A quick guide to getting rid of belly fat

Beautiful figure is great, the fat on your stomach – not very much, besides it could lead to health problems. After reading this article, you will learn how to get rid of excess belly fat.

Disclaimer: Any thoughts expressed in this article regarding health, nutrition and exercise should be considered as one of the points of view, not definite recommendations on nutrition and maintaining health. Any information about health should come from the mouth of a certified health professional. Never start another diet or training facilities without the advice of a qualified physician.

The difference between a shapely tummy and belly

Some women live in the belief that curvy shape is great, others strive to be skinny, and both options are equally good. When I talk about getting rid of belly fat, I mean curvy. They are beautiful. But the extra belly fat is harmful to health and it would be nice to get rid of.

I want to say that in today's world people are very often influenced by fashion trends, defining how a woman should look like. But there is no single ideal of beauty. We are all born different. To get rid of belly fat is necessary either for health or to give the stomach the desired shape – curvy or flat. This should not turn into a hell of drying the body in an effort to get rid of all fat reserves. It is also very harmful.

Strive to be healthy and happy—that's all!

Why is health important absence of excess fat on the stomach?

The best way to find the motivation to do it all is to understand why you do it. Let's see in more detail.

A small amount of peripheral fat in the abdomen – this is normal. However, when the fat too much and he begins to penetrate into the internal organs (visceral fat), then it is not so much fun. There is a proven relationship between this fat and the numerous concomitant illnesses, including cardiovascular disease, which causes heart attacks and diabetes.

Knowing this, you will be able to concentrate on a healthy lifestyle that will allow you to get rid of unwanted fat. Not only will this save you from potential diseases, but also will allow to feel happier and more cheerful.

Causes of excessive belly fat is not so easy as you think

So, you have excess belly fat. Means, you eat poorly and don't exercise, right?

Of course, the reasons may be that. Nutrition and exercise are two importantfactor of weight control. However, there are more hidden reasons. Let's see in more detail.

Stress

One such reason may be stress. When we experience stress, the body produces the so-called stress hormone. This hormone, in turn, sends the body the signal that it's time to stock up on energy that makes us always hungry and that, consequently, leads to obesity. The body in such conditions as if preparing for a famine or hard times.

The relationship of the hormone cortisol (one of the hormones produced during periods of stress) and obesity has been scientifically proven. In addition, this hormone is capable to move fat from other parts of the body where it is stored in normal quantities in the abdomen. How to normalize cortisol levels? In addition to getting rid of stress is regular exercise.

Get rid of stress will help regular sleep, proper nutrition, meditation, a favorite work, which is not devoid of meaning, communication with friends and family, as well as visiting therapeutic classes and courses where you can share your stress with others.

Another good way to control stress is to perform breathing exercises. As soon as you feel that in a situation of stress, begin to breathe deeply. If you're at home, you can try to perform a special set of breathing exercises (sorry, in the office to do it will not work).

An excellent means to get rid of the stress for me was reading the book "How to cure back pain. People should know the truth!" authored by Dr. John Sarno. He talks about how repressed emotions (which we may not even know) entail the pain and disease. I used his technique when fighting with office syndrome, and she put me on my feet for a couple of weeks (and I was just in a terrible state). Moreover, I was healed emotionally. Recently, I once again felt the stress and was back in this book. She can tell you just how great the power of your mind and that you can use it to heal yourself.

Irregular sleep

We need sleep. No one argues with that. We have circadian rhythms tied to the environment that tell us to go to sleep, when darker, and Wake up around sunrise. That's what many have been experiencing, when you make a flight across the ocean, and this rhythm is disturbed (this is called a disorder of the circadian biorhythm).

The circadian rhythm also affects the level of cortisol. This level is the maximum in the morning and in the afternoon when you eat. Then it drops midnight and reaches a minimum concentration.

If you start to knock circadian rhythms, you will begin to bring down the levels of the elaborationcortisol. As mentioned just above, this leads to stress and accumulation of adipose tissue in the abdominal area.

Besides, when we're tired, we're hungry, because we need energy. If you work late, the body will require food to replenish energy reserves.

Of course, there are people who go to bed sooner or later. It is important to note the regularity of sleep rhythms. Try to go no later than midnight. For harmony with nature is the right time – 10 o'clock in the evening, but apparently among us still have owls...

