lose weight, you need to exercise and eat quality, healthy foods. But losing weight in the abdomen and sides is not an easy task, these places are the most problematic and difficult to correct. And a special diet will help to reduce the volume, allowing you to eat practically without restrictions and with health benefits.
Reasons for the appearance of body fat
Have you noticed that the problem of fatty deposits on the abdomen and sides is more relevant for women than for men. Representatives of the strong half of humanity rarely have a sagging belly or sides protruding from their pants. The exceptions are men who do not follow their diet at all, eat fast food, soda, love beer and lead a sedentary lifestyle.
So, in women, deposits appear even without an addiction to beer and hamburgers. And this feature is associated with reproductive function. Nature has made sure that the mother-to-be has a small amount of fat needed to carry a baby during hunger. Moreover, the layer of body fat serves to protect the unborn baby.
But while maintaining your body in good shape, the belly remains flat even in older women. However, the situation is changed by various factors affecting the appearance of excess weight and body fat:
- Improper nutrition. First of all, the use of sugar and flour products provokes the growth of adipose tissue. But even if you give up these foods, as well as fast foods, with the wrong ratio of fats, proteins and carbohydrates, the body begins to make reserves. Therefore, even carbohydrates cannot be completely abandoned.
- Stress. Nervous strain provokes the production of cortisol, a stress hormone. And he instructs the body to store fat in reserve. And if you often experience stress, while eating right, avoiding the appearance of the sides and abdomen will be problematic.
- Sedentary lifestyle. Decreased activity virtually guarantees weight gain. This is due to a decrease in metabolism and impaired digestion. If you have a sedentary job, set aside 2-3 days a week for going to the gym. 1-2 hours of intense workout is enough to keep your body toned and reduce the risk of obesity.
- Hormonal imbalance. Diseases of the endocrine system lead to malfunctions in many body systems. And the growth of adipose tissue on the abdomen and sides is one of the consequences of thyroid diseases and hormonal imbalances. At the same time, it is very difficult to reduce weight even with a strict diet and intense exercise.
- Age. The older the person, the worse the metabolism. For this reason, it is much easier to gain weight after 30 years than at 20.
One of the most common problems is a large volume of the abdomen and sides at normal weight. In this case, the main emphasis is on physical activity in order to speed up the process of losing weight.
Diet principles
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Diet for weight loss of the abdomen and sides
Content:
To lose weight, you need to exercise and eat quality, healthy foods. But losing weight in the abdomen and sides is not an easy task, these places are the most problematic and difficult to correct. And a special diet will help to reduce the volume, allowing you to eat practically without restrictions and with health benefits.
Reasons for the appearance of body fat
Have you noticed that the problem of fatty deposits on the abdomen and sides is more relevant for women than for men. Representatives of the strong half of humanity rarely have a sagging belly or sides protruding from their pants. The exceptions are men who do not follow their diet at all, eat fast food, soda, love beer and lead a sedentary lifestyle.
So, in women, deposits appear even without an addiction to beer and hamburgers. And this feature is associated with reproductive function. Nature has made sure that the mother-to-be has a small amount of fat needed to carry a baby during hunger. Moreover, the layer of body fat serves to protect the unborn baby.
But while maintaining your body in good shape, the belly remains flat even in older women. However, the situation is changed by various factors affecting the appearance of excess weight and body fat:
- Improper nutrition. First of all, the use of sugar and flour products provokes the growth of adipose tissue. But even if you give up these foods, as well as fast foods, with the wrong ratio of fats, proteins and carbohydrates, the body begins to make reserves. Therefore, even carbohydrates cannot be completely abandoned.
- Stress. Nervous strain provokes the production of cortisol, a stress hormone. And he instructs the body to store fat in reserve. And if you often experience stress, while eating right, avoiding the appearance of the sides and abdomen will be problematic.
- Sedentary lifestyle. Decreased activity virtually guarantees weight gain. This is due to a decrease in metabolism and impaired digestion. If you have a sedentary job, set aside 2-3 days a week for going to the gym. 1-2 hours of intense workout is enough to keep your body toned and reduce the risk of obesity.
- Hormonal imbalance. Diseases of the endocrine system lead to malfunctions in many body systems. And the growth of adipose tissue on the abdomen and sides is one of the consequences of thyroid diseases and hormonal imbalances. At the same time, it is very difficult to reduce weight even with a strict diet and intense exercise.
- Age. The older the person, the worse the metabolism. For this reason, it is much easier to gain weight after 30 years than at 20.
