Body fat in the area of the press– that there is a problem that is not easy to get rid of it. People who lose weight notice that after the adoption of some measures for weight loss significantly decreases the volume of the face, chest, arms, legs, but the appearance of the abdomen and back improving slowly.
Each type of shape excess weight is reflected in various ways, but in any case, a large proportion is concentrated in the region of the press. To get rid of it you can, if you select the right diet program. We need to learn the specifics of diet for weight loss belly and sides menu, prohibitions and recommendations.
Principles of nutrition
Diet for weight loss belly and sides is not only effective, but also easy. However, it is necessary to consider some nuances:
- Diet before you'll need to prepare the body. For a week refuse from heavy and junk food. Reduce portions and go for healthy food.
- Do not overeat after the diet. If immediately after its completion, to lean on the prohibited food and place in large parts, also from the quality of the food, the fat will appear again. Make the menu about this, what is recommended, and follow the principles.
- Drink plenty of fluids. To do this, even in cases where there is little need to drink no. Two liters of water is important.
- Do not pass up Breakfast. If you eat enough food when you wake up, the body will be strong enough on the daily load. If you ignore this rule in the day you will not leave hungry, and we need to meet in the evening. This kind of manipulation is bad for the digestive system.
- Do not take the famous sentence "do not eat after six" literally. Not only to consume food four hours before a night's rest, because it takes time to digest.
- If you want a snack or "pulls" on the prohibited product, and enjoy the fruit. Down for a comfortable off hunger apples.
- In the period of consolidation, the result of eating salads a few times a day. In any case, do not fill them with mayonnaise, mustard, or ketchup, otherwise the effect will be the opposite.
- Combine eating with exercise. If you want to remove the belly and flanks to achieve the best effect, it is desirable to perform simple exercises at least a few minutes per day. They are useful for both men and women.
List of products
Paradoxically, that eating certain foods has a positive effect on body weight. Of course, that they do not get carried away, as well as healthy food in large quantities may be harmful. Here is a list of products that are not only possible but also need to eat:
- Fruit. Citrus fruits are especially beneficial, because it causes reduction of stomach tissue, after which it is temporarily reduced in size.
- Vegetables. Have a positive effect on metabolism and create a feeling of satiety, despite the low calories. They can be steamed and used the basis for the soup. They also make delicious sauces.
- Greens. It is recommended that you add to soups, salads and other dishes. The greens nourishes the body with vitamins and minerals.
- Light milk and milk products. Yogurt, cheese, milk with low fat cheese and eliminate the feeling of hunger, but they are not "heavy" food.
- The lean meat. Chicken, young beef, Turkey and rabbit products, which prevent the exhaustion of the body for daily physical activity.
- The oatmeal in the water. Oatmeal, rice and buckwheat contain useful carbohydrates. These substances, such as fat, affecting weight gain, but in small quantities that are needed.
- Dried fruit and nuts. It is recommended that we eat a small handful a couple times a week.
Have you ever heard about foods that trigger formation of fat. Some of them are known to almost everyone, however, there is a full list of products, which is impossible:
- the fast food (cheeseburgers, etc);
- soda;
- alcohol;
- juice;
- coffee;
- salt pickles;
- sugar, candy and some fruits (banana, figs, dates);
- baking;
- pasta;
- fatty meat (pork, duck, goose, lamb);
- oily fish;
- fat dairy products;
- sauces are not made from vegetables (mayonnaise, ketchup);
- canned;
- meat;
- vegetables, which contain large amounts of starch (potatoes, cauliflower).
Diet menu for a week
Diet for weight loss belly and sides corresponding to the special menu. In the weeks that would follow him, trying not to adjustments.
The menu is lean, planning of the diet in the period of consolidation result. You can replace some meals or products are the same.
For example, instead of buckwheat, to eat oatmeal, or substitute orange juice grapefruit.
Sample menu for the week:
| Monday |
Breakfast: 1 Cup of yoghurt, toast lunch: 150 g of cooked rice, salad with peppers, white cabbage, cucumber dinner: 100 g boiled beef or poultry, 1 Cup of Apple juice, baked aubergines |
| Tuesday |
Breakfast: cottage cheese, weak tea without sugar lunch: rice (100 g), boiled beef (100 g) dinner: tomato Salad with onions, olive oil, 1 Cup tomato juice |
| environment |
Breakfast: 100 g of cooked Turkey, green tea lunch: 150 g boiled fish, salad from cabbage, onion and peas dinner: Cooked rice and an Apple, 1 glass of fresh juice |
| Thursday |
Breakfast: 100 g boiled beef, weak tea without sugar lunch: Vegetable soup, bread with bran content dinner: 150 g boiled poultry, cooked rice |
| Friday |
Breakfast: 1 Cup of low fat yogurt, toast lunch: 2 pieces baked potatoes, carrots, salad, 150 g of boiled fish dinner: Tomato salad with peppers and cucumber, 100 g of boiled veal |
| Saturday |
Breakfast: soft boiled Egg, 2 oatmeal cookies, herbal tea lunch: 100 g of cooked Turkey, cooked rice dinner: 200 g boiled chicken meat, fruit salad with orange |
| Sunday |
Breakfast: 100 g low-fat cheese, green tea with toast lunch: Boiled rice, salad with onions, cucumbers, tomatoes, peppers dinner: 200 g boiled beef, cabbage, and cucumber salad with |
Workout
If you want to quickly achieve the desired effect, it is very important to exercise
The myth that the practice is carried out in the home does not bring results, carries the truth. For the implementation of physical exercise, to lose weight, do not have to go to the gym and ask for help from the instructor. Before some exercises, the implementation of which has a negative impact on the fat around the sides and abdomen:
- Tilts. It is possible to start the lesson, since it will be completely the role of the warm-up. Attach hands to his waist and lean in different directions. It is desirable that a few tilts back, then forward, then left and right.
- In the twists and turns. Keep your hands bent at the knees at chest level. Turn his body in different directions.
- Distortions. Lean the housing back and turn it in different directions.
- The leg lifts. Lie on your stomach and reliqua elbows, palms and knees to the Mat. Alternately lift your feet and lower.
- The height of the trunk. The phrase "rock press" it seems banal, but this is one of the most effective exercises. Raising the feet is a prerequisite. On the first day cannot be more than ten ascents. The number of sets you need to increase gradually.
Even if in other parts of the body without the body fat, physical exercise different muscle groups is needed. It is recommended to run, squat, jump rope, and do normal exercises in order to maintain body tone.
Estimates tenuis
Olga: I got before the birth, but due to the session with the child weight quickly left. But the belly only slightly decreased... Thought it will disappear with time, but there it was... I decided to take it. It was hard to give up candy and fast food. I really love this food. But I still diet. And belly fat become less! Two months later there were more, although I almost did nothing.
Says: My type of shape rectangle. When I was dry, had saved the day, with the help of clothing and accessories. I wear skirts and blouses with ruffles at the top, so that figure was like an hourglass. When I recovered, the body, the look is sad. Breasts and thighs not increase much, but had a huge belly and sides. The situation was saved for a special diet, follow all the recommendations. Once again became thinner and the weight is not entered!
Svetlana: Fat belly – what can be called hereditary. Always thought that with genetics it is impossible to fight, but the diet has changed a lot. I can't say that is the result of following the diet is stunning, and easy to reach, however, is. If you have a genetic predisposition you need to understand that even after a week of diet need proper diet. And exercise is also a must! If you go on a diet, and then eat as before, nothing happens.