Sadness

It's part of the stress symptoms, but sometimes we do not perceive this condition as stress, and just feel unhappy. Perhaps you moved to another city and feel lonely. Maybe you have a nasty boss. Or maybe you have lost a loved one. You will not necessarily perceive it as stress. You just feel bad and you feel unhappy, but really, it's the same emotional stress.

Emotional stress often leads to that people start to consume food that contains a lot of sugar and fats that briefly improves mood. However, in the long run this will only increase depression, such as eating has a negative impact on the body, it also affects the production of chemicals in the brain responsible for the appearance of a bad mood.

In addition, the consumption of food rich in sugar leads to a spike in blood sugar, and then when his level drops again, you feel tired, lifeless and Yes, hungry. And start eating more.

I'm all for a Cup of tea and cake after a long, hard day. I'm sure that emotional eating has the right to life. Problems arise when the sugar and fat accompany diet constantly. Food does not have to constantly calm my nerves. If it is, you need to find the causes and begin to deal with them.

And again. Remember that to find the root of the problem is great, but also not bad this problem is, in the end, overcome. I recall one book, whose title can not remember now, about a guy who realized that people engaged in therapy are unhappy because all the time conceptualize what makes them unhappy, and think about their problems. To be happy, we must not only recognize problems, but also to begin to deal with them. You need to concentrate on who you want to become and what you want to do.

Sunlight

We were born to under the sun. Not ten hours in the air under direct sunlight (this better not be), but at least walk in the shade and get your dose of sunlight. And sono matter what time of year now where you are, try to at least once a day for half an hour (better an hour) to get out for a walk in the open air. For example, the walk from the car or bus to work/study and fifteen minutes during lunch can work wonders.

Without sunlight we feel sluggish, and this has an effect on excess belly fat. But if we feel dull, we often reach for high-calorie snack with a Cup of coffee to feel a little fresher and only aggravating the situation.

Breaks

Later we will talk about exercises that you can incorporate into your daily schedule, and let's just talk about the breaks at work.

If you work 8 hours a day and especially if you are standing or sedentary work, you need breaks. If you do not take breaks, you will soon feel lethargic, like you don't have enough sleep or sunlight. And, again, you pull to snacks. Can also cause stress, which as we already know, will not help to get rid of belly fat.

Food

Finally, go to one of the two most important factors: nutrition.

If you read at least one specialized journal in the last 5 years, you had to know that opinions concerning diet and products that can help to get rid of fat, the same as people on the planet. Within six months one diet considered the best, six months later, she is replaced by a new one, and everyone who enters a new diet, I am sure that she is the best.

All of them have common features (and they are not devoid of common sense):

• avoid eating too many foods high processing because they have a lot of harmful components, including salt, sugar and harmful fats;
• avoid foods from refined grains, including white bread, rice and pasta – better replace them with whole grain products;
• the same applies to products with a high content of starch, including potatoes, as the starch breaks down quickly to sugar, which is harmful to the body;
• keep a healthy balance of proteins, fats and complex carbohydrates in the diet;
• drink more water and herbal teas in between meals;
• avoid foods high in sugar (especially refined), including white sugar, corn syrup and glucose, but do not overdo it with honey, maple syrup, and fruit (although they need to be used in the diet, just don't overdo it and all).
• eat raw and cooked vegetables for every taste and color;
• avoid hydrogenated fats and do not eat a lot of animal fat, unless it is fish.
• avoid "diet" sweeteners like aspartame, is betteruse natural like stevia or xylitol (though not to overdo it, otherwise you may receive a laxative effect)

When on a diet became popular, everyone began to feel that to remove fat from the body very useful, but in fact the fat the body needs in order for him to spend, in General, in order for the body to function properly. Many of the popular "low-fat" foods often contain unhealthy fats. And often in them you can find more sugar in flavored low-fat yogurt.

The majority of people who choose to eat right, no products of high processing, no white bread, pastas and refined sugar notice that you really start to lose weight.

Tips on proper diet for quick weight loss

Recent studies have shown that between types of calories is a definite difference – the body responds differently to calories from different sources. For example, it was observed that those who are on a raw diet (when food is not being cooked at temperatures exceeding 40 degrees Celsius to preserve all the beneficial enzymes and nutrients) don't get as many calories as those who sit on normal diet. Besides, fans of a raw diet lose weight faster.

