To have a belly with a press company in the modern world looks for most women and many men. In the struggle for the ideal of the way by pushing the stereotypes rooted in the modern society. Thus, in the course are all means aimed at weight loss and the correction of the forms. But even if the total of the weight loss process is gradually, and very often the women of the state to eliminate the fat of the so-called problem areas is not impossible. One of these areas – the stomach, the fat of which women have been, in general very slowly. To speed up this process of facilitating the effective and simple weight loss diet belly. About how we have to eat right to reduce belly fat, and how to follow the best diet for fast reduce the amount of fat in this area will be explained in the following article.
Why fat accumulates in the problem areas?
Problem areas in women is called the hips, abdomen, flanks. The fair sex fat, that it is difficult to get rid of accumulates there. This is explained by the peculiarities of the physiology. The main purpose of women – the birth of the children, who then need to feed themselves. Fat deposits in these sites is intended by the nature for the protection of the child during pregnancy and adequate lactation after the birth.
In addition to the progressive accumulation of fat in problem areas is influenced by other factors, which can be called well-known:
- Stay in a constant state of tensionthat leads to overeating.
- The Regular consumption of foods with high content in calories that contain simple carbohydrates. Cakes, pastries, chocolates – everything was very quickly "ramping" problem areas of the body.
- The lack of physical activity – more people who are forced to stay 8 hours in the workplace. While they move the transport, and sport indifferent. As a result of the excess belly fat.
- The Hormonal balance – often, this pathology leads to uncontrolled weight gain. In this case, you need to consult a specialist and carry out a full inspection.
It is important to pay attention to the causes and try to eliminate provoking factors. That was not the stomach, need to practice the comprehensive approach requires not only a balanced and effective diet to lose weight of the belly and against the sides, but daily physical activity. You can also practice methods – massage, body wraps, sauna.
Tips to get a slim waist
- Drinking on an empty stomach with water. After waking up in the morning to drink a glass of warm water, squeeze a bit of lemon juice. This will help activate the intestines and accelerate the metabolism.
- To moisturize the skin. It is important that you regularly apply to the resolution of the areas in regular or special anti-cellulite cream to do it after taking a shower.
- To surrounds. These auxiliary procedure should also be regularly. Wraps using coffee, seaweed, honey, etc.
- To wear a special belt. This device will enhance the effect on the formation and stimulate the burning of fat in the abdominal area. However, it is important to understand that this belt is only an auxiliary tool and without physical activity to lose weight does not help.
- To do the massage. It can be done independently, and seek professional masseurs. For massage with special creams and gels.
The basic principles of the diet
Those who are interested in what diet to eliminate belly fat, you need to understand that the basic principles of nutrition for weight loss problem areas are important for any diet, which is already a lot.
The basic principles of any of the following diets:
- To adjust the diet. The meaning of this movement is the following: you must minimize the foods with a high glycemic index. It should take the place of vegetables, fruits, vegetables. Changes in the diet should not be too acute, otherwise, the person has every chance of falling down.
- Motivate yourself to lose weight. The goals must be realistic – pounds or inches you have to let go little by little and slowly.
- The diet should be healthy and balanced. Best to practice those power schemes, which allow you to lose weight slowly and not create a tangible discomfort.
- By combining diet with the sport. Start exercises gradually so that the body is not too overloaded. If we talk about run, Run, in principle, should be short, if the exercises are small complexes, so that over time, the desire to have not disappeared.
- Fat problem areas are to recover the muscle mass. But this can only be achieved in stages. That is to say, in the first place you need to get rid of excess fat and then gradually increase the number of muscles with special exercises.
- For those interested in not only how to remove the sides and the belly, but as the search of a press company, you should pay attention to special exercises for the press. But, also, should be done after the fat layer is reduced.
Foods permitted and prohibited
Whatever the diet menu for weight loss belly and sides of a choice, its principles are in general similar. The menu is based on the principles of a healthy diet. In this type of diets the diets form in those products that contribute to losing excess weight.
- The allowed foods include: Turkey, chicken, beef liver, eggs, seafood, fish, yogurt, cheese, milk, yogurt, vegetables, fruits, vegetables.
- Forbidden (junk) foods include: meats, sausages, sugar, confectionery, crisps, sweets, bread, fast food, pasta, ice cream, alcoholic beverages, soft drinks.
That is to say, to lose weight in your stomach area, you need to adjust your diet to include more foods rich in fiber. Each day, the diet should be fresh vegetables, fruits, vegetables and herbs.
Definitely 2-3 times a week in the diet should be present protein foods of animal origin and vegetable protein found in nuts, legumes, and can be on the daily menu.
Those who want to eliminate belly fat, you need to drink lots of mineral water without gas, merger or purified water.
Most diets involve more small meals, frequent meals in small quantities. It is desirable the last time to eat three hours before going to sleep.
- First of all, the diet for a flat stomach and slender waist implies a complete rejection of alcohol. Alcohol negatively affects the metabolic processes in the body, so that the waist gradually gets fat. In this sense, it is necessary to exclude Smoking.
- It is important to strictly limit the intake of starchy foods and sweets. As provides diet for flat belly in a week a person can eat a few small pieces of dark chocolate or a little honey.
- Do not consume oily and fried foods, preferring steamed and boiled.
Types of diets
There are many types of diets and the belly and legs, to reduce hips and sides. The so-called fast diet give you the ability to remove the fat from the abdomen, but keeping them is not easy, since the caloric daily intake does not exceed 1,500 kcal. Another feature of these diets is their duration: to adhere to them can be no more than 14 days. During this time, you can get rid of considerable amounts of fat. But when you return to a normal diet that the person is usually gradually gaining a weight back. Therefore, the most effective and easy diet to lose weight from belly and hips is a power source of the system, which is easy to maintain, and where volumes go slowly.
