Advice 1: How to remove the sides and belly in 2 weeks

The excess fat in the waist spoils even the most beautiful figure. However, liposuction do not think is to bring the body into order to help effective diet, proper drinking regime and exercise, firming muscles and burning fat. Do not interfere, and additional means to care - for example, modeling creams and gels.
How to remove the sides and belly in 2 weeks

Diet program



Quickly remove deposits around the waist will help proper nutrition. Eliminate from the diet meals, which cause an increase in stomacha: legumes, yeast bread, pastries, sweet fruits. Discard foods and beverages that retain water in the body - these include all kinds of soda, coffee, alcohol, meats, pickles, sweets. Eat more green vegetables and cereals with addition of small portions of vegetable oil.

Eat often but in small portions. Be sure to follow the bowel. If there are problems, drink yogurt with added bran. In some cases, can help laxatives plant-based. But liking them is not worth it. Very useful and drinks, removing the liquid. Drainage effect have some medicinal herbs, for example, URSI and corn silk. Very useful freshly prepared drinks made of berries - bilberry, cranberry, red currant, cherries.

Follow the caloric intake. Reducing the amount of food does not fall below 700 kilocalories, otherwise the metabolism will slow down, and lose weight will fail. In observance of the nutrition program you are already on the third day you will notice that the silhouette becomes more fit.

The choice of exercises



Included in the program of the day daily half-hour exercises. If necessary, it can be divided into 2 complex for 15 minutes. Classes start with a warm up - walk, jumps on a place, tilting in different directions, swings hands at a rapid pace. Then do abdominal exercises.

Universal exercise for the oblique and straight muscles of the abdomen and the twist. Lying on your back, bend your knees, placing the feet near. Holding hands on head, raise your upper torso so that the blades were off the floor. Tense the muscles of the abdomen. Hold this position for 8 seconds and descend to the starting position.

Lying on back, raise straight legs above the floor and make them skrashivaya movement. Socks pull over, the head does not raise. Repeat 8-10 times, rest for 30 seconds and make a second approach.

Very effective exercise for the waist and oblique muscles of the abdomen. Kneel and then sit alternately right and left, while making swing straight arms in the opposite direction. Start with 10 repetitions and gradually increase their number to 20.

Train constantly. Every hour pull and relax the abdominal wall by 20-40 times. This exercise can be performed on the move, in transport or at work. It is important to repeat it every hour - the next day you will notice that the muscles acquire a tone.

Auxiliary means



Buy anti-cellulite cream or gel. It does not remove body fat, but will help tighten the skin and make it smoother. Twice a day after bathing apply on the problematic parts of the body, intensively rubbing and massaging the skin. You can use a massager. For example, a roller massager in the form of wide tapes with handles will help to reduce fatty deposits in the back and sides.

Buy shapewear. High waisted panty or tight grace pulled up the silhouette and helps maintain muscle tone. After a couple of weeks you will notice that the clothes became too big. This means that you have achieved the desired result, removing hanging from the sides and belly.

Advice 2 : How to remove flanks, abdomen

To remove the ugly "settled" on the sides and the belly fat, so deeply hated, not only for women, with the help of systematic workouts that strengthen the abdominal muscles and the sidess of the muscle belly. To perform the exercises you need at least 3 times a week and the classes are usually 1.5 hours after a meal.
Daily exercise will make your waist slender
Instruction
1
Lie on the floor, hands put behind your head, bend your legs at the knees. On the exhale lift your upper body at the expense of the muscles of the upper abdominals. With an inhalation, come back. Repeat the exercise 15-20 times.
2
Lie on the floor, hands behind head, legs bent at the knees. On the exhale, reach your left elbow to your right knee, inhale return to starting position. Then exhale, bring your right elbow to the left knee. Repeat the exercise 15-20 times in each direction.
3
Lie on the floor, hands behind your head, bend your legs at the knees. Tear off feet from a floor, legs pressed against each other, put both feet on the right thigh, then left. Repeat the exercise 15-20 times in each direction.
4
Stand straight with your arms at chest level. Do twisting upper body left and right, the hips should be stationary. Do 15-20 twists in each direction.
5
Stand up straight, take a Hoop or a hula Hoop. Twist it at the waist for 10-15 minutes. This exercise perfectly shapes the waist, removes fat folds and massages the skin. Hula Hoop you choose depending on physical training, as a very great weight may weaken you and leave bruises.
6
Adjust your diet it will help to eliminate the consumption of excess calories. Try to remove from the diet of fried, sweet, salty, smoked, fatty. Use only natural products and spices, without preservatives and dyes. Eat fresh vegetables and fruits, boiled lean meat, nuts, seeds, cereals, wholemeal bread, dairy products.