Other popular diets, you can highlight the Atkinson diet and Paleo. Both diets emphasize the consumption of meat, eggs and vegetables do not contain starch. These diets deny the potatoes, sweet potatoes, corn, grains like rice, oatmeal, bread, cereals and pasta made from grain. These diets still a little different from each other, but both a lot of protein. Opinions about fruits are different, but basically the attitude was not very positive as they have a lot of sugar. This is especially emphasized in Atkins. People often forget that free from starch vegetables and some types of berries can and should be a significant part of these diets.

If you sit on one of these diets for an extended period of time, it is necessary not to forget to take a sufficient amount of nutrients. People sitting on raw vegetables often do not consume enough protein and vitamin b, and those who prefer the Atkins, often suffer from constipation because of their diet of few vegetables, and fiber (in this study clearly indicates that fiber is very useful for health).

The juice diet

Another good way to lose weight is to take a juice diet. Sometimes, however, for such a diet may need to consult with a doctor.

This diet became popular thanks to people like Jason Vale, that offer courses and sokoterapii book, revealingthe essence of the diet and recipes for it.

Some people believe that juicing does not promote health and it should not be resorted to at all, but it's hard to deny the actual positive results of those people who used this diet for a long period of time.

If you are interested in this diet, it is possible to start to see a documentary Vale of the diet as well as the films "bad" Fat and Almost Dead Joe Cross – the man who changed his life thanks to sokoterapii.

Remember that juice therapy is a temporary measure. And even if someone is able to stick to it for months, it is not the best example because you can easily harm your health. It would be nice in the dieting process to do blood tests and other medical tests to monitor the situation. This is just doing all those who wrote books/movies on sokoterapii – so you can clearly prove their safety for human health.

Diet and longevity

In General, this article is about how to get rid of belly fat, however I would like to say a few General words about nutrition in General and diet in particular, because for many women seeking to lose weight, these questions become a stumbling block.

I've read a lot of different information about diets and their impact on health and started openly confused in all of this information. In one book they say that it is better to a vegetarian diet for health, there can be nothing, and the results of scientific research. In other raskalivaetsa protein diet without grains, and also the results of the research. And that led me to confusion. Because diets are quite different. The only thing that unites them – they describe the benefits of eating whole, healthy foods, no processed foods, no additives.

I wondered – how nutrition affects life expectancy, and started googling average life expectancy in different parts of the world, remembering that this is not the only factor. That's when I came across the concept of "blue zones". These are the places on our planet where people live on average longer than usual. In other words, in these places to live to be 100 years or more is quite normal.

Studying the "blue zones", I noticed that many (but not all) peoples in these areas a diet rich in legumes and vegetables, and there is little meat. They eat homemade food instead of processed. Often organic. Other factors include low level of stress, daily exercise or active Hobbies (Hiking, gardening, social events, etc.), a sense of community and the priority of the family.

If you want to know more about the "blue zones", you can refer to the wisdom of Wikipedia or read a book by Dan Buettner,devoted to this topic. Yet you have to understand that to stick to a specific diet for too long might not be the most wise decision.

How to remove belly fat through diet

Imagine that you are not going to radically change your diet, but don't mind to eat healthy, whole foods. What are some tips for lose those extra pounds, you can give in this case?

• Drink plenty of water in between meals, it suppresses hunger. Often when we are hungry, our body is just thirsty
• Eat lettuce before each meal, this will fill the stomach and reduce the desire to try high-calorie foods
• Do not eat anything for 4-5 hours before bedtime
• Avoid foods high in sugar or starch (potatoes) and products of grain. If you use sweeteners, use natural like xylitol or stevia (there is a characteristic aftertaste, so use it in dishes where the taste can be masked, and, if necessary, in combination with xylitol, honey or maple syrup).
• To arrange a one fasting day a week when you can eat all you want. Think of it as a reward for your efforts.

Exercises

The second best way to lose excess fat is to exercise. To belly was taut, his muscles need to train. To lose weight help cardio and strength training. Remember that muscles weigh more than fat, because overweight does not necessarily indicate the presence of excess visceral (bad) fat. While the muscles help the body to better transport blood, allowing him to get enough oxygen, which is very good for health. Cardio can help to reduce heart rate at rest, which is also great. And this is just the tip of the iceberg, as moderate, regular exercise positively affect nearly all systems of the body.

