For many, getting rid of belly fat seems an impossible task; however, this is not the case. If you know how to eat, what exercises you need to do, and you will have the necessary attitude – you will certainly achieve your goal!
There are many different things and all sorts of exercises that will help burn fat deposits on the stomach, as well as stay healthy and be in good physical shape.
There are three categories of things that are necessary to achieve the intended goal: diet, exercise and the right attitude.
Below are tips for all three categories. So, eat your healthy breakfast, lace up your sneakers and go!
Do not believe the myths
Before you begin to get rid of belly fat, remember one thing – no way would help to remove fat deposits in only one area of the body. Anyone who promises this – any person or producer of goods, tells a lie. Getting rid of fat on the stomach, you’ll lose weight everywhere – it’s great!
Now that we have dispelled this myth, it’s time to move on.
Eat lean squirrels
The inclusion of lean proteins in the diet is the key to fat loss and muscle toning in the abdomen.
Exclude from the diet of fast food and go to homemade food. Replace fatty meats with lean ones. But how to determine that it contains lean protein? Tip: when choosing meat, pay attention to the label – the product must be 75% or more fat-free. But, even if the manufacturer assures that the meat is lean, make sure by the appearance of the product that this is true.
Related Article: How to lose 5 kg of body fat?
Eat more vegetables and fruits.
According to many health organizations, we must eat five servings of fresh fruits and vegetables every day to provide the body with the nutrients necessary for health and for maintaining a healthy weight.
If you are trying to get rid of fat in the abdominal area, try to eat five recommended servings of fruits and vegetables as a snack between main meals. Fresh vegetables and fruits are a useful alternative to unhealthy foods like chips, bread, sweets and the like.
Exclude carbonated drinks
Regular sodas are products with “empty” calories. These are unhealthy, high-calorie (250 calories per 600 ml bottle) products with a low content of healthy substances. The main source of calories in them is sugar from high-fructose corn syrup.
There are no calories in diet carbonated drinks. However, they contain a lot of artificial sweeteners containing harmful carcinogens.
If you want to remove fat from the abdomen, exclude carbonated drinks from your diet. Instead, drink pure unsweetened water with lemon juice or juice from fruit mixes also without added sugar.
Avoid fast food
Did you know that a single serving of fast food may contain the number of calories we need to consume all day? And most of these calories from fat, which you want to get rid of!
If you can’t completely give up fast food, then at least choose not hamburgers and french fries, but a salad with grilled chicken with low-calorie dressing.
Go to whole wheat bread
By making small replacements of foods in your diet, for example, Also white bread made from processed grain with tasty and wholesome whole grains, you will provide an invaluable service to your health.
Thanks to the fibers in whole grain bread, you will feel full longer. Also, it will help to overcome the temptation to go to the vending machine for fatty and sweet desserts.
Do you know that white bread is made from processed BLEACHED flour? It contains harmful chemicals and is practically devoid of valuable nutrients!
Go to whole-grain bread if you want to lose weight in the abdominal area and completely give up white!
Drink more fluids.
A healthy body always contains enough water, so make sure that your body receives at least 8 glasses of water every day.
Water is needed not only for the normal functioning of all organs; it can reduce the feeling of hunger, thereby helping to fight excess belly fat.
To find out exactly how much water you need to drink every day, taking into account age, weight and other indicators, use the free online calculators.
Set a Goal
To achieve something in life, you need to have a feasible, but not a very easy goal. It also applies to weight loss. But at the same time your goal should not be common – to get rid of fat on the abdomen, and more specific – to lose weight to a certain size of pants (jeans) or thighs in centimeters.
When you build and tone muscle mass, it is sometimes difficult to assess the success achieved, while the size of the pants or dress will never deceive you!
Eat Less, But More Often.
To maintain your metabolism at a healthy level and not be hungry all the time, try to eat small meals five times a day, instead of large meals with three meals a day.
If you still feel hungry, then you are breaking the diet and choosing the wrong foods – most likely it is unhealthy food.
Breakfast, snack in the morning, lunch, snack in the afternoon, dinner – these five meals in small portions will help you lose weight and maintain a healthy weight after you achieve your goal.
Cook at Home
Cooking at home will allow you to choose your products. In this case, you will know better what is the composition of the food you eat, for example, lean proteins or harmful fats in the mysterious stuffing. Also, it will be easier to control portion sizes.
