Diet for slimming belly, sides and waist
Despite the fact that obesity is a real scourge of modernity, the vast majority of people still do not have such serious problems with being overweight. Most often they just have unwanted centimeters in the waist and fat deposits on their sides. Nevertheless, it is possible and necessary to fight for the ideal figure.
The causes of fat on the abdomen and sides
The causes of fat deposits on the abdomen and sides can be very diverse:
Constant stress, which often leads to overeating.
The use of foods that are high in calories and rich in simple carbohydrates. Each piece of cake or bun is not long to wait and will be deposited in the waist and sides. It is not necessary to completely refuse sweets, they need to be replaced by a less caloric and more useful marshmallow, marmalade, bitter chocolate. And, even these desserts should be consumed before lunch.
Sedentary lifestyle. The work of most people forces them to sit for 8-9 hours per day, which most negatively affects the figure. To avoid an increase in the waist, you need to play sports, jog, move more.
Disturbances in the hormonal background also sometimes lead to excess weight gain. In this case, you need to consult a doctor and adjust not only the nutrition scheme, but also the lifestyle in general.
Basic principles of slimming belly and sides
To remove excess fat deposits from the waist and sides, you must adhere to the following principles:
You should adjust your diet. It is necessary to minimize in the menu products that have a high glycemic index and provoke a feeling of hunger. On the table in large quantities should be present vegetables and fruits in fresh form. To enter a new diet should be gradually, it will be a pledge that excess weight will not return back because of a breakdown.
You need to properly motivate yourself to lose weight. Each month, you should set a specific goal, for example, reset 3 kg for 4 weeks. That is, in 3 month the weight should be reduced by 9 kg, if necessary. Moreover, the goals should be real, since 20 kg for a month can not be thrown off, but to get frustrated and refuse to achieve such a sky-high goal will definitely turn out.
You can try to follow a diet. Preference should be given to simple weight loss techniques, which allow you to get rid of excess kilograms gradually. Aggressive diets provide an opportunity to achieve a quick result, but it will be unstable.
To play sports, you need to start gradually, not forcing your body to overload. For example, the first runs should be short, otherwise nothing will be achieved except for pain in the knees. Yes, and the desire to play sports will quickly disappear. Also, you should not overestimate the costs of kilocalories during physical training and begin to overeat. Weight will not go away, but may even increase.
Fat should be replaced by muscle mass. This will make you more confident in yourself, increase your sexual attractiveness for the opposite sex. However, you need to achieve the goals in stages: first burn fat, and then gain muscle mass. All at once the body can not do it.
To start to work out the press it is necessary after the fatty layer on the abdomen becomes "hiding" under the T-shirt. Each person has cubes, but in most people they are under a thick layer of fat. Only proper nutrition will allow to drive this fat and make the stomach flat.
Prohibited and Authorized Products
To get rid of extra pounds, it is not necessary to adhere to strict diets. You just need to understand the essence of proper nutrition, know the basic principles of building a healthy diet. Some products contribute to the accumulation of fat stores, and some, on the contrary, allow you to lose weight. To make the menu as balanced as possible and not to be monotonous, foods should be divided into low-, medium- and high-calorie, and also differentiated depending on how much protein, carbohydrates and fats they contain.
What you can not eat:
Any fruit, but in small amounts. Fruits should be eaten in the morning.
Chips and fried potatoes.
Cakes and sweets.
Boiled potatoes should be consumed rarely and in small portions.
Juice in packages of factory production, drinks with gases.
Natural yogurt, apple, bread with tomatoes
A small loaf of wholemeal flour, a mixed salad, a chicken leg, peeled
Cabbage colored stew, apple baked, spoon of currant
A bit of jam, bread, 25g mushrooms, grilled low-calorie sausage
Salad, dry lean soup, 50g cheese home
Beans, broccoli, zucchini, white fish, potatoes in uniform
A couple of loaves, a few soft-boiled eggs
Mixed salad, a small piece of melon, a little bean
Any dish with a low calorie content, green beans, baked tomatoes
Toast bread with bran, tomato, homemade cheese
Salad with bun, lean ham, apple
Ordinary and cauliflower, a small orange, cooked in skimmed milk puree, chopped lamb
Flakes with bran, small banana
Mixed salad, pear, shrimp
Fish sticks, green peas, boiled beans
Melon and natural yogurt
Low-fat steak, orange or pear
Boiled chicken, spaghetti with tomato sauce, fruit
A bit of natural yogurt, made from fruit salad
Cabbage salad, a little kiwi, lean meat
Chicken breast, tomato, lightly toasted onion, green pepper, celery.
