Diet menu for weight loss belly and sides for women

The stomach and sides expand for various reasons: pregnancy, disease, malnutrition, stress, so diet menu weight loss belly and sides should consider the specific needs of the body and the amount of excess weight. Remove the volume and fat in this area is difficult, therefore you should not count on a quick and stunning effect. To lose weight help and sparing diet, but they have to be periodically renewed. In addition, it is recommended to not only adjust your diet, but also exercise. A holistic approach is the most effective.

Cause fatty deposits in the abdomen

diet for stomach

Cause fat accumulation are both internal and external origin.

The stressful situation. Response to stress is individual. In particular, it leads to uncontrolled consumption of food. In addition, stress releases the hormone cortisol, which converts calories into fat. This is doubly contribute to weight gain. To avoid the consequences in the form of got pounds, it is recommended to take sedatives.

Lack of physical activity. Lack of exercise is full weight gain due to slow blood flow to tissues and metabolism, low energy requirements. When a person is not experiencing physical stress, muscle atrophy and fat tissue thickens, develops cellulite accumulate fat in the abdomen and flanks.

Diseases of the liver and dropsy. These diseases cause abnormal growth of the abdomen.

Inappropriate diet. Negatively affects the body in all directions:

  • salty food causes fluid retention in the body;
  • cholesterol clogs blood vessels, which interferes with the function of the body;
  • eating at different times causes problems in the digestion of fats worse digested;
  • due to the consumption of food in large quantities, the stomach gradually stretches, and achieve a feeling of fullness need to eat more and more food.

Heredity. Fat belly and flanks typical of the type of shape Apple. Specific measures aimed at weight loss, you need to run as soon as there have been negative developments in this area, because to lose weight in this case is the abdomen and flanks difficult.

Menopause. A natural stage in a woman's life, when the change in the shape. Characterized by the accumulation of fat in the abdomen and sides. To normalize the weight using hormonal methods.

After the birth of. During childbearing, the body will store the extra pounds to protect the fetus and its power in a critical situation. In addition, hormonal changes. When the baby is born the skin of the abdomen becomes flabby and saggy. But if you don't take action, then slimming abdomen and sides will be quick.

Hormonal failure. Excessive cortisol slows down the metabolism and cause fat accumulation. By normalizing hormonal balance, you can begin to lose weight.

What should be the right diet for weight loss stomach?

Stomach to lose weight, you need to follow the rule: consume less calories than consumed. If the amount of fat is negligible, it is enough to eat as usual, with the exception of harmful products and adding moderate exercise. The presence of a significant number of extra pounds and belly, it is essential to the diet. Diet weight loss belly and sides for women can be tough and gentle, different duration ranges from days to a few weeks.

In any case, you should stick to a healthy diet:

  • 5 meals a day with meals in a strictly allotted time.
  • Dinner at least 3 hours before bedtime, but no later than 7 PM.
  • The daily amount of water consumed approximately 2 l of water should be on an empty stomach, then half an hour before eating before each meal. Water will adjust to the stomach for digestion and blunts hunger.

The main features of proper nutrition

Eat right, you need not only helps with weight loss. Following the basics of a healthy diet, we can normalize the work of all systems of the body through the consumption of healthy foods and their proper preparation.

  • When dressing for salads use yogurt, low-fat sour cream, flax or olive oil, rich in vitamin E Mayo-rule.
  • Food can be fried, baked, steamed. The cooking process fats is not added.
  • You need to cook over low heat.
  • Leave the fried, fatty foods, alcohol, soda. If you want to roast, to cook food you need a dry frying pan without oil.
  • Supplement to a normal diet taking vitamins.
  • Daily caloric content of food to between 1500-1800 kcal.
  • Fat meat and poultry need to be cut off.

Important! The parts should be such as to leave a sense of light starvation – an average of 200-250 g. Because of the small portions to reduce the volume of the stomach, the saturation occurs faster.

menu for weight loss

The video talks about 10 principles of proper nutrition, which is not difficult to follow:

Full or partial exclusion of harmful foods and drinks

Harmful food weight loss belly and sides is not only specific products, but wrong meals.

No food allowedMind
Baked goods (including cakes, biscuits, waffles)These products contain TRANS-fats, which promote obesity, diabetes, heart disease, blood vessels, deposition of cholesterol
Fast food
Fried
Candy and other confectionery productsContain a lot of sugar, which is rapidly absorbed and deposited as fat. Because of the rapid digestion almost immediately comes the feeling of hunger
Ice cream
Soda
SaltSalt retains water in the body and it adds extra pounds of weight
PreservativesAccumulate in the body and affect metabolism

Healthy food

Healthy foods for weight loss is included in the diet. Mechanism of action they differ from each other:

  • have fat burning properties.
  • to speed up the metabolism;
  • to clean the intestines.

