Diet to lose belly for women: diet, menu for the week

The beautiful and the clever shape is desirable for many people. The main obstacle on the path to the goal defended the deposition of fat in the waist. However, remembering simple rules that is, to lose weight the belly, and that which is to be, the goal is easily attainable.

The main causes of the appearance of excess fat in the belly and on the sides

weight loss for tummy

The main factors contributing to the emergence of excess layer of fat on the belly, must be assigned:

  • A sedentary lifestyle;
  • The poor diet;
  • The genetic predisposition;
  • The stress;
  • Pregnancy;
  • Hormonal disorders;
  • A bad dream.

What and how to eat to lose weight the belly

Regardless of the causes of excess weight in the waist, remove belly fat you can help you compose the competent body for the diet and increased physical activity. For those who want to get a couple of extra pounds with the belly, it will be enough to add to the diet nutritious foods and increase the activity days. The people whose weight crossed by a valid value, and not to prevent the preparation of a complete diet menu and active the sports activities.

Principles of preparation of a diet

Choosing the food to lose weight belly it is worth remembering that the end result will enhance not only the figure, but and the overall health of the body. Diet consisting of healthy food supply will provide continuous operation of the internal organs, which would result in an order of skin, normalizes the digestive system and the circulatory system.

Adhere to the basic principles of a healthy diet is very easy.

Food should be abandoned:

  • Trans-fats. See the fast-food, margarine, all kinds of sauces, pastries, and products and t. d. Its consumption as a cause for the occurrence of obesity and the loss of functioning of the whole organism.
  • The simple carbohydrates. Foods that include sugar: sweets, pastries, cakes, ice cream, candy, soda, energy and t. d. They were quickly absorbed by the body and are converted in fat, and the feeling of saturation does not last long lasting period of time.
  • A large amount of salt and salty products. The excessive consumption of salty foods promotes the water retention in the body and weight gain.
  • The alcohol. The consumption of alcohol disturbs the functioning of all internal organs of the body. The high content of sugar and total calories in alcohol promotes the accumulation of extra pounds in the belly. The alcohol also obostOCt the appetite and leads to binge eating.
  • The tobacco. Helps decrease metabolism, lowers the quality of sleep and cause full damage in the human body.

The foods that you should include in your diet

When weight loss belly and improve the health, it is important to remember that the diet should be significant from useful food:

  • The fiber. Is a cell, shell fruits, vegetables and fruits, that our body is not digesting. Dietary fiber, falling in the stomach, swellt creating the sensation of satiety. The fiber acts as a brush of the intestine by promoting the cleansing of the excess waste of food. The diet of food with high fiber content are: the green, cucumber, kale, apple, cereals, salads, bran, and t. d.
  • Proteins. The role of the protein in the biochemical processes of the human body is the upgrade and creation of cells, the formation of muscle mass, acceleration of metabolic processes. During weight loss belly protein helps the body to burn exactly fat, and not muscle tissue and water. Popular foods rich in protein: lean meat and fish, chicken breast, seeds and nuts, eggs, cottage cheese, and yogurt.
  • Carbohydrates slow. Contribute to the long saturation after the food consumption. In its composition includes a variety of useful items can help to improve the functioning of the gastrointestinal tract. Diet products containing complex carbohydrates: vegetables, rice, wheat, solid masses, varieties of wheat, oatmeal.
  • Healthy fats. Unsaturated fatty acids due be present in the human diet, because they stimulate the processes of destruction of body fat in the body. Reduce the level of cholesterol. The sources are: avocado, olive oil cold pressed and nuts.
  • To safe drinking water. The consumption of plenty of water (1.5 to 3 litres per day, depending on the physical activity and the time of year one) helps improve blood circulation, liquefaction of the lymphatic system, a conclusion of toxins, increase the metabolic rate. Water participates in all the chemical reactions of the body, including the breakdown of fats.

Products burning fat deposits on the belly

diet for weight loss

When you compose a diet for flat belly, special attention should be given to natural products with fat burning properties:

  • Cauliflower, red beet, broccoli, celery, cucumber. In the acquisition of these products, the body spends more calories than it receives;
  • The ginger and cinnamon. Reduce the levels of insulin in the blood, which increases the speed of fat digestion;
  • Grapefruit, orange, lemon, tangerine. Contribute to the completion of the bile from the body, which increases the fat-burning process;
  • Coffee and green tea. Studies have proven that caffeine increases the release of fat and burning of calories.

How to eat properly, to have a flat stomach

A little to know which products that should be part of the diet and contribute to weight loss belly, one must also consider the compatibility of food consumption.

