How to get rid of belly fat with clothes, diet and exercise

Is it useful to suck in your stomach?

It is noteworthy that this type of training is perfect for both beginners and “experienced” athletes. This was once fully demonstrated by Arnold Schwarzenegger, proving that abdominal retraction exercises are perfectly combined with heavy physical activity, replacing many bodyflex and yoga techniques. This technique was used by many other athletes, including Frank Zane. The popularity of this exercise is as follows:

1. In addition to the fact that you will become the owner of the treasured “cubes,” your body as a whole will noticeably improve its condition.
2. The vacuum exercise for the abdomen is aimed at working the transverse muscle, and this has a direct effect on the spine and strengthens it.
3. You can achieve slimness in a short time due to the fact that the oblique and transverse abdominal muscles are involved in the exercise.
4. At the same time, the strengthening and healing of all internal organs occurs.

The technique of performing a stomach vacuum is simple, and the benefits of the exercise are invaluable:

• this exercise improves blood circulation, positively affecting the functioning of the pelvic organs;
• helps cope with pain in the lumbar region and generally improves the health of the spine;
• improves intestinal function;
• helps fight prolapse of internal organs;
• you will get a slimmer waist.

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How to visually reduce your belly bookmarks 89

Women are different: thin and plump, tall and short, athletic and fragile. But to be honest, most of us, following modern beauty standards, want to look slimmer and fit. And thin women are usually happy with their weight.

Personally, I have not met girls and women who would like to gain weight. Although, no, there was one friend, very thin, tall, stately. She kept saying that she wanted to gain weight, that she wanted to have bigger breasts, a fuller face and all that.

And at one point she discovered that she had a small belly.

“Look, Alka, how fat I have become! What a horror! “- she exclaimed from the doorway when I came to visit her. By my standards, it couldn’t even be called a tummy. I wouldn’t even dream of such a flat tummy even if I hadn’t left the gym for weeks and ate only cabbage. And for her, the fulfillment of her ostentatious desire turned out to be a tragedy. So, my friend, who dreams of getting better, suddenly started pumping up her abs to get rid of this slight bulge and what do you think? I went on a diet. This is the desire to get fat.

So why am I all this? If you have this small belly, or maybe even a big one, but you are not planning to go on a diet or exercise, or maybe you are planning, but not now, then these tips are for you! Read and adopt.

How to visually reduce your belly with clothes!

Shapewear and tights

This is the first and most important point in adjusting your figure. It often happens that the tummy seems to be small and there is no particular need to reduce the size, but due to sagging skin in the abdominal area (especially after childbirth), an unsightly relief is created, which is best hidden with the right underwear. Nowadays, stores offer a huge selection of shapewear. This will be especially true if you are going to wear some tight-fitting clothes.

In addition to lingerie for every day, there are also very sexy models in which you won’t be ashamed to appear in front of your loved one on a romantic evening. To hide your tummy, you can wear corrective panties, a corset or a belt. If, in addition, problem areas are the buttocks, legs and thighs, then slips, shorts, breeches and pantaloons are perfect.

There are several simple rules when choosing shapewear and you should not forget about them:

– We buy underwear strictly according to size!

– choose underwear from well-known brands. Large companies, as a rule, develop underwear wisely, and you will be comfortable in it.

– Be sure to try it on before purchasing. We make sure that there is no stinging or over-tightening anywhere. Move around and stay in your underwear for a while. Refuse to purchase if you immediately feel uncomfortable, otherwise things could get worse. It's difficult to look attractive if your underwear is pinching and chafing.

– we try to wear corset underwear with rigid inserts and all underwear with rigid support for a short time, so as not to compress fatty tissues and internal organs for a long time.

If you have a small tummy, it may be quite enough to purchase high-waisted tights. As for thigh-shaping tights, I wouldn’t recommend buying them. They, of course, can hide the belly below, but often create additional unsightly folds.

So, in order to hide waist imperfections, and maybe some others, we add comfortable and beautiful shapewear to our wardrobe. This advice can be useful not only for ladies with curvy figures, but also for very thin girls and women. Dressed under a tight sheath dress, shapewear will create the effect of a stunning, toned and flawless figure. Yes, and as a bonus - straight posture.

If you wear shapewear, then you have a much wider choice of clothing than without it.

What clothes to choose to visually reduce your belly.

• If you want to hide your belly, then pay attention to dresses and blouses with decorations in the belly area. Beautiful drapery will hide figure flaws.

• Pay attention to high-waisted dresses and blouses.

• A wide elastic belt will completely hide a small tummy. It can also allow you to correct a rather large belly. We wear it with blouses and loose-fitting dresses, as well as over a jacket.

• The style of clothing should be straight or trapezoidal. For example, a dress can have a simple straight cut, and the waist is emphasized with a belt. In this case, it is better to choose a belt or belt of non-contrasting colors, so as not to draw attention to the stomach and not cut off the figure once again.