One of the most common problems is a large volume of the abdomen and sides at normal weight. In this case, the main emphasis is on physical activity in order to speed up the process of losing weight.
Diet principles
To lose weight in the abdomen and sides, you first need to eliminate the cause of the weight gain. If you have problems with endocrinology, be sure to get treatment. With the normal functioning of the thyroid gland, eliminate other factors that provoke weight gain:
- Eat small meals often. A strict diet and hunger strikes will do more harm, the more benefit.
- Avoid sweets, soda, and flour products.
- Increase your physical activity. If you don't have time to go to the gym, do aerobics, yoga at home, or go for a walk in the evenings.
- Even a simple stair climb will do.
- Observe the drinking regime, drinking at least 1.5 liters of clean water per day. In summer, the body needs more - at least 2 liters per day.
- Avoid or reduce salt intake. It is unusual and tasteless only for the first 5-7 days, then you will get used to the new taste of food and it will seem more pleasant to you.
- Track your calories. Buy a kitchen scale, weigh every food you eat, and write it down in your food journal. This will help you calculate the number of calories you are eating and adjust them so that you can get a little off the norm.
Allowed Products
compose a menu for losing weight on the abdomen and sides, you need to choose a menu that includes healthy foods with low calorie content. The diet should include:
- vegetables are indispensable foods that can be eaten in almost unlimited quantities (with the exception of potatoes);
- fruit - a source of glucose, especially necessary for a complete rejection of sugar;
- meat - buy only low-fat varieties: chicken breast, rabbit, veal, beef, fish;
- cereals - give preference to buckwheat, rice, millet, lentils, chickpeas;
- vegetable oils - olive and linseed oils are of particular benefit to the body;
- fermented milk products - be sure to buy kefir, natural yogurt and cottage cheese.
When compiling a menu, consider the ability of some foods to improve metabolism and remove excess fats from the body. With them, you will quickly achieve a beautiful waist. These products include:
- cucumbers;
- grapefruit;
- avocado;
- cabbage;
- legumes;
- mustard;
- seasonings (pepper, horseradish);
Prohibited foods
Some foods need to be completely eliminated from the diet in order to speed up the elimination of excess body fat. These include:
- sweets and sugar;
- flour products;
- sausages, canned food, smoked products;
- fried and highly salty foods;
- alcohol;
- mayonnaise, ketchup;
- box juices.
The listed products are enemies of a beautiful figure, therefore, if you refuse them, fat from the sides and abdomen starts to go away.
Diet menu for slimming the abdomen and sides
There are a huge number of weight loss diets. When choosing, one should take into account the goals set - the faster you need to lose weight, the stricter the nutrition system. If we talk about a correct diet that does not harm health, then it has several components:
- Small portions - the size of each should not exceed 250 grams.
- Fractional meals - there should be 3 full meals and 2 snacks per day.
- Temperature range - food should be warm.
- Drinking regimen - drink a glass of warm water every morning, then during the day 30 minutes before meals and one hour after meals.
- Combine foods correctly - meat with vegetables, cereals with vegetables. But cereals with meat are not combined well.
Diet menu for slimming the abdomen and sides for 1 day
If you decide to use the correct diet for losing weight on the abdomen and sides, then an approximate menu for 1 day will help you with this.
- Breakfast. Oatmeal on the water with an apple.
- Snack. Cheese sandwich, green tea.
- Dinner. Chicken soup, baked fish with vegetable salad.
- Snack. 1 grapefruit.
- Dinner. Seafood salad.
- Late supper. Kefir or cottage cheese.
If between meals you experience hunger, then you can quench it with nuts, kefir or any fruit.
Diet menu for slimming the abdomen and sides for 4 days
To get rid of body fat, you need to adhere to the rules of a healthy diet all the time. Ideally, for life, to reduce the risks of various diseases and prevent weight gain.
An approximate menu for 4 days looks like this:
lose weight in problem areas, choose any sport. But especially effective:
- run;
- jumping rope;
- swimming;
- work with weights.
It is best to select exercise for weight loss with a trainer or doctor. Age, body weight, equipment, as well as diseases are taken into account.
At home, without harm to health, you can use a set of exercises, which includes:
- squats - 20 times;
- plank - 60 seconds;
- twisting - 15 times for each side;
- side bends - 15 times for each side;
- jumping rope - 1 minute.
Performing the listed exercises 3-4 times a week, you will notice significant improvements in your figure The main thing is not to be lazy, eat right and not get nervous about trifles!