How to quickly get rid of fat on the stomach and sides at home with 10 changes

Stubborn, annoying abdominal fat and seems to be from it almost impossible to get rid of. Everyone wants, but it turns out only with the elect.

What is the secret?

In diet pills?

10 cups of tea per day?

Any anti-slag smoothies or wraps?

No, none of the above.

Now I will tell you how to get rid of fat on the stomach and sides at home and what is really required in order to reduce your waist and if you change these 10 things in your life, you will get rid of the “life buoy”.

• How to quickly and effectively remove fat from the abdomen and sides
  • 1. Training program
  • 2. Proper nutrition for fat loss
  • 3. We remove harmful products
  • 4. Reduce sugar intake
  • 5. Increase the amount of protein in the diet
  • 6. Correctly consume carbohydrates
  • 7. We normalize alcohol consumption
  • 8. Reduce sodium intake
  • 9. Healthy sleep
  • 10. Patience

How to quickly and effectively remove fat from the abdomen and sides

Over the years that I have been working as a personal trainer, I noticed that all my clients with waist problems have something in common, what prevents them from getting rid of them.

At the same time, from personal experience in reducing the percentage of body fat to fly I noticed that there are things that help me deal with this is faster, but there is something that greatly slows down the process.

And now I want to share with you my discoveries, which I received from the practice of combating excess weight. I will tell you about 10 problems that are most likely the reasons why you can’t lose abdominal fat, as well as about 10 solutions to these problems.

1. Training program

Problem: Your workouts are ineffective against fat at the waist.

If you don’t see the results, chances are your workouts aren’t Suitable for losing weight and fighting wrinkles on the stomach.

When it comes to fat burning, most people think that 30 minutes on an exercise bike and a couple of exercises on the press – that their will save.

But what would you think? This is not only one of the least effective exercises to remove fat from the abdomen, it also boring to impossibility and does not give much load.

The secret of the relief muscles of the abdominal press is simple: everyone has them, just in some they are covered with fat that needs to be removed.

All you have to do is get rid of the fat that covers them, and, I’m sorry to ruin your dreams, but some exercises on the press and alas, low-intensity cardio is not enough for this.

Exercise exercises with weights, however, may well help you to get pronounced abdominal muscles, but if you do not drive with belly fat, you will never see them.

Another misconception common among women is that working with weights will make you pumped and too muscular.

This is complete nonsense!

I am glad that women are gradually beginning to understand that weight training helps to lose weight and accelerate metabolism.

Basic exercises are best for burning fat, because they consume a lot of calories and also increase production testosterone.

The best basic exercises include: squats, stand up traction, generally any bench press and traction of significant weights (but make sure you follow them correctly, otherwise you risk earn an injury).

In other words, you need to change your program training sessions.

The best weight loss program – a combination of weight training and intense circular interval training.

If you do not know what an intensive circular interval training, follow the link to my article in which I I explain what it is and give examples of exercises that you can use.

If for now they’re heavy for you, you can use These are training programs for weight loss, there are complexes and for beginners as a substitute for interval training.

Solution: you need to work with weights and use intensive circular interval training.

And now you are probably wondering: what exactly I need to do to get rid of this stubborn fat on belly?

I would recommend a weight training program, which would include 3-5 strength training per week (for the beginning is quite suitable splits on the upper / lower body), and also start with 2 interval workouts and bring their number to 3-4 per week.

You can use interval training from my article on link above. As for working with weights, there are many good programs, but for starters you can use this.

Here is a weekly plan you can follow. The remaining two days use for rest.

Day 1	Day 2	Day 3	Day 4	Day 5
Work with weights	Interval training	Work with weights	Interval training	Work with weights

2. Proper nutrition for fat loss

Problem: You eat too much or too little. Rather you don’t eat the amount of food you need to burn unwanted fat from the abdomen.

You eat too much or too little.

In any of these cases, you are not giving your body switch to fat burning mode, which leads to the fact that you can’t lose weight no matter what you do.

This is due to the energy balance.

Each of us burns a certain amount throughout the day. calories, and it depends on many factors, such as weight, activity level and general metabolism.

No matter how you exercise, if you consume more calories than you spend throughout the day, you can’t lose weight and do not burn fat!

