How to get rid of belly for the week. Cleaning procedures and diet

Many believe that a small tummy in women looks very sexy. But if you do not agree with such an opinion, then do not be mistaken - there is a real opportunity to reduce the stomach in just a week. Just need to try to embody some useful recommendations.

What exactly? A flat tummy is achieved with a reasonable diet, exercise, massage and proper breathing. But first things first!

Flat belly diet

The first rule is often a fractional nutrition needed 5-6 times a day, but do not forget that the usual portion is required to reduce twice.

The second rule: change the diet.

Remove fatty and calorie foods from diet;

Replace sweets on Muesli, nuts, dried fruits;

Drink more liquid, instead of sugar use honey in small quantity;

As the basis of the diet to make vegetables, fruits, greens;

Be sure to eat chicken white meat (without skin), seafood, lean beef;

From fruit prefer citrus - grapefruits, oranges, mandarin;

For a period of diet, throughout the week, completely eliminate bananas, any pastries, legumes, potatoes, beer and alcoholic beverages, chocolate, chipses. Limit yourself with bread and sweets.

Physical exercises for flat abdomen

You are unlikely ready to even for the sake of a flat tummy every day to swing a press or make tilts with squats. But the proposed set of exercises does not take away from you a lot of time and time, and you will see the result.

1. Sit on the chair, straighten your back, connect the knees, press the feet to the floor.

2. Pull your hands forward, chin. Exhale and lower your hands.

4. Inhale, exhale, go back to its original position.

To begin with, perform 5-6 approaches to each exercise, every day increasing their number.

Massage

Self-massage is useful and here you will not argue. And make it easy and simple, especially those exercises that you are offered.

Taking a shower, make the water cool, send a jet on the stomach and move the shower head clockwise. From time to time, change the force of water pressure.

Taking a bath or shower, make a massage with a terry towel, rubbing the belly first vertically, and then in the horizontal direction. But note that the towel and the massage mitten should not be too tough, so as not to injure the skin.

Manual massage can be made - simple exercises, but effective. Touch your fingers slightly on the stomach, moving clockwise. Another option is to massage the stomach with a fist clockwise. By time, such a massage should take at least 15 minutes a day in the morning and in the evening.

One Council: Make a stomach massage before the start of exercise so that the muscles do not get out.

Breathe right

Yes, and the right breathing is very important in weight loss, as it strengthens the muscles of the abdomen and even makes the waist thinner!

How to breathe: Repeat these exercises, and you quickly learn!

Standing or sitting, keep your back smoothly and take a deep breath so that the belly is inflated, and not a chest. To control, put on the stomach and chest palm.

In exhale, draw your stomach, straining musculature. Try to make exhalation completely.

Excess fat on the oblique and straight muscles of the abdomen may indicate the presence of visceral fat. This increases the risk of diseases of the heart and the occurrence of diabetes. To eliminate such a problem, you need to act comprehensively: starting from the power mode, ending with cardio training and strength exercises. Today we learn how to quickly remove the stomach and sides at home for the week, and for this we will study the three components of success.

Active burning fat

Many want to know how to remove the stomach in a week, but for some reason they do not even make half of what you need to do.

1. Ignore fitness coaches and programs that offer to get rid of fat only in a separate area of \u200b\u200bthe body. If you have noticed hanging sides, then you need to get rid of fat throughout the body to reduce them.
2. Try to plan Cardio training 5 days a week. To get the result, the duration of each workout should be at least 30 minutes.
3. Include in your program interval training with high intensity. The combination of aerobic occupations with medium intensity and high will give your body a good signal for burning fat.
4. Use different exercises to the muscles. Do not dwell on some one cardio exercise. Try at the same time running, and swimming, and ride a bike. Include in your program of rowing, jumping through the rope, flow yoga and other methods. This will allow you to avoid the state of overtraining and will keep all the muscles of the body in the tone, and not just that you constantly train.

Strengthen oblique muscles help remove the sides

Paying time to such a problem, and trying to learn how to remove the stomach and sides in a week, it is important to remember about the muscles that are hidden deep under hateful fat.

