An effective program for slimming the sides and belly

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Slimming down the sides and the belly is a difficult and laborious process. Genetically the woman established to have an emergency stash at the waist in the event of an emergency to ensure their life and the lives of the children. Today, these capabilities are not really necessary, but nevertheless the values are stored.

Features of the weight loss in the abdominal area and sides

A variety of "hunger" diet can help you get rid of 2 to 3 pounds from the waist, but its effect is of short duration, and the lost pounds come back with a vengeance. A variety of balanced and healthy diets and food systems, aimed at slimming down the sides and the belly also do not have the magic of the actions and the work most effectively only in combination with properly selected physical exercises.

The Golden rule of any weight loss, to lose the body's own resources "are spending more than consume" works here as that is impossible, by the way. Analyze your normal mode of the day, calculate approximately how many calories you spend per day and how much get. There is enough physical activity, no heavy greasy dinners, and with what frequency you eat? Perhaps you will see your "sins", his own resolution and weight-loss go your own way, or simply rely on our diet and workouts from the best fitness trainers.

Nutrition system weight loss belly and sides

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General guidelines for weight loss belly and sides result in the rejection of foods harmful to the waistline, a reduction in overall caloric intake and fractional power. To eat often, small portions, not waiting for feelings of hunger. The frequency of meals should be 2.5 hours. Also slimmed down the sides and the belly to exclude from the diet foods and supplements, which include natural products, such as mayonnaise, sausage, margarine and others. Abstain from alcohol, rice, pasta, pastries.

Slimming of the belly, to refrain during a time of the flour, substitute regular bread product with the bran. Increase the intake of vegetables, fruits (except bananas) and fresh vegetables. Fruits, potatoes and cereals should be consumed in the morning. For dinner, choose protein foods (low-fat meat, cheese, fish) in combination with a salad of vegetables of green color, dressed with lemon juice.

For the normalization of the gastrointestinal tract, include in the daily menu dairy products. Efficient fat burning process, to enrich the diet of food rich in proteins.

Let's look at a concrete example, how does the system of food for the weight loss of the sides and belly.

With an empty stomach, drink a glass of water temperature without gas.

After 15 minutes, 100 g of oatmeal, 100 grams of fruit puree and green tea without sugar.

After 2.5 hours, the scrambled eggs of 2 eggs into a dry pan with vegetable salad, salad with olive oil.

After 2.5 hours, 70 g of buckwheat porridge with a salad of vegetables (except carrots and beets).

After 2.5 hours, 150 g of fillet of a Turkey, chicken or lean beef with salad.

After 2.5 hours, boil 3 protein of egg with vegetable salad.

After 2.5 hours, 180 g of low-fat cottage cheese, tea without sugar.

Also the day you should drink a minimum of 2 liters of water without gas.

You can't eat sugar, fried. At 15.00 you can eat a day grapefruit.

Fitness: exercise for slimming the sides and belly

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Slimming down the sides and the belly is not possible without a gym. The main rule of this type of exercise is the systematic implementation. You need to train at least 5 times a week, otherwise, the result will not be seen. Choose the most appropriate exercises for you and head to a slender waist.

  • Slimming of the belly, very appropriate exercises. The lumbar spine should be pressed to the floor, knees bent, feet on the ground, his hands clasped behind his head. For training upper abdominal muscles to raise the trunk, lower part of the abdomen is necessary to raise the legs straight, not bent at the knees. For the lateral abdominal muscles choose a lifting of the torso from twisting. The lifting of the torso, try to touch right elbow to left knee and Vice versa, from left to right. The number of repetitions that should be comfortable for you, every day increasing to 3-4 on the recovery.
  • The Basket is very effective in shaping the waist. A weight loss wrap not only keep the muscles in tension, but also massage all the tissues of the problem area, in order to guarantee the maximum flow of blood for them, to remove the excess liquid, give your body a boost for the weight loss. 15-20 min a day and the result will not keep itself waiting.
  • Strap. Great exercise for the abdominal, spine and the muscles some of the muscles of the legs. Its greatest charm is that its execution lasts for only 1-2 minutes. Every woman, no matter how busy, will find this time for yourself.
  • To perform lie on the floor, on your stomach, take a toe-elbow position, pull your belly in, back straight. In this position, the maximum force of the muscles of the stomach, you have to have at least a minute. If it is difficult, start with 30 seconds, each day increases the time by 10 seconds. To perform this exercise, lie down on the ground, cross the legs on the feet, spread them apart knees. Somknite hands in the castle behind the head and lift the head and upper part of the back (shoulder blades) on the principle of torsion. Do 30 repetitions.
  • Bike. Cycling in the fresh air, of course, will have a positive impact on the figure, but this is not about them. The exercise is performed lying on the back. Cross the arms above the head, lift the legs perpendicular to the body and execute the movements with your feet, if you pedal the Bike. First forward, then back. Lift to the top of the torso, trying to touch the elbows to the knees and slowly bring your legs to the floor, this way you will increase the load on the abdominal muscles.

Stick on the power source of the system in combination with simple exercises and a few weeks after the stomach and flanks will acquire a very different kind: come fat, you will be able to see the elasticity of the skin and the muscles.