And one more bonus – you will save money!
Find like-minded people.
Believe me; you are not alone in trying to get rid of excess fat on your stomach. There is a good chance that some of your close friends or even family members are trying to do the same. So why not combine your efforts regarding training and diet?
You can inspire and motivate each other, share useful recipes and tips on losing weight, and celebrate each other’s successes!
Cardio workout is one of the key points for the abdominal fat loss. But remember that it is impossible to lose weight only in one area of the body, so you will need to put in shape the whole figure. To do this, you have to regularly – for half an hour a day four times a week, do cardio exercises.
Cardio is everything that makes your heart beat fast – dancing, jumping on a trampoline, rollerblading or cycling, brisk walking, etc.
Exercises with a load of its weight
When performing these exercises, you will have to overcome the weight of your own body, for example, when pushing up or keeping balance. They need to be included in the training four times a week.
Feel free to combine them with cardio exercises – jogging, jogging or ellipsoid exercises.
Exercises with burdening
This is also a beneficial load for losing weight in the abdominal area. Unlike previous activities, you will not have to overcome the weight of your own body, but the importance of weights, for example, weights or disks.
They also need to be engaged four times a week, combining with a cardio load – swimming, cycling or rowing.
Crunchy with Bosu ball
Exercises with the Bosu ball, which is a hemisphere on a flat platform, will help to tone the abdominal muscles.
Use the ball with the convex side up. Sit on it, feet on the floor, legs bent at the knees (or lean on the bench with straight legs).
Do the usual twisting, trying not to use the muscles of the neck to complete the crunch.
Make 3 sets of 12 repetitions.
During push-ups, almost all muscles are involved, including the abdominals.
But the exercises are useful only if they are performed correctly – the head, body, and legs should be on the same line. Do not lower your head, lift your ass or bend your knees!
Hands should be strictly under the shoulders.
Perform 3 sets of 12–15 pushups.
Raises the hull on an incline bench
Rising on a flat surface is a great exercise, but it is much more effective to do them on an incline bench!
Sit on the bench with your head in the direction of the inclined end and fix the legs at the top (so that they do not slide off). Do curls with twisting – hands behind your head or crossed at the waist.
When doing curls, try not to use the muscles of the neck and shoulders, and load more abdominal muscles.
Make 3 sets of 12 repetitions.
Lowering the hull on an incline bench
This is a kind of different version of the previous exercise.
Again, sit on the bench with your head in the direction of inclination and fix the legs so that they do not slide off. Start the exercise from a sitting position.
Bend down to a reclining position, and then slowly return upward – in a sitting position.
Exercise may seem simple, but in fact, it is not so!
High Angle Sed
I.p. – sitting on the floor, legs straight and joined together, hands apart to the sides for balance.
Slowly lift your legs, trying to keep them straight (without bending your knees) until your body, bent at the waist, forms a figure similar to the letter V. Hold this pose for as long as possible – preferably 20 seconds.
Make 3 sets of 12 repetitions with holding the pose for 15–20 seconds.
This exercise is similar to the previous one, but instead of holding your arms at your sides, you have to strain the muscles of the bark, trying to touch the toes with your hands. In this case, the body will be in the same position, reminiscent of the letter V.
You will immediately feel how difficult it is to keep the balance, especially for 20 seconds. Do not be discouraged if you have to hold your balance at least once with the help of your hands.
In a few weeks, the bark muscles will get stronger, and it will be much easier for you to maintain balance!
Sit on the highest point of the fitball, feet on the floor, knees on the same line with the hips. Inhale in this position, tighten the abdominal muscles and lean back so that the body is behind the vertical line. At the same time include in the work of the abdominal muscles, and not those that support the lower back.
Hold in an oblique pose for a few seconds, and then return to a vertical position.
Make 3 sets of 12 repetitions.
This exercise will require a sloping bench.
Sit on the bench with your head in the direction of the sloping part and fix your legs, arms behind your head, elbows out.
Bending the body, turn at the waist, trying to touch the right elbow of the left knee, and the next crunch – the left elbow of the right knee.
Make 3 sets of 12 reps.
Stand with your hands on your hips, legs straight and shoulder-width apart. Now bend at the waist and turn around so that the fingers of your right hand touch the fingers of your left foot, then lift the body and again bend with a turn, trying to touch the fingers of your left hand with the fingers of your left hand.