Kinds of diets for slimming belly and sides
Varieties of diets that allow you to remove fat deposits from the abdomen and sides, there are many. Fast diets are aimed at accelerated fat burning, while the caloric content of the daily diet should not exceed 1500 kcal. Fast diets last no more than 14 days, and the results can be assessed almost from the first days.
The fastest diets are those that for 3 days can get rid of 4 kg of excess weight. However, to practice them more often 1 times in 60 days is strictly prohibited.
There are such types of hard diets as BEACH, vegetarian, low-carbohydrate, kefir, buckwheat, apple, fruit-vegetable, protein-carbohydrate.
The main provisions of kefir diet:
Kefir diet is based on the principle of fractional nutrition. Due to frequent snacking in small portions, the stomach begins to decrease in size. This is painless for a person.
Carrying a kefir diet is easy, because the body will receive fats and proteins, but carbohydrates from kefir "get" almost will not succeed.
Weight goes away quickly, the intestines are cleaned in parallel. The place that previously occupied by toxins and leftovers of undigested food, after the end of kefir diet will occupy useful bacteria.
Contraindications for kefir diet is very small. Therefore, it is available to most people.
Three-day kefir diet. The three-day diet will allow to get rid of 4-5 kg of excess weight, and also will allow to regulate the work of the digestive organs, in particular, the intestines. Diet involves eating kefir and fresh fruit (exception: bananas and grapes). You need to eat at least 5 once a day.
The menu on the 3 day should look like this:
The first day: you need to drink only kefir, as much as you want.
The second day: you only need fruit, as much as you want. Be sure to drink at least 2 liters of clean water.
The third day: you need to drink only kefir, there are no restrictions in the volume of the drink you drink.
Contraindications to kefir diet are as follows:
Any diseases of the digestive system: peptic ulcer of the stomach and duodenum, gastritis, esophagitis, etc.
Ketosis is the cleavage of fat cells for energy production. It is from this term that the name of the diet "Keto" occurs. The process of losing weight starts if the body lacks carbohydrates from food. Carbohydrates are needed for him to maintain life, so when their intake is limited, the body gives the liver signal to begin to synthesize ketonic acids, which destroy fat cells.
The menu of keto-diet on 1 day assumes the following ratio of fats, proteins and carbohydrates:
This is an indicative menu that allows you to distribute throughout the day the amount of fat, protein and carbohydrates you get from food. You can make an individual diet for a week, based on your own preferences.
Recommendation: it should not be during the diet to focus on complex dishes. Their calorie content is rather problematic to calculate, and in the keto diet this is of no small importance.
Sugar and sweet drinks.
Bananas and grapes.
Poultry meat, beef, pork, veal, rabbit.
Fish: salmon, salmon, tuna, herring.
Quail and chicken eggs.
Seafood: mussels, crab meat, squid, shrimp.
Vegetable oil and cream.
The following products are partially restricted:
Vegetables in which a lot of starch: sweet green peas, beans, beans;
Fruits that contain a lot of sugar: pears, apricots, oranges.
Contraindications to keto-diet:
Inflammation of the pancreas.
Diseases of the gallbladder.
Hepatic and renal insufficiency.
Disturbances in the assimilation of fats.
Presence of a tumor in the cavity of the peritoneum.
Disturbance of intestinal motility.
Child bearing and lactation.
The diet of Wheat is a protein-carbohydrate alternation, one of the varieties of a low-carbohydrate diet. During the diet of Wheat protein days should alternate with carbohydrate, changing their number.
Diets BUCH can not be adhered to people who have irregularities in the liver and kidneys, suffer from bulimia or anorexia. Ideally, the HEAD is suitable for people who want to get rid of only 2- 5 kg of excess weight, as well as to athletes who want to go through the drying of the body.
When excess weight exceeds the mark in 10 kg, you should start the process of losing weight not with the diet of Wheat, but with the transition to proper nutrition.
BEACH diet can last 4-30 days. It all depends on what kind of weight the person wants to lose. An important condition: the number of days on the diet should be even.
The most popular scheme is BEACH diet:
Day 1 and day 2: eat protein foods, carbohydrate food is minimized.
Day 3: eat carbohydrate food.
Day 4: eat food that contains the same amount of protein and carbohydrates.
Boiled egg, vegetable salad with dressing from linseed oil, unsweetened tea.
Cottage cheese with cinnamon.
Stewed chicken fillet, stewed vegetables.
Omelette (2 eggs), tea without sugar.
Steam fish, vegetables.
Chicken fillet, vegetables.
3 carbohydrate day
Oatmeal porridge, tea.
