How to lose fat quickly and effectively

Excess weight, and especially fat reserves, which are clearly visible, not only spoil the figure, but also worsen the mood. If you are one of the girls who are dissatisfied with their figure, then it will be useful for you to find out how you can quickly and effectively say goodbye to fat.

How to find out your body fat percentage

Before you start fighting those extra pounds, it would be nice to know exactly how much fat is in your body. There are several ways to find out this indicator - from simple visual comparison to measuring with high-precision instruments. Let's dwell on the simplest and most accessible technique.

This method involves a simple measurement of the skin folds... To do this, you need a special device called a caliper. Instead, you can take a regular caliper or a simple ruler. Stand up straight and grab the crease in your body just to the right of your belly button. Measure its thickness with one of the proposed devices. Now, with the help of the table below, you can find out exactly how much fat is contained in your body.

You can also use special online fat calculators that are found on sites dedicated to weight loss and physical development. There you will need to enter your parameters - weight, height, age, and also answer questions about your lifestyle. The program will take these parameters into account and will give a ready answer.

But the easiest way to find out the percentage of fat is using a floor scale with a special sensor. It is enough just to stand on such scales with bare feet. The device will analyze your data itself and give out your mass and percentage of fat.

How to get rid of visceral fat

Fat deposits in our body are contained not only in the subcutaneous layer. They still envelop our internal organs. It is this fat that is called visceral fat. It is almost impossible to get rid of it with simple physical exercises. To do this, you need to completely rebuild your lifestyle:

• Switch to proper nutrition. Protein should be the bulk of your diet. Complex carbohydrates can be consumed exclusively in the morning. And foods with a high calorie content should be completely abandoned.
• Sport must be present in your life. Remember that physical activity is an invaluable aid in the struggle for a beautiful figure.
• Quitting alcohol and smoking is also required.
• You must get enough rest. To do this, you need at least 7 hours of proper sleep.
• To speed up metabolic processes, a lot of water is required. Therefore, drink at least 2 liters of water a day without gas or sweeteners.

How to get rid of fat on the sides

Unattractive bulges on flanks popularly called the "life buoy". You can get rid of them, you just have to be patient and make some effort.

In addition to the general guidelines that we have outlined above, you need to do some physical exercises that are specifically designed for the muscles in this part of the body.

For example, one of the most successful exercise that tidy up this part of the body is the raising of the legs. It is performed from a prone position. It is enough to raise straight legs in this position and move them alternately up and down. In this case, you can simply put your hands along the body. More prepared girls can keep their hands behind their heads.

Very effective at eliminating fat on the sides the exercise called "oblique twists". To do it, lower yourself on the floor on your back and raise your knees. Move your palms to the back of the head. Now get up and try to touch your elbow to the opposite knee. Then repeat on the other side. Do not push your elbows forward, they should form a straight line.

How to get rid of fat quickly

If, following all the recommendations, the fat does not go away as quickly as you would like, then you are not modifying it somewhere. Analyze your diet, as well as the amount of water you drink per day. You may be lacking in physical activity. So, add strength exercises to cardio training.

Try to always be in a good mood. Remember that stress levels directly affect excess weight. Create an image of your ideal body in your mind and think in positive affirmations. This will help you achieve ideal proportions faster.