Pretty fun exercise!
Make 3 sets of 12 reps.
Breeding bent arms
For this exercise, you will need a special stand in the gym.
Stay on the simulator, legs straight; the abdomen touches the stand at the waist level (the stand can be raised or lowered if necessary). Now spread your arms to the side, trying not to lean back.
Perform 3 sets of 20 repetitions.
Training on this simulator refers to the cardio load and helps to lose weight.
Exercise regularly on an ellipsoid, and to make workouts effective, constantly increase resistance and speed, not exercise time.
My trainer does not recommend practicing on an elliptical trainer for more than 45–60 minutes, including a 5-minute warm-up and a 5-minute hitch.
At first glance, the exercise seems simple, but it is very difficult!
When performing the strap, you need to keep the body and legs in a straight line, leaning on the hands and toes. Try to move your body weight from your hands to your elbows and see how long you can hold the bar.
Repeat the exercise 3 times.
Start by holding the pose for 30 seconds, gradually reaching 1 minute! After just a couple of weeks, you will notice that you can hold the bar much longer.
Exercise with football
Lean your feet on the football, and place your hands evenly under your shoulders – as if you are going to do push-ups. Back straight, abdominal muscles tense.
While holding the ball, slowly pull both knees towards the chest (or as close as you can). Then just slowly return to the starting position, straightening your legs.
Perform 3 sets of 12 repetitions.
Raising the ball
This is another great way to work out the upper abdominals. The more “stops” you make when raising and lowering the ball, the more effective the load will be.
Lie on the floor, place the ball between your legs.
Trying not to use the muscles of the neck and shoulders, raise your legs with the ball. As you slowly climb to the vertical line, make delays. Then just as slowly and with stops, lower your legs without releasing the ball.
Make as usual 3 sets of 12 repetitions.
Lifting the knees from the position face down
This effective exercise is a great alternative to ordinary crunches. The most important thing is the right technique. Do not be tempted to raise your ass!
Lie on the floor as if you were going to do pushups – hands under your shoulders, neck in a neutral position, balance on your toes. Hold the press and hips in one straight line, pull one knee to your chest, hold this position for a couple of seconds, and then return to the starting position.
Make 3 sets of 12 repetitions with alternating knees.
This is an alternative to the usual body lift, which aims to work out the oblique muscles to form a narrow, slender waist.
Lie on your back, body in a neutral position; knees bent, feet in line with the hips. Lunge your knees to the side, keeping your shoulders and upper back off the floor.
Place your hands behind your head to make sure that it is the abdominal muscles that will work during the exercise.
Hold the crank for a few seconds, then return to the starting position.
Repeat the exercise 6 times in one direction, then 6 times in another.
Perform 3 sets.
This is a simple and effective exercise that works out the muscles of the middle part of the press.
Sit on the floor, keeping your balance with the support on the arm bent at the elbow and the foot are slightly protruding forward.
Raise the hips and hold the straight line of the body and legs for half a minute, then repeat from the other side.
Alternate lifting legs
Lie on your back, place your arms on the sides, then lift one leg, trying not to bend it at the knee. Hold the top position for 20 seconds, then lower the foot to the floor and repeat the same with the other foot.
It may be difficult at first to keep your leg straight, but after a few weeks, it will be much easier to do the exercise.
Do 3 sets of 12 exercises.
Yoga will not only help get rid of belly fat but also relieve stress, improve flexibility and tone all muscle groups.
Attend yoga classes at your gym, or buy/borrow a set of DVDs for practicing yoga. You can use the yoga section included in the P90X extreme fitness program, but this is an intense workout. It may be better to start with something slower. Remember – you go quieter; you will continue!
Not only yoga but also any fitness will help remove excess fat in the abdominal area and tone all muscles.
The choice is simply huge – from less intense workouts, for example, aerobics to very intensive activities – Zumba, kickboxing and others.
Find out what classes are in your sports center, and ask if your friends can keep you company!
Fitness class can be a great alternative or addition to the traditional bachelorette party!
Rowing or Rowing Machine
Rowing, of course, refers to the cardio load, and not to exercises for weight loss. However, if you perform movements in a certain way, you can strengthen the abdominal muscles.
The peculiarity is that it is not necessary to deviate strongly back. Bend forward to start the movement and finish it by pulling the handle (or oars) only to the middle, not leaning back. My trainer taught me that.
