How to lose belly fat quickly and effectively - secrets you didn’t know about

Below we will look at the reasons and most common scenarios for getting rid of belly fat. And the opinion of an expert from the Doctor Bormental clinic can be read at the end of the article.

People mistakenly believe that getting rid of belly fat and losing weight is possible only through physical exercise. This is far from true. You can tighten your stomach only with an integrated approach, which includes:

• balanced diet;
• drinking enough drinking water;
• active physical activity;
• working with a weight loss specialist to change your eating habits.

Losing weight and getting rid of your belly won't happen quickly. This is a long-term job that will require a lot of effort and patience.

Causes of fat on the stomach and sides

Problem areas often arise completely unexpectedly. Some note that fat in the lower abdomen hangs after the second birth, some observe undesirable changes at 37, others at 35 years old. Yes, excess weight really appears under the influence of many factors and they are all purely individual. Even an experienced specialist cannot always immediately determine why fat began to accumulate in the abdominal area. And the answer to this question affects further treatment.

The reasons can be very different:

1. Stress. Due to stressful situations, many processes in the body fail. Moreover, feeling unwell often prompts you to uncontrollably eat everything that catches your eye in order to somehow alleviate emotional discomfort. This kind of food addiction really needs to be fought, as this can be the main reason for the appearance of extra pounds.
2. Various types of diseases. Diabetes mellitus or disorders of the cardiovascular system can also cause fat deposits. It is not always possible to completely eliminate the problem. If the disease is chronic, then you should take the necessary medications as directed by doctors and follow nutritional rules, as well as, if possible, exercise.
3. Hormonal disbalance. This problem occurs especially often in women. It is observed after pregnancy or taking oral contraceptives, and can be caused by diseases of the thyroid gland. To remove belly fat in these cases, you need to take properly selected hormonal medications, adhere to an active lifestyle, and follow the principles of proper nutrition. But various low-calorie diets, on the contrary, can aggravate the course of diseases.
4. Slowing metabolism. This problem most often occurs in men and women after 30 years of age. During this period, metabolic processes really slow down. Nevertheless, it is always possible to remove a hanging belly even in a relatively short time and without harm to the body - if you approach the issue wisely.

How to get rid of belly fat - 5 effective ways

If the belly hangs and the skin on it lacks elasticity, then it really looks ugly. But an unattractive appearance is not at all the main factor indicating that the problem needs to be solved. Ignoring the problem can cause disturbances in the functioning of internal organs. Is it possible to remove belly fat easily and quickly? Without harm to health and for a long time - of course not! But the following recommendations will help you get closer to your cherished goal:

• drink at least two liters of water daily. The norm is calculated approximately from the proportion of 30 milliliters per kilogram of weight;
• reduce the size of portions, try to adhere to the “plate rule”: half of the meal should be allocated to vegetables, the rest evenly to complex carbohydrates and protein, cereals and lean meats;
• engage in those sports that bring maximum satisfaction and do not cause negative emotions and physical discomfort. But you should be careful: excess weight can cause injuries during training, since the load on the joints and lower back increases significantly. Obese people should only exercise according to a program developed by weight loss specialists;
• give up bad food habits: add a lot of salt, cook with a lot of vegetable oil, fat, regularly use semi-finished products;
• give up all kinds of sweet carbonated drinks and alcohol.

Let's look at several other ways to reduce belly fat.

Method 1. Massage and wraps

To date, cosmetologists are ready to offer various techniques of massage and wraps. When deciding on such a procedure, it is necessary to consult with an experienced specialist who will give the right advice, since some types of activities have contraindications.

The massage will appeal to those who want to improve the condition of their skin and its appearance, but it will not help remove belly fat without exercise at home.

There are the following types of massage:

• plucked Helps tighten muscles, tone them, remove stretch marks;
• honey Removes toxins, makes skin smooth, increases elasticity;
• manual. Performed without additional equipment, just massage oil is enough.

Wrapping with cling film also helps improve the condition of the skin and remove excess fluid. This is evidenced by numerous reviews from girls on the forums. But you won’t be able to remove your stomach with cling film in a short time. Moreover, the results of these executions can be preserved for a long time.

