Despite the fact that obesity is a true scourge of modern times, the vast majority of people still are not so serious problems with excess weight. More often than not they are only present unwanted centimeters in the waist area and fat from the body to the sides. However, the struggle for a perfect figure possible and necessary.
The causes of fat in belly and sides
The cause of the education of fat deposits in the belly and on the sides can be the most varied:
- Of stress, which often leads to binge eating.
- Eating foods that have high calorie content and rich in simple carbohydrates. Each piece of cake or a muffin will not take much and if you dispose in the area of the waist and sides. To completely abandon candy is not, necessarily, have to replace the less caloric and more useful marshmallow, marmalade, bitter chocolate. Additionally, consume, even with these desserts, you have until lunch time.
- To a sedentary lifestyle. The work the majority of the people, forcing them to sit on the long 8 to 9 hours per day, the more negative is reflected in the form. To avoid increasing the size of the waist, the need to play sports, do gymnastics, move more.
- Hormonal disorders also sometimes become the cause of a set of excess weight. In this case, you should contact your doctor and adjust not only energy, but also a lifestyle in general.
The basic principles of weight loss the belly and on the sides
To remove the excess body fat with waist and sides, you should follow the following principles:
- You must adjust your diet. Need to minimize in the menu products, that have a high glycemic index and lead to the emergence of feelings of hunger. On the table, in a large quantity must be present fresh vegetables and fruits. To get into a new diet gradually, this will be the guarantee that the excess weight would, by reason of breakage.
- Need of competence itself to motivate in weight loss. Each month, you should set a specific goal, such as, for example, lose 3 kg in 4 weeks. That is, by 3 months the weight should be less than 9 kg, if necessary. In addition, the goals must be real, as well as 20 kg per month to reset the fail, and here is the upset and give up to achieve the transcendental goal exactly happens.
- You can try to adhere to a diet. Preference should be given simple techniques to weight loss, that allow you to get rid of excess weight gradually. Aggressive diet give the possibility of achieving a quick result, but it will swing.
- Practice sports is necessary to begin gradually, not forcing your body to be overloaded. For example, the first race should be short, otherwise, nothing but pain in the knees, to be able to will not get. Yes, and the desire to exercise quickly lost. Also, it is not worth to re-evaluate the costs of kilocalories during the workout and you start eating too much. The weight will not go away, and may even increase.
- The fat must be supplanted muscle mass. This will become more confident in themselves men, enhance your sexual performance and attraction for the opposite sex. However, you need to achieve the goals in stages: first to burn fat, and then dial in the muscle mass. All at once make the body is not able to.
- Start practicing the press need after the adipose interlayer in the belly will be "hidden" under the shirt. The cubes have each person, but most of the people who are under a thick layer of fat. Only the proper power will allow the car this fat and make a flat belly.
Prohibited and permitted products
To get rid of the extra pounds, do not necessarily adhere to a strict diet. Just need to capture the essence of a correct diet, know the basic principles of building a healthy diet. Some products contribute to the accumulation of fat reserves, and some, on the contrary, allow you to lose weight. To the menu was the most balanced and it was not the monotony, the products must share the little, medium, and high calorie content, also distinguish depending on how much is, contain protein, carbohydrates and fats.
|What you can eat:||
What can not eat:
Types of diets for weight loss the belly and on the sides
Varieties of diets that allow you to clean the stomach and on the sides of the fat deposits, there are many. Fast diet for the acceleration of the fat burning calories in the daily diet should not exceed 1500 kcal. Last fast diet no more than 14 days, and the results, it will be possible to evaluate, almost since the first days.
The fastest diets are those that, over the course of 3 days allow you to get rid of excess weight. However, practicing more than 1 time in 60 days, is strictly prohibited.
There are these types of diets are rigid, such as BOOCH, vegetarian, low carbohydrate, kefir, buckwheat, apple, fruit and vegetables, protein carbohydrates.
The main provisions of kefir diet:
- Kefir diet is based on the principle of fractional power. Thanks to the frequent snacking in small portions, the stomach begins to decrease in size. Happens is painless for the man.
- Download kefir diet easy, as the body will get proteins and fats, and, behold, carbohydrates from kefir "take over" of almost not be able to.
- The weight goes away quickly, in parallel to clean the intestine. The place that previously occupied the toxins and food remains undigested, after the end of the kefir diet is going to occupy the beneficial bacteria.
- Contraindications you kefir diet very little. Therefore, it is available to most people.
The three-day kefir diet. The three day diet will get rid of 4-5 kg excess weight, and also give you the possibility to adjust the working of the digestive system, in particular of the intestine. The diet involves eating a yogurt and fresh fruit (the exception: bananas and grapes). To eat, you need at least 5 times per day.
Menu in 3 days should appear as follows:
- The first day: if you drink only kefir, as much as you want.
- Second day: you need to eat only a fruit, as much as you want. Make sure to drink at least 2 liters of clean water.
- Third day: you should drink only kefir, a limitation on the volume of drink drink no.
Contraindications the kefir diet the following:
- Diseases of the digestive system: peptic ulcer disease gastric and duodenal, gastritis, esophagitis, and PR.
Ketosis is the breakdown of the fat cells for energy production. Is that the term comes from the name of the diet "Keto". The slimming process is executed when the condition that the body experiences the lack of carbohydrates of the food. Carbohydrates are necessary to sustain life, therefore, always limited to receive the body gives a signal that the liver begins to synthesize ketone acids that destroy fat cells.
Menu the keto-diet on day 1 suggests the following relationship of fats, proteins and carbohydrates:
- Fats – 25%.
- Proteins – 70%.
- Carbohydrates – 5%.
It is a rough menu that allows you to distribute throughout the day, the number of derivatives of eat fat, protein and carbohydrates. You can make individual diet in a week, from their own preferences.