Put yourself a goal: spend a half-hour strength training every other day. With a decrease in the amount of fat in the body, you need to take care of the muscles and their strengthening. Remember one thing: the more active you develop muscle mass, the faster we lose the total amount of fat in the body. Power exercises accelerate not only metabolism, but also the process of fat burning.

Try Pilates. Such training is focused on the study of deep muscles of the press (oblique, transverse abdominal muscles).

Try the "bar". To execute the plank, take the position lying and in the postproof rack, try to hold out as long as possible. You can change the position based on the elbows. The main thing is to be motionless and try to keep the balance as long as possible.

Make side bar. Take the position at which you will rely on the left hand. Your weight should be based on the left foot and left hand, and in this position you need to remain as long as possible. Make sure you have a smooth line - a diagonal formed by the feet and head. Strengthen in such a position at least 30 seconds.

Add defditions to the side bar. From the position of the left side plank, try slowly omit and lift the left thigh. Make a few such repetitions, after which change the position by changing the side.

Try the "Russian turn". Sit on the rug, bend a little knees. Next, try to lift the hips in front of yourself and push the pelvis slightly, giving the abdomen's muscles. The abdominal muscles should help you keep your equilibrium. You can also take a water bottle into your hands, rejuvenate back and try to turn the waist so that the bottle touches the floor in place near the left hip. After that, go back to its original position and try to make the same movement, but in the other side. There will be enough two approaches of 20 repetitions.

Include transverse twisting in the program. Lie on the rug back down, bend your legs in the knees so that it turns out a straight angle. Hands place behind your head and try to perform several lifts to the knees. Remember that only the abdominal muscles should be included. Now, raising the torso, make a turn, trying to touch the right elbow of the left knee. The same movements repeat for the other side. For newbies it will be quite difficult, so do not be discouraged if you immediately did not work out everything perfectly.

Include into the transverse seams in the program. Lie on the rug back down, tighten the feet to the thighs, forming a straight angle. Run your hands behind the head and perform a few rises to the knees, including only the abdominal press. Divide the elbows behind your head and when climbing the body, make a turn, trying to touch the left elbow of the legal knee and the right elbow of the left knee. It will be difficult at first, so do not try to do everything immediately.

Make climbing knees. Lie on the floor back down and in this position Try to raise the right knee forward as far as possible. There will be several repetitions (up to 10), after which they perform the same movements to the other side. You can complicate the exercise, making climbs with twisting: Right knee to your left hand and left knee to the right hand.

Do the exercise "Floating". Lie on the wrote stomach down, pull hands ahead. Try at the same time raise your left leg and right hand up. Draw in this position for a few seconds. Repeat the same movements, but with your left hand and right foot. It is enough to do 10 times for each side.

Proper nutrition will help remove the stomach and sides faster

Arguing how to quickly remove the belly at home in a week, it is impossible not to mention the importance of proper nutrition.

Understand the importance of the diet in the desire to get rid of the fat on the stomach. Many experts argue that 90% of the problems associated with fat are the result of improper nutrition. Hence the importance of the diet, and only workouts here are unlikely to help.

Eat low glycemic index products. Try the flour products and those that contain a lot of sugar. Do not consume that food that contains a lot of calories, but is almost rich in nutritious nutrients.

Each meal must at least be half of fruits and vegetables.

Eat only monounsaturated fats.Fatty acids contained in avocado, nuts, seeds, olive oil, can benefit those who want to get rid of sides and belly. Complete your everyday diet to such products.

Pay attention to low-fat dairy products. To work on weight loss, Greek yogurt, rich in protein, but containing little fat, can become an excellent assistant. They can replace other snacks.

Drink 2-3 liters of water every day. You need to use up to 12 glasses of water per day. Drink green tea, coffee and other low-calorie drinks. Ghazering, milk and juices in this case are not taken into account.

Reduce daily caloric content by 10-25%.This does not mean that you need to completely limit yourself in the consumption of carbohydrates and fats. To do this, it is enough to simply reduce the size of each portion.

After such a detailed and consistent explanation, it is unlikely that someone else will have a question how to remove the sides and stomach in the week at home. Of course, just a week to completely get rid of such a problem will not be possible. This is physically impossible. However, following all of the above advice, you will surely get to achieve a goal, and you will make it faster than those who do not listen to such arguments.

