Bulging of the flanks and abdomen, even in small amounts, can ruin the mood and make you give up your favorite slinky dresses. But the problem always can be solved by connecting the observance of the dietary principles of nutrition with regular exercises aimed at burning fat in the abdomen and so-called ears. This approach will significantly adjust the shape after a few weeks of intensive classes, as well as to preserve the elasticity and firmness of the skin, preventing the formation of stretch marks, including almost invisible.
The dream of a beautiful flat tummy is much closer than it might seem at first glance and does not require special expenditures on the services of plastic surgeons and expensive massages.
The main principles and stages of the diet
As the experience of the active members of the fairer sex, the best way to get rid of hanging of the sides and belly of the principle of non-foods with a high fat diet. The diet should be mostly protein-filled dishes, as well as to incorporate a sufficient amount of vegetables and fruits. Drinks should prefer green tea without sugar.
The whole process of dealing with excessive deposits on the sides and in the abdominal area consists of several mandatory steps:
Its duration is seven days and is a gradual restriction used very harmful and high-calorie foods, for example, in your favorite morning coffee, you first to put twice less sugar, and only later start to get used to the true taste of refreshing drink without any high calorie sweeteners. At the end of these seven days of the diet you need to completely remove all forbidden foods, the body itself begins to mentally prepare for the brand new rules of functioning. A surprising, but elementary the exception of sugar and rejection of soft drinks promotes the loss of 1 – 3 kg of excess weight.
Its duration depends on the amount of extra pounds and criticality of the situation with a sagging belly and sides. As a rule, the main stage of weight loss in such cases lasts from seven to twenty days (three weeks). If the weight exceeds 80 kg, the main stage should last no less than three weeks and establish a healthy diet gradually. It is necessary for the maximum preservation of the elasticity of the skin, which can become saggy after burning under her fat.
This step is necessary to consolidate the result. Need details to develop a meal plan using only the allowed foods, and then stick to it for at least another six months. According to the observations of many slimming young ladies, during this time acquired skills in the selection of products and cooking have become habits, and therefore, constantly monitor themselves is not necessary.
If you start to work on the abdomen and sides, only from regular exercise, without generating useful new taste habits, then the result will not get. This is because the slim beauty and well-being in the process of getting rid of excess body fat by 80 percent depends on the quality of food consumed.
The list of permitted foods when dieting
The list of allowed foods if you wish to lose weight in the abdomen and flanks can be called even necessary. After all, it is extremely important to losing weight fill the body with a full complex of useful minerals, minerals and vitamins. With this extra body fat will be broken down much faster and the skin will retain its elasticity and tenderness and beauty for more years to come. Featured products is still important to reinforce with exercises to decrease your waist not hanging skin.
To comply with the correct diet, care should be taken about the use of:
And on a daily basis. Better if it's fresh cucumbers, tomatoes, cabbage and carrots. To them also it is necessary to add young green peas, peppers, radishes and asparagus. Fresh of them you can prepare delicious salads, no dressing with vegetable oil or simmer soups without using any frying pan with oil.
Especially need to use apples, plums, cherries, peaches, pears and plums, which are rich in fiber. This component of nutrition allows for a faster and more efficient to break down fat accumulation in the waist and sides.
Regular addition to dishes of fresh herbs allows you to saturate the organism with necessary microelements, which breaks down fat compounds. Attention dieters should use celery (leaves, stems, root), as well as Basil, dill and parsley. It is not necessary to give up the opportunity to add to the diet of arugula and cilantro.
Lean beef or meat birds
Proper nutrition is also a place for beef or chicken (turkeys). But to use the product no more than once per week, and limited to 300 g per serving. It is important to understand that to cook such meat can only boil or steam with the addition of natural spices. Simmer or bake (even without adding any oil) is not recommended. Ready to eat better meat with fresh vegetables.
The main requirement in the selection of hard cheeses for their quality and naturalness. To use such a product can be no more than two times a week at 80 g. It is possible to add allowed fruit or grate into a salad with fresh vegetables.
Dried fruit, seeds, nuts
These products will serve as a tasty nutritious snack, but no more than two times a week and the volume of small handfuls. It is important to understand that the nuts must be raw. The peanuts (in any form) should be abandoned completely. From can dried fruits prunes, dried apricots and dates. Strictly prohibited are all kinds of candied fruits, raisins and figs.
We are talking about yogurt, milk and cheese. The first two products when you desire to lose weight in the abdomen and sides can be used no more than three times a week (no more than one glass a day). Fresh milk, for example, can be added to coffee or tea, and kefir should be drunk early in the morning or late in the evening before bedtime. Cheese can be eaten alone without adding any spices or berries.
The list of prohibited products
Even the most serious exercise to work the abdominal muscles and the sides will not be able to produce the desired results if the diet is the place to be:
- Bread or any bakery products.
- Fruits with a high content of sugars (figs, grapes, banana).
- Starchy vegetables (potatoes).
- Fatty types of fish and meat (pork, lamb).
- The vermicelli.
- Any kind of vegetable oil.
- Cakes and any other sweets.
- Mayonnaise, mustard, ketchup, various store-bought sauces.
