With the onset of spring, almost every one of us begins to critically examine our body, while almost every time we find flaws in it. And most often, winter evenings and tea parties around the TV turn into fat folds on the stomach. This is the most problematic area, which is primarily overgrown with a layer of fat. And any summer outfit will emphasize these stocks in the most unfavorable way. So, we must urgently take action. First of all, we will reassure you: effective diets for weight loss of the abdomen and sides exist. They do not require large expenses or complex ingredients, so you can quite put them into practice at home when you need it.
Diet or sport?
This is an eternal question that plagues many women. Maybe you should not torment yourself with restrictions, but just sign up for a gym? Then the extra calories will burn out, and the sides will melt before our eyes. It turns out nothing like that. The cake contains about 600 kcal, and in an hour of classes in the hall you will be able to spend about 200 kcal. Your dessert will not be limited to just one dessert, and adding 2000 kcal of products to it, you will slowly but surely gain weight. And your classes in the gym will lead only to a slight increase in muscle under a layer of fat, which does not contribute to a decrease in volume. No, we are not saying that sport is unnecessary or harmful. On the contrary, exercises contribute to the formation of a beautiful figure, but first of all, you need to adjust the diet. Therefore, we study effective diets for weight loss of the abdomen and sides and get down to business.
We give up bad habits
Let us dwell on one more point. Normal metabolism is extremely important in order to have the opportunity to adjust their appearance. Therefore, a complete rejection of alcohol and tobacco is the first condition on the path to harmony. It is almost impossible to properly adjust the metabolism and tidy up the work of the digestive tract during their use. Any effective diet for weight loss of the abdomen and sides will be doomed to failure when drinking any alcohol, especially beer, which contains many phytoestrogens, and their excess leads to the formation of a soft tummy.
General principles of nutrition
These are dogmas that should be framed and attached to the refrigerator, if you want not only to find, but also to maintain your figure in perfect shape. All effective diets for weight loss of the abdomen and sides begins with the rejection of fatty foods. Sweets and fried foods, breaded cutlets, butter - all this should be removed to the side. The basis of your diet is beef and poultry, seafood and low-fat dairy products.
Forget about the feeling of hunger. You need to eat 5-6 times a day, just such a menu guarantees a gradual weight loss. Supper should not be too late. When eating, take away your phone and books, turn off the TV and computer. Focus on eating, eat slowly, listening to your sensations. Use salt, pepper and spices in minimal quantities, and it is better to completely abandon them.
Steaming vegetables, meat or seafood is best. When cooking, useful substances go into the water, and in this case are stored in full. A day you need to drink at least 2 liters of clean water, but this amount is undesirable to exceed, it is fraught with edema. Sweets will have to be completely abandoned, but so as not to be completely sad, replace them with nuts, berries and fruits. Now you have almost and ready a diet for weight loss of the abdomen and sides for women. Menu for the week you can choose their proposed options or come up with your own. Finally, the last condition - at least 10 minutes a day must be given to aerobic training. This will quickly burn fat in problem areas and improve blood circulation.
Protein diet
Today, only the most lazy do not know about the benefits of protein in losing weight. That is why the first diet for weight loss of the abdomen and sides for women at home, which we will give, will be protein. Firstly, our body needs protein as a building material, as well as a catalyst for all biological processes. That is, refusing meat and fish, you harm your body more than you help. Protein not only quickly saturates, but is also digested for a long time, which means that a feeling of hunger may not visit you during the day. Follow a protein diet can not be longer than 14 days. Throughout all time, your food can be chicken breast and eggs, as well as low-fat kefir. After this, you need to gradually switch to a normal diet.
Striped diet
The second option is a change in protein and carbohydrate days. So you organize a kind of swing that prevents the body from slowing down the metabolism in order to wait out the unfavorable time. On the other hand, there is no shortage of certain nutrients, since every day the restriction affects only one of them. Maintaining such a diet is also much easier, since the next day the bored menu changes. Judging by the reviews, this diet for losing weight of the abdomen and sides for women is extremely effective. The 10 kg menu makes it easier to do in just 20 days.
So, one day is protein, the second is carbohydrate. Chicken and eggs will be the source of protein, and beets, carrots and cabbage will be sources of carbohydrates. On a protein day, you can cook an egg and cucumber for breakfast. Before lunch, boil the chicken without the skin. Once the water boils, be sure to drain the broth and continue cooking. Approximately 700-800 g of boiled meat should be divided into subsequent meals. It is necessary to drink at least eight glasses of water per day and refuse salt.
Carbohydrate day can be called a vegetable day. A day is allowed to take one and a half kilograms of vegetables. Prepare a salad in the morning, taking 0.5 kg of cabbage, beets and carrots. It should be divided into about 8 meals, each time the volume of eaten should be about 1 cup.