• If you have a small belly, you can wear dresses and blouses with a cut line under the bust. But try not to have too much flare so as not to look pregnant. Plus, if you have wide hips, this style can add overall volume to your look.

Penguin dress

• A penguin dress can help hide your belly and generally reduce the volume of your body. Its front part is white, and its back and part of its hips and waist are black. Optically, the figure looks much slimmer.

• If your height allows, then a balloon dress will hide unnecessary relief and emphasize all your advantages.

• Various cardigans help hide your belly. You can casually wear jeans, trousers or a skirt with a fairly fitted, but not tight blouse, and throw on a cardigan, sleeveless jacket or tuxedo on top. The protruding belly will be reliably hidden from all angles. By the way, if you are wearing a cardigan on top, you can afford to wear a striped sweater; it will not add volume.

• To distract attention from a big belly, use military artillery in the form of an emphasis on the chest and legs, and you always have the opportunity to play with accessories. Use a V-neck in cardigans, dresses and blouses to draw attention to your chest.

The red belt perfectly complements the ensemble and does not make you look fat at all.

•Often girls and women who want to hide imperfections in the waist area are not recommended to wear straps and belts. And completely in vain. Just a belt or a belt often allows you to create the effect of the presence of a waist, as well as distract attention from all those extra folds. The main thing here is to experiment and choose a combination of clothing and belt in such a way that the waist is emphasized and the stomach is hidden. For example, the belt may be slightly on the hips or above the waist. A mirror will help you.

• If your belly is very large, then it is better to exclude belts and straps from your wardrobe.

• When choosing clothes, give preference to models that keep their shape. These can be blouses and dresses made of thick knitwear and jackets. »Limp knitwear poses a serious danger for women with curves. It reveals everything that you want to hide” - Alexander Vasiliev.

• Clothing with a complex cut will help hide figure imperfections.

• Clothing with gradation of colors visually reduces the size of the belly. For example, it could be a blouse or dress with a light top and a smooth transition to a darker color in the abdominal area.

• Small drawings help to optically reduce the belly. It could be small peas, flowers, abstraction, etc.

•Vertical stripes, including a row of buttons, also help to divert attention from the abdominal area. Diagonal stripes may also be present, but they are less effective.

• Choose vertical lines throughout the entire outfit. It doesn't have to be obvious stripes. Lines are also created by the lapels of a jacket or cardigan, the line where a jumper or blouse ends, beads and other jewelry, scarves, etc.

• It is better to choose trousers and jeans with a high waist and not to choose models that are too narrow. Slightly flared styles will balance your upper and lower body.

What not to wear if you want to hide your belly.

• Jeans on the hips and waist that are too tight on the stomach, creating unsightly unnecessary relief in the abdominal area.

• Limp, shapeless knitwear.

Avoid tight clothing around the abdominal area

• Very tight clothing in the abdominal area.

• You should also not strive to buy shapeless clothes or clothes that are larger in size.

• Trousers and jeans on the hips, unless they are hidden on top by a jacket, cardigan or blouse.

• Be careful with clothing with large prints.

• When choosing clothes, try to avoid satin and other shiny fabrics. Shiny materials make even slight defects of the figure visible.

• »I would not recommend pants without a belt for ladies with a belly. The fact is that they have a low rise on the hips, the absence of a belt gives a sagging line, which only emphasizes the volume of the tummy” - A. Vasiliev.

• Avoid velvet items if you don't want to increase your volume.

• Try to avoid too much contrast in volume between top and bottom. A voluminous top and a very narrowed bottom do not look very nice.

• When using belts and waistbands, do not over-tighten your waistline.

• Avoid wearing cropped jumpers, blouses and T-shirts that leave your midriff exposed.

• Remove transparent items from your wardrobe. A fifty-year-old woman with a voluminous belly and a transparent guipure blouse, believe me, this sight is not for the faint of heart.

• The exception is the thinnest transparent blouses made of silk, which can be worn under a sundress or jacket.

How can a man hide his belly?

• Men with a belly should give preference to single-breasted jackets with three buttons and straight, even, formal trousers. To appear slimmer and taller, you should unbutton the top button of your jacket. Thus, the figure is visually stretched.

• Jackets and sweaters with elastic at the hips are suitable for men with a belly. Straight jackets should be chosen carefully, as they may bulge in the front.

• Straight cut sweaters and jumpers often give unnecessary emphasis to the belly.

• Calluses can also be hidden using various hoodies, loose shirts and T-shirts, but you should not add extra volume to yourself.

• But still, in my opinion, the classic style is most suitable for men in uniform. These are well-fitting trousers, a shirt tucked into trousers, and a coat that reaches mid-thigh. In this form, a plump man does not look plump, but respectable and respectable.

