Fat On A Stomach: 5 Types, Five Strategy
A painful question for many women: where to put the stomach? It stands out under the tight-fitting dress and looms threateningly over the jeans belt … Alas, not everybody can be helped and fit with the abdominal exercises. Why? Coach and guru of his business, James Dugan explains: not all bellies are the same, and each type needs a particular approach.
Animal - “flat tire.”
Such a tummy is more comfortable to remove the rest because its reason is in the wrong diet and insufficient exercise.
How to determine: People with such a stomach, as a rule, lead a sedentary lifestyle, both at home and at work. They also often have an overwhelming love of sweets.
Typical bad habits: If you do the little exercise and eat a lot of sweets and refined carbohydrates (cakes, pastries, white bread), as well as “starchy” carbs (pasta, rice), then you probably have extra fat on your stomach, legs. And hips counts James.
Making the waist: Give up alcohol. “Alcohol is a fatty bomb for the abdomen - pure sugar, which is directly deposited in the waist area, and slows down the breakdown of other fats until it digests itself,” says James. A couple of glasses of the wine several times a week and - hello, wine tummy! After two weeks, as you completely give up alcohol, you can start a diet, but do not rush to begin calorie arithmetic, where it is more important - what you eat. Focus on fresh foods that are prepared at home - fish, eggs, meat, and vegetables. And do not be afraid of good fats from avocados, nuts and fatty fish, they, on the contrary, will help you lose weight. For this type of abdomen physical exertion is a principal assistant. Go more, do yoga. The gym you do not have to.
Good advice: If you encourage yourself to cakes and seize trouble with biscuits - quit this habit. Looking good means and feeling good. The starting point for getting rid of any hanging belly is to learn to be happy!
Stressful belly
Peculiar to perfectionists and 100% loyalists.
How to identify: Such people often suffer from digestive problems that cause bloating. “Such a stomach is easy to identify: most of the weight is concentrated in the front of the abdomen in the navel,” explains James. “Under stress, we produce cortisol, a hormone that pushes the body to harvest fat in the abdomen.” To the touch, such an abdomen seems hard rather than soft.
Typical unhealthy habits: People with this type of abdomen often skip meals, overload their adrenal system with caffeine and junk food.
Making A Waist:
Get enough sleep. “Constantly nervous women rarely sleep well, which disrupts the production of leptin, a hormone that regulates appetite and metabolism,” says James. “So we grab hold of high-calorie, sweet foods to maintain energy.”
Before bed, practice meditation, take a relaxing bath and cut coffee to two cups a day.
Do not overload in training. “Enhanced fitness classes that increase cortisol levels are not the answer to the problem,” says James. “Yoga and long walks will help you, which will help increase strength while calming the body.”
Magnesium is a calming mineral that helps soothe a stressful tummy. Eat more foods rich in this mineral: leafy vegetables, nuts, and seeds.
Good advice: Yoga before bedtime will help reduce cortisol, and chamomile tea - to calm the nerves.
These women are usually very busy mothers, torn between family and career, sometimes even practicing in the gym, but not for the benefit.
How to determine: They can follow the “diet + fitness” scheme, doing the same exercises and eating the same foods. They are generally slender, but a piercing lower abdomen spoils the whole silhouette.
Typical unhealthy habits: “Enhanced fitness and misuse of sports equipment can put a lot of strain on the hips and lower back, causing the abdominal muscles to tighten and bulge,” says James.
Making A Waist:
Proper nutrition and plenty of fiber perfectly normalize digestion, saving you from the unpleasant sensations of bloating and constipation, which contribute to the swelling of the tummy- “wallet.” Leafy vegetables, oat bran, and whole-grain products are natural sources of essential fiber.
Instead of the press, do push-ups on the elbows. To do this, lie on the floor, resting on your elbows, and lift the body with your back straight, standing on your toes, becoming parallel of the level. Start doing for the exercises for 10 seconds, eventually extending them to 1 minute.
There is a common misconception that lifting weights builds up muscles in women. The opposite is exact: such exercises help strenuously burn fat in a short time. Do squats and lunges with dumbbells in several short approaches.
Good advice: Treat your tummy with love: reduce inflammation, drink more fluids and eat leafy vegetables and light proteins - fish and chicken.
Mother’s Belly
This type is found in women who have recently given birth, and in mothers of many children who do not have enough time for themselves.
How to determine: “After giving birth, the uterus descends and becomes much harder than before pregnancy,” explains James, “it may take about six weeks to recover, so do not even dream of having a flat stomach before this period expires. To strengthen the relaxed muscles, it is necessary to enhance blood circulation in this area, training the pelvic diaphragm and lower abdominal muscles.
Typical bad habits: Rapidly returning to training. “I would recommend to postpone them for 2-3 months,” advises James. - Excessive worrying about the excess weight left after the birth will in no way contribute to its reduction. Relax and rest! ”
Making A Waist:
“Fish oil supplements activate the hormones that burn fat and stop the hormones that accumulate fat,” says James. - Start taking three capsules of 1000 mg with food and slowly increase their volume to 5 capsules. I’ve been El Macpherson’s trainer throughout her two pregnancies, and she has been taking fish oil so far. ”
Increase the intake of good fats from nuts, oils, and olives. “They not only help burn the deposited fat and better absorb vitamins but also charge with energy - that’s what all mothers need without exception,” adds James.
Keel exercises act as a natural corset, pulling up the belly from the inside. Tighten the muscles of the vagina 15-20 times for five visits a day.
Avoid abdominal exercises. “After the birth, the white line of the abdomen - the tendon cord stretching down from the middle of the abdomen, is moving apart, and you need time to restore it,” explains James. - Exercises on the press - the worst thing you can do in this period because the muscles stretch even further. Instead, take deep breaths with tightening the abdomen, standing on all fours, as well as Kegel exercises. ”
Practical advice: Set yourself a quiet hour during the day, preferably with an opaque mask, and also stretch before bedtime to restore the hormones responsible for sleep and fat burning.
Swollen Belly
It is flat in the morning, but increases during the day from gas and indigestion.
How to determine: An abdominal distension does not spare either thin or fat women. It is usually the result of intolerance to some foods and allergies, as well as a poor diet.
Typical bad habits: You always, and, probably, and all your life you eat foods to which you have an intolerance, without even knowing it.
Making A Waist:
The most common non-portable foods are wheat and gluten (bread, pasta, muffins, pizza, cakes, and instant cereals), alcohol, yeast (in baking and beer) and dairy products (cheese, milk, butter). “Gluten has a particularly negative effect on the intestines and makes the stomach bulge,” adds James.
Try to find out what foods cause digestive upset because no one knows your stomach better than you. Try to give up gluten for a while and compare sensations. Focus on fresh vegetables, meat, chicken and fish.
It is possible to help the intestines not only with the right products but also with their proper use. Breakfast should be the main meal when digestion is in the most active phase, and at night try not to eat, so that the stomach is swollen. Chew food thoroughly and drink more water.
Bloating may also be the result of the violation of the intestinal microflora. And to make the joint flat, it is necessary to “add” useful bacteria to it - using pre- and probiotics. As food, miso soup, sour cream, kale, garlic, and onions are suitable for this. Remember: a healthy intestine means “flat stomach.”
Good advice: Unbelievable, but breathing exercises can be the surest way to reduce such a stomach. Try the following technique: lie flat on your back, completely relax and take ten deep breaths and exhale with your stomach. A walk after a meal will also help digestion.
