Effective ways to lose weight in the abdomen
Nutrition adjustment for belly slimming. Exercises for strong abs and a slim waist. Other ways to get a flat stomach.
There is a phrase: “Abs is done in the kitchen, not in the gym.” Indeed, without changing your eating habits and adjusting your diet, you cannot make your stomach flat. Even the abs will be hidden under the fat deposits.
What should be done to reduce the volume of the abdomen:
Eat 5-6 where to order steroids online times a day in fractional portions (150-250 g each). This will help fight hunger, prevent overeating, and where to order steroids provide the body with the right amount of energy.
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Make a meal plan. There should be 3 main meals and 2-3 snacks every day.
Reduce the number of calories consumed by 350-500 units. This already stimulates weight loss. The maximum allowed to reduce the calorie content of the diet to 1300-1500 kcal, no more. Otherwise, the metabolism will slow down and fat will begin to be deposited on the stomach (as well as in other problem areas).
Distribute nutrients correctly. Each meal should be 50% carbohydrates, 30% protein, and 20% healthy fats.
Eliminate unhealthy fats and fried foods from the diet. Give preference to nuts, seeds and foods containing fatty acids (herring, salmon, sardine, trout, avocado, olive oil).
Eat at least 1 g of protein per kg of body weight per day. This is necessary so that during the process of losing weight, the amount of muscle mass does not decrease.
Include in the diet more starchy vegetables, grains, fruits.
Drink more clean water without gas. It is recommended to always have a bottle of water with you and take 1-2 sips every 15 minutes. The daily allowance for men is 3.5 liters, for women – 2.5 liters.
Consume probiotics. They are sold as strains and are present in kefir and yoghurts. They contribute to the normalization of the intestines, its regular cleansing.
Remove fast carbohydrates and liquid calories from the diet (soda, alcohol, juices, energy drinks).
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There are eggs in the morning. They allow you to get enough protein and help fight belly fat.
Cut back on sugar, sugar-sweetened foods and beverages, as these will increase belly and waist fat.
Do not refuse breakfast, eat the last meal in the evening 3-4 hours before bedtime.
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You also need to chew food thoroughly. Thanks to this, the feeling of fullness will come faster, food will take up less space in the digestive tract and will be better digested. Having adjusted the diet, you should pay attention to the drinking regimen. It is recommended to drink an average of 2 liters of pure non-carbonated water per day, as well as drink black tea and coffee without sugar. They reduce the production of abdominal fat, accelerate belly weight loss.
Slimming exercises in the abdomen
Having adjusted your diet, you should increase your physical activity. Exercise is necessary to burn excess calories, break down existing body fat, strengthen muscles and improve body relief.
First of all, it is recommended can i buy steroids online to pay attention to cardio loads. In terms of weight loss, they are 65% more effective than strength training and combined training. Each aerobic activity should be 20-40 minutes long. Cycling, brisk walking and jogging, swimming, jumping rope are the best for burning subcutaneous and deep visceral fat.
In addition to cardio training, you must definitely do strength exercises. They will help to work out and strengthen the abdominal muscles, core, get the cherished cubes of the press, make the stomach flat and embossed. Each element is recommended to be done 15-20 times in 3 sets three times a week. The best exercises for belly reduction:
“Rock climber”;
“Plank” on the elbows;
“Scissors” with your feet;
jumping in the bar on straight arms;
“Fold”;
twisting;
lateral “Plank”.
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In addition to doing aerobic and strength training, you need to lead an active lifestyle. To begin with, you should give up public transport or a car and walk to work. Or at least go through a couple of stops if you get far. It is also necessary to ignore the elevator and use the stairs. You need to move as much and often as possible. Even while talking on the phone, it is recommended to walk or do simple movements (kicks, bends, etc.).
Other belly slimming methods
Changing eating habits, playing sports are the main and most effective ways to lose weight on the belly. However, you can make it flat using other methods:
Posture corrections
You need to sit and walk with a straight back, straightened, lowered shoulders and a drawn in stomach. This position of the body helps to shrink the belly and make the waist thinner.
Deal with stress
In this condition, the hormone cortisol is produced, which helps to increase appetite, overeating, and an increase in belly fat.
A good sleep
If you do not get enough sleep, the level of the hormone leptin, which is responsible for suppressing appetite, decreases in the blood. This leads to a strong feeling of hunger, overeating and, in fact, the deposition of fat and weight gain.
If you are just thinking of losing weight on the abdomen or are in the process, you can mask this deficiency. For this, corrective underwear and clothes are suitable that will hide a sagging belly or distract attention from it.
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