Fat regional press – a problem that is not easy to get rid of. People who lose weight notice that after the adoption of some measures for weight loss to significantly reduce the volume of the face, chest, arms, legs, but the appearance of the abdomen and back slowly getting better.
Each shape unwanted weight appear in different ways, but in any case the largest part is concentrated in the region of the press. To get rid of it, you can, if you can choose the right nutrition program. Should learn the specifics of diet for weight loss belly and sides menu, prohibitions and recommendations.
Principles of the diet
Diet weight loss belly and sides is not only effective, but also simple. But it is necessary to consider some nuances:
- Diet before you need to prepare the body. Week refused to heavy and junk food. Reduce portions and healthy food.
- Do not overeat after the diet. If immediately after the completion of the lean of forbidden foods, and put large portions, even of healthy food, the fat will reappear. Make a menu, what is recommended, and follow the principles.
- Drink plenty of fluids. To do so, even in cases where there is little need to drink anything. Two liters of water is important.
- Do not give up Breakfast. If you don't eat enough food when you Wake up, the body is strong enough for daily download. If you ignore this rule during the day, you leave feeling hungry, and to satisfy it in the evening. This manipulation is bad for the digestion.
- Do not take the famous phrase "don't eat after six" literally. Not only consume food four hours before sleep, because it needs time to digest.
- If you want a snack or to "pull" the prohibited product, consume the fruits. Down to easily mute the hungry apples.
- The period of consolidation of the result to eat salads a couple times a day. In any case, don't fill them with mayonnaise, mustard or ketchup, otherwise the effect is the opposite.
- Combines nutrition exercise. Remove belly and flanks to achieve the best effect, it is desirable to perform simple exercises at least a few minutes a day. They are useful for both men and women.
List of products
The paradox is that the consumption of certain foods has a positive effect on body weight. Of course, not get carried away, because even healthy foods in large amounts may cause harm. Here is a list of products that are not only possible, but also to eat:
- Fruit. Citrus fruits are especially useful because they provoke a reduction of gastric tissues, after which it is temporarily diminished.
- Vegetables. They have a positive effect on metabolism and creates a feeling of satiety, although the low calories. They can be steamed and used as a basis for soup. Also they make delicious sauces.
- Green. It is recommended to add it to soups, salads and other dishes. The greens nourishes the body with vitamins and minerals.
- Light dairy products. Yogurt, cheese, milk, low-fat cheese and eliminate the feeling of hunger, but not "heavy" food.
- Low-fat meat. Chicken, young beef, Turkey and rabbit products, to prevent depletion of the body's daily physical activity.
- Oatmeal in the water. Oatmeal, rice and buckwheat contain useful carbohydrates. These substances, such as fats affect weight gain, but in small quantities they are needed.
- Dried fruits and nuts. It is recommended to eat a small handful a couple times a week.
Have you ever heard of foods that trigger the emergence of fat. Some of them are known to almost everyone, but it is necessary to take into account the size of the products on the list, which is impossible:
- fast food (burgers, etc.);
- salt, pickles;
- sugar, sweets and fruits (banana, figs, dates);
- fatty meats (pork, duck, goose, sheep);
- oily fish;
- fat dairy products;
- sauces are not made from vegetables (mayonnaise, ketchup);
- vegetables, which contain large amounts of starch (potatoes, cauliflower).
Diet menu for the week
Diet weight loss belly and sides of the answer the specific menu. In the coming weeks follow him, trying not to make a change.
The menu is lean, the design of the diet during the consolidation of the result. You can replace some meals or products are identical.
For example, instead of buckwheat to eat oatmeal or replace the orange with grapefruit.
Sample menu for the week:
Breakfast: 1 Cup of yogurt, toast
lunch: 150 g boiled rice, lettuce, bell peppers, white cabbage, cucumber
dinner: 100 g boiled beef or poultry, 1 Cup of apple juice, the fried eggplant
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
Breakfast: 100 g boiled Turkey, green tea
lunch: 150 g boiled fish, salad from cabbage, onions and peas
dinner: Boiled rice and an Apple, 1 glass of fresh juice
Breakfast: 100 g boiled beef, weak tea without sugar
lunch: vegetable soup, bread with bran-content
dinner: 150 g boiled poultry, cooked rice
Breakfast: 1 Cup low-fat yogurt, toast
lunch: 2 pieces baked potato, carrot salad, 150 g of boiled fish
dinner: Tomato salad with peppers and cucumbers, 100 g of boiled veal
Breakfast: soft-boiled Eggs, 2 oatmeal cookies, herbal tea
lunch: 100 g boiled Turkey, boiled rice
dinner: 200 g boiled chicken meat -, fruit-salad-orange
Breakfast: 100 g low-fat cheese, green tea and toast
lunch: Boiled rice, lettuce, onion, cucumber, tomato, pepper
dinner: 200 g boiled beef, cabbage salad with cucumber
Quickly achieve the desired effect, it is very important to use
The myth that exercise is performed at home does not bring results, engage in the truth. In order to perform the exercise, order to lose weight, do not need to go to the gym and ask for help from the instructor. Before you some exercises, the implementation of which adversely affect the fat around the sides and abdomen:
- Tipped. It is possible to start the lesson, because it is completely play the role of warm-up. Draw hands on her waist and lean in different directions. It is desirable to make a few tilts backward, then forward, then left and right.
- The twists and turns. Keep your arms bent at the elbows at chest level. Turn the body in different directions.
- Deflections. Lean the housing back and turn it in different directions.
- Leg lifts. Lie on your stomach and reliquiae elbows, palms and one knee to the Mat. Alternately lift your feet and lower.
- The height of the frame. The phrase "rock press" seems banal, but this is one of the most effective exercises. Raise the legs is a condition. The first day can not be more than ten ascents. The number of sets you need to increase gradually.
Although the rest of the body is not fat, exercise different muscle groups is needed. It is recommended to run, squat, jump rope, and do normal exercises, in order to maintain body tone.
Olga: I have received before the birth, but thanks to the sessions with the child weight quickly to the left. But the belly only slightly decreased... thinking of the disappear with time, but there it was... decided to take him. It was hard to give up sweets and fast food. I really love this food. But I'm still on a diet. And belly fat became less! Two months later he was gone, even though I have almost done nothing.
Galina: I type of shape – a rectangle. When I was skinny, had saved the day with the help of clothes and accessories. I used to wear skirts and blouses with ruffles at the top, so the picture was like an hourglass. When I recovered, the body appearance is a disappointment. Breasts and thighs have grown a lot, but had a huge belly and sides. Save the situation a special diet, follow all recommendations. Again became thinner and the weight is not written!
Svetlana: Fat belly – what can be called hereditary. Always thought that genetics is impossible to fight, but the diet has changed a lot. I can't say that the result after the diet is great, and get to it easily, but it is. If you have a genetic predisposition you need to understand that even after a week of the diet is proper nutrition. And exercise is also a must! If you just go on a diet, and then eat like before, nothing happens.