- Whole milk.
- Cheese with a high fat content.
- Alcoholic beverages and soft drinks
Tips for compiling dietary menu
Realize the dream of the opportunity to wear a slinky dress and feel like a slim beauty you can if you eat foods from the allowed list will be constructed in the following way:
|Mealtime||The list of products|
|Breakfast||Salad from fresh vegetables with addition of the grated cheese and greens. Coffee (without sugar, but with milk).|
|Second Breakfast||About 100 g of pure cottage cheese without any additives or sweeteners.|
|Lunch||The soup is made of cabbage with celery and tomatoes. Green tea (no sugar or substitutes). Two apples.
Receiving soup can be replaced with properly cooked meat and vegetables.
|Afternoon tea||Fresh fruits (except banana) or a small handful of allowed nuts or dried fruit.|
|Dinner||Vegetable salad with the addition of greenery. Fruit from the allowed list.|
The portion size should be no more than 250 – 300 g at a time. In addition to diet and exercise is extremely important to restore the water balance in the body, which means that you need during the day to drink about 1.5 – 2 liters of clean water. Its use should be spread throughout the day and be sure to drink small SIPS.
Experienced nutritionists and coaches are recommended to the proposed power to refer to the temporary dietary restriction, after which you can return to many sweets and bad food. This should become the new way of life with the compulsory acquisition of new habits. Otherwise, the long-awaited refinement of the waist may again acquire hips and saggy belly, but to deal with them will be much harder.
To improve the result of operation by selected set of exercises aimed at pumping the abdominal muscles and removal of fatty deposits in the sides.
Proven ways to speed up metabolism
Lead figure in the order faster if you care about accelerating the process of metabolism in the body. Experienced trainer and nutritionists recommend:
- To increase the amount of protein consumed.
- Go to use only healthy carbs.
- To learn how to count calories consumed.
- To provide adequate sleep and rest.
- Split the daily ration into more frequent meals in small portions (5 to 6 times a day).
Increased protein intake directly affects the metabolic processes, so their number must be at least 35% of the daily diet. Weight loss is also caused by the fact that for the full breakdown of proteins the body spends about 150 – 200 extra calories. If the power supply is divided into four stages, three of them should include protein components.
As for healthy carbs, they are concentrated in fresh vegetables and fruits longer able to saturate the body with the necessary energy and give power for exercising. The need to count calories consumed is related to the fact that a simple restriction of food might be too tight, and this, in turn, on the contrary slows down the metabolic processes in the body. The minimum number of calories consumed is 500 – 800 calories.
It is better to eat smaller portions but more often. Due to this metabolic process are accelerated, the body does not suffer from a lack of consumption of nutrients and micronutrients, and therefore has all the conditions for the splitting of the accumulated fat in the abdomen and sides.
No less important in slimming the sides and belly is a healthy restful sleep. This is due to the fact that during sleep the body produces hormones that are directly involved in the breakdown of excess body fat. People who prefer to sleep on 3 to 4 hours, more often obese and require weight loss.
Proven weight loss diet
Every body is different, therefore diet to eliminate the ears on the sides and hanging belly should be selected taking into account:
- individual characteristics of the organism;
- the health conditions;
- the amount of extra pounds, to be gotten rid of;
- the ability to set goals and achieve them;
- personal taste preferences.
Of the most popular diets that are suitable for dealing with unwanted deposits in the waist area, it is necessary to highlight kefir, buckwheat and rice, but it's not the whole list of possibilities to successfully lose weight. But there are some nutrition tips for those who lead a sedentary lifestyle, for example, working all day at the computer, and the evening watching television.
The main feature of the diet is in exceptional use boiled buckwheat groats, pure water without any additives and pure green tea. To the list of allowed foods, you can add more low fat yogurt (no more than 1.5 liters). The diet itself turns a cheap, available and easy to prepare. Its duration is 3 to 5 days and allows you to significantly lose weight in the abdominal area and sides.
The peculiarity of the buckwheat diet is the ability to clean the digestive tract from accumulated harmful toxins, to remove excess fluid from the body, and markedly thinner to make the waist. If there were problems with the gastrointestinal tract and any chronic diseases, to comply with the diet for 1.5 – 2 weeks. When choosing yogurt for this diet, be aware that:
- in the presence of hyperacidity of the gastrointestinal tract and frequent manifestations of heartburn, it is best to use yogurt a day;
- if there is a tendency to increased gas-formation, the yogurt should choose three-day.
Will not prevent the diet diet and fresh greens. The amount of consumed cereals unlimited, but the day should drink at least 2 – 2.5 litres of water. Another important feature relates to a method of cooking buckwheat: 1 part cereal need 2 parts hot water and steamed for 7 – 8 hours. Better to do it in a thermos, brew buckwheat overnight for use the next day.
In order to comply with the buckwheat diet it is better to take care of regular exercise. With the proper observance of all requirements, you can expect a daily loss of 1 kg of excess weight that the visual impact of 0.5 cm in the waist.
Buckwheat diet is not suitable for people who have problems with the functioning of the gastrointestinal tract, possible allergic reaction to the product itself (individual feature of the body).