Abdominal weight loss - methods, ways, exercises, diet and water intake

SHARE WITH FRIENDS:

How to lose belly fat? If you don’t have the time, nerves, or energy to change your exercise and eating routine, use the following simple tips. So, details on exercise, diets and recommendations for weight loss, ways to remove excess water that hides the abdominal muscles.

METHODS OF LOSING THE BELLY
There are several types of fat in the human body (subcutaneous, around the internal organs, behind the peritoneum), each of which requires a specific strategy to lose weight. Also, subcutaneous fat is not the same type, so it is very difficult to eliminate belly fat or lose legs and thighs.

There are two important differences:

• Firstly, the body stores different amounts of fat in different parts of the body - saturated fatty acids accumulate in the abdomen, so abdominal fat is relatively harder.
• Secondly, different subcutaneous fats respond differently to hormones produced by the body.

OILS IN PROBLEM AREAS
In men, the fat on the sides, waist and lower abdomen is similar in fat and buttock fat in women in terms of physical and hormonal structure. It differs from other fats that accumulate in the body in terms of fat accumulation in these “problem areas” and the strategy to get rid of it.

If the visceral fat of the internal organs reacts to the increase in adrenaline and almost does not return to insulin (in other words, cardio is more important than diet to lose it), then the fats in problem areas are primarily insulin levels and carbohydrate glycemic index in the diet depends on.

GLYCEMIC INDEX
Consumption of fast carbohydrates with a high glycemic index leads to a sharp increase in blood sugar. Because high levels of sugar are dangerous and can cause brain damage, the body tries to lower it as quickly as possible and dispose of the excess to fat depot reserves.

Insulin is the main hormone that helps to utilize excess glucose.

In fact, the hormone is the “key” that unlocks the body’s cells ’ability to receive energy. The fat in the lower abdomen, sides, and buttocks responds more to insulin and literally absorbs calories completely.

FOOD
It is no secret that the abdomen is enlarged when consuming sweets and fatty products. Sugar increases insulin levels, opens up the cells ’ability to receive energy, and the fat extracted from food becomes the ideal building material for the formation of body fat reserves.

If you want to lose belly fat and get rid of sideburns, you should first study the glycemic index theory and increase the amount of vegetables and other fiber sources by minimizing normal carbohydrates. Scientific studies have shown that it normalizes insulin production in the body.

EXERCISES TO DESTROY THE BELLY
Interval starvation or periodic low-carbohydrate diets and cardio workouts activate fat burning. The daily amount of carbohydrates in the diet on certain days of the week is up to 50-60 grams. It is better to do cardio in the morning, on an empty stomach.

This method alters the mechanism of hormone production and increases the resistance of abdominal fats to insulin. The body is accustomed to functioning in conditions of energy deficiency and, if possible, accumulates excess energy in easy places, not in problematic “remote” places.

RUNNING
Running, brisk walking, and other similar moderate-tempo movements are cardio that produces a heart rate of 30-45 beats per minute for 130-145 minutes. It helps lower insulin levels in the blood and increase adrenaline. This is enough to improve blood circulation in the adipose tissue and activate the fat burning mechanism.

However, receptors for abdominal fat in men and side and buttock fat in women work differently. As adrenaline affects them, it reduces blood circulation, prevents fat burning - so the abdomen stays cool during cardio. Special approaches are required to lose belly fat.

JUMP ON THE ROPE
Jumping on a rope helps you lose more calories than running. In this case, the central part of the body, leg and arm muscles become active.

PLANK
The central part of the body, the muscles of the legs and arms, work while holding the bar. You burn calories and strengthen your abdominal muscles at the same time. It is possible to feel the abdominal contractions immediately after this exercise.

SITTING
The buttocks and thigh muscles also work during this fundamental exercise. As a result, along with the abdomen, the legs also look healthy. The intensity of the exercises can be gradually increased.

It is not recommended for women to do sitting exercises with a load of more than 5 kg.

VACUUM
Vacuum exercise helps to strengthen the transverse abdominal muscles. In untrained people, these muscles lose their tone. Because of this, the abdominal walls stretch and the size of the abdomen increases. This exercise helps to tone the muscles and the abdomen starts to shrink before the fat layers disappear.

GENERAL RECOMMENDATIONS
KEEP THE STAND UP
As soon as you remember, straighten your shoulders and pull your abdomen inward. If you forget, buy a spine straightener or an appropriate medical gadget.

We often underestimate the effect of keeping the body upright. Correction of the spine helps to visually obscure the abdomen, making the neck look taller.

CHEW THE FOOD WELL
The more quality you chew for lunch or dinner, the less space it will take up in your stomach. This means that the stomach does not swell and lead to diarrhea.

Also, the longer you chew food, the less you eat, because the brain signals you are full before you chew, and you stop eating. This allows you not to accumulate excess calories and also affects the condition of the abdomen in the future.

BREATHING FROM THE NOSE
At first glance, this may seem like weird advice, but it’s practical. The fact is that when we breathe through the mouth, we inhale air inside, and this causes the abdomen to come out. For the same reason, it is recommended not to chew too much gum. It is best to use spray or mint candies instead of chewing gum after a meal.

CONTROL OF HORMONE LEVELS
Abnormal withdrawal of estrogen, which is considered a female hormone, often leads to the appearance of visceral fat - it accumulates more in the abdomen. So don’t be afraid to see a doctor, get tested for estrogen and get it back to normal when needed.

WATER RECEIVING IN FAT TISSUE
Typically, subcutaneous abdominal fat and body fat consist of 90% triglycerides and 10% water and other intercellular fluid. However, during weight loss, water retention can be observed in adipose tissue - instead of burning triglycerides, fat cells begin to absorb water like a sponge.

The person begins to lose weight and get rid of fats, but the size and weight of the body does not change. In this case, a special diet is needed to remove excess fluid from the body. In addition, diuretic tea and sauna are also effective. This is how the myth about the benefits of a bath for weight loss has emerged.

CONCLUSION
The strategy to lose belly fat in men and fat in women is to give up high glycemic index carbohydrates to prevent blood glucose from peaking and to do cardio exercises on an empty stomach to increase insulin resistance.

You also need a dehydrating diet to get rid of water. And for weight loss, you can read the tips on the weight loss secrets page.