Effective diet for slimming belly and sides for women – menu for the week
The abdomen and sides are the most problematic zone in most women who are overweight. This is due to physiology, because subcutaneous fat accumulates in these zones to protect female reproductive organs, performing the function of a shock absorber. With excess weight, it is on the abdomen and sides of the fat deposits that there is more that looks not aesthetically pleasing. Fight this problem with a proper diet for weight loss in conjunction with regular physical activity and exercises to train the muscles of problem areas.
Effective and simple diet for women for slimming belly and sides
In order to begin to take the first steps towards harmony and weight loss, it is necessary to establish the causes of the deposits of fat reserves in the abdomen and sides of women.
Causes of fat deposits in the abdomen and sides of women:
- Genetic predisposition and hormonal imbalance;
- Wrong diet. Eating sweets, fried foods, fatty foods, fast food. Late last meal (overnight);
- Sedentary lifestyle. Low level of physical activity, sedentary work contributes to the deposition of fat stores in the abdomen and sides of women;
- Regular stress. During stress, a hormone is produced – cortisol, which promotes the accumulation of fat in the abdomen.
In case of hormonal disruption, before starting the diet, you should consult a doctor. In other cases, you should radically change your established principles of nutrition and increase the level of physical activity.
There are many mono-diets, for example, on kefir, buckwheat, apples, however, many of them give only a short-term result. In order to effectively lose weight and after you leave the diet to keep the achieved result, you must adhere to the right, balanced and low-calorie diet, following the example of Elena Malysheva's technique.
Make a menu for weight loss in the abdomen and sides can be independently, based on personal preferences, focusing on the list of allowed products. Strictly observing all the principles of nutrition, you can cleanse the body of toxins and toxins, normalize the work of the gastrointestinal tract, accelerate metabolism and lose weight by 3-7 kg.
Nutrition for women for slimming belly and sides should be according to the following principles:
- Low-calorie diet. For effective weight loss of the abdomen and sides, you need to reduce your daily calorie content by 30%. On average, the indicated daily caloric value of the diet 1600-1800 Kcal, depending on the initial weight;
- Fractional power. To eat should often, at least 5-6 once a day, but in small portions (250 gr);
- The break between fruit consumption should be at least 5-6 hours to avoid systematic isolation of insulin, thereby not provoking an increased appetite, which prevents abdominal and lateral slimming;
- The last meal should be no later than 4 hours before bedtime;
- Breakfast should be full, you can not replace it with a cup of coffee or tea;
- Every day should drink at least 1,5-2,5 liters of water without gas to improve metabolism and accelerate metabolism;
- To avoid puffiness, which prevents weight loss, you must exclude salt from your diet. Spices and spices are also contraindicated, since they contribute to an increase in appetite;
- Vegetables can be consumed both in raw form, and in salads, and also thermally processed (baked, stewed, boiled);
- Meat, fish and poultry are better for boiling, baking, stewing, steaming for weight loss. The bird (chicken, turkey) is shown to be consumed without skin;
- With a diet for slimming belly and sides, all fatty, fried dishes, smoked meats, marinades, pickles, sweets, fresh pastries, flour and bakery products, sugar, carbonated and alcoholic beverages are excluded.
To effectively lose weight in the abdomen and sides it is necessary to supplement the diet with physical exercises (daily exercises, swimming, running, fitness).
Products for slimming belly and sides for women:
- Milk and sour-milk products skim or low-fat (yogurt 1-1,5%, cottage cheese, unsalted cheese, natural yoghurt, fermented milk, yogurt);
- Low-fat meat (beef, veal, rabbit meat);
- Low-fat poultry (turkey, chicken);
- Low-fat fish (pike, bream, sturgeon, pike perch);
- Chicken and quail eggs (in the form of an omelette, boiled or hard boiled);
- Cereals (oats, rice, buckwheat);
- Legumes (beans, peas, lentils);
- Vegetables not starchy, mostly in raw form (carrots, cabbage, beets, cucumbers, tomatoes, bell peppers, spinach, broccoli, mushrooms);
- Unsweetened fruits and berries (apples, pears, cherries, citrus fruits);
- Greens (dill, parsley, coriander, thyme);
- Nuts, dried fruits;
- Honey no more than 1 tablespoon per day;
- Freshly squeezed vegetable and fruit juices;
- Lemon juice, olive oil and vegetable oil not more than 2 tablespoons a day;
- To effectively lose weight belly and sides you can use during the day teas, decoctions of herbs, but without sugar and additives.
Menu for the week
Menu for slimming belly and sides for women is quite diverse, and therefore the duration of the diet is determined individually. Often this method of nutrition for weight loss of the abdomen and sides adhere from 7 to 14 days. For such a period of time, you can lose weight by 3-7 kg, depending on the initial weight.
Diet for slimming belly and sides for women – menu for a week (breakfast, lunch, lunch, afternoon snack, dinner):
- Oatmeal porridge with dried apricots;
- Vegetable soup. Boiled chicken without skin;
- A glass of kefir 1%;
- Mashed potatoes. Salad of grated carrots, seasoned with lemon juice.
- Omelet from 2 eggs for a couple. A tomato;
- Seasoned 1 beaker;
- Mushroom soup. Steak of beef steamed;
- Green apple;
- Fish baked with vegetables.
- Muesli. Orange;
- A handful of nuts;
- Rice dressed with soy sauce. Turkey fillet steamed;
- A glass of fermented baked milk;
- Vegetable stew. Cutlets from beef steamed.
- Cottage cheese with greens. Pear;
- Cheese 2 piece;
- Cream soup with broccoli. Boiled fish;
- Freshly squeezed tomato juice;
- Mushroom pilaf. Salad of cucumbers and tomatoes, dressed with olive oil.
- Oatmeal. 2 tangerine;
- Kefir 1% with herbs;
- Ear from pike with fish pieces;
- Berry mousse without sugar;
- Buckwheat. Medallions of veal steamed. 2 cucumber.
- Omelette for a couple. 2 piece of cheese;
- Mushroom soup with champignons. Rice bread 2 pieces;
- Carrot smoothies;
- Cottage cheese, seasoned with natural yogurt.
- A glass of yogurt 1%. Cheese 2 piece;
- A handful of nuts;
- Fillet of turkey baked in foil with spinach;
- Freshly squeezed orange juice;
- The vinaigrette. Boiled chicken fillet.
The recipes for a diet for weight loss are made up of allowed products. For effective weight loss of the abdomen and sides it is necessary to observe the drinking regime. The use of 1,5-2 liters of pure water without gas per day is shown. Drink water in small sips, an hour before and after eating.
In addition to complying with a simple weekly diet, you must regularly perform a set of exercises for the abdomen and sides, which in the complex will provide weight loss. Women are recommended: pelvis uplifts on the side, lifting the trunk to the straightened legs, alternate lifts of the legs lying on the back, twisting the body, exercise "butterfly".