Is it possible to remove the belly, sides or riding breeches in a short time at home? As a rule, this is the most popular question among beginners who decide to lose weight.
They don't ask how to change their life for the better, how to improve their health, or how to lead a healthy lifestyle in order to transform themselves. They want to lose weight in a specific place: remove their stomach, thighs, riding breeches, butt, and so on.
As a rule, every second person says: “I don’t need to lose much weight. I need to lose a couple of kilos from my stomach and build up my biceps and chest. The rest is fine." Well, or something like that.
If a coach or consultant promises you to fulfill such a request, then run away from him. In this article I will explain why and tell you how to lose weight the right way. I myself lost 37 kg and helped hundreds of people get rid of extra pounds.
How not to waste money in pursuit of a flat stomach
There are hundreds of thousands of posts on Instagram with the tag #how to kill your belly. If you wish, you can find dozens of weight loss devices on one-page websites. Hundreds of different nutrition programs for fat burning will be offered to you by pseudo-nutritionists.
What does all of this mean?
Well, this means one thing - now there is a boom in proper nutrition and they are making a lot of money from it. There is a frantic demand - there are a lot of offers. Clinics, massage parlors, fitness centers - they all make money on your desire to get rid of extra pounds.
I myself have wasted a lot on diets and nutrition programs. There was a result, but it was temporary. And at the end of the program, the weight instantly flew back, bringing with it a couple more additional kilograms.
Let's take a few minutes of time, read the article to the end and once and for all understand the process of burning fat in order to henceforth distinguish lies from the truth. I will write in as simple a language as possible so that all readers can understand. And so, let's go.
Water for the figure
- If you want to lose weight in your stomach and sides, you should drink clean water at a rate of 1.5 liters per day . Just drinking regular fluids reduces the amount of fat deposits in these areas.
- Water procedures in the pool give good results for your figure. By swimming, a person actually loses weight and gains a more sculpted figure.
- In addition to plain water, tonic drinks based on ginger, cinnamon, herbal teas, and diuretics help get rid of fat on the sides and belly.
How fat burning occurs - I explain in simple words
What we want to remove is located in fat cells - this is the substance triglyceride. Lipolysis is the process of breaking down triglyceride. The breakdown products after lipolysis reach the places of their use through the blood.
And, now it’s important: the signal for the cell to begin lipolysis is given by hormones (under different conditions - adrenaline, cortisol, glucagon, somatotropin and others) that circulate through the blood. Floating past the fat cell, the hormone interacts with its receptor and gives a signal for the start of lipolysis.
Consequently, since hormones circulate in the blood, they cannot be retained in any specific part of the body. Lipolysis in different parts of the body will occur at different rates, since the blood supply is different everywhere.
It all depends on our physiology. Mother nature has identified special places where it is convenient for fat to be located - these are the buttocks, stomach, thighs. And there it will go away slowly, and gain again quickly. The opposite situation will occur in parts of the body where wearing fat is inconvenient: legs, arms, chest.
I think it is now clear that various massages, wraps and saunas cannot mechanically break down or, even more so, thermally melt fat - it is just a means of increasing blood flow in a certain area. The more blood flows to one or another part of the body, the more hormones with lipolytic ability will reach the fat cells.
But don’t rush to rejoice - that’s not all. A signal is given to the cell, it splits and enters the blood. The next step is to burn it, that is, use it as fuel for the body. If fat is not burned, then fatty acids will again turn into triglyceride, i.e. adipose tissue, or even worse - form a cholesterol plaque.
Conclusion No. 1.
You need to stop believing the advertisements of magical devices for local weight loss. Our body can only lose weight as a whole, and not in separate parts. It can't be any other way.
Conclusion No. 2
Massages, saunas and weight loss belts just help improve blood flow in certain areas, nothing more.
Conclusion No. 3
Even if the lipolysis process is completed, it does not mean anything. It is necessary to spend decomposition products on the needs of the body. Therefore, the daily calorie deficit again comes first.
Exercises for losing weight on the abdomen and sides
Aerobic exercise
Daily exercise and training is the path to a slim figure. To maintain the relief of the torso, it is important to perform exercises that promote fat burning and target exercises aimed at strengthening the muscles of a certain part of the body. To remove the belly and emphasize the waist, use aerobic exercises:
- run;
- twisting;
- rocking the press;
- walking;
- a ride on the bicycle;
- swimming;
- dancing.