Rice, vegetables, steamed.
4 balance of proteins and carbohydrates
Cottage cheese and bread.
Rice, chicken breast.
Vegetables, fish, dried fruits.
Cottage cheese with raisins.
Fish, vegetable salad.
Chicken breast, steamed.
Boiled egg, tea, vegetables.
Rice, steamed vegetables.
During protein days, you need to eat foods that contain a sufficient amount of protein.
The emphasis is on meat, fish and eggs. In 100 g of products contains the following amount of protein:
Boiled chicken breast: 29,8.
Boiled low fat beef: 25,8.
Boiled squid: 30.
During carbohydrate days, you need to eat foods that are rich in complex carbohydrates.
In 100 g of products contains the following amount of carbohydrates:
Boiled beans: 21.
Contraindications to diet therapy:
Pregnancy and lactation.
Diseases of the heart and blood vessels.
Diseases of the liver and kidneys.
Elderly, adolescent and children's age.
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To have a slender waist, you need to know some secrets:
Water should drink at least 2 liters per day. Moreover, it should be clean, unboiled and without gases. It is useful to drink a glass of water every morning, until the first meal. Water rinses the stomach and intestines, prepares the digestive organs for work, reduces the feeling of hunger.
Skin in those places where there are excess fat reserves, should be moistened. To do this, apply the cream on it. This will prevent the appearance of stretch marks on the abdomen and sides after losing weight. After a bath or shower, massage should be done using a moisturizing cream or a cream with a lifting effect.
Well fight fat deposits on the stomach wraps. For this purpose you can use honey, mustard, coffee, seaweed, salt. In addition to combating excess kilograms, these procedures improve the skin condition.
Do not forget about physical activity. If you supplement the diet with training in the pool, in the gym or on the dance floor, you can lose weight much faster. Also, do not forget about physical activity during the day. For example, instead of traveling by an elevator, it is better to climb the stairs with your feet.
Well proven in the fight against excess fat massage. You can do it yourself, using special tools and creams for this purpose. Fat from the stomach and sides will go away very quickly.
Exercise at home for slimming your sides and abdomen
There are easy, but very effective exercises that allow you to quickly remove fat from the sides and abdomen.
The first results can be seen after a week:
Slopes. It is necessary to stand, legs apart on the width of the shoulders, hands are wound behind the head. Then slowly bend down, trying to touch the right knee with the right elbow, then straighten and bend over again, but already pull the left elbow to the right knee. In this case, the back should be even.
Body turns. The legs are set on the width of the shoulders, hands are wound behind the head, clasping their fingers in the lock. Make turns in different directions, keeping your back straight.
Rise of legs. They lie on their backs, legs and arms remain straight. Raise your legs up to create a right angle. The muscles of the press should remain in suspense all the time.
Slopes in different directions. The legs are set on the width of the shoulders, hands are removed by the head. The back is held straight, the slopes are in different directions.
Mill. You need to bend so that the legs and body form an angle of 90 degrees. In this position they begin to rotate vigorously with their straight arms.
Planck. You need to lie on your stomach, then lift yourself up on your elbows and toe toes. In this position it is necessary to stand as long as possible. The muscles of the abdominal press should be constantly stressed. Stand in the bar as much as you can.
Scissors. It is necessary to sit on the floor, to focus on the hands located behind the back. Legs lift up and make them cross-swings. Press all the time must remain in suspense.
To remove the stomach, men need to adhere to the following recommendations:
Go for proper nutrition, exclude foods with a high glycemic index, enrich the diet with fresh vegetables and fruits. This will quickly return to normal weight and make the abdomen flat. For men, the process of losing weight should start not with percussive sports, but with a competently built menu.
You need to properly motivate yourself, setting yourself a very specific goal, which will be easy to achieve.
The diet should be simple. It is for men that simple diets give more pronounced efficacy than for women. You can quickly get rid of extra pounds, adhering to the Mediterranean or kefir diet. Moreover, the results will be noticeable from the first days, even without additional sports.
Entry into the sport should be smooth. Do not start classes with active training. Muscles must adapt gradually. Do not waste your own energy to perform meaningless exercises, since they absolutely do not affect the size of the abdomen.
Fat should be replaced by muscle, which increases the level of testosterone in the blood. This hormone has a positive effect on the fat burning process, and also enhances the potency and supports the sexual energy of men.
Perform exercises for the press should be started when the fat layer on the abdomen is reduced. Each man has cubes, but many hide behind a layer of fat. Therefore, you must first get rid of it with the help of proper nutrition, and then start to work qualitatively in the abdominal muscles.
