Fat on the abdomen - a harmful type of fat that increases the risk of serious diseases such as cancer, diabetes Diabetes   and high blood pressure High blood pressure - one of the most frequent pathologies . To get rid of this fat, you need to change your lifestyle. You need to combine a healthy diet chart with regular physical activity and movements, leading to tone your abdominal muscles.

Food

If this issue is required to pay attention to calories and to make changes in your diet Diet: food, without which you can not do . Eat a low-calorie foods, and it is a lot of fruits, vegetables, whole grains, lean proteins and low-fat dairy products. Also, count the number of calories you need to cut back in their daily diet to lose weight. Pound (0, 45 kg) of fat equals 3500 calories. So if you want to get rid of fat on a pound a week, reduce the intake of calories by 500 a day. Double the output, reduce your calorie intake by 1000 a day. Talk to your doctor about reasonable limits on the number of calories consumed. For women, this limit is not less than 1200 calories per day, and men about 1,500 calories.

Food against fat

Eat foods that reduce your stomach and help you get the most benefit from exercise. For example, almonds contains magnesium. This mineral plays an important role in the production of energy and the formation of muscle tissue. It also helps to normalize blood sugar levels, which does not allow a person to overeat. Another useful product - salmon. This product is rich in omega-3 fatty acids that improve the metabolism and helps burn fat on the abdomen. Berries also improve blood circulation, allowing the lower abs to get the most benefit from exercise.

Belly toned

Remove fat from the abdomen, performing strength exercises at least twice a week. Choose exercises aimed at the muscles of the lower abdomen, such as abdominal subsidence. You get down on all fours and pulls the stomach, using your abdominal muscles. Linger in this state for at least 10 seconds and return to starting position. Try to repeat this exercise 10 times during each workout.

One more exercise - lifting the pelvis. This exercise is aimed at the lower abdominal muscles. Lie on your back, bend your knees. Lift the middle part of the trunk and buttocks up and detained in this position for at least 10 seconds. First, repeat the exercise 10 times, but as soon as you become stronger, start to perform 20 times during each workout.

Aerobics

To further enhance the tone of the abdominal muscles, you should regularly do aerobics. It will help you burn excess fat and get rid of him, and on his stomach as well. First, you can choose walking, which burn 183 calories an hour. But over time, you can choose a more intensive training, the fat went faster. For example, roller skating for an hour burns 913 calories, and jogging burns 986 calories per hour. Try to do aerobics for 30 minutes a day, five times a week to get rid of the hated extra fat on my stomach.

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