7 simple rules of food combining, help you acquire a flat belly:

  • QitRusyi and the starch is not possible to combine. Bread, banana, and potato is not recommended to combine with the citrus fruit, of which currently, and the tomato.
  • The protein and carbohydrates it is better to separate. Familiar to many potato with meat is not the best combination to the intake of food.
  • For a meal only eat a source of protein. For the digestion and assimilation of different protein products (meat, poultry, fish, nuts, and t. d.) several conditions are required in the stomach.
  • QitRusyi and proteins cannot be eaten together. When composing the diet should abandon the collaborative consumption of grapefruit, orange, lemon, pineapple, and tomatoes with meat, poultry, fish or nuts.
  • Should not be combined with proteins and fats. Meat, eggs, poultry and fish poorly digested, together with cream or vegetable fats.
  • Foods with a high glycemic index bad combine with the corn starch. Product with any type of sugar will prevent the digestion of starch.
  • Milk, watermelon and melon. Three products that it is best not to combine with anything and exist separately.

A balanced diet for slimming the belly

To consume all of the essential elements and vitamins, the diet must be composed of a variety of healthy foods feed. Relationship:

  • Whole-grain products and flour, cereal - 40% the day;
  • Fruits, vegetables, greens and fruits - 30% of the day;
  • Foods with a high protein content of 20 % a day;
  • Milk and dairy products - 10% a day.

The graph of power

The diet should consist of three main meals and two snacks every 2 to 3 hours. Feeding at the same time on the day-to-day, the human body adapts to the regime. Consequently, the digestion passes to the top level of quality. The timeline approximate meal:

exercises to lose weight

7 o'clock in the morning - breakfast;

9 - 10 hours - the first snack;

13 - 14 o'clock in the afternoon - dinner;

16 - 17 hours of the day, the second snack;

19 - 20 hours -dinner.

The last meal should be 2 to 3 hours before bedtime. Eating too much at night or very late dinner implies a deterioration in the quality of sleep. It is during sleep the body produces the work of reconstruction. Lack of sleep contributes to the wear and tear of the nervous system, hormonal failures and more rapid ageing of the organism.

When and how much to eat to lose weight

Depending on the time of day, the metabolic processes in the body, pass with a different speed. In the morning time your body just wakes up and is not ready to be processed large amounts of food. Day of the metabolic processes are at their peak, and, in the evening, again, delaying, as well as the body is preparing for bed. Experts recommend counting calories for a portion, considering the biorhythms of the body:

from 7:00 to 12:00 pm - 30% of the calories in the daily diet;

from 12:00 to 18:00 - 50% of the calories in the daily diet;

from 18:00 to 20:00 - 20% of the calories in the daily diet.

Get rid of excess weight, acquire atdtJantth shape and well-being will not be difficult if you always remember these simple rules, when composing the daily diet.

Simple ways to improve the efficiency of the diet when the weight loss of the belly

When you select the products that will enter the menu of a diet, you should consider the taste preferences. Healthy food should be delicious and fun.

Choosing recipes, pay attention to the time of cooking. Cooking should not take much time and bring torment. Stay in the kitchen must be fast to avoid the temptation of eating junk food.

We recommend that, after you wake up, and walk into a bathroom to drink a glass of clean water. You can prepare the night. Bitterntth with an empty stomach, the water starts the process of digestion and prepares the stomach for solid food.

When a strong feeling of hunger, before you start the uncontrollable eating, drink a glass of water. The body, signaling on hunger, you might say that it needs is water, and not a food. The feeling of hunger and thirst often get confused. This habit helps reasonable to reduce the amount of food consumed, and the consumption of sufficient amounts of water will become a natural process and will result in positive improvements.

The popular wisdom says the following: When I'm eating, I deaf and dumb. Meal should be a ceremony when the person remains alone with the food. This rule helps to more thoroughly chew food, which will contribute to a better absorption and to receive pleasure from the process. The feeling of satiety, also arrives faster. Avoid watching tv, using your smartphone or talking during the meal.

Gradual violation of the diet. What would be the will of iron, had not a person, each one should periodically to relax. Even professional athletes once every 2 to 3 weeks if you let you do of harmful energy food. The main positive factor of this collapse is an emotional discharge.

Conclusion

beautiful shape

Taking advantage of a simple rules listed in the article, anyone can reach the most useful and tasty diet to lose weight the belly. There is no universal diets, each person is different and requires an approach. General remain only the principles of preparation of diet, and graphics power. We must not forget also, that the food is not a magic tablet when you burn fat in the abdomen. Special attention should be given to many things (in their own right, physical exercise, quality of sleep, a massage and steam bath, hiking outdoors, positive thinking, and t. d.). An integrated approach to accelerate the burning of fat in the abdomen.