"How to remove belly and sides? Getting rid of belly correctly.

Sometimes, many hours spent in the gym, following the most strict diets lead to weight loss anywhere, but not in the stomach and sides? Perhaps the problem lies in the wrong approach.

This article will discuss how to burn belly fat without torturing yourself with numerous cruel diets and doing only healthy and effective workouts.

Causes of belly fat

The modern lifestyle forces people to eat quickly digestible, filling food that doesn't take much time to prepare. This is one of the most common causes of a hanging belly - abdominal obesity - excess subcutaneous fat and excess visceral fat located around the internal organs. By the way, alcohol, as well as fat-rich food, affects the size of the belly.

In addition, the cause of the belly may be weakening or even stretching of the abdominal muscles, enlargement of the abdominal organs and diseases such as rickets, increased cortisol levels, type 2 diabetes and insulin resistance.

Why does the belly grow?

The main and most obvious reason for belly fat is the excessive caloric content of our diet. The presence of fatty, sweet, spicy and salty foods cannot but affect the figure. For example, sweets not only supply the body with extra, easily digestible calories in wagons, but also stimulate hunger, forcing us to look for sources of satiety by consuming more and more desserts. So how to get rid of belly fat in such conditions?

A sedentary lifestyle does not make your figure slimmer either. It is important to understand that if your body has nowhere to put extra calories, it will definitely save them for a ""rainy day"" - on your sides and stomach.

Despite such favorite phrases about ""big bones"" or excess weight ""inherited"", only a small percentage of people have a huge belly solely due to genetics or serious metabolic disorders (for example, lack of iodine in the body). For everyone else, it is simply a consequence of lifestyle.

What are the dangers of belly fat?

Everyone understands that a hanging belly is an extremely unaesthetic sight. However, in addition to this, fat deposits in the abdominal area, both subcutaneous and visceral, contain a serious threat to health.

As scientific research shows, obesity directly affects the reduction of brain mass, thereby reducing intellectual abilities. And visceral fat regularly supplies the bloodstream with a large amount of fatty acids, which are converted by the liver into low-density lipoproteins or, more simply, into ""bad"" cholesterol. Which increases the risk of atherosclerosis, which in turn increases blood pressure and contributes to the development of various cardiovascular diseases.

In addition to the risk to the heart, large stores of excess fat can lead to insulin resistance. This is a serious and very dangerous step towards kidney failure, type 2 diabetes, myocardial ischemia and even cancer.

The question of how to remove a man's belly remains extremely relevant. After all, it is the fat deposits on the male body that contribute to a radical change in hormonal levels by blocking the production of sex hormones. And if you do not pay attention to the growing fat layer on the stomach, then the chances of acquiring female-type breasts and a decrease in libido increase.

Problems with excess weight always indicate metabolic disorders and, as a rule, signal problems with immunity. Also, due to a large belly, the load on joints and bones increases, and internal organs gradually begin to shift.

Why can't you remove belly fat locally?

At least once in our lives we have come across products whose creators promise to get rid of belly or waist fat in an instant. This is a pure lie, because local fat removal, that is, the destruction of fat deposits in one specific place, is just a fiction that has no relation to reality.

The fat burning process is regulated by stress hormones traveling throughout our entire circulatory system. No amount of crunches or diet can get rid of fat deposits in a specific local point. The weight loss processes are launched simultaneously and evenly throughout the body. It's just that fat ""burns"" at different rates in different places.

How to remove belly fat and sides:

Changing the diet
First of all, pay attention to your daily diet. In no case do we begin the fight against excess weight through strict diets. After all, in this case, despite all the torment, the risk of breaking down and eating ""to the point of the belly"" is extremely high.

A gradual change in your menu in favor of increasing the amount of fresh fruits and vegetables rich in fiber, and reducing the proportion of foods high in harmful fats and carbohydrates in your diet, will allow you to painlessly and even happily say goodbye to excess fat on your sides and stomach.

Calculate the calorie deficit

There is a formula according to which 1 kg of fat equals 9,000 kcal. Based on the desire to lose 1 kg per week and the available calculations, it is necessary to create a deficit of 9 thousand calories for the coming week. This means that it will be necessary to keep track of the calories consumed or planned to be consumed daily.

It is extremely important to calculate what products will be present in the diet today, tomorrow and even the day after tomorrow. Only in this way will you be able to keep weight loss under personal control and clearly understand whether the necessary calorie deficit has been met or not.

Adding physical exercise

In the recipe for ""how to properly remove belly fat"", physical exercise must be a mandatory ingredient. By following a training program that is right for you, you can not only improve blood circulation, increase strength and endurance, but also, thanks to high energy consumption, speed up your metabolism, which in turn leads to the desired burning of unnecessary fats.

Forming a thin waist

Regular and reverse crunches, i.e. exercises in which the main muscles involved are the rectus abdominis, undoubtedly help to pump up the desired abs. However, due to the fact that they are not able to increase the amount of fat burned in the abdominal area, the abs will remain hidden behind a layer of fat.

Many famous athletes, with a huge amount of experience behind them, strongly recommend regularly doing the ""vacuum"" - one of the most useful exercises for reducing the waist. The essence of the exercise is as follows: you need to draw in your stomach while exhaling and try to hold it for 10-15 seconds. Then relax, inhaling. The closer the navel is to the spine while exhaling, the better.

The exercise is aimed at training the internal muscle corset, which will allow the tummy to always be flat and toned. This exercise is a wonderful answer to the question of how to remove a man's belly at home.

I would like to immediately warn you about the currently popular, but extremely ineffective and even harmful for the desired image of a thin wasp waist, side twists, turns and rotations with weights. These exercises are no good for reducing waist size. Due to the focus of the described exercises on muscle training, multiple side twists will only lead to you spreading out on the sides, and your waist will become much wider than it was before.

Top 3 Best Abdominal Exercises:

""Bike""

To perform the exercise, you will need only one gym mat. Lying down and putting your hands behind your head, bend your knees at a 45-degree angle. Now you can start imitating cycling, bringing your left elbow closer to your right knee and your right elbow closer to your left knee. The peculiarity of the exercise is that the closer your legs are to the floor, the longer the range of motion becomes. The ""bicycle"" works the entire front part of the abdominal press.

Leg or knee raises on parallel bars

Excellent for working the rectus abdominis and additionally putting a load on the rectus femoris. Lying on the bars and leaning on your arms bent at the elbows, you need to try to relax the muscles of the back and abdomen. Then, lifting your legs bent at the knees to a horizontal level, try to hold this body position for at least 2-3 seconds. And again return to the starting position.

Crunches on a fitball

The abdominal exercises are not inferior in effectiveness to the above-mentioned ones. To perform this exercise, we will need the fitball itself. The main load is on the abdominal muscles, but crunches on the fitball also load the muscles of the buttocks, inner and outer thighs, as well as the muscles of the lower and middle back.

The exercise is performed as follows: you need to sit on the ball and spread your feet to the side. By slightly rotating the equipment forward, you can lower your back onto it. Then put your hands behind your head or neck and lift your body up, trying not to help yourself with your hands in any way. Return to the starting position.

Recently, such exercise complexes as Tabata and Burpee have been rapidly gaining popularity . Due to the high intensity of the exercises, deposits of excess fat ""burn"" before your eyes."