How to lose weight without dieting and get the belly out? This is one of the main questions that interest modern women. And the answer is simple - proper nutrition. It's what will help you lose weight and keep your weight within the limits allowed on the scale. Unfortunately, none of the diets work in the long run. Interruptions are inevitable. Also, you need to seriously consider exercise. This is the only golden formula for a perfect look.
Losing weight and getting rid of flabby belly without dieting is the dream of many women and men. It's not easy to implement, but it's perfectly possible.
How to Eat Well to Remove the Belly and Sides
First, you need to remember that you cannot burn fat locally. With proper nutrition (if you are overweight), your body will lose weight in your legs, buttocks, stomach and chest (the last point is often bothered by fair sex). But nothing can be done. If you've clearly noticed that the problem (in the form of a big abdomen and huge legs, buttocks) is present, it's time to improve your diet. It is for regular meals, not for dieting. This will help to remove the belly and lose weight.
- Eat small meals and don't strain your stomach. At rest, the stomach is the size of your fist. Not much, right? That's why it is necessary to eat fractionally (in small portions).
- It turns out that in the middle of the day (a few hours after lunch or afternoon tea) the urge to eat appears. But it can be misleading. The fact is, our bodies don't distinguish between thirst and hunger. In this case, it is recommended to drink a glass of water in small sips. If, after 15-20 minutes, you feel hungry, have a light snack.
- If your goal is to lose weight, you can consume flour or sweets (preferably dark chocolate) in small amounts and only in the morning. After all, our metabolism speeds up after a night's rest and, after midday, it slows down.
food burn fat
- Fish and seafood. Shrimp, plaice and cod are rich in iodine. This substance promotes the breakdown of fats and stimulates metabolism.
- Onion and garlic, spices. All of these components of a healthy diet speed up blood circulation and metabolism. By the way, many fitness models prefer not to salt dishes, but hot spices and herbs are always added to foods.
- Among fruits, kiwi, grapefruit and orange are considered some of the best fat burners. By the way, with regard to the citrus fruit listed: the substances that contribute to the burning of fat are not contained in the pulp, but in the white skins that we so diligently seek to remove.
- Among vegetables, special attention should be paid to celery and broccoli.
How to lose weight without debilitating diets at home: tips and tricks
These tips will help you lose weight as well as remove your belly and sides at home:
- Take 10, 000 steps a day. If you're too lazy to play sports, you won't find the best way to lose weight (subject to proper nutrition rules). On average, it is 6 to 8 km. But you can buy a pedometer to monitor this process. Also, a good decision would be to refuse the elevator - don't forget that going up and down stairs puts a strain on your glutes, legs, and even your stomach.
- You can get rid of the "floating" waist and remove a small belly using a bow (or - a modern hula hoop). Play your favorite TV show every day and rotate the frame for 10-15 minutes in each direction. Half an hour of this vigorous exercise burns 210 calories. And that, for a minute, is a portion of French fries so loved by many!
- Many women, deciding to lose weight, decide to clean their bowels with an enema. But this cleaning option is not acceptable for everyone. We recommend spending several days of fasting using a salad brush, which is known to sweep away all toxins and toxins in its path. Lovers of this type of bowel cleansing note that immediately after a shock dose of lettuce, and the subsequent emptying of the bowels, the stomach is significantly "deflated. "
- You can also hear from an American nutritionist who believes that in order to lose weight in the abdomen and waist, it is necessary to abandon the so-called flatulence triggers. Among them, Cynthia Sass includes vegetables, cow's milk, cabbage. But we, in turn, will simply recommend the use of these products, which are very difficult for our digestive tract, in small amounts. Also, it is recommended to decline a glass of juice or a cup of tea after a meal. As you can imagine, the first one, the second one and the jam are not a correct example of a diet. It is advisable not to combine liquid first courses and side dishes in the same meal.
- Before each meal (15-20 minutes), you should drink a glass of water. This will keep you from overeating for lunch or dinner and going to the kitchen for more. If you have serious weight problems, you should drink 2 glasses of water.
