The best ways to remove the belly of a woman after 45 years

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

In women after 45 years of age, the metabolic process slows down, the internal organs do not work as before, calories are consumed less. You can get rid of the belly that has appeared only with a properly composed diet, an active lifestyle and daily exercise at home.

Proper nutrition

In order for the figure to regain its former shape after 45 years, women need to properly adjust their diet and completely change their diet. We are not talking about special diets for quick weight loss, we are talking about proper nutrition.

Any diet has a short-term effect, then the body regains fat layers and it will not work to get rid of the belly. In order not to starve and at the same time to lose weight, you should properly balance your diet.

Every day, the body must receive 1400 kilocalories to maintain its activity. With a smaller quantity, a feeling of hunger will arise, with a larger quantity, extra pounds will begin to be deposited.

It is important to follow these rules:

1. Each meal must include foods containing protein: chicken or other lean meat, fish and seafood, cottage cheese, eggs.
2. The disadvantage of many diets is the ban on all fats. This is a big mistake, the body needs the required amount of fat. Their lack leads to hair loss, brittle nails, and deterioration of the skin condition. Healthy fats contain all types of nuts, red fish of various varieties, avocados, cold-pressed vegetable oils.
3. Complex carbohydrates, found in all grains, should be in the diet on a daily basis. They remove the feeling of hunger for a long time, the body is quickly saturated with them and receives the necessary energy. The exception is white rice and instant porridge. Bread can be consumed, but only yeast-free and whole grain.
4. The daily menu must contain foods containing fiber. It is she who cleanses the body of unnecessary toxins and improves the metabolic processes of the body. Fiber is found in large quantities in all vegetables, fruits, herbs. There are exceptions: grapes and bananas, due to their high sugar content. Potatoes should be included in the diet in very small quantities.
5. The food preparation method should not include the procedure for frying in a large amount of oil. For proper nutrition, dishes can be prepared in other ways: boil, stew, bake in the oven or foil. If you really want to roast, you can use the grill for frying without oil.
6. You should drink up to two liters of clean water daily without gas. Lack of water in the body leads to weight gain due to fluid retention in the body.

Meals should be fractional with breaks of 3 hours, portions should not be large.

Effective exercise

Exercise is the best way to maintain a healthy weight and is an obstacle to the formation of adipose tissue in places important for women. Simple ones will not take much time, but they will give you a feeling of cheerfulness and positive.

For women to lose weight and shed their belly, it is necessary to increase activity with several popular exercises. Only by establishing the correct lifestyle, including both a healthy diet and exercise, can you correct your figure.

There are many beneficial exercises for women over 45 to maintain their quality of life. Here's how to do the very best of them.

No. 1. Vacuum for a perfectly flat stomach

It is recommended to perform it 1, 5 hours before or after meals. Stand straight, feet shoulder-width apart, take a slow deep breath in and out. Without inhaling, draw in the stomach as much as possible. Hold your breath for about 10 seconds, keeping your stomach drawn in. Then inhale again, and repeat the exercise at least 5 times.

No. 2. Incomplete twisting on the floor

It is necessary to lie on your back, keeping your legs bent at the knees and hands behind your head. Carefully, without jerking, tear your head and shoulders off the floor and stretch forward so as to feel the tension of the rectus abdominis muscles, and lower back down. For the effect, repeat the exercise at least 10 times.

№ 3. Raising straight legs

The exercise is performed while lying on your back. Alternately raise the right or left straight leg up 90 ° in relation to the body. Do not lift your shoulders and arms off the floor. Perform at least 10 times.

No. 4. Bicycle

Lie on your back, straighten your arms freely along the body. Bend the right leg at the knee and pull it to the chest as close as possible, stretch the sock, then straighten the leg to its original position. Do the same with the left leg. Perform alternately on each leg at least 10 times.

This exercise improves the blood supply to the pelvic organs and is very beneficial for women.

No. 5. Mill for hands and sides

Stand up straight, spread your legs with your toes to the sides slightly wider than your shoulders. Tighten your stomach and bend over with a straight back, without bending your legs, down. The right hand must be pulled to the left toe, and the left hand at this time is directed up. Next, you need to make movements similar to the movements of the wings of a mill, alternately touching the socks with your hands.

Better to do at least 15 repetitions. This is a great exercise to thin your waist and tighten your obliques.

Of the static exercises, how to get rid of the abdomen, the most famous is the plank, which strengthens the core muscles, including the abs, which is simply salvation for a woman's waist after 45 years. It is necessary to take an emphasis on the elbows and socks while lying down, try to straighten as much as possible, not allowing the stomach to sag, and hold out in this position for at least 35 seconds.