Advice 3 : How to remove Boca in a month

It often happens that our figure we don't like. Here to lose weight, here to clean up... We go to this dream, purposeful and unyielding, and almost achieved it. Almost... That's just Boca treacherously say that the result has not been reached. But that disadvantage is not too terrible.
How to remove Boca in a month
You will need
  • dumbbells, Hoop, brush for body, gel for weight loss, food wrap, warm belt, slimming belt.
Instruction
1
Get on the floor, place your feet shoulder-width apart. Raise one hand, place the Mahi in the direction of the opposite shoulder. Then do the swings with the other hand. Do 50 approaches 10 times for each hand daily. Follow the bends to the sides, holding dumbbells weighing 1 or 2 kg.
2
Lie on the floor, slightly pull the hips forward. Make energetic moves down, as in the exercise "scissors". Twist the Hoop for at least 30 minutes a day. Choose a wrap with the special balls on its inner surface.
3
Make Bocam massage. To do this, take a sponge-scrub or body brush and massage the affected areas for 10 minutes daily.
4
Take cream or slimming gel with warming effect. Spread sides. Several times waist wrap with cling film. From top to wear warm belt or tie yourself with a shawl. Exercise in this form, or do housework. The total time should be at least 2 hours a day. Wear a special belt for weight loss all the free time. Under your belt you can use a cream or gel slimming.
5
Follow a diet. For the summer time fit watermelon diet. Eat 1 kg of watermelon per day for every 10 kg of weight. This diet you need to follow 5 days. It will not only help to get rid of excess weight, but also cleanse the body. Observe the actor's diet, it is very simple and effective. All the days you can eat in unlimited quantities, but only 2 of the product. The first day: unsalted rice and tomato juice, the second day – low-fat cottage cheese and yogurt, the third day – boiled unsalted beef, and green tea, fourth day – low-fat cheese and a bottle of dry wine (in this day no other fluids to drink should not). If the fourth day will seem complicated, you can replace the wine for green tea. Use this diet 1-2 times a month.
6
Be sure to take a break between diets, otherwise it may cause health problems. In these breaks, try to consume more fluids, eat only low-calorie foods. Calculate the calories of each dish, and if you seem too large, discard it. Do not eat after 18 PM.
Note
If during the diet you feel sick, stop it.
Useful advice
The extra weight on the sides will go away quickly if you do the right set of measures.