In most people, especially for men, it is the high caloric content of foods consumed in food that causes the growth of the abdomen. Therefore, remove the fat deposits can only be through proper nutrition.
Non-carbohydrate diet for men. The carbohydrate diet for men does not imply a complete rejection of carbohydrates, as this will damage the process of digesting food, and also provoke a metabolic disorder. They simply need to be cut down to 50-80 g per day. As a result, it will be possible to lose fat without harm to health.
Equally important is the right choice of sources of carbohydrate food. The priority should be products with a low glycemic index.
Products of a carbohydrate diet. During the carbohydrate diet, you need to base your diet on dairy and meat foods, this includes not only meat, but also fish, eggs, and cheese. Important useful are useful fats, sources of which are olive oil, avocado, nuts. Necessarily need to eat green beans, broccoli, lettuce leaves.
You can also eat legumes, including beans and lentils, buckwheat, cinnamon. But a day you can not eat these foods more than 60. In the morning, during breakfast, you can eat 2 small fruit.
Whey protein can be drunk only for a specific purpose, after consulting a specialist.
Menu on 1 day. The menu, which will be presented below, is designed for a man growing 175-180 cm, whose weight is 80-85 kg. At the same time, the percentage of fat in his body is about 20-25%. This is a very important indicator, which is necessary for making the right diet, namely – for calculating the daily number of kilocalories.
On the day of such a man should not consume more than 2400 kcal, and to start losing weight, he needs a diet with a total calorie content of 2000 kcal. The amount of fats is no more than 100 g (up to 1000 kcal), the amount of carbohydrates is no more than 80 g (up to 320 kcal), the amount of proteins is no more than 160 g (up to 640 kcal).
The menu is as follows:
Scrambled eggs from 3 with cheese or bacon and with milk (420 kcal, B – 24 g, Y- 2 g, F – 35 g).
Apple, protein cocktail (200 g, Y – 20 g, B – 24 g, F – 2 g).
Fried chicken breast 200 g (350 kcal, F – 15 g, Y – 1 g, B – 60 g).
60 g of lentils (212 kcal, F – 0 g, B – 15 g, Y – 36 g).
10 g of olive oil (90 kcal, F – 10 g).
Protein cocktail (120 kcal, F – 1 g, B – 24 g, Y – 2 g).
30 g of almonds (170 kcal, Y – 6 g, F – 15 g, B – 6 g).
150 g salmon (220 kcal, F – 9 g, Y – 0 g, B – 32 g).
150 g string beans (50 kcal, B – 3 g, F – 0 g, Y – 10 g).
10 g of olive oil (90 kcal, F – 10 g).
Thus, per day a person consumes 1960 kcal, F – 100 g, B – 185 g, Y – 80 g.
Disturbance of hormonal balance in men. Violation of hormonal balance in men is extremely rare cause of obesity. Only a few have genetics, which helps to gain excess weight. Even infrequent violations occur in the metabolism due to inadequate intake of iodine from food. Therefore, the "root" of the problem of excess weight, most likely, should be sought in the wrong diet and lack of physical activity.
How correctly to swing the belly slimming press?
To get rid of fat deposits in the abdomen, you need to completely abandon the use of fast food and high-calorie foods. As for exercise, it is necessary to focus on basic exercises and cardio training.
Basic exercises, and especially deadlift, contribute not only to pumping the press, but also develop all the muscles of the body. These classes are aimed at working out the muscles of the abdomen, but it will not be possible to create a beautiful relief with their help. A purposeful pumping of the press is necessary.
At home, you can use the program P90X Ab Ripper. In a week it is necessary to be engaged not less than 3 times, but only in those days when there are no strength training. After all the muscles are pumped up, you can add weight to your legs, using weighting in 4 kg.
Rigid diet for weight loss is a real test for the body, since it puts it in a state of stress, which negatively affects the functioning of all internal organs. Therefore, people who have decided to experience a tough diet, you need to be very careful.
Many people who are overweight are asking about the possibility of losing weight without using diets. In fact, it is quite possible to lose weight without dieting. And, if you follow a competently formulated algorithm of actions, in which there are no exhausting trainings and strict restrictions in the menu, then it is possible not only.
Unloading days are not just a way to lose weight, they can be used to improve the body, to get rid of various diseases, to treat hypertension. Determined with a specific weight loss program, it is necessary to take into account personal preferences in food. So, if the rice is disgusting, then do not "sit down" on the rice diet.
Only 5 days are enough to lose weight to 5 kilograms, following the principles of express diet and not excruciating oneself with limitations. This is an excellent way for those who want to return a slender figure after a festive culinary excess or a gastronomic tour.
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