1 hour a day of such exercises is enough to improve the condition of your figure and eliminate excess fat.
Static exercises
The following static exercises are considered the most effective for the sides and abdomen:
- Stretching : bending left and right, back and forth until you touch the floor, twisting the torso, 360-degree circular movements.
- Plank : lying on the floor on your stomach, raise your torso, lean on your elbows, do not bend your knees and back. Maintain tension for as long as possible.
- Lateral statics : lying on your right side, raise your left leg and arm, tensing your muscles as much as possible. Count to 10. Lower your limbs and roll over to the other side. Perform the exercise with your right leg and arm. repeat 3-4 times.
- Boat : lying on your back, simultaneously raise your arms and legs and hold in this position for 30 seconds.
The good thing about static exercises is that you don’t have to go to the gym to do them.
Breathing exercises
Breathing exercises (bodyflex) are a simple and quick way to eliminate figure defects in the abdominal and lateral areas.
Tested in practice: in 7 sessions you can lose up to 15 cm of your waist.
The main condition for these exercises is proper breathing and regular performance:
- You should not eat before training.
- The best time for such gymnastics is morning.
- There shouldn't be a strict diet.
- On the days of the breathing exercises, it is recommended to limit the intake of simple carbohydrates.
The general breathing requirements are to inhale through the nose and exhale through the mouth.
After a deep breath, hold for 10 seconds, lower your head and tense your abdominal and waist muscles.
There are three most effective breathing exercises using Pavlov's method:
- Standing with your back to the wall and pressing your shoulder blades against it, inhale to the full volume of your diaphragm. hold for 10-15 seconds and exhale carefully. Repeat 8 times.
- Lying on your back, hands under your buttocks, slowly raise and lower your lower limbs, keep your knees straight. Repeat 20 times.
- Lying on the floor on your back with your hands under your head and knees bent, raise and lower your torso. Repeat 20 times.
Dynamic abdominal exercises
- Bicycle : lying on your back, arms down along the body, legs up. With their help, movements are simulated that allow you to spin the pedals.
- Scissors : in the same body position, the legs are lowered and raised alternately.
- Birch : in a lying position, the arms are lowered to the waist, the legs are first lowered behind the head, then moved forward, fixed in a candle position, then brought back behind the head.
- Swing : in a lying position, hands behind your head, the body rises, the head moves towards the knees, while the legs cannot be lifted off the floor.
- Pendulum : in a lying position, hands behind your head, lift your body up, try to reach the knee of your left hand with the elbow of your right hand and vice versa.
Important condition! The exercises will be effective if each of them is performed 12 times, while inhaling in the starting position and exhaling while tensing the abdominal muscles.
Do body wraps and baths help?
Let's talk about the sauna and body wraps in a little more detail, because many people are sure that this is an excellent means for losing weight.
I have been practicing sambo for many years. A few days before the competition, we began to actively lose weight. We put on as many things as possible and ran. Water was limited to the maximum and thus, at the weigh-in before the competition, the minimum weight was shown.
The point is that the less weight you have, the smaller the weight category at competitions you will be in, and the smaller the opponent will be against you.
I was always confident in the effectiveness of such drying and believed that wraps could help lose weight in a certain area.
Anyone who has been to a Soviet public bathhouse knows that all the men, leaving the steam room, always weighed themselves to evaluate the result of their labors. And the result was visible. That is why many are confident that the bathhouse helps to lose weight.
I want to upset you - in both cases there is a result, but it is temporary. Moreover, the weight returns immediately after you drink water. This is not even drying, but basic dehydration. By the way, it is very harmful to the body.
Athletes gain weight after weigh-in, and after the competition it finally stabilizes.
Another tradition in the bathhouse is a beer feast with wobble, crayfish or snacks. So, try weighing yourself before leaving the sauna, when all the bottles are empty. You will be very surprised by the result, and in the morning you will experience swelling and even more weight gain.
Conclusion No. 4 Wraps and baths help you lose weight in a very short time. This is the result of dehydration, which is very harmful for us.
What happens if you just don’t eat anything?
In previous articles, I talked about why we eat every 2.5-3 hours, and what will happen if we increase the intervals. In short, this approach is the best way to speed up your metabolism, and long periods between meals slow it down.
