Diets for losing weight of the abdomen will bring a positive effect only if you fully adhere to their basic rules. Only in this way will your figure get the right shape and become more slender.
What to do to get rid of fatty deposits on the abdomen: basic recommendations
It is not so simple to remove fat in the abdomen, and to achieve the desired result, an integrated approach is needed.
- First, drink clean water. No juices, no compotes, no tea, namely water without gases. The daily norm is from one and a half to two liters.
- Secondly, do not overeat. When compiling a diet menu for losing weight in the abdomen and side portions, you need to plan small ones so that the stomach does not stretch. At the same time, you should eat at small intervals - approximately every 3 hours.
- Thirdly, give the body time to get used to the diet. If you sharply limit food intake, you can trigger the release of cortisol, which will give the opposite effect.
- Fourth, start playing sports. It is not necessary to exhaust yourself with heavy exercises. This can be fitness, morning jogging, Pilates, sports dancing, etc. In addition, remember that exercises should be aimed at getting rid of fat not only in the abdomen - it is better that other muscles also experience stress. As a result, the process of losing weight will flow throughout the body.
- Fifth, review your diet. In diets for weight loss, the abdomen and sides of the menu should not contain fried foods, flour products and sweets. All products that are in your refrigerator should be fresh, high-quality and healthy.
- Sixth, give up alcohol and cigarettes. They suspend metabolic processes, respectively, interfere with losing weight.
- Seventh, avoid stressful situations and try not to be nervous - harmony in the psycho-emotional sphere is very important.
By taking these recommendations into account, you can remove belly fat in a short time.
Choose a diet
Any diet for weight loss of the abdomen and sides is always selected purely individually. The key to success in the first place is its full acceptance, as if it is a certain stage in life, even if it is somewhat routine, but still aimed at benefit. When deciding to follow a new diet, it is important not to back down and try to fully adhere to the recommended menu. Remember: you will not see the instant effect, and this is normal, otherwise the body will experience extreme stress. Your desire and willpower will help to wait for the final result.
It is worth noting that from a huge variety to choose only one diet menu for losing weight, it is not easy. In addition, it is very important to stay on a balanced diet, otherwise you will be provided with a breakdown, a bad mood and excess fat in the same place. How to be Reviews can help narrow down your choices about a particular diet, which, in addition to a positive result, also provides a lasting effect. These are the options we suggest you consider.
Protein and vegetable diet
Starve right! It is under this motto that a protein-vegetable diet at home for losing belly passes. Having done everything right, in just 10 days you can significantly reduce the amount of adipose tissue in the abdomen. But here it should be remembered that such a diet cannot be constant.
The main condition of the protein-vegetable diet is the alternate use of proteins and vegetables for 10 days. Sources of protein in this case are boiled eggs and chicken. As for vegetables, carrots, white cabbage and beets should be preferred.
Protein day
The first day of a diet for weight loss begins with a glass of clean water - we drink immediately after waking up. Next is breakfast: boil one egg, cut a fresh cucumber and add everything with a few sprigs of fresh herbs. After 2-3 hours, we steam the chicken - about 800 g a day. First, peel, bring to a boil, pour the broth, pour water again and cook until tender. This portion needs to be divided into several receptions that was enough until the evening.
It is important to remember that it is impossible to add products. And in parallel, you need to drink enough clean water.
Vegetable day
Within one day, you can eat no more than one and a half kilograms of vegetables, respectively, cabbage, beets and carrots must be taken in equal portions. Finely chop the prepared foods, squeeze them well and season with a spoonful of lemon juice. Divide the salad into 8 servings. The last meal is no later than 19:00.
Lazy diet
This is the easiest diet for losing weight, which will be ideal for those who do not want to count calories, choose certain foods and force themselves to eat unappetizing foods. Nevertheless, despite its extreme simplicity, it allows you to get rid of fat deposits in the abdomen in two weeks.
What needs to be done? Everything is extremely simple - before each meal, including before small snacks (about a quarter of an hour), you should drink a couple cups of water. At the same time, and during, and for two hours after a meal, drinking fluid is not allowed.
