Fighting fat deposits in the abdominal area is very important for overall health. According to the American Heart Association, men whose waist circumference is greater than 102 cm and women with a waist circumference over 89 centimeters are more at risk of developing diabetes, cardio-vascular and other diseases. In addition, the protruding belly just looks ugly. Although many supplements and diets promise quick and easy to get rid of the belly, remove the stomach How to remove the stomach, if you do not want to look at myself in the mirror   and the sides simply and at home.

If curvy hips and breasts, many are finding their own way attractive and sexy, it is not a big belly like almost anyone. Not surprisingly, many women are looking for an answer to the question of how to clean the stomach and hips at home. Fortunately, getting rid of excess fat in the abdomen is quite possible, if we approach this issue comprehensively.

Refusal of certain products

While many tend to blame in the appearance of the abdomen genetic factors and metabolism, fat deposits in the abdominal area - it is most often the result of malnutrition. To get rid of the belly, should be excluded from the diet of certain foods - particularly foods containing polyunsaturated fats, sugar, trans fats. Saturated fats are found in fatty meat, oil, dairy products with high fat content. Trans fats - synthetic fats contained mainly in the processed products, and, as shown by numerous studies, causing the accumulation of body fat even when following a low calorie diet. In addition, in order to get rid of the stomach, it is necessary to give up soft drinks, energy, yogurt with flavors, confectionery.

Healthy fats

To get rid of fat deposits in the abdomen, it is not necessary to give up fat altogether. The natural plant products - such as olive oil Olive oil: useful properties , Olives, nuts - contains valuable unsaturated fats that promote fat burning. Olive oil must be included in a balanced diet - they can be replaced with sunflower oil or butter when cooking different dishes, use olive oil as a salad dressing instead of mayonnaise. Unsaturated fats increase fat oxidation and stimulate metabolism.

Training

The mandatory part of the program to combat fat deposits - exercise. Research has shown that in order to not only prevent the formation of fatty deposits, but also to burn already stored fat, needed intensive training - they need to devote at least forty minutes a day, several days a week.

Cleansing

Start losing weight should be to cleanse the body. Often, the stomach becomes convex due to problems with digestion. Some foods cause flatulence and bloating Bloating - when you need to go to the doctor? While others lead to constipation - and as a result the stomach can significantly increase in size. Purgation in this case will be very efficient. You can use traditional or modern enema dietary supplements that have laxative effects.

Before you carry out cleansing of the body, you should consult with your doctor. In addition, it must be remembered that the cleansing - only the very first step on the road to a good figure. This way you can get rid of constipation, but not of excess fat. And excessive use of cleaning agents can lead to serious health problems. Because of the abuse of laxatives and enemas may disrupt the normal operation of the intestine, so cleaning procedures do not have to be regular. It takes only a couple of times to do an enema or drink a course of biologically active additives.

Diet for stomach and sides

A healthy diet - the key to an effective fight against excess weight. In a balanced diet should include whole grains, dairy products with low fat content, but white bread and rice from the diet is better to exclude. In addition, the fight against body fat contributes to the reduction of portions - a study conducted by Australian scientists found that people who ate small portions five times a day lost more weight than people who ate a standard serving three times a day.

There are many diets for weight loss, but none of them can guarantee getting rid of body fat in some certain place. Yet nutritionists agree that the most effective for weight loss in the abdominal area a diet with reduced fat and simple carbohydrates. This is due to the fact that abdominal visceral fat is deposited, which is much more dangerous to health than regular subcutaneous. Limiting fat in the diet can get rid of visceral fat, which means, to find a thin waist, and improve health.

On the day it is desirable to use no more than thirty grams of fat and fifty grams of simple carbohydrates, proteins and complex carbohydrates can be used without restrictions. In practice, this means that should be removed from the diet of fatty meat, poultry and fish, yellow cheese, sausages, candy, chocolate, confectionery, bakery products from wheat flour, sodas and sugar. Vegetables, fruit, unsweetened cereal without oil, low-fat dairy products, lean meat and fish can be used with virtually no restrictions, although still overeat does not follow. Reduce portion sizes recommended, but there is often - for example, every three hours, as soon as there hunger.

This diet contains all substances necessary for the body, so it is possible to stick for a long time. After completion of the diet is desirable not to get fat and sweet food, and especially - combinations thereof. It is safer for the figures in a single day to eat fatty pork kebabs and the other - to eat marshmallows or jelly, but the combination of such products is not recommended - as a rule, it promotes fullness.

Exercises for the abdomen and sides

Diet can help get rid of fat, but only sports exercises will help strengthen muscles and make the stomach taut and toned. There are many effective exercises that act on different muscles. Get rid of abdominal exercises will help the upper and lower press, and help to create a thin waist exercises for obliques. Exercise is quite possible to do at home, so as not to waste time and money on trips to the gym. The main thing - do it regularly, then the muscles will soon become fit.

One of the most popular and simple exercises for the abdomen - the "bicycle". At the same time this exercise tightens the muscles of the hips and buttocks. It is necessary to lay down on a hard surface and move his legs vigorously, imitating cycling. This leg should not touch the floor. Exercise should be performed daily, possibly even several times a day.

Maria Bykov

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