The so-called isothermal wrap is especially popular: cold helps eliminate swelling and irritation on the skin, while hot wrap removes harmful substances from the body. If you want more tangible results, then you need to contact specialists at a weight loss center, who will understand the reasons for the appearance of belly fat and offer a comprehensive approach to getting rid of it.

Method 2. Exercises

Thinking about how to remove belly fat after 30, 40 or 50 years for a woman or a very young girl, many realize that it is impossible to do without physical exercise. But how to organize the training process correctly? Of course, it is best to consult a specialist. Not all exercises are allowed for women after childbirth or cesarean section; people with a sore lower back or osteochondrosis need to be especially careful. Let's consider the simplest and most accessible set of exercises:

• "scissors". The lower abs are perfectly formed when a person lies on the floor, stretching his arms along the body. Next, the legs should be raised, and the legs should be spread and brought together 30 times. It is recommended to perform 3 approaches;
• "climber" Photos on the Internet will help you take the correct starting position of the body. You should take a lying position, then lift one leg off the floor and push your knee to the sternum. Repeat the same with the other leg. It is necessary to carry out 3 such approaches of 20 repetitions;
• "twisting" The lower back should not lift off the floor surface. Place your hands behind your head, bend your legs. As you exhale, lift your gluteal muscles and forearms off the floor to lift your upper back. 3 sets, 30 repetitions will strengthen the muscles of the problem area even after childbirth for a nursing mother. This exercise will help remove fat not only from the stomach, but also from the chest. Physical exercise really turns out to be effective in the fight against extra pounds. However, to be completely sure that they will not lead to negative consequences, it is worth seeing professionals at weight loss centers and combining them with the principles of proper nutrition.

Method 3. Diet

• A diet can help you remove an apron on your stomach at home. What does this mean? Not at all fasting and giving up all foods except low-fat cottage cheese and vegetables. The lower abdomen and sides will really go away if you follow the rules of a healthy diet. Their point is that bad eating habits remain a thing of the past, and they are replaced by rational fractional nutrition. At the same time, the menu may consist not only of healthy products, but also of undesirable and even “harmful” ones. Yes, yes, psychotherapists know how to teach people to live and eat in such a way as not to deny themselves anything - and, nevertheless, get a flat stomach. But first, all patients, of course, have to limit themselves for some time in their daily choice of foods. However, let's return to our bellies. As an example: a diet based on the following principles will bring good results:
• exclusion of fatty foods, soda, tobacco, alcoholic beverages. Everyone knows about the harmful effects of these products. However, not everyone realizes that they can cause excess weight. If you do not exclude them from the diet, then the belly will go away for a long time; even in 2 months it will be simply impossible to get rid of extra centimeters, especially for a woman after 40 years. But everyone wants results in a week;
• portions should be 300-350 g, every 3-3.5 hours (5-6 times a day). The most important thing is not to starve! A large calorie deficit can undermine your health, and in no case should it be a sacrifice for the sake of a beautiful figure!

Method 4. Foods that burn fat

These are types of food rich in nutrients, vitamins, and minerals that are essential for the human body. These include:

• dairy products. They increase the level of calcitriol, which is involved in metabolic processes, accelerating it;
• ginger. It is necessary to improve metabolism. The stomach is supplied with blood, which promotes better digestion;
• cabbage, cinnamon, cucumbers, water cleanse the body of harmful toxins and waste;
• Rolled oats and legumes relieve hunger for a long time.

Without the right diet, you will not be able to achieve your dream figure. All short-term diets give a temporary effect. The following rules do not impose serious restrictions, but will help debug your diet:

• breakfasts should be the most satisfying. In the morning, you can safely eat dairy, protein products (eggs, cheese, lean meats, cottage cheese), vegetables, and fruits. It is better to drink green tea, with the addition of ginger or cinnamon. It is rich in antioxidants that help slow down cell aging and strengthen the immune system;
• At lunchtime, vegetable soup is ideal. You can also include meat or fish dishes, light salads without mayonnaise (it is recommended to replace it with vegetable oil, Greek yogurt, or lemon juice);
• You can have a snack with berry smoothies, fresh juices, fruits, salad, make cottage cheese casserole or cheesecakes;
• food taken during dinner should not burden the stomach. The ideal solution would be vegetable stew, cottage cheese casserole, steamed fish or chicken breast.