Advice 4 : How to remove belly fat and sides fast

Slim waist is the dream of many women. Both men and women, combined with the wide shoulders it does not spoil. But to banish the hated fat accumulated near belly and sides, can be very difficult. It is not enough just to perform abdominal exercises. You need a combination of diet, aerobic exercise and strength loads.
How to remove belly fat and sides fast
You will need
  • - the low-carb diet;
  • - a pair of running shoes;
  • gymnastic Mat;
  • - medicine balls;
  • - dumbbell.
Instruction
1
Do not try to drastically limit the number of calories consumed. Especially doing it at the expense of protein. Protein is needed to build muscle fibers. What muscles are responsible for the metabolic rate. The more muscle, the faster metabolism, the less fat your body lays in reserve.
2
Increase physical activity. If you've never exercised, start with Jogging at an average pace. The run should last no less than forty minutes. It is that time necessary for the organism involved, the processes responsible for fat burning. Run at least three times a week.
Be sure to give your body rest for 48 hours, that is, do not run daily.
3
Gradually add Jogging a steady pace interval training. This means that the relaxed Jogging should alternate with short accelerations, during which you run with the maximum possible speed for you. Restore breathing after these steps during a relaxed run. Don't stop to catch my breath, it is better to slightly slow down.
4
When aerobic exercise will start the process of weight loss, begin to engage in power exercises. This way, your muscles will be tightened, will earn at full capacity and will further accelerate the melting of fat deposits.
5
Lie down on a gym Mat and raise your legs, knees bent at a right angle. The shins are parallel to the floor. Right over the chest, hands with dumbbells, palms facing each other, elbows relax. Pull your stomach and press your lower back to the floor.
Inhale, bring straight arms behind head and legs straighten. The angle between the straight legs and the floor should be equal to 45 degrees. Exhale and return to starting position.
Perform 8-10 repetitions.
6
Stay lying on the Mat. With your legs raised and bent at the knees. Hands behind head, elbows divorced in hand. Lift your head and shoulder blades off the floor. Simultaneously extend left leg and bring your left shoulder to your right knee. Not returning to the starting position, change leg, reach your right shoulder toward your left knee. Do 8-10 repetitions for each side and then return to starting position.
7
Pick up the medicine balls. Stand straight with feet shoulder width apart.
Straighten your arms with the medicine balls overhead, the scapula together, pull your stomach. Lean right, then left. Try to keep hips remained motionless. Return to starting position. Slowly lower the medicine balls to the chest and lean forward, rounding the back. Hold this position for two seconds and return to starting position. Perform 8-10 repetitions.
Useful advice
Jogging can be replaced by sessions on the elliptical trainer or stationary bike.

Advice 5 : How to remove belly fat in three days

Get rid of belly fat in 3 days unfortunately I will not be able to do this, need long-term comprehensive approach that includes proper nutrition and significant physical activity, however, to make it a little smaller will help handling days: 3 arrange a fasting day, choosing each day a certain product.
How to remove belly fat in three days
Instruction
1
Apple fasting day arrange only in case, if you do not have stomach problems. Buy 1,5-2 kg of apples and eat them for 5-6 receptions in day. Half of the apples bake - this way you will receive a large number of pectin.
For fruit fasting day will fit the following products: pears, bananas, watermelon.
2
If you have no problems with dairy products - feel free to make kefir discharge day. Buy 1.5 liters of kefir and drink it throughout the day. All you should have 5-6 meals.
In addition, on the same principle it is possible to arrange fasting day milk or cheese: buy 400 g of cottage cheese, divide it into 4-5 meals, once a day you can drink a Cup of coffee, and cheese add a couple of tablespoons of bran.
3
Meat fasting day. The advantages of meat of the day is that the meat gives a feeling of satiety, but if you have problems with your kidneys or liver is better not to "plant" myself on meat mono-diet. Buy 400 g lean beef or chicken, boil and eat as a side dish eat a few vegetables (cucumbers or cabbage).
In addition to meat is perfect, any lean fish - stick to the same principle of power.
4
Buckwheat fasting day. Buckwheat contains a large number of trace elements. Buckwheat in combination with kefir cleanses your intestines. Boil a Cup of grits, no salt, buy a liter of 1% yogurt and eat during the day. You can all 3 days to eat only buckwheat, without causing great harm to the body.
5
Rice fasting day is not as useful as buckwheat, but no less effective. Cook a Cup of rice in two cups of water and divide into 3 meals.
6
Vegetable fasting day: 2 kg of cucumbers, carrots, tomatoes, cabbage eat during the day, divide into 5-6 meals.
Useful advice
Do not overdo the fasting days, try to get rid of the abdomen, reviewing your diet, it press, twist hula-hoops.

