A protruding tummy is one of the most problematic parts of the body for most people, both girls and men. Fat accumulates especially often in the lower abdomen, which is popularly known as the “lower abs.” The lower part of the abs is much more difficult to work out than the upper part, and the fat here is very stubborn, and often it does not want to go away even when you have successfully overcome all deposits in other parts of the body. Therefore, the struggle will be long and complex, and only then the answer to the question of how to remove fat from the lower abdomen will become clear to you. But let's talk about everything in order.
Why fat accumulates in the lower abdomen
This is primarily due to the characteristics of the human body and centuries of evolution. Once upon a time, fat reserves were necessary for survival in harsh natural conditions. As part of the modern development of society, fat no longer performs such an important function, but our ancient brain continues to accumulate reserves for a rainy day.
This is interesting: women are characterized by the accumulation of subcutaneous fat, while in men it is deposited in the visceral areas. At the same time, estrogens play a huge role in the production of fat deposits: during menopause and after it, when hormonal changes occur in the female body, you can notice an increase in the volume of the waist and hips.*
In addition, modern lifestyle is often associated with sedentary work, unhealthy diet and regular stress. All this contributes to improper distribution of subcutaneous fat and the formation of pronounced deposits in the lower abdomen.
Reason 2. Posture
If you have poor posture, it may appear that you have extra pounds in the abdominal area, even if in fact you do not. If you strongly protrude and lower your pelvis, hunch your back, a bend appears in your spine, which seems to push your stomach forward. As a result, you look fatter and shorter than you are. If you think this is the reason, try correcting your posture. There are a large number of exercises for this.
Another life hack for women who are used to hunching over is heels. Even a small heel will automatically make you straighten your back, and your gait will become lighter, more feminine and graceful.
Organization of proper nutrition
To burn fat, first of all you should worry about changing your diet to a healthier one. At the same time, it is not at all necessary to go on a strict diet: moreover, most of these methods of losing weight have a negative impact on health. In addition, after you return to your normal diet, the volume will return. Therefore, in order to remove fat from the lower abdomen with maximum efficiency, it is necessary to improve your diet. First of all, exclude trans fats and free sugars from the menu. This means that you should give up fast food, store-bought sweets and snacks. Also, sweet soda and packaged juices should disappear from the diet. They can be successfully replaced with fresh fruits and berries, homemade compotes and decoctions. When losing weight quickly, you need to adhere to the two most important rules.
- Diet.
Include more protein in your regular menu. This can include lean meat and fish, seafood, eggs, dairy products, soy, legumes and nuts. If you don't want to spend a lot of time preparing delicious and healthy food, pay attention to Formula 1 protein shakes from Herbalife Nutrition. One glass of this product replaces a full meal, providing a long-lasting feeling of fullness. In combination with physical activity, protein shakes help you quickly get rid of excess fat and effectively work muscles. In addition, this product is additionally enriched with a vitamin and mineral complex of 23 elements necessary for the human body. This is an excellent alternative to strict diets with a calorie deficit: you will not suffer from hunger and lack of nutrients, and with the right exercise schedule you can quickly get rid of lower belly fat. - Mode.
To effectively lose weight, nutritionists recommend sticking to a nutritional schedule. You should try to eat at approximately the same time, and the break between the main meal and snack should not exceed three hours. This will prevent you from constantly feeling hungry and not overeating during dinner. By the way, the advice “not to eat after six” is relevant only for those who go to bed at nine in the evening. In other cases, the last meal should take place three hours before bedtime: this way you will not go to bed on an empty stomach, but most of the nutrients will already be absorbed. For those who are accustomed to overeating at night, it is recommended to replace their regular dinner with Formula 1. Evening Cocktail from Herbalife Nutrition. One serving of the cocktail contains a lot of pure protein and a complex of microelements, as well as L-tryptophan, which helps normalize sleep.
If necessary, you can contact the Healthy Lifestyle Club. A nutrition consultant will provide proven information, optimize and personalize the program, and provide support. The specialist will also take the necessary measurements and record the results to see the dynamics. This way, it will be much more pleasant to watch your figure in a friendly and warm atmosphere.
Reason 1. Fat
The most obvious and popular reason for belly fat is below the waist. In general, fat is a strange thing from a physiological point of view. We can locally pump up and tighten certain muscles, which is what strength exercises are aimed at, but it is impossible to burn fat in one part of the body - if you lose weight, you lose weight as a whole, and the body itself decides in which part of the body it wants to lose less, and in which – more. The lower abdomen is one of the most stubborn - the fat here is very persistent, especially if you also have a genetic predisposition to the so-called tummy.
Do you want not only a flat stomach, but also a toned butt? Read the article “How to remove a crease under your butt”!
So, if you have fat, abdominal exercises alone will be useless: you can increase your muscles, but under the fat deposits they simply will not be visible. Moreover, the volume of the abdomen may increase even more. Measures aimed at fat burning are needed. These are cardio workouts: running, swimming, cycling, jumping, and so on, as well as diet correction. Proper nutrition, which is based on healthy foods and categorically does not allow overeating, is what you need to remove fat from the lower abdomen and other parts of the body.