The essence of such a diet for weight loss is that water fills the stomach and somewhat dulls the feeling of hunger. Accordingly, you eat less than you wanted.
Oat diet
This is the simplest mono-diet, which is not able to harm your body in any way. Therefore, she won a huge army of fans and extremely positive reviews.
According to the conditions of such a diet for weight loss, the menu for the week is as follows: daily for breakfast you eat about 250 g of porridge cooked in water without adding salt. This is one standard serving. During snacks, you can eat no more than one fruit. Only they should not be high-calorie, such as bananas and sweet grape varieties. Prefer regular apples. In this case, before each meal, you must drink water.
Every day, the diet of the oatmeal diet for losing belly for women is supplemented with dairy products, low-fat types of meat and other cereal cereals, for men - boiled veal can be included in the same set. And the result will be fixed for a long time.
Egg diet
For a weekly abdominal diet, this product is good because it leaves you feeling full for a fairly long period of time. And if you combine the eggs with other ingredients, you can get a diet that will contribute to the rapid burning of adipose tissue.
Since eggs are the basis of the diet menu, their share should exceed the amount of vegetables and fruits. During the week, we consume only these products in small portions daily every 3-4 hours. At the same time, eggs are best combined with oranges and refrain from eating potatoes, figs, dates, grapes and bananas.
Three day diet
We present to your attention a very effective diet for weight loss of the abdomen and sides. The set of products allowed for consumption may seem rather meager, but at the same time, such a quick diet for losing belly allows you to quickly remove fat.
The first day.
- For breakfast, we drink half a glass of green tea and the same amount of freshly squeezed juice of carrots or apples.
- After a couple of hours, you can allow yourself a snack with a handful of nuts.
- For lunch, boil 110 g of wild rice and prepare a vegetable salad. Any sour fruit finishes the meal.
- For dinner, you can boil 50 g of fish and bake 200 g of vegetables.
Second day.
- Breakfast - the day begins with an apple or half a grapefruit.
- After a couple of hours, we make a salad of fresh vegetables and drink a glass of freshly squeezed carrot juice.
- For lunch, boil 100 g of buckwheat and complement it with two fresh tomatoes. We drink a cup of herbal tea.
- Dinner consists of 200 g of chicken, vegetable stew and a small cup of tea.
Day Three
- For breakfast, we serve 150 grams of steamed oatmeal.
- After a couple of hours, we eat a couple of baked apples.
- For lunch, we cook 150 g of fish for a couple and make a salad of 70 g of grated carrots and a spoonful of sour cream. We drink a glass of mineral water.
- For dinner, you can eat a banana and drink a glass of yogurt before bedtime.
5-day two-course diet
This is one of the simplest diets for weight loss of the abdomen and sides. The menu is as follows: for five days it is allowed to eat only two dishes: boiled rice and steam or boiled fish or seafood. An important condition: one meal - one dish. You can not mix them. If you wish, in order to slightly diversify the diet, you can add a sour apple and fresh herbs to it.
Kefir Diet
This is a popular mono-diet, which allows you to remove excess fat in the abdomen and at the same time brings health benefits. With the daily use of this fermented milk product, the work of the gastrointestinal tract is normalized and metabolic processes are accelerated.
To get rid of fat deposits in the abdomen, you do not need to stretch the kefir diet for a long time. Only 3 days are enough. Moreover, such a diet is suitable for losing belly for women. This diet is not recommended for men.
The conditions are extremely simple: throughout the entire period you should drink one and a half liters of kefir daily - we divide this portion into 6 receptions. In parallel, we use clean water. We leave the diet gradually, drinking 200 ml of kefir per day throughout the next week.
Buckwheat diet
Buckwheat is rich in vitamins, trace elements and other biologically active substances that can cleanse our body of toxins and toxins. In addition, thanks to a special menu, the diet for losing weight is easy and great for those who can’t tolerate the feeling of hunger. With a small number of calories, buckwheat leaves behind a feeling of satiety.
So, the duration of the buckwheat diet is 14 days. This is enough to get rid of extra pounds in problem areas and to consolidate the result for a long time. Groats in this case are not boiled, but steamed with boiling water. It is better to do this in the evening, so that the dish is ready in the morning. Accordingly, salt, sugar and other additives are not used.
