks from the floor, strain the muscles of the lower press. Try to keep some weight for a few seconds. With inhalation, lower the hips to the floor. Do 20 repetitions.

Turn over on the stomach. With inspiration, lift up your legs, body and hands. Bring the breath completely to the abdomen. That is, on inspiration you should feel how the press strains from the filled air, and on the exhale - how it relaxes. During breathing, you will see how you rise above the floor, then go down. Perform the exercise 30 - 60 seconds. With an exhalation, lie down completely on the floor and give yourself a little rest.

If you like to run in the morning or in the evening, it will also help to lose weight in the waist. How to get rid of fat on the abdomen with cardio loads? Run daily for 30 - 60 minutes, go more on foot, go home not by the elevator, but by the stairs. This additional physical load will help to significantly reduce the waist.

How to get rid of fat on the abdomen with nutrition and special exercises, we reviewed above. It should also be taken into account that stressful situations influence the increase of the waist. The fact is that with them the hormone cortisone is formed in the body. If during this period there is also a strong development of adrenaline, then the metabolism begins to play a cruel joke with the body. Namely, the fat cells begin to be deposited in the abdominal cavity.

Coping with stress, full rest and sleep, practice of qigong or yoga will help you cope with stress. Choose the most suitable option for yourself. Some women, and even men, like to embroider or knit. These hobbies calm nerves, allow to distract from the negative external situation. These people claim that embroidery and knitting for them is like meditation.

If you are thinking how to get rid of fat on your stomach, then boldly adjust your nutrition, start regularly performing home exercise on the press and try to avoid stressful situations.