Instead, you will gain weight (or muscle mass), depending on how much more you eat than you consume and depending on the type of calories consumed.

On the other hand, if you eat too little, the body will pass in fasting mode, which will reduce metabolism, will lead to loss muscle mass and completely blocks fat burning.

The general recommendation in this case is to consume at least 1200 calories per day, this is the minimum number of calories needed the body to make up for the need for all important nutrients substances.

Solution: Eat the amount of food needed for your goals and lifestyle.

Another tricky question is how many calories do you need? consume daily to lose weight correctly and effectively without sudden jumps in weight?

For each figure will be different, but there are several tools, which can help you figure out how much you need to eat.

You can use the calorie calculator in my menu blog, he will cope with the calculation enough, since it takes into account level of your activity. He will give an idea of ​​how much calories you should consume to lose weight on the initial stages, but in the process, calorie intake needs to be changed and customize for yourself.

The higher your daily activity level, the more calories you need to consume.

You can monitor calories consumed by wonderful myfitnesspal mobile app.

Its database contains information on the caloric value of almost all imaginable food and products, so you can make servings.

I’m not saying that you should spend days counting calories.

I just recommend finding out how many calories you need to lose weight according to the calculator above and then try Calculate how many calories per day you actually consume.

If this number is higher or lower than necessary, enter appropriate adjustments and try to stick to this numbers. Yes, everything is so simple, and if you show zeal, you be sure to see the result!

IMPORTANT: The maximum weight I recommend to lose per week – 1 kilogram (ideally – half a kilogram per week), because you maintain muscle mass and hormonal balance.

Stick to half a kilogram per week.

If you don’t lose enough weight, cut a little calorie intake, and if you lose too much, then increase.

3. We remove harmful products

Problem: You eat too much processed processed foods is one of the worst things to do nutrition that you can do with your body.

They unbalance the hormonal background, inhibit metabolism and cause weight gain.

All semi-finished products are taken not from nature, but from the factory.

The most common products are sweets, a variety of drinks, including low alcohol, potato chips, large part of fast food, sugar flakes, in general, you understand what speech.

If you limit your intake of these foods and start eat healthier foods, you will feel a surge of energy, happiness and you will less like to eat such junk food.

Here are some tips for avoiding harmful foods:

• read the label before buying anything
• buy bread at a bakery you know
• when choosing foods like pasta, cereal, rice or crackers always prefer whole grain products
• avoid foods high in corn syrup, in a lot of fructose
• buy products from local farmers in the market

Solution: Eat organic foods, you must be wondering the question is: what kind of food should I eat?

Here is a list of healthy natural foods:

1. Prefer natural products over semi-finished products.
2. Lots of fruits and vegetables.
3. Dairy products such as milk, sugar-free yogurt, eggs and cheese.
4. Whole Grain Products.
5. Seafood
6. Meat from a local producer
7. Limit the selection of drinks with milk, coffee with natural sweeteners and tea.
8. Snack on seeds, nuts, and fruits.

If you need more thoughts about the diet, here’s a great lunch recipes infographic:

4. Reduce sugar intake

Problem: You consume too much sugar. With this most of my clients have encountered a problem and honestly it will be the hardest thing you have to change.

However, if you get down to business gradually and every day you will move slowly, I guarantee that over time you will overpower. Let’s look at why sugar is harmful, why sugar contributes to weight gain and what we can do about it.

Sugar consists of two molecules: glucose and fructose.

Fructose is not a natural part of the metabolism, and, on in fact, very few body cells can process it, with the exception of the liver.

When we consume a lot of sugar, fructose is processed into mainly by liver cells.

There, it turns into fat, which is then secreted into the blood (and leads to the formation of stubborn fat on the stomach).

Fructose can also cause insulin resistance.

Insulin regulates blood glucose levels.

When glucose is too high (which may cause intoxication), insulin in the blood is used by the body in order to lower it.

If it is not in the blood, or it cannot act, glucose can reach levels when it becomes toxic.

In healthy people, this mechanism works well and allows consume high carbohydrate foods without jumped the level of glucose in the blood.

Insulin also has other functions, one of which is to send signals to fat cells to take fat from the blood stream, stockpiled and prevented its burning, which they already have (for example, the same stubborn fat on the stomach).