Effective physical activity
Cardio exercises will help reduce your waist size and get rid of your belly. For girls, they are not limited to running: you can easily choose the optimal type of training:
- swimming and water aerobics;
- dancing;
- yoga and pilates;
- bodyflex;
- Hula Hup.
Any chosen load will help correct your figure not only in a certain place. After just a few weeks of active exercise, you will notice a decrease in waist and hip size, as well as weight loss. In order to achieve quick results, do cardio exercises for at least twenty minutes a day. And as an additional workout, make it a habit to walk up and down stairs. By the way, an evening walk at a comfortable pace will not only help get rid of belly fat, but will also reduce stress levels and give you a restful, healthy sleep.
What to do if you can’t get rid of your belly
Sports and diets don’t help you lose belly fat? Special techniques are needed. And we know the most effective ones: we developed them ourselves. Participants in our “Flourish” marathon lose belly fat in four weeks. You will achieve the ideal waist that you did not have even in your best years.
What we will do:
- melt visceral fat,
- Let’s remove the “postpartum apron” and “life preservers”,
- burn 3-12 centimeters of fat and water in the waist,
- straighten the fold hanging over the scar after a caesarean section,
- minimize stretch marks,
- restore smoothness and elasticity to the skin,
- Let’s “put” the internal organs in place.
Breathing exercises
To quickly and effectively lose weight, perform the “vacuum” exercise. This is a yoga asana aimed at improving peristalsis and normalizing the functioning of the gastrointestinal tract. However, in addition to this effect, it has a lot of other advantages, including helping to work out all the abdominal muscles, quickly getting rid of a bulging belly and strengthening the corset. To do the exercise:
- Lie on your back, bend your knees, stretch your arms along your body and relax as much as possible. Start breathing slowly from your diaphragm.
- Exhale smoothly, trying to get all the air out of your lungs. After exhaling, pull in your stomach, trying to press it as close as possible to your spine. Hold the position for 10–15 seconds.
- Slowly begin to inhale, releasing tense muscles.
2) Abs are created in the kitchen
What you eat and how much you eat directly affects the creation of a sculpted belly. If you constantly consume large amounts of unhealthy food and do not watch your portion sizes, you will have a very difficult time achieving ripped abs.
It's a completely different matter if you eat right and calculate the number of calories you consume, keeping an eye on portion sizes. Junk foods usually contain a lot of sodium, which can lead to flatulence due to fluid retention.
Make sure you drink enough water throughout the day to avoid unnecessary fluid retention, especially in hot weather.
Top exercises for a flat stomach
For a pronounced effect, you need to devote at least three days a week to classes, and then quick results will not keep you waiting. What exercises can you do to work your abdominal muscles and get rid of excess fat in this area?
Raising extended legs.
One of the most effective options for working out the abdominals and thighs, which helps to achieve pronounced results in the shortest possible time. To perform the exercise, lie on the floor with your arms extended along your body. Legs should be straight. Start lifting them up, squeezing them together and tensing your abdominal muscles as much as possible. As a result, your legs should be at an angle of 90 degrees to your body. Hold at the top for a few seconds, then slowly lower back to the starting position. Repeat 15 times, 4 sets. Over time, the number of lifts can be increased, and the legs can not be lowered to the floor, leaving them 10–20 cm above it.
Bike.
A relatively simple exercise that helps get rid of fat in the abdomen, buttocks and thighs. In addition, it perfectly increases endurance. To perform the exercise, lie on your back with your arms extended along your body. Raise your legs so that your hips form a right angle with your body. Bend your knees and begin to straighten them one by one, as if you were pedaling a bicycle. Make sure that your back does not come off the floor and your abs remain tense. Do the exercise for 2-3 minutes until you feel tired.
Twisting.
One of the most effective ways to quickly get rid of fat in the lower abdomen, as well as achieve a thin waist and beautiful muscle definition. To perform the exercise, lie on your back with your knees bent. Place your hands behind your head or cross your chest. Begin to lift your upper body, alternately leaning to the right and left. Repeat 15 times on each side, 4 sets.
It is important! Perform all exercises only after warming up: this will prevent possible injuries and also saturate the blood with oxygen, increasing the effectiveness of the workout.**
Problem: big belly
This is how we women are. Our stomach and sides get fat first. The middle of the body inflates like a balloon, and “lifebuoys” appear in the waist area. How all this spoils the mood and prevents you from living to the fullest! It constrains you in bed, on the beach, in choosing your wardrobe.
The belly becomes especially noticeable after 30 years. A woman's metabolism slows down. She continues to eat the usual portions, but they turn out to be excessive. And the most attractive and charming woman, without understanding how this happened, can no longer button her favorite jeans. After all, it is the stomach that is most often the first to go beyond what is permitted.
Even very thin women can have a little fat in the lower abdomen and loose skin in this area.
Alternative Methods
Alternative techniques aimed at combating excess weight and skin imperfections can provide additional assistance in losing weight.