Advice 6 : How to quickly remove belly and flanks

To look slim and attractive want to each woman, it is especially important in the summer, when figure flaws are not hidden in several layers of heavy clothing. To remove the stomach and hips, ugly folds hanging over the belt, it is necessary to apply a complex approach, especially if you need very fast.
How to quickly remove belly and flanks
Instruction
1
To deal with fatty folds in the abdomen and sides is best in two directions: making a set of special exercises and adjust your diet.
2
In order for exercise to be effective, they need to do at least 3-4 times a week, performing on several approaches at once. Between sets you can leave a small rest breaks, but not more than three minutes. To make classes easy for you, don't eat immediately before training and immediately after.
3
Begin with gentle exercise to warm up the muscles. It can be a regular set of exercises for warming up, but you can also spin the Hoop or jump rope.
4
After about 10-15 minutes you are ready to use. Start with torso twists, they need to make at least 20-25. To enhance the effect, you can pick up dumbbells or plastic water bottles. Continue with exercises tilt and circular rotation of the torso.
5
Then lie on the floor and do leg swings up and to the side. They can be done lying on your side or on your back. When the leg is raised, hold it in that position for a few seconds, then lower. In one approach, do the exercise 15-20 times.
6
In order to quickly get rid of the abdomen and back, some exercises is not enough. Food also need to be adjusted. Try to completely abandon carbonated drinks, sauces based on mayonnaise, fatty and sweet products, fast food, and processed foods. These products tend to be deposited on the waist in the form of fat folds.
7
In the first half of the day, eat high-calorie foods as morning meals usually turn into energy, but in the second half of the day, it is better to focus on foods rich in fiber such as cereals, legumes, fruits and vegetables, grains, algae and greens.
8
After 19.00 hours, it is advisable not to eat at all, but if hungry, eat an Apple, low fat cottage cheese or yogurt, drink a glass of yogurt. By following these simple rules, you have a few days you will be pleasantly surprised at how to begin to change your figure. The stomach and hips will begin to disappear right before your eyes, and you will feel the lightness throughout the body and unprecedented surge of energy.

Advice 7 : How to remove the sides and belly in 2 weeks

The excess fat in the waist spoils even the most beautiful figure. However, liposuction do not think is to bring the body into order to help effective diet, proper drinking regime and exercise, firming muscles and burning fat. Do not interfere, and additional means to care - for example, modeling creams and gels.
How to remove the sides and belly in 2 weeks

Diet program



Quickly remove deposits around the waist will help proper nutrition. Eliminate from the diet meals, which cause an increase in stomacha: legumes, yeast bread, pastries, sweet fruits. Discard foods and beverages that retain water in the body - these include all kinds of soda, coffee, alcohol, meats, pickles, sweets. Eat more green vegetables and cereals with addition of small portions of vegetable oil.

Eat often but in small portions. Be sure to follow the bowel. If there are problems, drink yogurt with added bran. In some cases, can help laxatives plant-based. But liking them is not worth it. Very useful and drinks, removing the liquid. Drainage effect have some medicinal herbs, for example, URSI and corn silk. Very useful freshly prepared drinks made of berries - bilberry, cranberry, red currant, cherries.

Follow the caloric intake. Reducing the amount of food does not fall below 700 kilocalories, otherwise the metabolism will slow down, and lose weight will fail. In observance of the nutrition program you are already on the third day you will notice that the silhouette becomes more fit.

The choice of exercises



Included in the program of the day daily half-hour exercises. If necessary, it can be divided into 2 complex for 15 minutes. Classes start with a warm up - walk, jumps on a place, tilting in different directions, swings hands at a rapid pace. Then do abdominal exercises.

Universal exercise for the oblique and straight muscles of the abdomen and the twist. Lying on your back, bend your knees, placing the feet near. Holding hands on head, raise your upper torso so that the blades were off the floor. Tense the muscles of the abdomen. Hold this position for 8 seconds and descend to the starting position.

Lying on back, raise straight legs above the floor and make them skrashivaya movement. Socks pull over, the head does not raise. Repeat 8-10 times, rest for 30 seconds and make a second approach.

Very effective exercise for the waist and oblique muscles of the abdomen. Kneel and then sit alternately right and left, while making swing straight arms in the opposite direction. Start with 10 repetitions and gradually increase their number to 20.

