Overweight in the abdomen is one of the main problems of women. Do you want to make your stomach flat, get rid of the folds on the sides? To achieve this is not difficult, you just have to want hard.
A plan to get rid of belly and waist fat include proper diet for losing weight and physical activity aimed at the desired area.
Of course, diet for flat belly can help to lose weight all over body if you have excess weight. In terms of nutrition, this diet defines only basic rules, you can have it all, that they are not prohibited, but in moderation:
- Eat slowly and regularly, every 3-4 hours.
- Drink more water and green tea, sometimes you can add a teaspoon of honey. By the way, water is the main product in the diet for the abdomen.
- Include salads in your diet, preferably with each meal. Fiber will help release your intestine. And this is the diet for weight loss for belly one of the most important criteria.
- have a Snack fruits.
- more Often use citrus fruits: grapefruit, oranges, lemon juice, and also any greens.
- To lose weight in the stomach, limit as much as possible: salt, refined sugar and all products containing it, white bread and muffins, other refined products. This is especially true of flour products, a diet for slimming the abdomen and they are two almost incompatible things.
Recommended: to make a menu for the day, use our online calorie counter.
How to lose weight in the abdomen: exercises
The First exercise in diet for belly good because they do not get up from his chair, and thus can be done at every opportunity: at work, at home.
Sit on chair, hands hold to the seat.
Lift your chin, straighten your back as much as possible and lift your legs.
Turn your legs first to the left, then to the right.
Start with 10 reps, then increase the number
Sit on a chair, move your knees, press your feet to the floor.
Pull your arms forward, exhale, tighten the abdominal muscles.
Slowly lean forward, trying to touch the floor.
Inhale, exhale, return to the original position.
Start with five times, then gradually increase the number of repetitions.
Another exercise to quickly lose weight in the abdomen, you can perform very quietly in the workplace or in transport, sitting, standing and even while walking:
Strain and relax the abdominal and buttocks muscles.
Other abdominal exercises:
Lie on your back, feet on the floor, arms crossed behind your head.
On the exhale, tear off the shoulders and chest from the floor, on the inhale, lower back. The lower back should be pressed to the floor. Chin reaching forward and upward.
Repeat 25-30 times
Lying on back, lift your crossed outstretched legs at right angles.
Hands stretched out along the body and slightly rest their palms on the floor.
Raise and lower the pelvis.
Start with 3-5 reps, then try to do more.
Another good exercise when keeping a diet for the sides and abdomen:
Twist the Hoop, you can start with a light, and then, to have the effect, take the Hoop heavier.