The basic principle of weight loss as simple: to force the body to burn body fat is gradually emerging on the abdomen, buttocks, thighs, you need to cut the number of calories consumed, and at the same time - to increase physical activity. Without the usual "fuel" the body begins, finally, to use as a source of energy for physical activity, those excess calories that were deposited as fat "in reserve".

Based on this logic, one might think that the ideal way to lose weight - it's nothing at all, there are as many sports, limited to a modest glass of yogurt and an apple a day, and torture yourself physically demanding. In fact, a bit more complicated: from the strict diet that causes a person to starve, much more minuses than pluses. The body, having lost most of the power, including "emergency mode" and starts to store more fat "rainy day", and effort to limit yourself to food, will be totally in vain. Therefore, in order to remove belly fat, diet, by and large, do not need - it is more important to find an appropriate balance between the body uses calories and consumables.

"Calorie" balance

A calorie deficit, the basis of effective fight against fatty deposits, can be calculated with almost mathematical precision: in the "coming" to write down everything that is used in food for a day, in the "flow" - all activities for which the body spends just a little energy. "Expenses" should slightly exceed the "arrival" of calories, and the trick is done - the required calorie deficit is created, the body does not suffer from exhaustion and gradually, smoothly, uses stored fats without any damage to health. The amount of calories that you need to "cut" from the daily diet, in order to remove belly fat without dieting, professional nutritionists have long counted for us: an average of "calorie" deficit should be between five hundred to eight hundred calories. Too big calorie deficit created by strict diets, dangerous for the organism as a whole: a constant and significant lack of energy slows down metabolism Improves metabolism and losing weight without dieting   - The body goes into a kind of "hibernation" - and ingested food is digested much more slowly. The result was not slow in coming: lethargy, fatigue, constant fatigue, inability to quickly wake up from sleep Dreams: how to understand our dreams   - A direct consequence of the lack of energy the body needs.

How to cut calories and cheat hunger?

To remove the stomach How to remove belly fat: tips and tricks   without dieting, it is necessary both to eat and to give a little more time to physical activities. Clearly, proper nutrition Proper nutrition - the basic precepts of healthy food   - Is exactly half needed to quickly burn fat measures .  The concept of "correctness" of power in a weight loss - this is, firstly, reduce the number of calories, and, secondly, the construction of an adequate diet with the right balance of protein, fat and carbohydrate (as a percentage of carbohydrates should be more likely, because it with carbohydrates the body gets most of the energy and fat - less than all) .  Cut back on calories without sacrificing the body - so that you are not tormented by unpleasant feeling of hunger - it is possible, by reducing the size of portions (the golden rule of "eat less, but more often" always topical) .  In addition, the basis of the diet should be low-calorie foods, but nutritious, providing a feeling of satiety for a long time .  Such, for example, any or whole grains as the favorite in Japan, rice is one of the main secrets of harmony residents of the rising sun .

We accelerate the burning of fat: aerobic exercise

The second important component of the fight against fatty deposits - exercise. It is not necessary to become a customer favorite gym classes and spend a few hours daily. It has long been proved that excellent results provide a brief lesson: just dedicate thirty minutes of aerobic (this is important) loads three or four times a week, and very soon you will notice that the fat from the abdomen gradually begins to fade. A necessary complement to aerobic exercise - strength training: just build muscle, you can force the body to spend a little more calories on a daily "service" muscle - and thus increase required for the disappearance of fat calorie deficit without any damage to health.

Tatiana Smirnova

The power of every healthy person to maintain their youth and health for many years, to make your body younger - for this you just have to move more. In fact, many health problems, which we attribute to aging - from slow metabolism Slow metabolism: how slimming complicate his task   to block arteries - at least partly the result of a sedentary lifestyle. Scientists have not discovered, and is unlikely to ever discover the fountain of youth, but a way to rejuvenate his body there - it is available and familiar to everyone.

Let you not twenty, not thirty or even forty years, thanks to the body's ability to self-renew, you can feel good at any age. You probably already know that in order to limit and using your body, you need to exercise regularly, but if you are organized, as the vast majority of people - you know very well how easily deviate from the intention to exercise regularly. Part of the reason for this is that many people just do not realize until the end, how much better they would feel if their body is constantly getting good exercise. What exercises are necessary for rejuvenation and health, and why it is so important they?

Cardio-training and their use

Key recommendations: dedicate moderately intense cardio workout for 30 minutes five days a week. An alternative can be a very intense workout duration of 20 minutes, three times a week.

• Healthy Heart

This advantage is a cardio exercise is known, perhaps, to everyone, but not everyone knows how to actually load these good for the heart, and - especially for women. High triglitsedirov level, low high-density lipoprotein (HDL) cholesterol, type 2 diabetes and obesity - all risk factors for heart disease Bole common in women than in men. Cardio exercises help to avoid these problems. Regular exercise can also reduce the level of potentially harmful for the heart stress hormones How to beat stress? Create an oasis   - Is another benefit for women who tend to be more susceptible to stress than men. Do you think you're too young to think about preventing heart disease? It is possible that we have a little was late - many people have these illnesses begin to develop in 20 years, and even at a younger age, even though they appear much later.

• Cancer Prevention

Experts say that a sedentary lifestyle and poor nutrition are linked about a third of all cancer deaths. People have a good opportunity to reduce the risk of cancer, but many of them believe that it is not in their power. In fact, a simple cardio exercise, such as walking or cycling reduces the likelihood of breast cancer and colon cancer, as they help to control the level of estrogen Estrogen - the key to bone health   and insulin The principles of action of insulin - the science of saving lives   - Two hormones can stimulate tumor growth. Cardio workout may also provide some protection against other types of cancer, as they help to control weight. According to a recent study, overweight or obese women increase the risk of 11 different cancers. Want to lose weight? To achieve good results, experts recommend 30 minutes to train together for 60-90 minutes at least five times a week.

• A more youthful body

It was found that regular performance of cardio exercise in middle age can slow the biological aging of ten years or more. How? This is explained mainly by the fact that regular exercise help to maintain the so-called aerobic capacity of man - an indicator showing the body's ability to consume oxygen and use it to generate energy. Reduction of aerobic capacity begins on average after 20 years.

• A strong immune system

Cardio exercise helps strengthen the body's defense against viruses and bacteria. Experts say that adults who exercise regularly, get sick less often cold and flu season, they also reduced the risk of developing more serious diseases.

The load for the muscles of the trunk and their use

General advice: do exercises for the muscles of the abdomen, back and pelvis for 20-30 minutes two or three times a week.

• Development of the vestibular system

Maybe you think that only older people need to worry about the stability of the body, but if you are older than 25 years, your vestibular stability has started to decline. Blame it on his sagging proprioception - the ability of the brain to determine the position of the body in space, as well as the position of the individual parts of the body. Due to the violation of this ability, you can put your foot on the wrong step, step on a slippery stretch of road, even though it seems to be seen and were not going to attack him, and so on. Training the muscles of the body helps improve proprioception and the vestibular stability.

• Healthy Back

Weak trunk muscles can lead to various problems, including one of the most common - pain that becomes a constant companion of many people over the age of 30-40 years. If fate as loin assumes the weight of the entire body, it becomes clear why she was suffering. However, developed muscles of the upper body will help to distribute the load and stabilize the spine - exercising regularly, you can never know how sore lower back, but at the same time reduce the probability of more serious problems with his back.

• More energy

When the muscles of the trunk strong, many things are easier for you - whether it's running or cleaning the house. The reason for this is that the muscles of the back and abdomen are involved in almost every movement that you make - even when you are sitting, they are tense you to sit up straight.