Excessive fructose intake is a known cause of insulin resistance and increased levels of insulin inhibiting abdomen despite all the hard efforts that we are to we apply it.

If you want to know more, here is a link to a wonderful article, explaining the reasons why sugar contributes to the accumulation of fat.

Solution: Limit your sugar intake. Heart and Fund Stroke “recommends lowering your sugar intake so that it amounted to no more than 10 percent of all calories consumed in day.

This does not include sugar, which is a natural component in fruits, vegetables, milk, cereals and other products.

To make it clearer, an average daily diet of 2,000 calories sugar should be no more than 48 grams, or 12 tea spoons.

One pack of popcorn already contains 85% of the daily sugar!

If this is difficult for you, take the advice: try switch to natural sugar substitutes (my favorite is stevia), at first the taste may seem a little strange, but it costs Togo.

Another tip: cook at home more often, choose low-flakes sugar, stay away from sweet latte / coffee and make yourself juices better than buy sweetened ones juices in the store.

5. Increase the amount of protein in the diet

Problem: You are consuming too little protein.

Usually when women (and sometimes men) think about losing weight, they decide to limit calorie intake by reducing the amount carbohydrates.

And although for weight loss you really need to slightly reduce carbohydrate intake, make sure you get enough amount of protein.

Many people think that increasing the amount of protein in the diet will lead to to weight gain.

However, according to the latest research, increased consumption protein vice versa can help you lose weight without losing muscle mass, and at the same time you will feel satiety longer.

Graphs of changes in body weight and the amount of fat in the body when following diets with different amounts of protein

Although the main factor regarding weight gain and weight loss is calorie intake, the type of calories you consume, will affect the type of weight that you gain or lose.

In the diagram above, all subjects received excess food, and groups with high protein intake gained more muscle mass and less fat than groups with lower protein intake.

The same principles apply to weight loss.

A protein-rich diet has been shown to be more effective in burning fat and maintaining and even gaining muscle mass (and this is exactly what we need) than low-protein diets.

Solution: Eat more protein!

Here you will find a list of high protein foods.

So how much protein do you need to consume? The answer depends from a number of factors.

Here is a great table courtesy of the site. acaloriecounter.com which shows how much protein per day you need to eat depending on your goals.

Man, situation and goals	The ideal amount of protein per day
Average healthy adult (male or woman), not leading an active lifestyle, not engaged training and not having related goals. This is what I I consider the daily norm of protein for the general normal functioning.	1–1.5 grams per kilogram of weight
Average healthy adult (male or a woman) doing some kind of regular physical activity and trying to improve their physical fitness (lose weight, gain muscle, etc.). This is the minimum that I would recommended for such cases.	1.5–2 grams of protein per kilogram of weight
The average healthy adult WOMAN whose goal is a set of muscle mass, preservation of tone, improvement physical form and at the same time burning fat, increasing strength and stamina.	2–2.5 grams of protein per kilogram of weight
The average healthy adult MAN whose the goal is to gain muscle mass, maintain tone, improve physical form and at the same time achieving muscle relief, an increase strength and stamina.	2-3 grams of protein per kilogram of weight

If you are not sure which group you belong to, use general rule and consume 1 gram per kilogram of your own weight.

To make it clear, let’s look at all this with an example:

Say I’m a woman, I weigh about 65 kilograms, I want burn fat while maintaining or gaining muscle mass.

We multiply the weight of 65 kilograms by the norm of 2–2.5 and get the daily protein intake somewhere between 130–165 grams per day.

Foods rich in protein and virtually no saturated fats are chicken breast, turkey, lean beef, fish, tofu, whey and much more.

IMPORTANT: If you are obese or overweight, protein intake should be calculated based on the desired weight, otherwise calculations will be overestimated due to excess fat in body weight.

For example, a man weighing 150 kilograms who wants to lose weight before 100, as a guideline for calculating daily protein intake you need to use the figure of 100 kilograms.

6. Correctly consume carbohydrates

Problem: For someone who wants to lose weight, you consume too a lot of carbohydrates

The last few decades, experts advise stick to a low fat, limited diet the number of calories.

Only these diets do not work.