Often it happens when you are prescribed the first date, or you are preparing to the wedding, an anniversary or another significant event and the first thing you pay attention to this figure.

You want to lose extra kilograms.

And if you want to do it quickly, then often it is not too healthy methods.

Of course? It all depends on how much you are a full person and how fast you want to lose weight.

However, your best strategy is a time selected in advance and not the shortest. If you want to achieve results with healthy methods.

Many express that a month is the perfect length of time. In addition to weight loss, you can develop healthy habits that you can stick even after your weight loss period.

Therefore, I suggest you to start you a month of healthy habits to achieve maximum results.

How much can you lose weight in a month?

True immediately let's figure out how much you can lose weight ...

The number of kilograms with which you can safely part within a month depends on various factors. This is your current body weight, and nutrition, and level of activity, sleep, stress, and so on.

If you are not the fat man, then you can lose from 3-4 to 6-8 kg.

Although many experts argue that a loss of more than 1 kg per week means that you lose the necessary muscles and water, and not fat. Therefore, fast weight loss can exhaust you, lower the energy level and make weak.

But I repeat, all this is individually. Full people can calmly lose 2 kg per week.

How to remove the belly at home

As experts indicate if you want to be in good shape, you must change your diet and lifestyle first. But remember the main thing - the exercises are 20% of success, and your nutrition is 80%.

In order to go to the preparation of your power plan for weight loss, you need to clearly know what is. Next, you need to know which exercises for weight loss at home is easy to perform to achieve a positive result.

So let's start with restrictions ...

What is not there

An exemplary list of products from which you should refuse the next month. Let's voice:

• sugar in any form (try to replace it with bitter chocolate, dates, honey, stevia, but everything should be moderately)
• flour products from the top grade flour (they contain gluten, which scores your intestines, while not allowing it to work correctly and finish the digestion process)
• sweet carbonated drinks
• cut the consumption of carbohydrates (pasta, porridge Eat them moderately. But make sure that the pasta are from solid wheat varieties)
• remove orders, canned food (they are full fat, sugar and harmful additives that do not work correctly to your hormones)
• refined oils and products prepared on this oil (as well as bought food cooked foods)

That's just. Let us turn to what is.

What is to lose weight faster

Always turn on these slimming accelerators in their own way ...

1. Sour citrus

Fruits such as orange, lemon, kiwi, mandarin, fresh lime can serve as an excellent fat burner.

Citrus rich in vitamin C, which increases the metabolism and burns fat faster than other fruits.

Many Western experts advise consume citrus with many other fruits that burn fat is also effective. This is an apple, watermelon, grapes and strawberries. They will help speed up your results in weight loss.

2. Colored vegetables

Vegetables, such as cabbage, broccoli, tomatoes, spinach, beans and peas are all rich in minerals. And what is still very important, they do not contain fat. Yes, and also, the calories in them are also very small. They are very important in our healthy diet.

No need to prepare vegetables with lots of oil and spices. It is best if it concerns salad, then add a small amount of olive or sunflower unrefined oil.

3. Various legumes.

Beans are very rich in amino acids, especially lentils. It will help you reduce meat consumption. Beans also contain little fat and some calories. They are super nutritious and help you feel more fed for longasses.

They must be included in your diet of healthy nutrition.

4. Oats for breakfast.

Oatmeal contains insoluble fibers and some carbohydrates that do not allow feeling hungry for a long time. She will give you strength for better workout.

It is good to regulate insulin levels in the blood.

5. Nuts on a snack

A handful of almonds or walnuts is a good snack enough to support you and not make it hungry.

Nuts are products that are rich in useful fatty acids that contribute to the fastest burning of fat on the stomach and sides. They will not add products of harmful calories in your menu.

6. Eggs

Eggs rich in protein. They contain few calories and fat. In addition, it is known that they help increase your metabolic rate.

7. Fat fish

Salmon, herring, tuna is very rich in useful protein and of course fats. They will help to improve your metabolism. And good fatty acids are effective in burning fat on the stomach.

8. Much water

Water increases your metabolism. You need to drink water between meals, not during. This is also important. If you drink water while eating, you will dilute useful substances that help digestion.

