How to lose weight and remove belly fat for a woman or a man after 30 years of age in a short time. Nutrition, exercise, procedures

A healthy appearance speaks of a properly functioning body and a harmonious lifestyle, improving the mood of its owners. Some people are naturally plump and plump even suits them; in other cases, there are many ways to lose weight that can be implemented at home. They differ for men and women.

Most often, fat accumulations form in the abdomen and sides. To remove them, you need to analyze your behavior and identify the reasons for weight gain.

Short visits to the gym and periodic diets may not cope with the belly, since the basis of such changes in the figure is metabolism. It is negatively affected by habits such as smoking, alcohol, a sedentary lifestyle and general slagging of the intestines and body.

Is it possible to lose belly fat in a week?

Is it possible to significantly reduce the fat layer on the anterior abdominal wall in just seven days? Unfortunately no. However, you will definitely succeed in reducing the size of your abdomen, making it more toned and aesthetically pleasing, regardless of gender and age. To do this, we need to remember that the stomach is not only fat, but also muscles and internal organs, primarily the intestines. This means that for urgent weight loss in the abdominal area you need to:

Get rid of waste accumulated in the intestines.
Get rid of excess fluid in body tissues.
Oddly enough, work on your posture.
Tighten the rectus and transverse abdominal muscles.
Lose excess weight as much as possible.

What sports supplements should I take?

Choosing supplements on your own is harmful and even dangerous. They are chosen after the recommendation of the coach.

Main types of additives:

BCAA is a set of amino acids that will help you lose and maintain proper weight and help build muscle mass.
Protein helps maintain the required level of protein in the body.
L-carnitine delivers fats obtained from food to muscles for processing. This supplement is useless without intense sports activity.
Vitamins and minerals. These substances accompany all body processes.
Omega-3 helps the heart function, cleanses blood vessels of cholesterol, and improves metabolic processes.

Popular sports nutrition brands:

BSN;
Ultimate Nutrition;
Dymatize;
Universal Nutrition;
Optimum Nutrition.

All of these companies produce a variety of supplements.

Don't miss the most popular article in the section: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video lessons.

Cleansing procedures and diet

The large intestine of an adult, as a rule, is clogged with unremoved waste products, and the desire to reduce the volume of the abdomen in a week is an excellent reason to clean it. This can reduce your weight by several kilograms. At home, a fasting day of bran, freshly squeezed juices, kefir, apple, herbal infusions or rice will help you cleanse yourself. In this case, an enema will enhance the effect.

Switch to a lighter diet, mostly plant-based. Fiber-rich vegetables and fruits will help remove all excess from the body. In addition, plant-based foods are quickly digested and do not stay in the body for long, which means you will feel lighter and your stomach will look flatter.

Give up salt at least for a while - this will help prevent fluid from accumulating in the tissues and reduce volume. You can use mild diuretics (herbs, teas, herbal remedies), but only if your kidneys are absolutely healthy.

The above methods will reduce abdominal girth and body weight, as well as improve your appearance and well-being. After all, a clogged intestine means constant poisoning of the body with products of rotting and fermentation. Cleansing and healing the gastrointestinal tract refreshes the skin, improves complexion, hair and nails, improves mood and vitality. Now doing exercises will be much more fun!

How much water to drink

The optimal amount of water per day for a person is about 2 liters. Drinking more than 4 liters will cause water to remove beneficial substances from the body and overload the liver. Liquids in the form of juices, teas, coffee, soups are not included in this figure.

The rules for drinking water during the period of burning excess fat cells are as follows:

You should not drink store-bought sweet waters, including those with gas.
It is worth reducing the amount of coffee - it dehydrates.
You can flavor the water with honey, ginger, and a few tablespoons of citrus juice.
You need to drink a glass of water in the morning on an empty stomach.
If you drink water from the tap, then only boiled and settled water. Useful mineral, melted.
A glass of warm water with lemon half an hour before eating will clear the stomach and reduce appetite.
You can't wash down your food.
Cold water stimulates the production of gastric juice, so a person eats more. Warm water makes you feel full.

Posture correction to reduce belly fat

If you look at people with big bellies, you will definitely notice that they also have problems with posture - a relaxed, voluminous belly “pulls” the back along with it, it bends in the lower back, and the shoulder blades and hunched shoulders go back. It turns out to be a “question mark”. As soon as such a person tries to straighten up, straighten his shoulders, his stomach immediately tightens. The problem is that a person usually does not stay in this position for a long time - he forgets about the need to monitor his posture, gets distracted and takes a normal position.

Three things can help: periodic reminders (at least on the phone), a special bandage to correct your posture, and exercises.

