The accumulation of fat in the lower abdomen is a problem faced not only by many women, but also by men. Unfortunately, there is no certain pill, after drinking which you can at once get rid of this “trouble”.
Fighting fat in the lower abdomen requires willpower. It is necessary to understand that exercise, proper nutrition, breathing exercises and many other ways work only in combination. Separately taken proper nutrition or exhausting workouts will not give a positive result.
Causes of fat in the lower abdomen
In order to determine the main methods of dealing with fat, you first need to clearly define for yourself the main causes of the problem that has formed.
Experts believe that it is customary to single out five main causes of the formation of fat in the lower abdomen, which are not associated with physiological disorders in the body and diseases, these include:
- Improper nutrition. Frequent consumption of foods that contain virtually no nutrients, contribute to the deposition of fat.
- Lack of physical activity (physical inactivity). The lack of necessary physical activity adversely affects the general condition of the body, and is also one of the main factors in the formation of fat.
- Bad habits. It has been scientifically proven that bad habits (alcohol, cigarettes, drugs) are responsible for the formation of a fatty layer on the stomach.
- Stress states. Frequent emotional overvoltages, stresses lead to metabolic disorders and the formation of fatty layers.
- Disruption of sleep and rest. As you know, for a good rest the human body needs about 7-8 hours of sleep. In the absence of proper rest, a person appears to have irregularities in the functioning of the body, which leads to a stressful state and deposition of fat.
Features of the elimination of fat in men and women
Many people ask this question, try to somehow deal with this problem, but, not seeing the result, give up. It is not right. If there is no result, then it is necessary to analyze all your actions and find the mistakes that were made in the process of combating fat.
First you need to understand that the elimination of the fat layer in men and women has a different etiology, as it is associated with physiological features.
The main causes of fat deposits in men are most often nutritional disorders and bad habits.
The deposition of fat in the lower abdomen in women is associated with physiological features, as it is needed for carrying healthy children, and fat is the main source of nutrients during pregnancy. That is why women always accumulate body fat in this part of the abdomen.
In the fight against fat on the abdomen, it is necessary to take into account the reasons for its formation, since the main methods of the struggle will be aimed at eliminating these causes.
How to remove fat from the belly
After the conducted self-analysis and determining the causes of fat deposition, it is necessary to begin to improve the figure.
To eliminate body fat, experts recommend applying an integrated approach, which will include proper nutrition, massage, breathing exercises, exercise.
Power Rules
Properly formulated diet plays an important role in the elimination of the fat layer. There are general guidelines that dietitians recommend to follow their patients.
- Do not skip meals.
- Breakfast should include foods rich in protein, perfect chicken breast with buckwheat cereal.
- You can not drink beer, as it adversely affects the figure.
- You can not bite cookies, instant noodles, fast food, chips. It is better to eat fruit and nuts.
- Do not eat carbonated sugary drinks.
- It is necessary to drink as much water as possible.
- Exclude fast carbohydrates from the diet (cookies, jams, chocolates, lollipops, pastries and much more).
Massage as one of the methods to eliminate the fat layer
Experts say that massage perfectly helps to destroy fat. As you know, there are several basic types of massage:
- Manual. This massage technique helps break down fat and prevent oxygen starvation of the tissues and muscle layer. It is performed by a manual therapist, the required number of sessions will be determined by the doctor based on the results of the examination.
- Hydromassage. This type of massage can be performed independently with the help of a shower. You only need to perform movements in a clockwise direction, changing the pressure of the water from time to time. Water temperature should not exceed 35 degrees. Experts recommend reducing the temperature by 0, 5-1 degrees daily.
- Independent massage. This technique involves the impact on the fat fold with your hands in the direction of the hour hand, you can also pinch the skin with your fingers. Experts recommend using a hard terry towel to rub the desired area of skin. It is recommended to do the massage in the supine position with warm hands with a small amount of moisturizer. Best suited "baby" cream. Redness after the procedure is normal.
Breathing exercises
The main condition for performing breathing exercises is to perform exercises on an empty stomach. Experts say that deep breathing with air retention in the lungs is an effective exercise.
Inhalation and exhalation should not be sharp, the air should enter the body smoothly and evenly. This exercise must be performed supine for 15 minutes daily.
