Besides the fact that abdominal fat - it's ugly, it brings great harm to the cardiovascular system, and can also lead to diabetes and cancer! The fact is that fat cells produce harmful substances. I want to tell you about effective techniques that help get rid of abdominal fat!
The first method - start metabolism
1.Zavtrakayte. A hearty breakfast helps until lunch not feel hunger, does not raise insulin and cholesterol. You can eat eggs, lean meats, nuts, peanut butter, beans. Give up instant oatmeal, pastries, pancakes and cereal - they will not benefit.
2.Izbegayte stress. There are several ways: sleep at least 7 hours every day, close your eyes and relax for about 15 minutes, do not work in the bedroom.
3.Hodite a day for 10,000 steps. You can buy this pedometer. You walk to work, to college, to the shop, climb the stairs to home. And every half hour stand up and walk.
4.Upotreblyayte whole grains, they contain fiber, so the longer retain a sense of satiety. Eat brown bread instead of white, brown rice instead of white. Also do not forget about the fruits and vegetables, low-fat milk, lean fish, meat and poultry.
5.Peyte more water, so you speed up the metabolism, get rid of toxins and improve your health. The approximate number of 2 liters per day. If you urine is yellow, you need to drink more water, if clear, then everything is OK. Give up alcohol and sweet drinks.
See also: Why oatmeal can be harmful for breakfast
The second method - an effective workout
1.Dvigaytes during the day. You can run, or buy an exercise bike, treadmill. Every day go quickly in five minutes or climb the stairs.
2.Pervaya time do not do sit-ups and do not swing the press. Because it will increase the abdominal muscles, but the fat will remain in place. It is better to do the bar, the lateral stretching and squat.
3.Delayte cardio. Aerobic exercise helps to lose weight all over the body and belly fat is burned first.
4.O workout time. You can not go too far, only three cardio a week, for example, you can walk for half an hour a day brisk pace.
5. Do not forget about the exercise of power. Use the expander, special trainers, dumbbells.
The third method - a powerful diet
1.Menshe calories. But calorie intake figure should not be less than 1200 calories per day.
2.Eshte healthy fats. Not all fats are bad, there is a monounsaturated contained in chocolate, soy beans, seeds, nuts, avocado. They prevent the accumulation of fat in the abdomen. But trans fats - cookies, crackers, margarine - harmful and lead to the formation of abdominal fat.
3.Potreblyayte more fiber. For example, in cherries, oats, apples have soluble fiber, which accelerates fat burning.
The fourth method - measure their achievements
1.You can measure your hips and waist, and then repeat measurements over time. By the way, you can determine the index of waist-to-hip. Measure the thinnest part of the waist and the widest part of the hips. Divide the waist to the hips. The normal rate for women - 0.8, while for men - 0.9.
2.Ezhednevno weigh yourself, and in the same time, because during the day weight can fluctuate. The best time in the morning on an empty stomach.
Another advice:
- in the morning makes it easy to charge;
- You want to lose weight in the abdomen, need to be addressed to burn fat throughout the body;
- Replace sugar fruit;
- do not eat in public catering;
- lose weight will more effectively in the company of other totally different;
- do not try to lose weight quickly, otherwise you will ruin your health.
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Original article posted here: https://kabluk.me/poleznoe/4-effektivnyh-metoda-dlya-izbavleniya-ot-brjushnogo-zhira.html