Train constantly. Every hour pull and relax the abdominal wall by 20-40 times. This exercise can be performed on the move, in transport or at work. It is important to repeat it every hour - the next day you will notice that the muscles acquire a tone.

Auxiliary means



Buy anti-cellulite cream or gel. It does not remove body fat, but will help tighten the skin and make it smoother. Twice a day after bathing apply on the problematic parts of the body, intensively rubbing and massaging the skin. You can use a massager. For example, a roller massager in the form of wide tapes with handles will help to reduce fatty deposits in the back and sides.

Buy shapewear. High waisted panty or tight grace pulled up the silhouette and helps maintain muscle tone. After a couple of weeks you will notice that the clothes became too big. This means that you have achieved the desired result, removing hanging from the sides and belly.

Advice 8 : How to remove belly fat, if no fat

Bulging belly most of its owners don't like, and they try to get rid of it in all possible ways. It not only creates a variety of problems, starting with choosing the suitable clothes, which could hide this deficiency, but health can affect not particularly pleasant way.
How to remove belly fat, if no fat
If the formed stomach excess fat, it looks not very nice. Wishing to acquire a beautiful figure to start actions to get rid of bulging belly suggest most often with weight loss or strenuous exercise. It is suitable for those who have a bulging stomach because of the fat. But there is another group of citizens who have fat seemed to be missing, and the figure leaves much to be desired.

Why is formed a bulging belly



In most cases, trouble with the figure in the abdominal region – not a consequence of overeating and poor lifestyle. For example, if you have a day to not have the opportunity to eat in peace, but in the evening eat to satiety, the stomach stretches, and with it is stretched and the abdominal wall. About the same happens with beer lovers. Stretched abdominal wall is not removed, herded excess fat.

Sitting position also not good for the beauty of the abdomen. Muscle, represents the abdominal wall, in this position, relaxed, and pressure of the organs on the inside does not interfere. Therefore, the bench press here a little than will help – it is above the abdominal wall and just takes its shape. The cubes that you pump in the result of overexertion, are located just on this bulge.

How to remove the distended belly



To get a beautiful figure without the bulging belly, you need to reexamine your lifestyle. The main tasks here will be the organization of proper nutrition and regular exercises, which will help to get rid of residual fat.

It is imperative to adjust your diet – a proper diet will directly depend on the efficiency and speed of problem solution. If the stomach sticks out, not very much, enough to exclude from the diet of fatty food, and dinner is best with a Cup of yogurt or an Apple.

As for exercise, you merely swing the press will not be enough. For the impact on the abdomen and waist should be to train the muscles of the whole body. The more diverse the exercises you will include in your daily workout, the faster you will gain a tight stomach. For example, good help is exercise: lie on back, raise legs, thirty degrees upwards and hold in this position for as long as I can.

From the same position, lift up your head and shoulders, holding the pose as much as you can. Do difficult jumps – focusing on hands, feet recoil ago. Well-matched sports program will have an impact on the whole body, and it helps to give your muscles a fortress and get a beautiful figure.