It is important that after each meal there is a feeling of fullness, but not heaviness. Overeating should be avoided, as it can cause stomach discomfort, slow down metabolism, and reduce the effectiveness of the fight against extra pounds.

Method 5. Cleansing the body

Research on this issue varies, as do the opinions of experts. Most people are convinced that it is impossible to cleanse the body or the liver, but you can help it cope with the burden of fatty or fried foods.

There are several options:

1. Dietary. How to remove unnecessary pounds, at least for a short time? Be patient, go get examined, get a recommendation to resort to some proven, slow, safe method.
2. Enema. A radical, unsafe method that is often used by fanatics of cleansing the body. There are no clear scientific studies showing the benefits of this technique.
3. Hunger. This method is not safe even for healthy people. It consists of having fasting days once a week, drinking only water. But there is currently no scientific evidence of the method’s benefits.

Fasting, enemas, low-calorie diet, exhausting workouts - all these are short-term and unsafe methods.

Low Level Laser Therapy (LLLT) –

Low-level laser therapy (LLLT) method involves the use of lasers with radiation in the range of 635–680 nm.
This method is non-invasive, i.e. sources of laser radiation are either in close proximity to the body or are applied to its surface, but the integrity of the skin is not damaged. Procedures are usually carried out 2 or 3 times a week (30-40 minutes each) - for a total of 4 weeks. As you can see in Fig. X, there are devices that can be made in the form of a suspended structure that is not in contact with the body, or in the form of contact devices. It should be noted that the operating principle of such devices has not yet been clearly described, although their manufacturers write about the so-called effect of “temporary pores” in the membranes of fat cells, which allow fat cells to lose lipids. However, there are a lot of studies that refute this theory and talk about changes in the process of lipid metabolism.

LLLT lasers were approved by the FDA for fat reduction in 2010, and the recommended device was the Erchonia Zerona laser. At the moment there is a new generation of this device called “Zerona Z6”. An example of a contact device with laser diode panels that are applied to the body during the procedure is the LAPEX 2000 LipoLaser device. But it should be noted that contact devices are not as safe as contactless ones. For example, if there are areas of fibrosis or scars in the skin, then there is a high probability of thermal burn and necrosis of such areas.

LLLT therapy (photos before and after 8 procedures) –

Important: of course, LLLT lasers are not as effective as the above methods, but they still work. We said above that most studies on LLLT devices have shown that they work by altering lipid metabolism in fat cells (affecting the transport of lipids across the cell membrane). The interesting point here is that this process can work both ways, i.e. can lead not only to fat loss, but also to fat gain. Those. everything will depend on the characteristics of your diet and the ratio of activators of lipogenesis and lipolysis in the body.

If you have predominant lipogenesis activators (excess estrogen, lack of progesterone, high peak insulin concentrations during meals due to a large number of foods with a high hyperglycemic index or large volumes of food), then the effect may be the opposite. Clinical studies show that in approximately 50% of patients, the use of LLLT led to the opposite - an increase in the thickness of adipose tissue. The conclusion here is very simple.

Fat metabolism in the body is regulated by many factors - hormones, nutrition, and exercise. If patients do not exercise and do not follow nutritional recommendations, simultaneous use of LLLT will lead to weight gain, because in the body of these patients, the processes of lipogenesis prevail over the processes of lipolysis. Those. If you continue to eat foods with a high glycemic index and eat not according to the principle of “little and often”, but in large quantities (even rarely) - in this case, peak concentrations of insulin in the blood will be very high. And insulin is the main activator of lipogenesis.

Important Tips for a Flat Stomach

The following recommendations will help reduce your waist circumference and tighten sagging abdominal skin after losing weight.

Limit your gluten intake

Gluten is one of the heaviest foods. It is poorly absorbed by the body, causing heaviness and discomfort. Some people may experience individual intolerance to this component, accompanied by bloating and diarrhea. Heavy foods harm not only your health, but also your figure. Gluten slows down the process of weight loss, which makes it very difficult to eliminate belly fat. Gluten is found in the following foods:

• wheat (bread, pasta, baked goods)
• rye, oats, barley
• breakfast cereals (except real corn flakes)
• sausages
• canned food
• sweets
• thick sauces
• yoghurts
• beer
• ice cream

Abandon the “lose weight in a week” goal

Many people, such as women in the postpartum period, dream of quick ways to help lose weight in a week. But you should understand that you cannot get rid of fat deposits that have accumulated over the years in a few days. Neither miracle pills, nor the most effective workouts, nor diet will help. This goal must be abandoned first. Rapid weight loss is indeed possible. The question remains: will it be beneficial? Soon the weight may return, and health will be undermined. Is it worth it?