A static exercise developed in Japan gives good results in reducing the abdomen:

Prepare a thick roll (for example, a rolled towel) with a diameter of about 10 cm.
Lie on the floor and place the roller exactly under your lower back (the projection of your navel should be right on it).
Extend your arms straight above your head and place them on the floor, palms down, with your little fingers touching each other.
The legs should also be straight, the heels should be feet apart, and the big toes should be joined.
You need to lie there, trying to relax your whole body as much as possible, for at least five minutes. At first it is not easy to maintain the described position of the palms and feet, but as the spine straightens and the joints become more flexible, this will become easier.

The exercise helps to normalize the relative position of the spine and pelvic bones, as a result of which the intestines also move “into place,” which, due to imbalance of the musculoskeletal system, seems to fall forward. If you perform the exercise correctly and daily, the results will become noticeable in a short time.

Medical classification of fat deposits

In medicine, the disease is classified according to different criteria:

By BMI (body mass index). It is considered an imperfect scheme, since it does not take into account the age and gender of a person, as well as his type of activity***. For example, high BMI in athletes is not explained by excess fat, but by the amount of muscle mass.
For the reasons and mechanisms of development of the disease.
According to the clinical pathogenetic picture.
At the location of fat deposits.
According to morphological characteristics.

To determine abdominal obesity (accumulation of fatty tissue in the abdomen and upper torso), a coefficient equal to the ratio of waist circumference to hip circumference is used. We can talk about health problems if this coefficient exceeds 0.8 units in women.

Additionally, the disease is classified according to its developmental characteristics: it can be primary obesity (weight increases gradually, deposits are uniform, develops due to poor nutrition) or secondary (occurs against the background of hormonal imbalance).

Exercise "vacuum" to reduce belly fat

Almost all abdominal exercises are aimed at strengthening the rectus abdominis muscle. It is interesting that the degree of abdominal convexity is much more affected by the condition of the transverse muscle, for training which there is only one exercise - “vacuum”:

Take the starting position, calm your breathing.
Exhale all the air completely, draw in your stomach as much as possible, as if trying to press its front wall to the spine, the direction of movement is under the ribs.
Stay in this position for as long as possible, but not to such an extent that you then convulsively swallow air.
Calmly relax your stomach and inhale.

To quickly reduce your belly and maintain the achieved result, you must perform this exercise daily at least 40 times - 10 repetitions in four positions:

lying on your back with your knees bent and your feet flat on the floor:

standing on your feet;
standing on your hands and knees;
sitting on your heels.

It is best to do the “vacuum” in the morning on an empty stomach, but after drinking 1-2 glasses of water. A beneficial side effect is the activation of intestinal motility and the general awakening of the digestive system.

You can clearly see how this exercise is done in different stances in the video:

Making a menu for weight loss

WHO recommends limiting the consumption of “free” sugars and sodium salt, but increasing the amount of fresh fruits and vegetables in the diet. According to experts, this should affect the preservation of health and improve the quality of life, as well as prevent the development of obesity****. Creating your menu in accordance with WHO recommendations is quite simple. We have prepared a table from which you can select suitable products.

Squirrels	Eggs, dairy products, meat and poultry, fish, seafood
Fats	Oils, avocado, nuts, duck, pork
Carbohydrates	Whole grain coarse bread, buckwheat, oatmeal, beans, peas, lentils, apples, pears, grapefruits and all vegetables (except pumpkin, potatoes and corn), dark chocolate
Beverages	Pure water, green tea, rosehip infusions, high-caffeine drinks without sugar

Herbalife Nutrition protein shakes can be an additional source of protein. They can replace a full meal and promote a long-lasting feeling of fullness, preventing overeating.

A set of exercises for working the abs and core

A set of the following exercises will help you remove your stomach and sides:

Push-ups with lunges . Starting position (IP) - high plank. Move your leg to the arm of the same name so that the foot and hand are parallel, bend your arms slightly. Return to IP, repeat on the other leg.

Abduction of legs and arms . IP in emphasis on hands and knees. Touch the knee of the opposite leg with your elbow, extend your arm forward and your leg back parallel to the floor. Repeat the movement up to 15 times, switch arms and legs.

Men's home workout program for losing weight in the abdominal area

In order to lose excess weight and remove belly fat, you need to exercise 3-4 times a week. It would be enough. It is not necessary to do exactly three cardio workouts or three strength workouts. It's better if you alternate and combine them.

We offer one possible workout option for weight loss for 4 weeks for a beginner.

We use HIIT (High Intensity Interval Training) here because research shows it is the fastest way to get your body in shape.