Studies show that low-carb diets reduce appetite, therefore, you consume fewer calories and, while you succeed Avoid carbohydrates, lose weight almost effortlessly.

Low-carb diets have proven to be excellent in combating overweight. In the first week of a low-carb diet, people usually they lose 3-5 kilograms due to the fact that they lose a lot of water.

After this, weight loss slows down, but begins to burn body fat.

However, your body still needs carbohydrates every day. to energize and to stay on fat burning.

If you have few carbohydrates, you will notice that you are deficient. energy for training.

Solution: Carbohydrate intake should be 10-30% of the total food volume. Optimal to keep carbohydrates in the region of 10-30% of total calories consumed.

Use the number that you got in step 2. For example, to lose weight, I need to eat 2000 calories a day.

This means that carbohydrates in this volume account for 10-30%, and this is 200-600 calories.

If you are more active, stick to the upper bar if less than the bottom.

I would recommend that all the carbohydrates of your daily intake accounted for post-training meal, that’s when they your body needs it most.

A certain amount can be consumed before training for the sake of energizing, but it’s better if you eat them after.

On rest days, carbohydrate intake can be reduced even more, since your body does not use them for recovery.

Unfortunately, after a few weeks or months of low-carb your body will figure out what you are trying to achieve and slow down metabolism to prevent this.

In the so-called plateau period, when you can no longer to lose weight, you need to start fattening the body again.

These days you need to significantly increase the level of consumed carbohydrates and there is even a little more than your calorie intake.

Reduce fat intake and increase carbohydrate intake.

Arrange rollback days can begin every two weeks after of how you reached a plateau and gradually switch to once-in-time mode a week.

These days will help you switch your metabolism back to burning mode. fat until its last particles disappear from your abdomen.

Such a cyclical intake of carbohydrates, i.e. alternation low carb and high carb days are another option to maintain an active metabolism that helps you continue burn fat.

7. We normalize alcohol consumption

Problem: You miss a cup too often. Unlike carbohydrates, proteins and fats, alcohol is what nutritionists called “empty” calories, that is, calories without any nutritional value.

Even worse, the first thing the body does when you drink alcohol in combination with carbohydrates, fats or proteins, this stores them in fat cells.

Alcohol also contains 7 calories per gram, which makes it more saturated with calories than carbohydrates and proteins (both contain only 4 calories per gram) and only 2 calories per gram less than fat (9 calories per gram).

And alcohol is harmful to the stomach, liver and kidneys, and found that it lowers testosterone levels, which is essential hormone for losing weight and building muscle masses.

To make it clearer:

• 30 grams of forty-degree vodka contains approximately 64 calories
• one glass of red wine contains 123 calories
• one can of regular 4-5% beer contains 153 calories

Simple and clear: regular alcohol consumption is the way to set weight. Solution: Drink wisely.

I will not convince you to stop drinking – after all, it’s fun and I believe in moderation. But here are some tips for evenings in fun company:

• Drink lower calorie and higher alcohol alcohol content (e.g. vodka). You drink it less that means that fewer calories enter the body. (Fuck fucking story. One story is more cool than another straight. – approx. perev.)
• Avoid high-calorie liquors. They are extremely deceiving. (just as tasty) and just overflowing calories.
• Try not to bite alcohol with junk food. What already said above, alcohol makes you relax and give in bad habits in your diet.
• If you drink beer, choose a lower-calorie one. Take a drink his diet cocktails on alcohol, in such drinks much fewer calories.
• Drink water between drinks. It will create the feeling that you already have enough, and help to refrain from to sort out.
• In mixes, use something as small as possible. sugar or even just sparkling water instead traditional carbonated drinks.

8. Reduce sodium intake

Problem: You consume too much sodium. Although by itself sodium itself does not lead to weight gain, its excess may promote bloating and water retention in the body, resulting which the stomach may seem larger than it actually is (and it will be filled with gas).

In addition to bloating, it also provokes hypertension (increased blood pressure).

Most Common High Sodium Foods it’s processed meat, many canned foods, cheeses, bread, cereals, sauces, pickled foods and generally long term foods storage.

Solution: Try not to exceed the recommended level. sodium intake.

According to Health Canada, people should consume both at least 1,500 mg of sodium per day, but not more than 2,300 mg.