Steamed buckwheat can be consumed both individually and together with kefir (no more than a liter per day), dried fruits (no more than 5 pieces per day) and honey (5 g per day). We eat porridge throughout the day in unlimited quantities, the last meal - 4 hours before bedtime.
We complete the buckwheat diet gradually, continuing to eat this cereal once a day over the next week.
Apple diet
Another option for a weight loss diet for women. We make the menu for a week. Duration is one week. You can eat one and a half kilograms of fruit daily - that's about 650 kcal.
Apples are used both fresh and baked (without sugar or honey). If the feeling of hunger does not give rest, then in the sixth day, rye crackers are added to the diet. At the same time we drink a lot of pure water, green tea or herbal decoctions.
Yogurt fasting days
A couple of times a week is quite acceptable to spend fasting days - they also contribute well to the elimination of adipose tissue in the abdomen. For them, it is better to choose such a useful sour-milk product as yogurt. The menu is simple - you should drink 2 liters of yogurt and a similar amount of clean water or herbal tea per day.
Diets for men
Men who want to shape their body in most cases prefer physical activity. But you can achieve much better results if you have them with the right diet for weight loss.
An effective diet for losing belly belly and sides for men is based on such recommendations.
- Men, unlike women, need more calories per day - about 1,700.
- Representatives of the stronger sex are highly not recommended mono-diets and prolonged fasting.
- You need to eat 4 times a day, while snacking and eating immediately before bedtime are prohibited.
- As for the permitted products and the method of their preparation, here the recommendations are similar to the diet for women: steam, boiled and baked meat (poultry or beef), fish, fresh vegetables, cereals, pure water, tea and herbal infusions.
Men can follow a diet for 10 days.
Home diet: menu options
If you do not accept mono-diet, preferring variety to them, and at the same time want to lose weight, we suggest you consider the following menu options. They will allow you to make the right diet for weight loss. Recipes for every day:
- A sandwich of rye bread with butter (minimum fat content) or with hard cheese for breakfast and a cup of herbal tea. For lunch, vegetable stew with beans (no more than 165 g) and pineapple juice. 100 g of corn porridge with 50 g of sour cream per afternoon snack. Dinner consists of a boiled quail egg, 100 g of turkey steak fillet and a cup of grapefruit juice.
- For breakfast, prepare a steam omelet from two eggs and drink a cup of green tea. For lunch, stew a piece of beef (120 g), boil 125 g of oatmeal and drink green tea. For afternoon tea, you can drink 160 ml of ryazhenka. Lunch consists of a green apple, 100 g of carrots and herbal decoction.
- The morning begins with rice porridge, boiled in milk without sugar and salt, and green tea. For lunch, cook the broth with the addition of vegetables (about 100 ml portion), prepare a salad of cucumber and tomato seasoned with lemon juice, and drink a cup of green tea. For an afternoon snack, eat 150 g of low fat cottage cheese. For dinner, you can drink a small cup of carrot and apple juice and eat a couple of small bananas.
- For breakfast, cook a soft-boiled egg and eat it together with a dried slice of bread. Snack - a couple of apples and an orange. Lunch consists of vegetable salad and boiled chicken or fish (about 250 g). In the afternoon you can eat a cup of vegetable soup. Dinner - steamed or boiled veal and orange.
- The day begins with a glass of natural yogurt and orange. Snack - an apple and two cubes of dark chocolate. For lunch, cook a steam beef steak, boil 75 g of beans and chop an orange. For an afternoon snack - vegetable soup. Lunch consists of 250 g of boiled fish or poultry with vegetable salad.
The whole charm of such a diet lies in the fact that it does not have to be constant. Diets for weight loss based on the above nutrition options take no more than three days a week, and the rest of the time you can eat other foods. But only in this case it is important to take into account the main recommendations, which were mentioned above.
How to fix the result: products
You successfully sustained a diet for weight loss of a stomach and sides, the results are achieved. How to keep the form? To do this, you must continue to eat properly. This is not about any regular diet - just remember the 6 foods that will become the key to your ideal body.