Proper nutrition for weight loss of the stomach is based on the advice above. There are several options of diets that will help you to get rid of a few pounds and make your stomach more flat.
Diet for a flat stomach
To adhere to the recommendations was easier, you can use the sample menu of this diet, painted in three days:
|Breakfast||Green tea, a glass of fresh carrot-Apple juice.||An Apple or half a grapefruit.||Oatmeal, baked Apple.|
|The afternoon tea||Walnuts or hazelnuts – 50 g.||Fresh juice of carrot, salad fruits, or vegetables.||Fruit to choose from.|
|Lunch||Boil the rice, vegetables salad Apple or orange.||Boiled buckwheat, tomatoes – 2 pieces, fruit choice, herbal tea.||Boiled fish, 200 g carrots, grated sour cream – 100 g|
|Dinner||Grilled vegetables – 200 g of lean meat, fish 50 g.||Breast of chicken boiled – 200 g, vegetable stew, mint tea.||Banana, glass of low-fat yogurt.|
Then, you can repeat meals in the same sequence or to vary the dishes, grab the equivalent products in the same amount.
It is based on the principles of power fractional. As the person eats small portions and often, the stomach is progressively decreasing. Due to the fact that the body has protein and fat, the diet is easily tolerated. Therefore, there is an effective colon cleansing.
This diet is recommended not more than three days. During this period, will help reduce the weight and volume, and improve the functions on the digestive system. It is recommended to eat five times a day.
- The first day you should drink kefir in unlimited quantities.
- On the second day you have to eat fruits also drink 2 litres of clean water throughout the day.
- The third day will be again the need to drink kefir in every meal.
This extreme diet can't be observed in pregnancy and lactation, diseases of the digestive system, in adolescence.
The name of this diet comes from the term "ketosis", which is the division of the fat cells for energy. Weight loss begins when the body is deficiency of carbohydrates in food. If carbohydrates enter the body in limited quantities, the liver starts producing ketone acids that break down the fat cells.
In the daily menu of this diet it is noteworthy that the proportion of fats, proteins and carbohydrates: proteins – 70%, fat 25%, carbohydrates – 5%.
According to this principle and the necessity of the diet, taking into account their preferences.
- To completely exclude from the diet should be of these products: cakes and pastries, sugar, soda, cakes, bread, potatoes, grapes, and bananas.
- Forming a menu, you need to include the following products: lean meat, fish, eggs of quail, chicken, fish, cheese, oil and butter.
- Partially limit should be dairy products, vegetables with a high starch content, sweet fruits.
It is impossible to follow this diet for people with gallbladder disease, the inflammation of the pancreas, in violation of the motility of the intestine, kidney and liver failure, violation of the digestion of fats, the tumors of the abdominal cavity, as well as during pregnancy and lactation.
This abbreviation stands for the protein-carbohydrate alternation and is a low-carb diet. It provides for the alternation of albuminous and carbohydrate days.
This diet can last from 4 to 30 days, depending on the weight, which tends to lose people.
To carry out this diet need according to the following scheme:
- The first and second day of high protein, low carb.
- The third day of foods with carbohydrates.
- The fourth day the same amount of carbohydrates and proteins.
To simplify the purchase and preparation of meals in the diet period, you can use the table:
|Days/meals||Protein a day (the first)||Protein a day (second)||Carbohydrates a day (the third)||Protein-carbohydrate day (the fourth)|
|Breakfast||Hard boiled eggs, vegetable salad with flax oil, tea without sugar.||Omelette with two eggs, tea without sugar.||Oatmeal, tea without sugar.||The oat flour.|
|The afternoon tea||Cottage cheese with cinnamon.||Yogurt.||Banana.||The cheese and the bread.|
|Lunch||Chicken, vegetables steamed.||Fish steamed vegetables.||Pasta from flour of hard varieties.||Chicken breast with rice.|
|Dinner||The fish in the oven.||Chicken fillet, vegetables.||Rice, steamed vegetables.||Fish, vegetables, dried fruits.|
Proteins should enter into the diet foods that contain large amount of protein. The main products in these days– fish, meat, eggs. The greater amount of protein contained in chicken breast, squid, red caviar, tuna, lean beef.
Carbohydrate days, you must focus on foods rich in carbohydrates complex. The greater number of them are found in oatmeal, rice, buckwheat, boiled beans.
Diet BUTCH it is impossible to observe people with diseases of the heart, blood vessels, the kidneys, the liver, the patients with diabetes mellitus, pregnancy and lactation, in persons of advanced age and adolescence. This diet is suitable for those who are looking to get rid of a small amount of fat. Those who have tried to follow this type of diet, they argue that even weekly diet is already yielding visible results.
All described, as well as other diets to reduce the belly fat must be combined with exercise. Even if people don't go to the gym, it is recommended each day to perform in a complex of the following exercises:
- Tracks to put your feet to the width of the shoulders, put the hands behind the head and with a straight back, slowly bend down, trying to touch elbow to opposite knee, elevation and changing in alternating elbows.
- Leg lifts – lying on your back with straight arms and legs lift the legs up to the formation of a right angle.
- Converts the body and the legs in the width of the shoulders, the hands to have behind the head, locking the fingers in the castle. With a straight back, alternately rotate the body in different directions.
- Mill bend up to 90 degrees and a force with rotation of the arms straight.
- Leans sideways, feet shoulder width, with hands behind the head. With a spine straight to curve in different directions.
- Table prone position on the abdomen to rise on your elbows and toes, standing with tense the abdominal muscles in this position as long as possible.
- Scissors sit on the floor, focus on hand located behind. To lift the feet for cross-Mahi, press at the same strain.