Jun 22, 2015tigress…s

Exercise vacuum

This exercise is performed in one of three positions: standing, lying down or on all fours. It is most difficult to pull in the abdomen on all fours, because you will need to constantly maintain balance for stability. You don't need any special equipment - the exercise is performed using only a yoga mat.

Did you know that the right snacks for weight loss are also very effective and allow you to lose weight if you do them correctly.

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Who is prohibited from practicing

It is strictly forbidden to tighten your stomach using the above exercises if:

• diagnosed stomach and (or) duodenal ulcer, if the disease occurs in the acute phase;
• menses;
• pregnancy.

It is imperative to consult a doctor and practice techniques with a high degree of caution when:

• lung problems;
• diseases of the heart and blood vessels;
• problems in those organs that are closest to the diaphragm;
• the presence of hernias in the abdominal cavity;
• weakened abdominal muscles or if the stomach is too large.

How to make a vacuum correctly?

The vacuum exercise for a flat stomach should be done 3-10 times in one approach. It is performed as follows: lie down with your lower back pressed to the floor. Take a very deep breath, then slowly exhale all the air through your mouth. At this moment, hold your breath, drawing in all the internal organs and pressing them to the spine, thereby creating a vacuum effect. Relax your muscles and repeat as many times as necessary.

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Advantages and disadvantages

Doctors and fitness instructors argue whether retracting the abdomen is beneficial or not; it is possible to lose weight in this way without harm to health or complications are still inevitable. You need to listen to the arguments of both sides, weigh the pros and cons and decide what this exercise will be for you - salvation or another stress for the body.

Advantages:

• the exercise can be performed anywhere: sitting at your workplace, in public transport, on the street, at a party, while cleaning the house, etc.;
• the internal organs of the abdominal cavity are massaged, as a result of which intestinal motility improves;
• prevention of flatulence and hernias is carried out;
• suitable for weight loss during the postpartum period;
• a muscle corset is formed;
• has a beneficial effect on the health of the spine;
• prescribed for prolapse of the kidneys and other internal organs.

Flaws:

• constant tension in the abdominal muscles;
• excessive pressure in the abdominal cavity;
• negative impact on the woman’s reproductive system;
• a large number of side effects, which later turn into complications.

If you cannot decide on your own whether to do this or not, it is better to consult with your doctors. Especially if there are any health problems.

Result after daily abdominal retraction exercises

Watch your diet

There is no special “belly fat” diet. The body loses and gains fat tissue evenly throughout the body. If you want to reduce your waistline, just start eating right.

But there are foods that can cause excess gas formation. To avoid walking around with a bloated belly, avoid:

• White bread and yeast baked goods . This is the main reason for extra pounds and improper bowel function.
• Sahara . Tea and coffee are good without refined sugar, and the number of caramels and cookies should be limited until you reach the ideal shape.
• Liquid calories . Sugary soda, beer and alcohol are full of calories, but do not provide any satiety.
• Legumes and cabbage . Although these foods fit into a healthy diet, they contribute to the appearance of flatulence.

By the way, check your reaction to dairy products: see if you have any discomfort after a glass of milk, or just get tested. Many people suffer from lactose intolerance without even knowing it. It is poorly digested and interferes with intestinal function.

Think over the silhouette of the outfit

It is important to choose the right not only fabric, but also the silhouette of the clothing. Soft, voluminous products visually add volume. Therefore, avoid loose sweatshirts, large knitwear, cocoon items, soft and baggy accessories.

Give preference to things that have clear, strict contours in the waist area. This silhouette will hide your belly. A strict bag of regular geometric shape will complement the look and add elegance.

Things should not be tight or, conversely, look baggy.

A good dress silhouette will highlight your figure.

Trick eight. Wrap dress

Thanks to the V-neck and belt, the wrap dress will make you look slimmer and your waist smaller.

For women with an hourglass figure, it will highlight their figure as favorably as possible, and for those with an apple figure, it will even “draw” the waist. The Wrap dress is one of the best answers to the question “how to make your waist visually thinner.”

Abdominal retraction for weight loss: reviews

Many users of our site have tried abdominal retraction for the purpose of losing weight. Here's what they write about their experience:

• I was interested in this technique because I have always experienced discomfort from my less than ideal tummy. At first I did gymnastics every day, almost for hours. But then I got tired of it and started sucking in my stomach constantly. I’ve been “working out” this way for almost a year now, and I forgot what fat on the waist and stomach is. And it’s somehow even unusual for me to walk with relaxed muscles. Nadya, 28 years old
• The entire Internet is replete with calls and various materials on the topic of this gymnastics. Well, I thought of trying it. I did it for a long time and every day, measured centimeters, weighed myself, took photographs to see how it was and how it became. But after two months I didn’t notice any results, so I returned to the good old exercises to pump up my abs. Alisa, 30 years old
• I believe that pulling in the abdomen cannot in any way build muscles. And this confirms the experience of my friends. After all, what does it take for muscles to work? You need to relax and tense them alternately. And this “methodology” does not put any stress on the abdominal muscles at all. Perhaps there will be some benefit from retraction (massage of the intestines, etc.), but the abs certainly will not be pumped up. Alla, 25 years old

Whether it is possible to retract the stomach for the purpose of losing weight must be analyzed in each specific case. Of course, this gymnastics is contraindicated for pregnant women, people who have recently undergone abdominal surgery, and in a number of other cases.