Products promoting weight loss:

ActionProductUse
Fat lossGreen teaRemove the fat, including visceral
ThroatContain a lot of water, vitamins
GingerPromotes the resorption of subcutaneous fat, enhance the secretion of the stomach
CinnamonLike ginger, to prevent the accumulation of too much fat
Red wineUseful substance – resveratrol contained in the wine, break down fat cells
To speed up the metabolismHellTo prevent the deposition of fat, accelerate the metabolism
GrapefruitDue to the presence of organic acids and essential oils speeds up digestion
LegumesNutritious and low in calories, which speeds up the metabolism
CabbageSpeed up the processing of the fat, preventing its absorption. At the same time, rich in nutrients.
Dairy productsQuickly saturate, normalize the digestive tract
CleaningOatmealLike the brush, cleanse the body of toxins
BranPlenty of natural fiber

A well-balanced meal

a healthy diet

The diet should be balanced. It should consist of foods rich in:

  • fiber: fruits and vegetables – 30%,
  • complex carbohydrates: whole grains – 40%;
  • proteins: nuts, mushrooms, lean meat, fish, cheese) – 20%;
  • dairy bacteria: kefir, yogurt – 10%.

The total amount of fat, salt and sugar should not exceed 5% of the total daily dose.

Power

According to the principle of power, the daily requirement should be divided into 5 parts, including 3 main – Breakfast, lunch and dinner and 2 small snacks between the main meals. The time can be adjusted to suit your own schedule, provided, that in between each meal took no less than 2.5 and not more than 4 hours. The best time:

  • 7;
  • 10;
  • hours a day;
  • 4 hours a day;
  • 7 PM.

Effective diet for weight loss belly and sides is not always the official weapon of snacks, however, this diet, especially long, feeling hungry, you can eat an Apple or a glass of low-fat yogurt.

Note! Eat before going to bed is impossible.

The correct distribution of daily caloric content of food

Daily calories should be 100%.

  • Breakfast should be nutritious but not too calorie – 25%.
  • Lunch should be tight enough to eat – 40%.
  • Light dinner – 20%.
  • The first meal – 5%.
  • Another snack – 10%.

Other important tips

Diet has a more noticeable effect on the complex of physical exercises. They stimulate the body. In addition to exercise, nutritionists recommend to Supplement the diet:

  • scarf;
  • campaigns and sauna;
  • increased water consumption;
  • massages.

Note! the positive effect of weight loss is filled with 8 hours of sleep.

The options of fasting days

Fasting day – a day easy diet for weight loss belly and sides. They are very effective if you can play them on a regular basis, for example weekly, every supplement in this way is a properly balanced diet. Because the fasting days to cleanse the intestines, normalizes metabolism, reduces the waist.

Nuclear disassembly use during the day, any product. The best fasting day is the one based on the consumption of your favorite foods.

A variety of fasting days:

ViewDescription
Kefir1-1,5 l dosing 5-6 servings.
RiceIn the evening pour the washed raw rice water, salt and oil is not added. A day to eat 500 grams of rice.
BuckwheatFood, such as rice.
Apple5-6 times a day to eat 1 Apple. If there comes a strong hunger, you can eat more, but not more than 1.5 kg per day.
WatermelonA day to eat 2 kg of mass.
ChickenChicken breast boiled or steamed. Remember to remove the skin. Daily dose – 400 g
ThroatIt is possible to eat without restrictions.
Grapefruit2 pieces a day. Due to the high acid content of the grapefruit fasting day is not suitable for people with digestive problems: gastric ulcer, gastritis.
Water with lemonWithout any restrictions.

You can combine the two products half the daily rate, so it is easier to take the limit. Popular combinations:

  • Apple+cottage cheese;
  • chicken+cucumber;
  • buckwheat+rice.

More efficiency, you can add fat burning spices such as cinnamon apples, ginger chicken and yogurt.

Effective exercise for a beautiful waist

Diet + exercise – the key to a successful and rapid weight loss. The extra weight is not more than 10 kg may be limited to Hiking, sports, nature, morning or evening jogs, its restrictions on the use of car, public transport, elevator. When more serious problems have to do special exercises for weight loss belly and sides. The most effective:

  • twisting;
  • exercise "vacuum", "bicycle";
  • run;
  • leg lifts;
  • bends with dumbbells;
  • the torsion-circle;
  • jumping rope;
  • condition of wheel and ball;
  • exercises roll.

And exercises for women need to perform in the right order: first, cardiovascular exercise, and then the power load of the press, and then the heart. The duration of exercise should be 50 to 60 minutes. The amount of exercise a week – 3-5.

Diet menu for weight loss belly and sides

menu

Nutritionists recommend to pay attention special diet menus properly selected products, slimming abdomen and sides. Eating weight loss belly – it is a menu of different caloric content and duration of adherence, ranging from simple fasting day and ending a long 2-3 weeks of the diet.