If you keep track of sodium intake remained at the recommended level, you will notice that the stomach has become slightly flatter and less bloated.

Here are some alternatives you can use instead sodium-rich foods to reduce its total amount in food.

Instead of traditional table salt, use potassium chloride (a popular salt substitute), it tastes practically indistinguishable.

Potassium chloride salt substitutes, however, do not recommended for people with kidney problems.

Reduce fluid retention in addition to reducing sodium intake, you can also if you drink more water, eat more fiber and drink certain types of teas, such as green or tea from peppermint.

9. Healthy sleep

Problem: Lack of sleep

Many of us (especially students) do not value sleep at all.

However, beware, because night sleep and late gatherings before can cause weight gain and that stubborn fat on the stomach and sides.

When you have midnight, there is a temptation to throw a big cup latte with sugar, so as not to fall asleep on the go, or even skip workout and relax before lunch.

However, the relationship between sleep and weight gain on this is not ends.

Experts agree that enough sleep just as important for health, well-being and relief weights like diet and exercise.

And that’s why:

In simple terms, shortening sleep time forces the brain make bad decisions.

This dulls the activity of the frontal lobe in the brain, which Responsible for decision making and control. It leads to the fact that behavior becomes rash.

Among other things, when you are overworked, pleasure centers in they are looking for the brain to compensate for poor health.

And if being well rested you can say no craving for to the refrigerator, then crush these impulses to the brain, which was not enough hours of sleep are much harder.

According to studies by the American Journal of Clinical nutrition, when people have a lack of sleep, they often snack in the middle of the night, and choose high-quality snacks carbohydrates.

Another study found that lack of sleep forces people eat large portions, which ultimately leads to recruitment weight.

And after 18 studies, the researchers concluded that lack of sleep leads to an increased need for energy-intensive high carb food.

In general, the sleepy brain wants junk food and lacks strength say no. The perfect recipe for weight gain!

Sleep can be thought of as nutrition for the brain. To most people It takes 7-9 hours of sleep every night.

Prevent the body from sleeping and your body will react in such a way that even the most strict dietary follower will eventually find in his hands holding a cone with ice cream. (And this is the end of the world, a portion of ice cream, Come on, poson – approx. perev.)

Sleep also reduces hunger, smoothes daytime stress, enhances the body’s ability to burn calories and actually increases muscle mass.

Solution: Yes, finally get enough sleep!

Now that you know all the benefits of sleep, and how it can help you lose weight, I hope you finally cling tonight to the pillow and reward yourself with 7-9 hours of “beauty sleep.”

A few tips to help you fall asleep faster: turn off all electronics, if possible darken the room, try read or write before going to bed and eliminate all unnecessary noise.

And yes, do not drink energy drinks or coffee in the evening!

10. Patience

Problem: You lack patience. There is a reason why it is more difficult just lose weight in the abdomen and sides. The fact is that the body gets rid of fat where it last appeared.

Why is abdominal fat so stubbornly left in place?

As a rule, a person gains body fat first on stomach, and then on the rest of the body.

This means that in order to part with abdominal fat, first you have to get rid of fat on the face / hands / shoulders / chest and all other places before he starts to leave with the desired area.

When abdominal fat finally begins to burn, it will start first leave the top of the press, and then slowly from the bottom.

This is why the bottom of the peritoneum is the hardest place to get rid of. fat.

Solution: Be patient and consistent.

When at first you don’t see any special results on your stomach, It’s hard enough to keep motivation.

But consistency and perseverance is our everything!

Yes, it will take a lot of time and effort, but in the end they pay off.

When you start to notice how fat comes off your neck and arms, it will help keep you motivated and continue to train consistently and eat to clean your stomach and sides at home without disruptions and specialist help.

You can’t say exactly how long it will take to get rid of belly fat, but if you are consistent in these 10 things, then in the end you will succeed!

Do business and lose weight and build a body of your dreams!

Now that I have shown you exactly which 10 things you need change to quickly remove belly fat change them and you will see amazing results!

Key Things to Remember and Which Are Absolutely you must follow: eat healthy food, eat it in the right amount and give yourself time to rest and recover.

It will take hard work, but you will look and feel so much better that you forget about all the sweat, blood and tears.

If you have any questions, ask them in the comments. below!