Learn to understand KBJU

KBZHU is the correct calculation of calorie content, consumed proteins, fats, carbohydrates. A calorie deficit is important for losing weight. But at the same time, the body must receive a sufficient amount of nutrients, vitamins, and minerals. These components are building materials for cells and muscles; abandoning them can lead to irreparable health consequences.

It is important to give up fast carbohydrates and replace them with slow ones: baked goods, confectionery - with cereals, dried fruits. Fast ones satiate the body almost immediately, but soon their effect decreases, and a feeling of severe hunger appears. Slow carbohydrates have a longer lasting effect, providing a long-lasting feeling of fullness. On a daily basis you should consume:

• 50% carbohydrates;
• up to 35% proteins;
• up to 30% fat.

Stick to this norm and see results.

Carefully proceed to training

Training should be systematic. It is important to understand that overexertion during training can negatively affect your health. This can lead to poor health and muscle pain. Irregular but overly intense exercise only moves you away from your goal.

Exercise at least three times a week

Three sports activities a week are enough for the belly to go away quickly. It is advisable that the first training session be, for example, on Monday, the second on Thursday, and the third on Saturday. This schedule will allow the body to recover.

For proper, sustainable weight loss, diet or exercise alone is not enough. An integrated approach is important, a well-designed methodology based on changing eating habits, light physical activity and working with a psychologist. This approach will allow you to get a good figure while maintaining health.

How to remove belly fat for a woman in a week at home using water

Do not drink liters of water daily, and:

• It is usually recommended to take 200 grams on an empty stomach in the morning in order to wash away what was eaten the day before after 18-00 and the washed stomach could produce acid to break down protein foods.
• Another 200 grams before bed to help the body wash away what was thrown in there after 18-00.
• And 300 grams before eating anything to wash away the gastric juice that the stomach has produced, so that the protein food that enters the stomach remains undigested and goes to rot through the intestines, poisoning it with rotting products.

I strongly do not recommend drinking water according to the indicated scheme.

1 glass is drunk in the morning on an empty stomach; 1 glass - before bedtime; 300 ml before each meal.

For reasonable nutrition, I recommend eating 5 - 6 times a day, with breaks of one and a half to 2 hours. Adhering only to this rule makes it possible to lose weight by at least 10 kg and the question of how to remove belly fat for a woman in a week at home is easy to solve.

We've sorted out the water, now let's figure out what we need to eat.

Surprisingly, it is a fact that protein foods such as meat and fish help greatly in reducing the amount of fat. To effectively break down protein foods, the body needs not to interfere with carbohydrate foods, which can interfere with the breakdown of protein.

Losing belly fat in a week is achieved due to the fact that the body receives enough energy, without stress, and dumps excess reserves accumulated during hungry times.

Expert opinion

About attempts to burn belly fat with isolated exercises, a scientific study by Vispute et al. was published back in 2011, in which the subjects consumed the same amount of calories for 6 weeks, but were divided into 2 subgroups: the first (control) did not exercise at all, and the second one trained 5 days a week, performing 7 abdominal muscle exercises in each session, 2 sets of 10 repetitions.

Results: Scientists found no significant differences between the two groups of subjects in such indicators as total body weight, total body fat percentage, abdominal fat percentage, waist circumference, and abdominal and iliac crest skin fold thickness.

Conclusion: 6 weeks of abdominal exercises is not enough to reduce subcutaneous abdominal fat or improve other body composition indicators.

These studies, in full agreement with previous experiments, do not support the idea of ​​a local effect of strength training on fat mass in the trained area.

This means we return again to the psychotherapeutic formation of rational eating habits. Well, there is no miracle pill in the world for excess weight, no miracle exercises for local fat storage... it’s a pity, but no.