Chiders Greer breathing exercises are currently being used under the name Bodyflex. A prerequisite for the exercise is an empty stomach. Gymnastics is based on a sequence of respiratory movements.
First you need to take a deep and slow breath, then make a sharp exhalation. Next, you need to hold your breath for about ten seconds, at the same time performing various physical exercises. The number of repetitions depends on the time of training, but it should not exceed 15-20 minutes.
There are various Japanese technologies of respiratory gymnastics, one of the most famous is the technique of Mike Ryosuke. She assumes performance of exercises from a starting position - a nape, heels, shovels, buttocks should be located on one line.
The man stands straight, the feet are next to each other. After that, the left leg must be positioned in front, taking one step forward. Within two minutes you need to breathe into the account "1-2-3", while raising his hands up.
Breathing should be deep, through the abdomen. It is recommended to inhale air through the nasal passages. Then, for 7 seconds, it is necessary to exhale slowly, simultaneously straining the body.
After that, you need to give up and relax. Repeat the same exercise with the other leg. This technique must be practiced daily for several months.
Only when these conditions are fulfilled can one notice positive changes in appearance. You also need to remember that you can see the result only after a while, after two lessons no magical changes will occur.
Respiratory gymnastics not only helps in the fight against the fat fold, but also improves blood circulation, nourishes the body with oxygen and helps strengthen the abdominal muscles with proper execution techniques.
Physical exercise
This is due to physiological features, because when performing such exercises, the abdominal muscles will become stronger and more durable, but they will remain under the layer of fat and most likely will not be visible.
Jumping with a skipping rope, walking upstairs, squats, pull-ups on the horizontal bar help in the fight against fat deposits. There are also special exercises that allow you to notice the result after three weeks of training with the proper execution techniques.
There are many different exercises aimed at combating fat deposits, but the following are considered to be the main ones.
Exercise to eliminate belly fat:
- Raise the legs at a 90 degree angle. This exercise is performed in the supine position. The palms can be positioned along the body or placed under the gluteal muscles. Next, you need to raise straight legs on the inhale, feet should be in a position parallel to the ceiling. On the exhale, you must slowly return the legs to their original position. Throughout the exercise, the lumbar region should be pressed to the floor. The minimum number of repetitions is 10. Every day the number of repetitions can be increased by 1-2 times.
- Crossing legs at an angle of 30 degrees. In the people, this exercise is called "scissors". Exercise is performed in the supine position, on a flat, firm surface. Hands can be placed along the body or lay them under the head. Next, you need to raise the legs at an angle of about 30-40 degrees. Next, perform cross-legging. The number of repetitions - about 8-10 on each leg.
- "Bicycle". This exercise will be done supine and involves rotating the legs parallel to each other. The legs should be elevated above the floor at an angle of about 30 degrees. The arms are parallel to the body.
If you do not want to go home or go to the gym, then there is an alternative, you can combine your favorite hobby and fight with fat on your stomach. If you like swimming, cycling, ice skating, jogging, then you can safely combine business with pleasure, as these hobbies can be a good alternative to classes in the fitness center.
Salon procedures
Modern cosmetology clinics offer procedures that are aimed at combating this problem. One of the services is vacuum massage. One session lasts about 10-15 minutes. The number of necessary sessions is determined individually for each client by a cosmetologist.
Cryolipolysis is one of the methods of body correction, which helps to reduce the fat layer due to the effect on the skin of low temperature. It is known that the effect of cold on fat cells leads to their destruction. Using this method, in three sessions with a beautician, you can remove about 7-8 centimeters in the waist girth.
Cavitation is a cosmetic procedure that leads to a decrease in the volume of the fat layer due to exposure to ultrasonic radiation. Adipocytes (fat cells) are destroyed because ultraviolet has a detrimental effect on their structure, cells are excreted from the body through the liver.
Experts note that the course of ultrasonic cavitation includes about six procedures, and the result is maintained for 6-7 months.
Ozone therapy is one of the injection methods of removing the unwanted fat layer. This technique is performed by the introduction and intravenous infusion of special solutions in the abdominal area. Under the action of ozonized physiological solution in the human body, adipocytes are destroyed and their subsequent elimination.
The result is maintained for seven months while observing all the necessary recommendations and principles of proper nutrition.
The fat fold in the live is not a sentence. With the right approach to this problem, you can achieve excellent results. The main thing is to believe in yourself and in your own strength.