1 Week

1 day

Abs workout:

Exercise 1: side plank. 20 seconds exercise / 10 seconds rest. 8 laps.
Exercise 2 - rock climber. 20 seconds exercise / 10 seconds rest. 8 laps.
Exercise 3 - leg raises - 10 times, 5 approaches.

Day 2

Cardio workout:

Exercise 1: burpee. 20 seconds exercise / 10 seconds rest. 8 laps.
Technique for performing the burpee exercise
Exercise 2 - jumping jack. 20 seconds exercise / 10 seconds rest. 8 laps.
Asterisk exercise technique
Exercise 3 - running in place. 20 seconds exercise / 10 seconds rest. 8 laps.

Day 3

Jog 15 minutes:

1 minute - slow run.
1 minute - run at an average pace.
After this, we alternate: fast run - 15 seconds, slow run - 1 minute.
We finish with 1 minute steps.

2 week

1 day

Abs workout:

1 exercise - twisting with legs on a hill. 20 seconds exercise / 10 seconds rest. 8 laps. Rest 1 minute and 8 more laps. Total: 16 laps.
Exercise 2 - classic plank. 20 seconds exercise / 10 seconds rest. 8 laps.
We hold the bar on our elbows. We don’t fill up the basin
Exercise 3 – “climber”. 20 seconds exercise / 10 seconds rest. 8 laps.

Day 2

Cardio workout:

Exercise 1 - squat jumping. 20 seconds exercise / 10 seconds rest. 8 laps.
Squat jump exercise technique
Exercise 2 - running up the stairs. 20 seconds exercise / 10 seconds rest. 8 laps. Rest 2 minutes and 8 more laps. Total: 16 laps.
Exercise 3 - jump. Rest 1 minute and 8 more laps. Total: 16 laps.
Jump exercise technique

Day 3

Jumping rope 15 minutes:

Warm up for 1 minute, jump at an arbitrary pace.

Then we alternate exercise options:

Jumping on one leg - 30 seconds
jumping back - 40 seconds
classic jumps - 1 minute
jumping at maximum speed - 15 seconds

3 week

1 day

Abs workout:

Exercise 1: sit-ups. 20 times, 5 approaches.
Exercise 2 - side plank. 20 seconds exercise / 10 seconds rest. 8 laps. Rest 1 minute and 8 more laps. Total: 16 laps.
Exercise 3 - leg raises. 12 times, 4 sets.

Day 2

Cardio workout:

Exercise 1: burpee. 20 seconds exercise / 10 seconds rest. 8 laps.
Exercise 2 - walking lunges. 20 seconds exercise / 10 seconds rest. 8 laps.
Read also: Proper nutrition for losing belly fat - diet menu for every day and foods that help burn fat
Lunge-walking exercise technique
Exercise 3 - running in place. 20 seconds exercise / 10 seconds rest. 8 laps.

Day 3

Jog 20 minutes:

Warm up for 1 minute, run at a slow pace.
Next, we alternate between sprinting for 15 seconds and slow running for 45 seconds.
We're walking for the last minute.

4 week

1 day

Abs workout:

Exercise 1: crunches with legs in the air. 25 times, 5 approaches.
Exercise 2 - side plank. 20 seconds exercise / 10 seconds rest. 8 laps.
Exercise 3 - classic elbow plank. 20 seconds exercise / 10 seconds rest. 8 laps.

Day 2

Cardio workout:

1 exercise - jumping jack. 20 seconds exercise / 10 seconds rest. 8 laps. Rest 1 minute and 8 more laps. Total: 16 laps.
Exercise 2 - squat jumps. 20 seconds exercise / 10 seconds rest. 8 laps. Rest 1 minute and 8 more laps. Total: 16 laps.

Additional procedures for rapid belly reduction

Cosmetology offers wraps - salon or home. Specialists use special formulations with seaweed, medicinal muds and clays, and ready-made cosmetic pharmacology preparations. At home, you can use, for example, the following recipes:

Coffee wrap . Mix the drunk coffee (the grounds remaining after preparing the drink) with any base oil, you can also add essential oils - pine or citrus.
Honey mustard wrap . Mix a little honey, base oil and mustard powder until a not too thick paste is obtained.
Pepper wrap . Combine ground red pepper with olive or other oil, add honey.
Clay wraps . Blue and/or white clay, diluted with water to a creamy consistency.
Just vinegar and water in a 1:1 ratio.

The wrapping is quite simple:

Apply the composition to the skin of the abdomen.
Wrap cling film on top in several thick layers.
Lie down, cover yourself warmly and relax.
After finishing the procedure, take a shower and apply nourishing cream to the skin.

Any composition for wraps must be tested on a small area of skin before use (usually on the bend of the elbow) to exclude the possibility of an allergic reaction.

