How to lose weight in the waist and stomach for a LONG time?

girl doing exercise

Waist, hips, stomach is always a problem area for most women. Perhaps you, like thousands of others, practicing without a rest, but your stomach is still far from ideal, and pack abs and not see it?

Will let you in on a little secret: you will achieve nothing without a proper diet! The struggle for the figure of dreams begins in the kitchen. This rule, which you should remember once and for all, then your workouts will produce the desired result.

Nutritionists in one voice told that when losing weight 70% healthy food. Because physical activity is only 30%, choose an effective exercise for weight loss belly and sides is very important.

Today we finally learn how to lose fat and what exercises for weight loss should implement to finally see the desired result!

The contents

  • Create a weight loss plan
  • Diet for weight loss waist and stomach
  • How to get rid of belly fat through exercise?
  • Insights

Create a weight loss plan

The first important thing you should not forget in the process of acquiring pieces of dreams is an integrated approach! It is proven that it is unrealistic to lose weight locally to remove the belly, remove the lugs or make the legs slimmer – if the body loses weight, he loses weight everywhere!

girl holding rope

On the other hand, of course, everyone has their "problem areas", some weak places that fat is stored more than in others, and that these areas need to pay special attention!

Therefore, the main answer to the question: "How to lose weight fast?" is the following: set a goal and go for it! A well thought out plan will help you better understand the actions that will undoubtedly lead you to the desired result.

If your weak spot is the stomach area, then your plan must include the following items:

  • Regular exercise for slimming in the stomach, short workout. You will surely find 15 minutes a day for exercises that focus on burning fat and building muscle in the abdominal area.
  • Sport four times a week (weight training on Mondays, Wednesdays, Fridays and Sundays). The exercises engage the muscles of the lower and upper abdomen to intensify the work of the abdominal muscles.
  • Other days put a bet on aerobic exercises that burn fat. The easiest way is brisk walking or Jogging. Cardio exercise should take at least 30-40 minutes of your time – only in this range starts fat burning.
  • Workout must be combined with a diet based mainly on vegetables, fruits and herbs. Don't forget to drink water.

Diet for weight loss waist and stomach

nuts, fruits, vegetables, rope

How to lose weight in the waist and stomach? First, you don't need to starve or to exhaust yourself with strict diets to have a flat stomach. On the contrary, to lose weight, you should eat balanced and often enough to the body did not feel stress and not garnered calories "for later".

To lose weight in the waist enough to include in the diet foods rich in antioxidants that will help you speed up metabolism and improve metabolism, which in turn will lead you to a gradual reduction and normalization of weight:

Green vegetables

Eat the greens! Because of this you will provide the body a large number of dietary fiber, which will provide you a feeling of fullness for a longer time. Special attention should be given to vegetables such as broccoli, green beans or Kale.

Whole wheat bread

Choose bread made from sprouted grains or at least whole wheat flour.

Traditional bread rapidly raises the blood sugar level. As a result, the body releases cortisol and adrenaline, which are intended to stabilize the situation in the body. This contributes to the accumulation of excess fat.

Therefore, it is better to abandon the usual bread made of white wheat flour (contains a lot of gluten) and replace it with whole grain baking, which does not cause such a rapid increase in blood sugar levels.

Healthy fats

You must include healthy fats in your diet. Olive oil, avocado, Flaxseed oil and nuts should have in your diet.

Nutritionists say that vegetable oils contribute to reducing appetite and accelerating the metabolism and thus weight loss. Eating the right fats is a reasonable strategy for losing weight.


Instead of a fatty piece of pork or veal, choose fish. This is a good quality protein that contains omega-3 fatty acids and polyunsaturated fats that affect the speed of metabolism.

The oil contained in fish, is the fuel for metabolism. So type in your daily diet salmon, tuna, sardines, trout or mackerel.


Studies have shown that leucine is one of the amino acids contained in eggs can help you lose weight, stabilizing blood sugar levels. In addition, egg is a rich source of protein, calcium, folic acid omega-3.


They contain a lot of vitamin C and help to fight fluid retention in the body. So try to drink warm water with lemon – is immediately after waking. If you don't like water with lemon, add a little honey.

How to get rid of belly fat through exercise?

she makes the bar

Folds on the abdomen and flanks is not a death sentence. Your problem is simply excess fat in the upper body. Most women around the world struggle with this problem, which mainly affects the beautiful half of humanity after 35 years.

Regular exercises help to speed up the process of burning fat, strengthen muscles and improve skin condition.

You need to choose a training plan, which will actively engage the muscles of the abdomen, and, at the same time can increase the heart rate to a level that will allow you to quickly burn fat.

You will notice the first results after two weeks of regular training. However, it is important to do at least 3 times a week and follow a proper diet. Low-calorie meals will boost your metabolism and increase the fat loss effect.

We offer to your attention three exercises for slimming the waist:

Exercise " elbow – knee

Stand up straight. Right leg bent at the knee, raise up diagonally to the height of the chest. Twisting your torso, touch your right knee to the left elbow. Change your position regularly, alternating right knee/left elbow and left knee and right elbow. Don't forget to keep your back straight and abdominal muscles – tense throughout the exercise to stabilize the upper body.

Exercise knees up

Do running in place, lifting knees as high as possible. Keep your arms bent at the elbows and relaxed. Continue the exercise for 30 seconds. The first 15 seconds perform each exercise at a moderate pace and accelerate in the second half of the approach.

Exercise climbing

Stand in the bar on straight arms (put your weight on hands and toes, keep your back straight, not bending at the waist). Raise your hip slightly higher and begin to pull that knee to your chest. Work dynamically like you really are climbing. During exercise follow the position. Make sure you don't lift the hips too high.


girl gardit a water bottle and Mat

As you can see, to lose fat on waist and abdomen is possible and this does not necessarily years to starve!

Diet for weight loss the waist and stomach should be first and foremost balanced and nutritious to the body not feel hunger and do not procrastinate eaten by you "for the future" in the form of subcutaneous fat.

It will be enough to devote 15 minutes a day to perform simple exercises that do not require special equipment or gym equipment to tone the abdominal muscles and to burn the hated folds on the abdomen.

Remember that the important thing in every business is a system and daily work. Only in this case, you will be able to achieve their goals and in return their efforts to the figure of your dreams.

Go to their goal, despite the difficulties and the circumstances, you now have all the knowledge to win in the struggle for a beautiful slender body!