Advice 9 : How to remove belly fat in 2 months

A full stomach can ruin even the most graceful figure. Women tend to remove the disadvantage of their appearance. A comprehensive approach including proper nutrition, exercise and cosmetics, will help to make the stomach fit.
Flat stomach - the ornament girl
Instruction
1
Correction of the diet - the primary task for those seeking to reduce belly. During the day, make at least 4 meals. The most voluminous of them have to be lunch. In the morning try to eat about 30 - 40 minutes after lifting. Make dinner not later 18 – 18.30. Between meals also do snacks. For example, 2 hours later - 3 after lunch, eat a fruit or salad, a vegetable, a handful of nuts, etc. In the first half of the day is cereal, fruit, meat, fish, any sour-milk products little fat. After 16 hours of the day limit the consumption of vegetables and lean fish. These meals are quickly digested and will not contribute to the deposition of fat around the waist and abdomen.
2
Observe the water regime, during the day, drink more than 1.5 liters of clean water. Avoid consuming coffee, soft drinks, tea, fruit drinks etc. Like usual products expel fluid from the body. Drink a glass of water approximately 30 minutes before a meal. After eating try not to drink around 1.5 hours. A similar mode of consumption of fluids will help excrete toxins in a natural way there will be a decrease the abdomen.
3
Exercise for the abdominal muscles will help significantly to reduce belly. To perform a set of exercise preferably every day. In this case, the result you get fast enough. Lie on your back, pay attention to the lower back, it needs to be fully pressed to the floor. Hands put behind your head, bend your knees, lower leg position parallel to the floor. On the exhale pull the hips to the abdomen, breath foot point to the floor. Do 15 - 20 repetitions.
4
Stretch yourself on the floor with legs fully straighten, hands place behind his head. On the exhale, the hands move sharply forward, stretch them and lift the body. At the same time aim up the left leg. If initially you find it difficult to keep the leg straight, unable to bend the knee and bring the thigh to the abdomen. On the inhale the lower leg, the upper part of the body gently back on the floor.
5
Cosmetology now offers a huge range of creams, gels, serums against cellulite to reduce the body. Choose to care for the skin of the abdomen means neutral feelings. That is, avoid to put on the cream, providing a warming or cooling effect. Otherwise, chasing a beautiful figure, you can chill the pelvic organs or Vice versa to cause the development of tumors due to excessive heating. Picking up a tool, apply it morning and evening on cleansed skin of the abdomen. Hand make a circular motion clockwise. On a stomach do not press hard.

Advice 10 : How to remove fat from stomach: some effective tips and exercises

To get rid of belly fat is a dream of many women, but only some of them manage to implement it. The problem lies in the lack of people's confidence in their capabilities. And if you are not sure, then to take up the case, in their opinion, is not worth it. However, this is just another myth.
How to remove fat from stomach: some effective tips and exercises
Instruction
1
So, first you need to deal with physical exertion. First and foremost, you should understand that weight training and exercise to inflation muscles in any way will not help remove fat from the abdomen, from other places, too. You can download the press (and he will), but the beauty of an inflated cubes, alas, will not see one under a layer of subcutaneous fat on the abdomen.
2
The fact that to remove fat on belly and sides help not exercises aimed at muscle tension, and cardio. Otherwise the name of such workouts – aerobic, as perpetrated by the movement energy consumption of aerobic glycolysis. While aerobic exercise burns fat during the long monotonous load, and therefore classes must pass a minimum of 40 minutes. The most common cardio activity is Jogging, skiing, swimming, Cycling.
3
Probably not all will want or be able to devote to training a large amount of time, and to remove the fat from the stomach you want as quickly as possible, especially with the arrival of spring, when you want to bring the figure in order in the shortest possible time. There is a small trick using which it is possible already in the beginning of aerobic exercise to burn fat. It's simple – aerobic exercises are carried out immediately after power loads. In this case, the effect will be evident almost immediately.
4
Will help to remove fat on the abdomen and flanks modeling creams. To replace sports, they can not, but will be a great help in the fight for the perfect figure. Choose a cream containing ingredients that help burn fat: coffee, cinnamon or pepper. You need to use it twice a day, rubbing the skin on problem areas and massage. Develop the habit of using liquid soap before each lesson, it will help to promote blood flow to the areas that you want to get rid of fat accumulation.
5
Massage, by the way, is also one of the ways to remove fat from stomach and sides. Causing cellulite cream, make circular movements with the hand in the abdomen, it is important to do this clockwise. Intensively RUB and knead the skin on your abdomen and waist. Here's to pinch and stretch the skin in any direction. Effective massage while taking a shower, especially improves the performance of the use of a stiff brush or a special glove.
6
Keep in mind that to remove fat from stomach is possible only by taking comprehensive measures. Properly chosen physical activity is just fine, but nothing without the appropriate diet. Moreover, we are not talking about permanent debilitating diets. Simply enter in the habit of a healthy diet. It means minimizing carbohydrate foods and to make dominant in your menu fruits, boiled vegetables and fish.
7
If you really want to clean the body, especially with the approach of spring, in any case do not starve. The most you can afford – it's fasting days. But to remove belly fat they will allow much faster and more effective than fasting, as the skin will lose elasticity and tone, and yet it is fraught with indigestion. If you pick the right diet for fasting days itself does not work, use the detox menus offered by many companies.
8
Simple exercises, performed daily, will help remove fat from stomach and sides pretty quickly. When charging, follow the posture of the blade should be kept, and abdominal muscles, on the contrary, tense. This will remove the spine from the load and strengthen the muscles of the abdomen.
9
With your feet shoulder-width apart and hands on your waist, slowly follow the tilting in different directions, 20 times each.
10
"Bicycle" is one of the most effective exercises to remove belly fat. Lie on the floor, hands position as you see fit – either under the head or along the trunk and "pedal" to the point of exhaustion.
11
The following exercise can be performed immediately after Wake – up strain that has the strength of stomach muscles and relax them after a while. In General, this exercise is very useful to practice throughout the day.
12
To get rid of belly fat will help exercise "scissors", jumping, twisting the Hoop. Obviously, all these exercises are familiar to you from childhood and is simple to implement. Most importantly, to introduce them into a daily habit. It is important to realize that taking a set of measures for fat burning, you will gain in addition to a slim figure and have good health.