Thus, you worsen your digestion and can even get food poisoning.

And even remember that if your food requires you an additional amount of fluid, most likely you eat a lot of salted or sweet.

Exercises that will burn fat on the stomach faster

Exercise is essential in burning fat on belly and not only for various reasons.

It is one of the best ways if you want to live a long, healthy life and avoid disease.

However, this does not mean that you should not get out of the hall to become slim. You just need to find the best and most simple exercises that you can easily perform at home to lose weight faster.

Most effective aerobic exercises (for example, walking, running, swimming, etc.). This was proven in one of the research.

One study has proven that physical exercises do not give people to re-gain overweight on the stomach after weight loss. It also indicates that exercises are especially important during weight maintenance.

However, aerobic exercises are hard to perform at home. Therefore, I offer you particularly efficient and simple movements that you can easily repeat.

Exercise 1 - Rotation of legs

Rotation of foot It will produce fat on the stomach, as well as clean the cellulite from your hips and buttocks. This is a very effective exercise!

• Lie on the ground and put your arms along the back, palms down (as in the figure).
• Raise both legs above the corner to the ground about 45 degrees.
• Start rotating them first in the clockwise direction 10 times. Then repeat the same movement towards the clockwise direction. All do without a break.
• Initially, start with 2 approaches clockwise and 2 counterclockwise turns. You can even, I will recommend you, if difficult, start with such a movement with one foot, then another.
• Beginners can also bend them in the knees, and then turn.
• In general, 5-6 approaches without rest, for more advanced.

You will feel during such exercises, tension in your abdominal muscles and hips.

Exercise 2

• Lie in the same position as in the previous exercise. Hands are also lying along the back.
• Raise the legs up at an angle of 45 degrees from the ground. Then lift them up and down.
• Repeat only 5-6 approaches.
• But, if you are a beginner, you can do, as shown in the picture, one foot, then another foot. That is, the first 10 repetitions up and down to start with the right leg, and then continue with the left foot of the same 10 repetitions.

The first few days will be painful. This is not the easiest exercise. But it is always easier with practice, isn't it?

Exercise 3 - twisting

Twisting creatures wonders, in efficiency to reduce fats in the abdomen. It is especially important to do this exercise correctly.

• Lie back on the rug, bending the legs in the knees, and the feet on the ground. This is an exercise for beginners. If you already do this exercise easily, you can also lift the legs from the floor to 90 degrees (as in the figure).
• Now raise your hands and put them as a head, you can keep them crossed on your chest, too correct.
• Inhale deeply and how to lift the top of the body from the floor, exhale.
• Do this exercise in 10 repetitions. As for the novice, repeat 2-3 approaches.
• Raise the torso by 30-40 degrees from the ground. It is very effective, you will feel the pressure and burning in the muscles of the abdomen.

Exercise 4:

Lie on the floor and keep your hands either on your side or behind your head, as in twisting (exercise 3).

• Now lift one of the legs above, bending in your knee, for example, right.
• At this time, raise the torso, as in the exercise 3. But turning it, bring the elbow opposite hand to the knee. Just like in the picture.
• Then, raising your left foot, bring the right elbow closer to the knee.

Approximate power plan for losing weight for one day

Learning all the subtleties of nutrition, you can easily estimate your diet plan for one day. That's how he may look:

• start your day from water (better if you drink water with lemon or cucumber, for example)
• after 30 minutes, breakfast (Greek yogurt, or oatmeal with forest berries, or 2 boiled eggs and several pieces of vegetables or greenery leaves)
• after 2-3 hours, the snack (handful of any nuts: almond, cashew, Brazilian, walnut)
• lunch (steak of lean beef, or chicken breast, or salmon with lots of vegetables)
• 2 -3 hour snack (2-3 of any fruit, such as apple and orange)
• dinner (baked potatoes with greens or vegetable soup with a piece of whole grain bread)

That's all. Remember only about water that you need to drink between meals.

Output

If you want to lose weight in 10 days, then following the advice you easily reset your 2-3 kg.

But remember that weight loss should not be a certain insurmountable task. If something does not work, perhaps you have health problems, for example, with hormones. You will have to consult a doctor for the Additional Council.