Another reason to start to exercise is that it stimulates the brain to develop special chemical compounds, allowing you to feel much better (the happiness hormone). As noted earlier, this does not give you a reason to belly up to a meal to cheer yourself up (this is quite normal to go for a hearty dinner at fast food, if you recently broke up with a loved one. Combined with watching a good romantic Comedy this will allow you to escape from a bad mood. The main thing – not to accompany it with bad habits).

And again. Do not overdo it with exercises. Houra day is enough. Forget about the problems through constant trips to the gym – it's not right.

What exercises help remove belly fat?

Sit-UPS, right? Work on the press...however, not so simple. To get rid of excess belly fat better than any strength training will help cardio. However, in order to keep the tummy in good shape it also will need to train, but start with cardio.

Cardio

When you walk, ride a bike, Jogging, dance, swim, do martial arts, practice Hatha yoga, Pilates, and perform other forms of aerobic exercise, you burn fat. This is the most effective way to get rid of it throughout the body. It is almost impossible to get rid of the fat on one specific area of the body.

As for belly fat, then the most important thing is to get rid of visceral fat. You can't see it but it surrounds your internal organs. It is often the result of poor diet, stress and a sedentary lifestyle. No amount of sit-UPS will not help you to get rid of it, for that you need cardio.

A short series of training

The first thing that comes to mind when you talk about what you need to do more – lack of time. Exercises should not take too much time, with each held them for a minute is well-spent time. You will spend more time lying on the bed with another disease, if you do not exercise. Protection from depression, cardiovascular disease, diabetes and perhaps even cancer – these are the reasons that should compel you to spend on physical exercise 30-60 minutes per day.

Tim ferriss talks about the benefits of 2 minute workout before each meal, in his book "the Perfect body in 4 hours". He says that if you develop muscle before eating, the nutrients received by the body with food, will go more on building muscles rather than accumulate fat.

Here's how you can incorporate exercise into your schedule:

• Arrange a fifteen-minute walk during lunch breaks. Not only will this disperse the blood in the body, but will also give you the chance to get your dose of vitamin D in the sun.
• If you have a sedentary job, every hour you should get up and stretch, brew a herbal tea, walk around the office, to go to the bathroom...whatever, the main thing – to move.
• Before each meal exercise from the book by Tim Ferris "the Perfect body in 4 hours". Excuses there can not be, these exercises can be done anywhere – evenat work they can do in the bathroom. You can perform a two-minute and other systems – just use those exercises involving the maximum possible number of muscles. Exercises can be performed at any other time of the day. You can perform them even while cooking (I often exercise their legs, standing over the stove, and I advise you to do the same), and it is possible to dance and to cook, why not?
• If you're at home, turn on the radio and just dance 1-2 songs as they can.
• Park the car or leave the bus a little further from your destination than usual.
• If you have stairs, run up and down it. Take rest breaks and run a couple of times up and down. In General, use the stairs as often as possible.
• Begin your day with ten minutes of charging and warm-up. This is a great way to Wake up.
• Combine cardio training with such activities as Hiking with friends or trips to the beach picnic. Paintball, rock climbing, surfing, beach volleyball, dancing (dance party, or Latin dances) and other events with friends.

Muscle building

Building up muscle can contribute to burning belly fat because to maintain muscle tone need the calories. Therefore, the more muscle you have, the more you burn calories. Not to say that it also prevents the food you eat from turning into fat.

If you go to the gym several times a week and work on the ground, this will allow you to build muscle. There are exercises for muscle building is that you can do without weights and machines. Sit-UPS, push-UPS, squats, etc. can also help you build muscle if you do them a few times every workout.

There are many programs designed for the recruitment of muscle mass. But we will focus on the 10 basic rules of increasing muscle mass for girls, they are available on video:

Exercises on press

Crunches will not remove fat specifically on the abdomen, they promote fat burning throughout the body and make the abdominal muscles work that leads them in tone. But if you need press "cubes", then no exercises specifically for the press not to do.

Work on the press it's not just squats and sit-UPS. You develop your abs while walking, especially when walking fast when you straighten the body and strain the stomach (in other words, keep your posture and don't relax the belly completely).

Exercise plank and push-UPS will make your abs strong, asPilates with dancing. So if sit-UPS seem boring – go dancing. This is a more creative process, at the same time, maybe someone will know...

Press is a very important part of the body, because it is his middle. This rod, along with the back muscles. Dancers are always talking about how important it is to keep your posture that is back and body straight.