Recommendation: not for the diet to give emphasis on sophisticated cuisine. Its caloric content is too problematic to calculate, and the keto-diet is important.
- All of the cooking.
- Any confectionery.
- Sugar and sweet drinks.
- The chocolate.
- Bakery products.
- The potatoes.
- Bananas, and grapes.
- Poultry meat, beef, pork, veal, rabbit.
- Fish: salmon, salmon, tuna, herring.
- Quail and chicken eggs.
- Fruits of the sea: the fears, crab meat, squid, and shrimp.
- The cheese.
- The vegetable oil and butter.
Under the partial restriction fall into the following products:
- Dairy drinks.
- The plant, in which a lot of starch: sweet, peas, beans, beans;
- The fruit, which contains a lot of sugar: pears, apricots, oranges.
Contraindications to the keto-diet:
- Inflammation of the pancreas.
- Disease of the gallbladder.
- Liver and kidney failure.
- Violation in the assimilation of fats.
- The gastric bypass surgery.
- The presence of tumors in the cavity of the peritoneum.
- Dysmotility of the bowel.
- Incubation of the child and breastfeeding.
The diet BOOCH
The diet BOOCH is a protein-carbohydrate interlacing, one of the varieties of a diet low in carbohydrates. During the diet BOOCH need protein days alternate with carbohydrates, that changes its number.
Diet BOOCH, it is not possible to join people that have a bad functioning of the liver and kidneys, suffer from bulimia or anorexia. Ideal BOOCH is suitable for people who want to get rid of only 2 to 5 kg of excess weight, as well as athletes, who want to spend the drying of the body.
When the excess weight exceeds the mark of 10 kg, should begin the process of losing weight with a diet BOOCH, and with the transition to a correct diet.
BOOCH-the diet can last for 4-30 days. It all depends on what is the weight you want to lose the man. An important condition: the number of days in a diet must be an even number.
During the protein days of consuming foods that contain sufficient amounts of protein.
The emphasis of do-in meat, fish and eggs. In 100 g of the product contains the following amount of protein:
- Wheat, cooked chicken breast: 29,8.
- Wheat, boiled not greasy meat: 25,8.
- The liver meat: a 17.2.
- Peru: 21,3.
- Baked squid: 30.
- Shrimp: 19.
- Cottage cheese: 18.
- Egg: the 12.5.
- Caviar red: 31,6.
- Flounder: 19.
- Tuna: 22,8.
During the carb days need to eat foods that are rich in complex carbohydrates.
In 100 g of the product contains the following amount of carbs:
- Semolina: 73.
- Oats: the 64.8.
- Barley: 74,1.
- Figure: 75,9.
- Noodles: 69,9.
- Damascus: 10.2.
- Pineapple: 11,7.
- Grapes: 17.3 in.
- Bananas: with a 22.4.
- Carrot: 7,2.
- Pomegranate: 11,3.
- Beet: 11.
- Wheat baked beans: 21.
Contraindications to the diet of BOOCH:
- Pregnancy and lactation.
- Diseases of the heart and blood vessels.
- Diseases of the liver and kidneys.
- Diabetes mellitus.
- The elderly, adolescents and children.
To have a good waist, you need to know some secrets:
- Water you should to drink at least 2 litres per day. In addition, it should be cleaned, not boiled and without gas. It is helpful to drink a glass of water every morning before your first meal. The water returns the stomach and intestines, prepares the organs of digestion to work, reduces the feeling of hunger.
- The skin in places where there is excess fat stocks, it should be wet. For this, they must be applied on top of it the cream. This will prevent the appearance of stretch marks on the belly and sides after the weight loss. After the bath, or the soul must do the massage, using a moisturiser or a cream with lifting effect.
- Well struggling with the body fat in your stomach wrap. For this purpose, you can use the honey, mustard, coffee, seaweed, salt. In addition to combat in handy kilograms, these procedures allow to improve the state of the skin.
- Do not forget physical activity. Supplementing the diet with exercises in the swimming pool, in the gym or hiking on the dance floor, then, be able to lose weight much faster. Also do not forget physical activity during the day. For example, instead of travel to the elevator is best to climb the ladder with your feet.
- A good performance in the fight against excess fat massage. You can make your own, using the special tools and creams. The fat of the belly and of the sides will go away very fast.
Home exercise for slimming the sides and on the belly
There are lightweight, but extremely effective exercises that allow you to quickly remove the fat on the sides and on the belly.
The first results, you will see already after a week:
- Inclinations. Have to get up, legs open shoulder width apart, hands of light behind the head. Then, slowly, lean down, trying to right touching with the elbow on the left knee, after which youPRaplauda and lean again, but now pulling the left elbow to the right side of the tribe. Rotation should be smooth.
- The turns of the body. The feet put on width of shoulders, hands of light behind the head, shook hands with the fingers in the castle. Perform bends in different directions, keeping your back straight.
- The elevation of the legs. Lying on his back, hands and feet remain stretched. Raise the leg up to form the straight angle. The abdominal muscles all the time must remain on their toes.
- Tilts to the sides. The feet put on width of shoulders, hands wiping the back of my head. Back remain in a straight line, running the slopes different.
- The mill. Need to lean to the feet and the body formed a 90-degree angle. In this position, are beginning to vigorously make the rotation of the arms stretched.
- The belt. Have to lie down on my stomach, and then get up on the elbows and on the toes of the feet. In this position, you must stay as long as possible. The abdominal muscles must be constantly in tension. Stay in the brace need so much, as the lack of forces.
- The pair of scissors. Have to sit on the floor, concentrating on his hands, located behind the back. The feet raise up and make-cross-mahi. Press all the time must remain on their toes.