Author - Natalya Degtyareva, portal about weight loss WE LOSE WEIGHT without problems!

Where to start working on yourself: recommendations

If you urgently need to get in shape, but there is absolutely no time to go to the gym for months, then you can approach the issue from a slightly different angle, and try to change your appearance using simple and effective methods. You just need to pay attention to some issues.

Posture

1. We think so rarely and sometimes we forget how we walk, hold our backs and head. But the whole impression depends on this: a woman stooped, with shuffling legs and a bowed head evokes pity. And if there is a small belly, then it becomes even more visible.
2. Work on yourself and learn to walk straight. A waddle gait is absolutely not suitable. There are many courses where you can learn to walk beautifully in a short time. When the back is straight, the stomach also retracts.

Face

• The first thing others pay attention to is the expression on the face and eyes. If a woman frowns, rarely smiles, and has a tired and preoccupied look, then figure flaws only add to her ugliness.
• Even if there are a lot of problems and worries, the task of a real woman is to smile as often as possible. Treat yourself to fresh fruit or vegetable juice in the morning, do some exercise, and wish your family good morning. Start your day on a positive note. Gradually, this will become a habit, and no one will notice your extra pounds.
• Think about what you can change about yourself. Perhaps you should change your makeup style or get a new hairstyle. Love yourself and everyone else will love you. At the same time, it is not at all necessary to spend a lot of money on salons. You can start with your inner state.

Nutrition

1. There is a huge amount of material about diets. Everyone can choose or not choose a means of losing weight, go to a nutritionist, consult and choose an acceptable option for themselves.
2. But you need to start with small changes. Give yourself a fasting day once a week. You can't help but like the feeling of lightness that will appear. Pay attention to vegetables and fruits, and you should give up sweets, especially refined sugar and cakes, at least for a while.
3. To begin with, it is enough to start the day with a glass of filtered water to wake up the body. During the day, try to eat small portions, but more often. Well, put fatty, floury and sweet foods aside. Remember - you are alone!

Keep in mind that the sides and stomach are just a part of the body that is not entirely well-groomed and evidence that you need to take care of yourself. To all the points listed above, add the obligatory walking (you can walk 2 stops to the store, rather than travel in a cramped minibus). Fresh air will make your face fresh and radiant.

Another important point: try to plan all your activities in advance so that you have time to sleep. A sleep-deprived woman after 30 looks 50. Instead of surfing on social networks, walk with your child in the park for 1 hour and chat. This will benefit everyone.

Choose clothes made from thick fabrics

Clothes made of thick fabrics will help hide all folds and belly. Thin material always flows along the figure, so it is impossible to hide anything under it. Dense fabric, on the contrary, retains its original shape and is therefore able to disguise the belly. Of course, provided that the product is cut correctly. Remember that women with an imperfect belly shape are not suitable for tight-fitting and figure-hugging models.

We advise you to pay attention to thick knitwear and wool crepe. You can also hide your belly under clothes made of jersey or soft tweed.

Clothes made of thick fabric can hide figure flaws

Shift the focus

This is one of the most common design techniques. If you don’t want to focus on your waist, then turn your attention to another area. What are your strengths? Ideal neckline or beautiful breasts? Maybe slender legs? Focus on your strengths. An elegant neckline will draw attention to your chest. Stylish boots for your feet. And the original neckline will emphasize the graceful line of the neck.

The gaze lingers on the beautiful breasts

The emphasis is on the neck line and the original belt

Trousers

If you want to not only successfully hide your belly in jeans or trousers, but also visually lengthen your legs, choose high-waisted models. Styles - straight, tapered, wide and even flared. To effectively “disguise” the tummy - long blouses, flared, with a peplum or with a belt at the waist.

©curvygirlchic/Instagram

This season, trouser suits are also popular, making the figure more proportional and the image harmonious.

©nadiaaboulhosn/Instagram

Trick number five. Oversized style

The oversized style that is fashionable today, although it will not reduce the size of your waist, will certainly hide this problem from others. Choose “oversized” sweaters, T-shirts, ponchos or loose-fitting button-down shirts.

And in order not to get completely lost in clothes “from someone else’s shoulder,” emphasize your legs with skinny trousers or jeans, leggings and high heels.