Massage.
Lymphatic drainage or anti-cellulite, it helps to launch microcirculation of blood and lymph, normalizing metabolic processes. It is best to turn to professionals, but if you wish, you can perform this massage yourself. Do it at least three times a week to improve the condition of your skin and quickly get rid of fat in the problem area.
SPA treatments.
Another way to improve blood flow and speed up the breakdown of fat cells. Wraps work best: they tone the skin, improve its condition and help with weight loss.
Scrubbing.
Exposure to exfoliating particles not only rejuvenates the skin, but also nourishes it. In addition, the scrub helps accelerate blood flow in the treated area, which leads to faster breakdown of fats. For maximum effect, it is recommended to use products with natural ingredients: for example, Herbalife Nutrition Instant Skin Renewal Berry Scrub.
6) Include challenging exercises in your training routine.
Compound exercises such as squats and deadlifts are multifunctional exercises and therefore work both the abs and the entire body.
These exercises require a lot of effort and are guaranteed to burn a lot of calories, so you can double the effect of burning calories and toning up in just one exercise!
Burning more calories leads to more fat loss later on, as long as you continue to watch your diet! In addition to burning calories, a big plus is that these exercises preserve lean muscle mass.
Lean muscle mass burns more calories at rest than fat and thus will also result in even more calories burned overall.
Additional recommendations
The effectiveness of weight loss depends on many factors. In particular, on sleep and stress levels. To quickly get rid of fat in the problem area, do not forget about your daily routine. You need to sleep at least eight hours a day, in a well-ventilated area, avoiding overeating at night. Sleep is the best friend of a beautiful figure. So, if you want to lose weight faster, do not forget about an integrated approach. Eat more protein and fiber, exercise regularly, get outdoors, and get enough sleep. Within a few weeks you will notice positive changes not only in your figure, but also in the general condition of your body.
Links:
* Sexual characteristics of the regulation of adipose tissue // https://cyberleninka.ru/article/n/polovye-osobennosti-regulyatsii-zhirovoy-tkani/viewer
** New encyclopedia of bodybuilding // https://bookscafe.net/read/shvarcenegger_arnold-novaya_enciklopediya_bodibildinga_kn_2_programmy_trenirovok-224653.html#p1
How to remove belly fat: basic rules
The fitness industry suggests working on the problem of a big belly in two directions: burning fat and strengthening muscles. Accordingly, they have two basic rules:
- achieve a calorie deficit so that the process of breakdown of fat tissue occurs - for this a person goes on starvation diets;
- perform muscle strengthening exercises.
We have no hesitation in declaring that our methods have been worked out much more thoroughly! And we have the right to this: participants of the MelAnnett “Grow Up” marathon get a flat stomach in 4 weeks. Our approach is comprehensive and takes into account a variety of aspects of a large belly.
Our rules:
We remove not only subcutaneous fat, but also visceral fat, against which diets are powerless.
- Fat burning.
- Dispersal of lymph.
It is necessary to get rid of water that has stagnated for years like a swamp. - Strengthening the abdominal muscles.
We restore the tone of weakened and stretched muscles through gentle influence. - Skin tightening.
We remove flabbiness and looseness. - Correction of posture.
We eliminate excessive lordosis - the stomach is retracted. - Improving the functioning of capillaries in the lateral areas and in the waist area.
- Eliminate stretch marks and minimize scars.
And no hungry fainting or pumping muscles to the point of spasms!
Diets
To urgently lose weight in a week, in any case you will not be able to avoid food restrictions. Here are several options for affordable and effective diets with which you will quickly achieve results. However, pregnant women and people with health problems should not lose weight on a menu with strict restrictions.
Buckwheat diet
A diet of micronutrient-rich, nutritious grains will not harm your health and will help you quickly lose weight in no more than a week. By the end of the “marathon” you will be able to lose up to 7 kg without feeling very hungry - buckwheat is low-calorie, but filling. To diversify the mono-menu, add low-fat kefir and some dried fruits (preferably prunes).
Kefir diet
Most of those who wondered how to lose weight in a week have tried the kefir diet. Just 500 ml of fermented milk product per day will help you quickly lose excess weight and see a “minus” of several kg on the scale. True, for weight loss, besides kefir, you can eat only a little - a different product every day of the week:
- four boiled potatoes - for this diet they must be boiled with the skin on;
- cottage cheese, 400 g;
- fruit, 500 g;
- boiled chicken breast - for weight loss, the amount is selected according to the volume of protein per body weight;
- baked or stewed vegetables, 400 g.
During this weight loss, one day a week remains “skinny.” Only kefir and water from 1.5-2 liters are allowed. This way you can lose 7-10 kg quickly, but maintaining these restrictions is difficult.
Apple diet
To lose weight, you need to eat whole fruits, fresh or baked without sugar, as well as purees. Freshly squeezed apple juice is also allowed in the diet. However, as in the case of citrus “unloading”, this weight loss option is not suitable for people with stomach and gastrointestinal diseases; it needs to be maintained for a maximum of a week.