After mastering this exercise, the execution time can be increased to several minutes. It is not worth doing the bar for a long time, so as not to overstrain the muscles. The side plank is equally effective for training major muscle groups.

Useful wraps

Slimming wraps for the abdomen and thighs have long established themselves as the most effective cosmetic procedures for women over 45, which can be easily performed at home.

You just need to take a specially prepared mixture of useful ingredients, apply an even layer to problem areas and wrap tightly with plastic transparent film. Then wrap yourself in a warm blanket or put on insulating clothing, wait from 30 minutes to 1 hour and wash off the composition in the shower.

To get rid of the belly, it is worth learning the best recipes for wraps:

1. Coffee. Pour 2-3 tablespoons of ground coffee with two tablespoons of warm water to form a thick mixture. For the best effect, you can add a few drops of various essential oils with anti-cellulite effect (orange, lemon, grapefruit). The duration of the wrap is up to 40 minutes.
2. With hot pepper. Mix 1-2 tablespoons of hot pepper in powder form with a spoonful of liquid honey and add 1 tablespoon of unrefined vegetable oil. Leave on for 15 minutes. A slight burning sensation and redness is not dangerous and indicates the good effect of such a mask.
3. Acetic. Mix 2 tablespoons of natural apple cider vinegar with 2 tablespoons of water, add 1 tablespoon of fine salt and a few drops of essential oil. Keep it for no more than 20 minutes.
4. Chocolate. Take about 100 g of cocoa powder and about 100 ml of warm milk. Mix by adding 1 tablespoon of any vegetable oil, you can use olive or coconut oil. Action time - up to 40 minutes.

Slimming massage

In addition to proper nutrition, a balanced diet and physical activity, massage helps in the fight against fat deposits. In addition, the sessions improve blood circulation, the work of internal organs, tone and tighten the skin.

Main rules:

1. Do not massage immediately after eating (at least several hours should pass).
2. Movements should be gentle, without strong pressure.
3. Before the procedure, be sure to lubricate the skin with a special oil or fat cream.
4. A noticeable positive effect can be seen after a couple of sessions, but in order to maintain the results, you need to follow a diet and play sports.

To tone the skin and remove the extra centimeters at the waist, self-massage should be done as follows:

1. First, the skin must be moistened, then lightly rub in a circular motion clockwise.
2. Then you can start rubbing with both hands.
3. Smooth the skin from top to bottom with hands clenched into fists (press hard, no need to press).
4. You can apply the pinch massage technique, tap with your fingertips all over the abdomen.
5. Finish the procedure with rubbing in a circular motion with light pressure over the entire abdomen.

Repeat each action for 2–5 minutes.

Scrubs

Formulations with fine abrasive particles help not only soften the skin, make it smooth, but also contribute to weight loss. You can use a store-bought scrub or make it at home. The latter is preferable, since the composition will be natural.

The procedure is best done immediately after the bath on steamed skin. Apply a small amount of the mixture to the skin and massage with light, circular movements. After, wash off. Apply body lotion or cream as needed.

The easiest recipe:

1. Combine ground coffee and sea salt in a 4: 1 ratio. If your skin is sensitive, choose a finely ground coffee. Add fat body cream to the resulting mixture so that the mass is thick, stir. Store the scrub in a tightly closed jar.
2. For delicate skin prone to irritation, ground oatmeal and sugar can be used instead of coffee and salt.

What do experts recommend

If proper nutrition, physical activity does not lead to the desired results, then, most likely, the fat folds on the abdomen are associated with a slowed metabolism. For advice, you can contact a nutritionist and jointly compose a diet taking into account individual characteristics.

After 45 years, ovarian dysfunction is possible, which, in turn, can lead to hormonal disruption and weight gain. Therefore, it is worth regularly visiting a gynecologist and getting tested for hormones.

You should not make your own diagnoses, uncontrollably take medications, dietary supplements on the advice of your friends. Every woman's body is different. Therefore, if you are concerned about health problems, then the best option is to see a doctor.

If you want to get rid of excess weight, folds in the abdomen, women after 45 years old should follow the above recommendations and start acting. Diet, massage, sports will help not only improve your figure, but also maintain your health.

Bonus

All of the above rules and recommendations can be summarized in several main theses:

1. To have a beautiful figure without fat folds in the abdomen, you need to move more.
2. At home, exercise and the above exercises will help. You need to perform them daily, you do not need to be lazy.
3. The diet also needs to be balanced, not to take the prohibited foods from the list.
4. Body wraps and massages will also help you succeed.
5. And the main thing is to do everything in a complex.