Express diet
It happened to everyone in life that an important event was ahead, and the outfit prepared for this occasion, although it fit in, was clearly bulging in the waist area, which should not be. In this case, you need to take action very quickly. Nutritionists strongly advise against using such emergency measures, leaving them only as a last resort, because what has quickly gone away will come back sooner, and even with the supplement. But for educational purposes, we should also consider such a diet for weight loss of the abdomen and sides for women. The menu for the week is not too complicated or hungry, but it will require a certain exposure. This diet option provides for four meals a day.
Express diet content
Breakfast cannot be skipped. This is an important meal that charges you with energy and health. You can choose any of the options or replace them with those close in energy potential. So, 130 g of low-fat cottage cheese and orange, or 200 g of cottage cheese and an apple, boiled oatmeal with dried fruits (3 tablespoons of cereals and 3 dried prunes or dried apricots), 40 g of grain bread sprinkled with paprika, 1 boiled egg and loaf of bread. As you can see, the diet for losing weight on the abdomen and sides for women does not start so badly. The menu for the week you can paint for yourself immediately or make up for every day. As a snack once a day, 2 apples or 3 tablespoons of fresh berries, 1 orange.
Lunch - a meal is extremely important, it is the main charge of energy and nutrients. You can choose for yourself 250 grams of grilled chicken and vegetable salad, or 200 grams of boiled fish and steamed vegetables, vegetable puree soup and 1 egg, or vegetable soup and some hard cheese. Dinner should be held no later than six to seven hours in the evening. The author of the method offers us 100 g of boiled meat and the same amount of boiled beans, or 2 baked potatoes and a vegetable salad, or 200 g of boiled beans and 1 egg, 200 g of boiled chicken, 2 tomatoes and cucumber, or choose 200 g of stewed seafood.
Mono-diets
Of course, a hunger strike or eating exclusively apples (kefir, buckwheat, rice) is the first thing that comes to mind if you need an effective diet for losing belly and sides for women. The menu for the week in this case is very simple to make. We buy the right product, and it's in the hat. But in fact, such a diet turns into a metabolic disorder and strikes the digestive organs. And if vegetables or fruits act as the basis of the diet, then the body also suffers from a lack of protein, destroying its own muscle mass. Therefore, such options are permissible only in the variant of fasting day, or its individual elements, for example, replacing dinner with kefir.
For those over 50
With age, our body changes. At 30, the metabolic rate can still forgive us french fries and rolls, as well as a certain amount of fatty and carbohydrate foods. However, when you are 50 years old, you need to make adjustments to the diet, or you will steadily gain weight. But again, we assure you that a hunger strike is not an option, you need a smooth diet to lose weight on the abdomen and sides for women. The menu for the week should consist of fruits and vegetables, lean meat and fish, dairy products and whole grains. The calorie content of the diet for the period of weight loss should be no higher than 1000 kcal per day. This figure fits 200 g of boiled chicken or fish, 1 egg, 100 g of porridge on the water, 200 g of fat-free cottage cheese, as well as a salad of cabbage, herbs and carrots and several fruits. Of course, all this is without salt, sugar and bread or flour, and all products must be cooked by boiling. A diet for weight loss of the abdomen and sides for women after 50 years should be very careful, because the body already does not tolerate various shocks, including from a sharp restriction in nutrients. Fasting days - this is not your option, weight loss should now go smoothly and very gently.
Weight Loss Products
I would like to say that not a single diet for losing weight of the abdomen and sides for women is optimal for everyone. The menu for the week needs to be made based on the characteristics of your body, as well as the number of extra pounds. We will provide a list of products that contribute to weight loss and keeping it at one mark. This is oatmeal, which has good taste and contains starch, which speeds up the metabolism. In second place beans, this is an excellent source of protein in the complete absence of fat. Along with beans, you can use lentils. Brown rice, unlike white, is a source of healthy fiber. Chickpeas are slightly behind other legumes in terms of protein, but differ in a balanced amino acid composition. Finally, barley - it is very useful and low-calorie. These products must be included in the diet if you plan a diet for weight loss of the abdomen and sides for women. The menu from this will become even more diverse and useful.
Meals must be balanced.
Today, there are so many different systems for weight loss that it is difficult to decide which one to give preference to. Therefore, it is most important to take into account the basic principles that a diet for weight loss of the abdomen and sides for women should comply with. The menu for the week, the reviews of which are the best, is based on the proportion: 15% of proteins, half of which should be of animal origin, 55% of carbohydrates, 95% of which should be vegetables and fruits, and 30% are fats, a third of which are plant sources. Thus, you do not even build a diet, but a lifestyle, adhering to which, you will not suffer from excess weight.
Physical exercise
Often we are a little worried when it comes to sports training. However, everything is not so scary. After all, the best complex effect is exerted by a diet for weight loss of the abdomen and sides for women and exercises. A great option would be walking. Only 30 minutes a day will give a tangible effect in a month. When you get used to it, add exercises with a hoop for 5-10 minutes a day, as well as exercises for the press, 30 lifts of the upper and lower torso. Finally, running and jumping rope is a great option.