In order to keep stomach muscles in shape need to alternate a variety of exercises. In addition to regular sit-UPS try to perform exercises with a twist (lying on back with hands behind head, reach right elbow to left knee). Also do the exercises where you lift your feet and body in direction to each other.

Presenting your attention the video "effective abdominal exercises":

As with other muscles, the abdominal muscles should not be trained every day. 2-4 times a week would be sufficient. In between, do a fast walk (this the abdominal muscles are trained, but not as effectively) or swimming.

How not to throw a workout

Every time you start to do something new and useful, like training or eating healthy meals, there is a chance that soon you all will throw. Maybe you go on vacation, and after returning will lose motivation for work there's a problem, and is simply not up to it. May be some days or weeks when healthy food or exercise will not be among the priorities. This is normal. The main thing – to get back the rhythm as soon as the opportunity arises.

There are a few tricks that will help you to abandon healthy habits.

You should not start all at once

If you have decided over night to become an avid vegetarian who spends at least one hour time for daily workouts, and you eat at a fast food restaurant and never visited a gym, it is very likely that nothing will come of it. Some are easy to tune yourself to such a drastic change, but for most of us to start eating in a new way and doing sports is very difficult. The food is a lot like a drug: when you first refuse unhealthy fats and refined sugar, you experience a withdrawal syndrome. If you are for the night, we changed the ration from very harmful to very helpful, then you have maybe 2 weeks to get a headache. Some people mentioned that they had started to suddenly get sick with a cold or flu. In addition, the transition to a diet higher in fibre can lead to diarrhoea.

The biggest problem here is not that you have various kinds of unpleasant symptoms, and the fact that many people clearly don't realize on what kind of diet they get. You suddenly have 3 times a day to prepare meals,you have never been prepared. It takes a lot of time and effort, of course, if you can't afford to eat at a nice restaurant.

My main recommendation when changing the model of power – to begin to change/exclude certain foods from the diet systematically. For example, in the first week rid your diet from refined sugars and switch from grain to food from flour (plus brown rice, bread with bran and a paste of flour, etc.). This means that if you are accustomed every day to eat the pie (refined sugar and flour), you will have to find a healthier replacement for my snack. Similarly, it is possible to find a replacement sweetener for your coffee, then replace corn for dinner, and bread, which you used to do sandwiches. Here are some examples of great changes!

You can also try to change one dish and one drink at a time. In the first week and adjust what you normally eat for Breakfast, the second for lunch, third for dinner. Then adjust your habits of snacks and drinks.

As for exercises, go to constant hourly training and walks in the afternoon in conditions that you never did, can be challenging. Alternatively, during the first weeks of starting to walk at lunch time, and then gradually implement two-day training in its rhythm. On the third week you can start to warm up in the morning, go for a walk at lunch and workout in the gym 3 times already.

If that doesn't work

You may also realize that you have no time to go to the gym. It turned out that you were too optimistic in assessing their personal free time, and you simply no. In this case, you need to look for other solutions. It may be wise to do shorter exercises of P90X or 25T from Sean T, each of which, as you may have guessed from the name, lasts for 25 minutes. In this case do not have actually to go to the gym and spend an hour.

And it may be that, on the contrary, you simply will not be able to work independently and get the motivation you need to go to the gym to do dance, yoga, Pilates, etc. Maybe you prefer an evening salsa lessons at a local club or walking with friends – all too well. Just know that I need to move as much as possible. To add to all the little strength training would be quite cool, so you might find the strength to spend 10 minutes a day to develop the major muscle groups or you will find the time in 1 session with free weights at the gym.

Just experiment and find what suits you. It is important to bemovement and to look for new ways, instead of having to give up as soon as the way will be the first obstacle.

Take breaks and eats plenty

Don't need to do every day. Sometimes we must pause, otherwise you will very quickly get tired. If you 5 days actively engaged and feel that it is time for the remaining 2 days spent relaxing with friends, you will do so.

Similarly, once a week, you can afford to eat as you like and, for example, to eat a fat piece of cake at a friend's birthday. Just it is very important to understand the difference between "twice a week" and "ten times a week."

If you feel that you have problems with the organization and this week you workout only 2 times, and eaten 4 times, then you can start to keep a training diary. Just write down all what you did and you can without problems keep track of your schedule.

In conclusion

As you know, to remove excess belly fat is not as difficult if you do not start drastic changes immediately and use those tips that are suitable to you personally. As a result you will become healthier and happier and will feel awesome!