Is it possible to get rid of belly fat in one month at home

The problem of extra centimeters in the abdomen and waist area is probably familiar to many. Some girls claim that even with constant physical activity, proper nutrition, and sports, this area is difficult to tighten. Women especially face a protruding belly after pregnancy, childbirth, and excess weight gain. The waist and belly area is the first to gain weight and the last to lose weight.

Keep in mind that if you are overweight, you should not suddenly go on a strict diet, stop eating, or exercise from morning to evening. This is fraught with sagging, flabby skin, stretch marks, deterioration in health, and health problems. But a daily, selected set of exercises in combination with proper nutrition will definitely correct the figure and make it seductive. With a strong desire, perseverance, and a desire to see the end result, removing your belly in a month is quite possible. Have you prepared your exercise mat? Turned on your favorite rhythmic music? Aired out the room? I invite everyone who wants to get a beautiful body to the home gym.

Shots that hit the target are exercises for the abdominal area and working with a hoop. Together, they shape a woman's figure, do not allow the abdominal muscles to make the figure rectangular, clearly defining the waist.

Hula hoop: benefits and harms

A beginner should not buy a heavy hula hoop. When spinning, the hoop picks up speed and its weight can injure the spine, harm the kidneys, and leave bruises on the body. If you are just starting to spin, start with a small weight - the result will not be long in coming. When exercising with a hoop, blood circulation accelerates, the abdominal muscles warm up, and the abdomen is massaged, which helps to reduce the fat layer in it and increase tissue tone.

Exercises for the abdominal area

After rotating the hoop, it is advisable to do a set of exercises to strengthen the abdomen. They tighten the stretched abdominal muscles, burn excess fat, and form a beautiful pattern in the tummy area.

Important: to achieve the fastest result, do not lift your body or legs above 45 °. Perform the exercises at a fast pace, several approaches in a row.

The first,simplest, most familiar exercise option is to fix your feet (a sofa or chair will do), perform at least 20-30 lifts of the body from the floor (not high!!!). Do three approaches. The last 10 lifts will be indicative. When they are given with difficulty, through force - this is the norm, if easy, then increase the number to 50-70-100 in each cycle. This exercise is done both with straight legs and with bent knees, when the feet are on the floor. Between approaches, exercise with a hula hoop.

The second option is to raise your legs. Lie down on a hard, flat surface, arms pressed to the floor along the body. Raise straight legs not high from the floor, the lower, the greater the load on the press. It is advisable to do the exercise in a tense state, keeping your legs in the air. Be sure to do several approaches, as indicated above in the first option. A good solution would be to write your name in the air with slightly raised legs. This is much harder than just doing swings.

To remove your belly in a month, stick to an optimal schedule of physical activity - 3-4 times a week, preferably every other day, and not daily. If you have problems with your spine or abdominal diseases, you should consult a doctor before starting classes.

You won't be able to get rid of your protruding tummy with just classes. To speed up the process and enhance the results, stick to a healthy diet and cleanse your body of toxins. Unfortunately, your belly grows in the kitchen (we're not talking about pregnancy).

Nutrition

To remove your belly in a month and speed up the appearance of a beautiful press as much as possible, use the rules below.

1. Reduce the number of calories you consume. For women, the recommended range is 1800-2000 daily.

2. Eat a low-carb diet twice a week. Scientists have confirmed that fat burning and improved metabolism occur faster with this diet. The main condition is to consume at least 50 mg of carbohydrates. The simplest solution would be to serve all meals on lettuce leaves 3 times a day, eat a piece of fruit after meals, completely eliminate baked goods, pasta, and reduce the amount of grains in the menu.

3. Increase your consumption of foods rich in fiber. They help you feel full longer and help burn excess fat. I have formed a list of products in order of decreasing fiber content:

• bran;
• dried apricots;
• raisins;
• corn;
• avocado;
• whole grain bread;
• Brussels sprouts;
• broccoli;
• pumpkin;
• raspberries;
• green beans;
• carrots;
• blueberries;
• white cabbage;
• oranges, apples, strawberries - equal content.

4. Reduce the amount fats, fried, smoked foods, sweet carbonated drinks, alcohol. Do not eat after 6 p.m.

To consolidate the result, be sure to do 2-3 fasting days a week. The choice of such diets is great. This can be a day on buckwheat, apples, kefir or rice. Such a trick allows you to deceive the body, not to provoke the deposition of reserves for a rainy day.

Do not forget about the drinking regime. Consumption of clean mineral water should be at least 2 liters per day. An excellent option would be melt water, which helps improve metabolism, cleanse the lymph, and rejuvenate the body. It is not advisable to drink boiled water - it is "dead".

Additional procedures

Massages and cosmetic wraps will help remove the belly in a month. When choosing a salon and a specialist, read the reviews of their clients, level of service, and qualifications.