While conventional twists are focused on the upper part of the press, this type of crunch will work out hard-to-reach lower abdominal muscles.
Lie on your back, shoulders, hips, and pelvis in a neutral position, hands behind your head. Tighten the abdominal muscles (but not your back!) And bend your knees at an angle of about 45 °. Slowly start spinning imaginary pedals, as when riding a bicycle, while raising your elbow to touch the opposite knee.
Trying to keep the hula hoop, you will force the abdominal muscles to work intensively!
Children will be happy to join such training, and this will be a payload and entertainment for you at the same time! You can even arrange a contest – who will be able to hold the hoop longer.
If you have joint problems, or exercises to get rid of belly fat seem too intense to you, try swimming!
It is excellent training for all muscles, as well as a good kind of cardio load. Many gyms and even some educational institutions offer season tickets to the swimming pool for a nominal fee!
Running, jogging, jogging
All these kinds of loads are a great way to remove excess fat from your belly!
Tip: Want to find out how effective your load is, try singing something out loud. If you succeed in this, it means that the training is not intense enough – you must breathe a little, and your heart must beat fast.
Lie on the floor, arms along the body, legs straight. Slowly lift both legs to a height of about 15 cm from the floor. Hold them in this position for as long as possible (until their legs begin to shake from the tension), then lower them back to the floor. This exercise can be done with a fireball.
Perform 3 sets of 12 repetitions.
Another great type of workout for weight loss, and if you do fast and energetic dancing, then this is also good cardio.
Here the same principle works as with running: if you can sing loudly during a dance, it means that the cardio load is not intense enough.
Take the Stairs
Just like an ellipsoid, a step trainer (or just walking upstairs) is excellent training for strengthening the tone of all muscles, including the abdominals.
Keep your back straight while lifting. It is best to practice on the treadmill (stepper) under the control of a trainer – the wrong technique can lead to undesirable consequences.
Try the extreme fitness program P90X
If regular workouts do not give the desired result, try the P90X intensive fitness program. Be prepared for what will have to be done by the sweat of your face – sometimes it seems that the coach wants to kill you.
Do not be afraid that you will not immediately cope with the load – for each exercise; there are several options of different complexity.
The right attitude
So we got to the third component – the mental part. To get rid of excess fat on the stomach, you need the right attitude.
It will help not to miss training and strictly follow the diet. Remember that proper nutrition and exercise give good results only when working together.
Take photos to track progress.
Before starting to lose weight, take a picture of yourself (without any embellishments and tricks). Then every two weeks, take a photo again and compare them with the old pictures to see the result.
If, after losing weight, you want to post your photos on Facebook, be ready to answer many questions about how you achieved it!
Keep a diary
Keep a diary in parallel with your photos – regular or online to track your progress. For example, you will see that if earlier it was difficult for you to do 3 sets of 12 repetitions, now you can easily cope with 3 sets of 20 or even 25 repetitions.
These visual successes will serve as an excellent motivation to continue training and not to miss them even when the gym seems to be the last place you would like to be!
Install the app on your smartphone
Want to get rid of belly fat? There are a lot of applications in which there are many useful things – a calorie calculator, workout complexes, promotions, keeping a diary, etc. Many of these applications can be installed for free.
Try several options and choose the best one.
You can not get results instantly. Your body will need time to adapt to the new diet and regular workouts.
Get ready for the fact that you will lose about 0.5 kg per week and no more. Any diet and workout complexes that promise to lose 10 kg in a week is a fairy tale! But even if you manage to achieve such results, it will be unsafe for health!
Wear clothes to size.
No one, regardless of age or body size, should wear too small tight fitting clothes. Even a thin girl will hang folds over jeans that are small to her. Keep this in mind when choosing clothes. Find outfits that fit perfectly on your updated figure!
Hire a personal trainer
If you have doubts, you need an extra incentive; you want to change your diet and your usual workout plan, why not look for and hire a personal trainer?
These are real professionals who will answer all your questions, develop an individual training program, will monitor the right technique, help maintain a healthy lifestyle!
Realizing at least half of our list, you will be on the right path to getting rid of fat on your stomach!
Remember that changes will not happen overnight. If you do nothing at all, then there will be no results!
Which of these tips will you use to remove fat from the abdomen and get in good physical shape?
If you have other tips or exercises, share with us.