- Human nature abhors inhibitions. You've probably heard the rule - don't eat after 6 o'clock. The fact is that this recommendation only applies to people who go to bed from 10: 00 pm to 11: 00 pm. And if you go to Morpheus' realm after midnight, you'll need to eat 4 hours before bedtime. During this period of time, the food will have time to digest, and you will not toss and turn in bed, tormented by the urge to go eat.
Fast days also help you lose weight gradually without harming your health and get rid of your belly. It is recommended to consume kefir or green tea once a week. Remember that on this day you need to drink at least 2-2, 5 liters. liquids!
Exercises to help clear your belly at home
Before we start describing a highly effective complex for getting rid of the abdomen and strengthening the abdominal muscles, it must be said that all exercises should be done piecemeal. It's not the number of repetitions that matters, but the quality of your implementation. With full adherence to technique, you'll notice that after high-quality measured training, the muscles feel the load much better than with intense and loose workouts.
It is very important to monitor your breathing. Don't forget that under load there is always an expiration. In this case, exhalation should be done slowly, turning the lips into a tube.
- Get on your knees (on the floor). Fold your hands in front of you "in prayer. "Now, very slowly, begin to lean your body back (your stomach is tense and your buttocks compressed). Keep your head straight and under no circumstances tilt it back. Return to starting position. Do the exercise 5 to 15 times.
- It is very effective to do the slimming sidebar to get rid of excess fat from the waist and abdomen. Lie on your side with your supporting arm bent at the elbow. Make sure your hand is directly under your shoulder. Slowly lift the chassis off the ground and raise your free hand. Hold this position for 5-10 seconds and return to starting position. Repeat the side plank up to 10 times.
- Sit in a chair with a back. Stabilize your upper back and hold the edge of the chair with your hands. Slowly bring your knees up to your chest (keep your back straight) and slowly lower them to the floor. Repeat the exercise up to 10 times.
- One of the best, albeit difficult, exercises for burning lower abdominal fat is considered "twisting your legs behind your head" (popularly called "upside down birch"). Lie on the floor with your legs straight and your palms facing down. Very slowly lift your pelvis (using your abdominal muscles) off the floor and place your legs straight behind your head. Touch the floor with your toes and hold in this position for a few seconds, then gently return to the starting position. Do the exercise 5-10 times. If your muscles are too weak then 1-2 times. In this exercise, the main thing is not to shake and keep the stomach tense.
Perform this set of exercises, which helps to remove the belly quickly and effectively at home, 4-5 times a week (don't forget that your abdominal muscles need less time to recover than your buttocks or back, so such an intensive regimen only benefit your body).
cardio training
In addition to strength training with your own weight, for effective weight loss without the use of diets, cardio training 1-2 times a week at home is recommended. You can listen to fun music and dance for an hour at your leisure, or browse and choose several complexes from the list:
- Pump It Up The Ultimate Dance;
- Janet Jenkins, Die in an Hour;
- Cardio by Tracy Anderson
- Denise Austin: Total Body Burn Cardio.
If your training experience is over 1-2 years, we recommend that you take a closer look at Sean T's highly effective exercises. But before starting classes, consult your doctor. In video complexes, there are many cardiovascular exercises that can "hit" the joints and cardiovascular system.
Many people who are on the right path and start exercising or going to the gym notice that they can lose weight, the stomach becomes more elastic, but the pressure in relief is not noticeable. And the reason for this is inadequate nutrition. Yes, you've strengthened your muscles, but they're hiding under a layer of fat. Therefore, it is very important to adjust your diet. Just don't try to "dry up"! The "dry-up" diet is very tough and is exclusively indicated for athletes who need to improve their form before competition.
You can discuss a lot about what to do to lose weight quickly and remove your belly. But in the end, we're still going to go back to two components - physical activity and a balanced diet (note, not low-calorie). Understand that no ultra-modern medium will make your waistline look chiseled and your stomach effortlessly flat. Even wraps, which many women just adore, only work in combination with the aforementioned ingredients for a super figure. Love your body and your body: Saturate it with healthy foods and make your body sweat during exercise, and they'll repay you.