Advice 11 : How to lose weight without diet to remove belly fat

There are many ways to lose weight without diet to remove belly fat at home. In this case it is important the right attitude and a certain sequence of actions that will eventually lead to the desired result.
Learn how to lose weight without diet to remove belly fat
Instruction
1
Before you try to lose weight without diet to remove belly fat, you must consider this goal. You need a specific time frame in which you will be able to achieve it. For example, if you have a little extra weight, decide that he would, for example, for a month. If the belly and flanks are quite strong, it is necessary to pay not less than 2-3 months to achieve the desired result. Be sure to tune in, close your eyes and imagine your figure at the moment when a goal is completed. You have to want it for real. Only in this case you won't be able to stop along the way, however complicated it was.
2
Intensive exercise is the main way to remove the stomach and hips for a short time and lose weight at the sides. You can start with simple and not-too-long morning jog. Morning body is full of energy and ready to burn calories and pounds. It is also useful to start each morning with a charge in the form of try, deep body bends in different directions, turns the torso in place and swings hands. These small steps can already lead to extra pounds ceased to be the waist.
3
The basic exercises that help to lose weight without diet to remove belly fat are those which are forced to strain the abdominal muscles. Take a supine position. Hand fold lock behind the head or push to the chest, and the legs bend at the knees and make sure the feet are firmly pressed to the floor. Lift the body, trying to touch by a breast knees, and slowly return to starting position. If it is difficult to keep feet still, you can put them, for example, under the couch or other suitable object, or ask someone to hold them while you do the exercise.
4
Try to keep the load on the press. This will help to remove the stomach and hips for a short period of time. During lifting of the body from a position on the back do the twisting – the body turns left and right alternately. The number of repetitions must be at least 20-30 in one go. A number of approaches will depend on your stamina. They should gradually increase with each passing day to better muscles responded to weights and cardio load.
5
Other basic exercises to strengthen the abdominal muscles, rises straight or slightly bent legs up from the same position on the back. Keep your hands behind your head or press them to the sides. Do not forget to complement this exercise twists. If at home or in the gym, where you are, there is a wall bars or horizontal bar, you can lift your feet, hanging by the hands on the bar and trying not to sway the body.
6
Finally, be sure to refrain at least temporarily from fatty and sugary foods in favor of more fruits, vegetables, grains and protein-rich foods – white meat chicken, fish, beef, legumes, etc. it is Also important to eat right during the day. Better to divide the meals into multiple meals so that they were short-lived and followed one another every 2-3 hours. Do not overeat and ensure that the last meal was up to 18 hours.
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