- Oat groats. A very satisfying product, which at the same time has a very good taste. Due to the presence of fiber in the composition, oatmeal cleanses the intestines well and improves the basic functions of the digestive system. And this, in turn, has a positive effect on the course of metabolic processes.
- Beans It is important to remember that a canned product cannot participate in the diet menu. Only boiled beans should be consumed. It is a rich source of protein and is free of fat.
- Lentils A very healthy cereal, which also contains a sufficient amount of protein. Moreover, it can be not only a side dish - lentils can be added to soups, stews and even salads.
- Brown rice It is much more useful than white rice, as it lends itself to minimal processing. It has a lot of dietary fiber that cares about the condition of the intestine, and selenium is an important element.
- Chickpeas. This product cannot be called traditional for our country, and it is not prepared so often. At first glance, chickpeas are just a variety of peas, but unlike them, they contain a lot of amino acids.
- Pearl barley. Once upon a time, barley porridge was called "the food of the poor." It is available, but at the same time, not everyone likes its taste. But if you cook pearl barley with knowledge of the matter (for example, with baked vegetables and sauce), it will be eaten by everyone, without exception. And it is necessary to strive for this, since such a porridge is very useful and helps to maintain a figure in great shape.
Adjust the diet
It is clear that on six foods it is impossible to build a balanced diet that will help remove fat on the stomach. The main recommendations that will help you think through the menu to the smallest detail are the following.
- Breakfast should be. And at the same time, it is desirable that he be satisfying. If you skip the first meal, then you will get the opposite result. Why? -, – , , . , . -, , . – .
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- Natural juices may be present on the menu, but it is better to dilute them with water in equal proportions before use. Also, remember that store drinks, called juices and nectars, contain a lot of sugar. Thus, juices should be replaced with homemade compote or a decoction of dried fruits.
- Milk and dairy products. Whole milk should be completely abandoned, but kefir, cottage cheese, fermented baked milk and other fermented milk products must be present. It is desirable that their fat content is 1-2%.
- The ratio of proteins, fats and carbohydrates. Nutritionists provided indicative numbers according to which a balanced diet should consist of 7.5% of animals and 7.5% of vegetable proteins, 55% of complex carbohydrates, 10% of vegetable and 20% of animal fats.
Thanks to this diet, you will forget about the extra pounds.
Add workouts
A properly composed diet can really help in losing weight and remove excess fat in problem areas. But in order to burn exactly adipose tissue, and not to decrease muscle mass, it is necessary to combine one of the diets and exercises for losing belly. As a result, the figure will acquire the correct shape, the skin will retain elasticity, and the body will come in tone.
But remember that:
- Do not exhaust yourself and immediately give large loads - the first lesson should not last more than 10 minutes.
- You can do it every other day, gradually increasing the number of approaches of one or another exercise. Thus, the duration of the workout will increase.
- If your main goal is losing weight, you should not choose the load only on this muscle group. It must be evenly distributed throughout the body - so fat will be burned more intensively.
Abdominal Slimming Exercises
Consider the most effective exercises.
- In a standing position, hands on the waist, we draw in the stomach and fix it for about 15 seconds.
- In the supine position, we lift the body, focusing on the elbows and the tips of the toes. The body should remain even. Fix for 30 seconds.
- In the supine position, we raise the extended legs and keep it on weight for 15 seconds.
- In the supine position, we raise the straightened legs up, while the tailbone should be torn off the floor.
- In the supine position, we spread our arms to the sides, leaving them on the floor, and raise our legs up. Slowly lower them first to the left, turning your head to the right, then vice versa.
- In the supine position we bend our legs, we press our feet to the floor, we put our hands behind our heads, but we don’t fold them into the lock. On exhalation we raise our head and shoulders, on inspiration we lower it.
- We accept the same position as in the previous case. Raise the body as you exhale to a sitting position. On inspiration, lower to the starting position.
- In the supine position, arms along the body, raise straight legs by 45% and begin to cross them one by one - we make “scissors”.
- And twist the hoop.
The right diet and regular training, even at home, can help you find the perfect figure.