What happens if this break is too long (a day or more). At first glance, it seems that this is the best way to increase the concentration of hormones with lipolytic ability, but this is only at first glance. What actually happens is this:
As we have already said: hubbub interacts with the cell through its receptors. How a cell responds to a hormone signal depends on its sensitivity. The loss of sensitivity of these same receptors to hormones is called desensitization, or resistance (the most common cause of type 2 diabetes).
The main reason for the loss of sensitivity of receptors to hormones is their too high concentration, which occurs as a result of fasting. That is. If we have too much adrenaline or norepinephrine for a long period of time, then the cells lose sensitivity to them.
Accordingly, hunger strikes give a quick, but only temporary result in losing weight. But then, the fat burning process can come to a screeching halt. It is almost impossible to lose belly fat at home in a short period of time using diets.
What to do to remove belly fat?
Proper nutrition
As we have already found out, proper nutrition, taking into account the three main rules of losing weight, is the only and most effective way to get rid of belly fat and excess weight. The topic is big and our blog is devoted, for the most part, to it. You can read more about the principles of proper nutrition and a healthy lifestyle here.
I will repeat the most important thing once again. Losing weight is possible if three basic conditions are met:
- Daily calorie deficit
- Fast metabolism
- No insulin spikes
Quitting alcohol.
We also have a detailed article on this topic. You can read it here.
Often, it is the systematic abuse of alcohol that leads to a man’s belly growing. Alcoholic drinks are very high in calories. Moreover, the higher the strength, the more calories are contained in the liquid.
As a rule, alcoholic libations are accompanied by lavish feasts. A person takes a heavy bite of every glass, and eventually loses control over the amount of food he eats. This type of event can last for several hours, and the greater the person’s weight, the greater the amount of alcohol and food that can be accommodated.
As a result, we stretch our stomach to the size of a basketball and then wonder where we got such a belly...
Many people do not consider themselves alcoholics, but every weekend they relax with beer or something stronger. So it was with me. I never thought that I was addicted to alcohol. However, after I completely gave up this habit, I realized that there is a craving for alcohol and it is no less than when quitting smoking. The symptoms are the same, they only appear after a week or two.
It’s not that you are overcome by thirst or a craving for a bottle of beer - you become irritable, and every time you look for a reason to “relax.” Although all this has nothing to do with relaxation.
How to remove sides in a month
We often encounter a situation when our figure seems to us to be somewhat inconsistent with the ideal, and we want, having lost weight in one place, to add volume to another.
By steadily moving towards this goal, we are getting closer to realizing our dreams and almost completely achieving the desired results. However, the sides often say that a little work is still needed to fully achieve the ideal.
Fortunately, a special set of exercises and diet help cope with this problem.
Helpful advice!
To begin, stand on the floor with your feet at shoulder level. Swing your raised arm toward your opposite shoulder, then do the same with your other arm.
Interesting: Does a hoop help you lose weight and get rid of your belly?
To make progress quickly, perform fifty sets of ten reps for each arm.
Bend to the sides with dumbbells in your hands, and the weight of the dumbbells should not be large; it is better to stop at weights weighing from one to two kilograms.
Another, no less effective exercise is to swing your legs from a lying position. Moving your pelvis forward, do movements like in the “scissors” exercise. Rotating a hoop with special massage balls for 30 minutes a day also helps increase the effectiveness of your training.
Massage is very useful for problem sides. To do this, rub and massage your sides for ten minutes every day using a body brush or a special sponge with a scrub effect.
Using a weight loss cream or gel during training will help you quickly get rid of unwanted volume on your sides. To do this, smear the sides with cream, wrap your waist with film and put a special belt or shawl on top.
In this form, you can not only play sports, but also just be at home, and the total exposure time of the cream should be at least two hours.
By the way, a special weight loss belt can be worn throughout your free time, with or without the use of weight loss cream.
Pay attention!
Following a diet will help speed up the achievement of results. For summer, a watermelon diet would be an excellent solution. Eat one kilogram of watermelon per ten kilograms of body weight per day, and you will not only get rid of excess weight, but also cleanse your body.
The “acting” diet is also effective. On it you can eat unlimited quantities of two foods every day. For the first day it is tomato juice and unsalted rice, for the second - cottage cheese and kefir, for the third - boiled beef without salt and green tea, for the fourth - low-fat cheese and a bottle of dry wine, but no other liquid.
Source: https://www.master-klass.info/material/kak-ubrat-boka-za-mesyats