Recipes with mustard or pepper are warming, they should be used carefully so as not to cause burns, and only in the absence of any diseases of the abdominal organs. The procedure time is no more than 20 minutes. Coffee and clay wraps remove excess fluid and saturate the skin with antioxidants, minerals and other beneficial substances. They can be kept for up to an hour.

Vinegar wrap is performed slightly differently - it does not require film. Simply cover your stomach with a thin cloth soaked in vinegar solution. As vinegar evaporates from the surface of the skin, it will cool it, causing the body to increase blood supply to the area to warm it up. This wrap is good to do in the warm season, when warming procedures are completely unpleasant.

Common questions on the topic

Very often, nutritionists and fitness trainers receive questions from those who want to lose weight quickly and beautifully. The answers to the most common ones can be found below.

How to get rid of beer belly in a week?

The so-called beer belly is a serious problem that is caused by regular overeating, a sedentary lifestyle, and possibly hormonal changes caused by estrogen-like substances contained in hops.

Abdominal obesity in men cannot be associated solely with beer - the direct effect of this drink on the volume of fat accumulation has not been scientifically proven, like the “hormonal version”.

Rather, the growth of the belly among beer drinkers is associated with the consumption of high-calorie snacks with beer, as well as with a sedentary lifestyle - if a person is used to drinking a liter or two of beer almost every day, he is unlikely to have the time and desire to exercise.

However, if a man decides to quickly get rid of his beer belly, he will be able to do it easier and faster than a woman - all the same hormones, only male ones, contribute to high training efficiency and rapid loss of fat mass. The main thing is to abstain from beer. Otherwise, it will be enough to follow these recommendations.

How to quickly get rid of belly fat for a teenager?

This question is usually asked by girls 12-14 years old. Unfortunately, modern beauty standards, which are far from reality, force teenagers to react painfully to natural body changes during puberty. The fact that a small layer of fat on the thighs and abdomen is natural for the female body is of little consolation to them. If there really is a problem, first of all, you need to normalize your diet by removing “food waste” from it, and also go in for sports, at least with the exercises given in the article.

Under no circumstances should a teenager go on extreme diets, carry out any cleansing procedures, anti-cellulite massages, etc. on their own.

During a period when a child’s body not only grows very quickly, but also changes, acquiring new functions, any inadequate load or lack of nutrition can have the most deplorable effect. And vice versa - any correct effort is incredibly effective, since a young, strong and rapidly growing organism is able to quickly transform and develop.

How to get rid of belly fat after childbirth in a week?

Naturally, it is important to take care of your belly, because reducing it to normal size is not only a matter of beauty, but also of health. But setting yourself such a narrow time frame is unreasonable.

After childbirth, the uterus shrinks to its normal size within three days, but the muscles of the abdominal wall and skin do not immediately regain their original tone. The postpartum recovery time depends on many factors: the woman’s age, her state of health, the woman’s behavior during pregnancy, the natural elasticity of the skin, etc.

To support the internal organs, speed up the restoration of the muscle corset and reduce stretched skin, they practice swaddling (swaddling) the abdomen - tightly swaddling it with a long towel. Today, special bandages, belts, and shapewear can be used for this purpose.

It is important that the shapewear is natural and not too tight. A light massage using oils is possible. No exercises, body wraps, hardware or cosmetic procedures, diets! All this can be connected a little later with the doctor’s permission.

As soon as a woman’s health has fully recovered after pregnancy and childbirth, she can begin an active fight against a sagging and/or enlarged belly. In this case, all the recommendations given in the article are suitable. Massages and wraps will have a good effect, especially if you have skin problems. It is important to coordinate any planned procedures with your doctor, especially if you are a nursing mother.

Our next article will tell you more about how to remove belly fat after childbirth.

Changing your diet

The first thing you need to do to combat belly fat is to improve your diet. The following recommendations must be followed:

eliminate or minimize the consumption of simple carbohydrates. Almost unlimited consumption of fruits is allowed, preferably in the first half of the day;
add foods containing fiber (vegetables, grains) to your diet;
remove carbohydrates from the diet as much as possible, especially simple ones, in the evening;
divide the diet into 5-6 doses during the day, the last one should begin no later than three hours before bedtime;
Calculate your caloric intake and reduce it gradually. It is recommended to gradually reduce the caloric content of the diet by 25%, this will allow you to lose excess weight smoothly and without harm to your health;
remove harmful fats from the diet, replacing them with healthy ones (vegetable and seafood).

Proper nutrition does not mean starvation. The diet should contain a sufficient amount of protein, protein foods should be the basis. If during a diet a woman feels constant hunger, then she is clearly doing something wrong; it is necessary to reconsider the menu and the balance of nutrients.