Diet and exercise for weight loss belly and sides

The abdomen is the second most common problem area for women who suffer from excess weight. Fat that accumulates quickly. And make a big thin waist new very difficult. Even if this fails, the laxity of the stretched skin still makes the figure unattractive.

You can solve a problem only a comprehensive approach to weight loss, when from the first day will be effective ways on how to tighten up the stomach: the exercise and beauty treatments. Helps to do it visually correctly selected shapewear. Rapid weight loss belly is possible only in the case that the work with this problem area purpose.

Proper nutrition

Slimming abdomen and sides of the proper nutrition plays a key role. And it is not just a specific set of products. A well-composed menu for the entire week, a reasonable allocation of meals on time, drinking regime and avoiding the harmful foods. Let's look at the most outstanding.

Basic principles

Powered by weight loss belly must be fractional. Often a larger size of the waist is obtained not only because of the fat. For those who always ate a lot, the stomach walls are stretched, and you will quickly experience hunger again.

To reduce the volume of the stomach is possible to reduce the size of the portions. The transition to several meals per day, will allow you to solve this problem without starving.

• Drink water! Discipline yourself to start the morning with a glass of clean water, acidulated with lemon juice. The water activates the digestive system, prostimulirujte peristalsis and wake up the whole body. A Cup of water to drink and half an hour before each main meal.
• Eat Breakfast! Breakfast is not a Cup of coffee and a sandwich. Best healthy Breakfast – slow carbohydrates: cereals or pasta made of durum wheat. It will give energy for the whole of the first half of the day, but the extra calories will be time to leave until the evening, even if you are a bit tired.
• Eat the soup! But not nutritious soup or triple of the ear. Cooked vegetable or not strong meat broth soup is healthy and nutritious. At the same time, its calorific value is relatively low. Eat the soup hot. Food with a temperature above 60^onWith to burn the lining of the esophagus and disrupts normal digestion.
• The combination of products. A very strong influence in how we assimilate. In order to saturate needed a smaller amount of food, it is best to use the principles of food combining: eat meat with vegetables, oatmeal with butter and fruit, pumpkins in another meal.
• The afternoon snack. Not only have the right to life, but to be sure, if the breaks between main meals for more than three hours. Effective weight loss is only possible if the body does not experience hunger constantly. Otherwise it will begin to conserve energy and slow down metabolism.
• Dinner. And torment yourself with hunger in the night is also absolutely not necessary. The benefits of this head. If you go to sleep at 23, you can easily afford a light dinner at 19 and until 20 hours. And half an hour before you go to sleep drink a glass of nonfat yogurt, if you want to eat.

Try these tips, and you are already in a week will notice a decrease in the volume of the stomach. The process will be faster if you choose the right products.

Useful products

Varied and well prepared diet for weight loss belly and sides is very important. The fastest in this area of the problem is postponed carbohydrates. Now your number is, undoubtedly, the need of reduce.

If you are actively trying to tighten up the belly to build muscle fibers need of animal protein. So are meat and fish on the table should be mandatory.

Often the stomach seems larger than it is in reality because of the constant swelling that is a symptom of the violation of normal work of the intestine or the consequence of dysbiosis. To solve these problems the help of high-quality dairy products, but you should choose the minimum percentage of fat.

There are especially useful for the nutrition, when weight loss belly products:

• cucumber – low calorie, high micronutrients, in perfect state of cleaning the intestines;
• ginger – it improves blood circulation, increases immunity, accelerates the burning of fat;
• cinnamon quickly removes the feeling of hunger, stimulates the metabolism, accelerates weight loss;
• cabbage – all the varieties are rich in potassium, necessary for the normal functioning of the centre, which has a lot of vitamins, fiber and are low in calories;
• buckwheat – great to clean the intestines, rich in valuable microelements for a long time satisfies hunger;
• grapefruit – helps fight cellulite, rich in vitamin C, contributes to the rapid decomposition of fat;
• the greens – helps clean the intestines slag accumulation, contains many minerals useful.

Cooking food is necessary, in any way, that it does not use the fat: bake, boil, roast on the grill. Vegetables and fruits should be eaten fresh and not peeling.

Vegetables that contain starch: potatoes, chard, carrots need to be careful. You can use no more than one serving per day.

Harmful Goodies

What are the products that can be harmful, already for nobody is a secret. Among the tasty, but unhealthy, there are some who, for the weight loss belly and sides is absolutely unacceptable. This is what should be given in the first place:

• sugar and sweets – they are first deposited in the form of "rescue" to get rid of that extremely difficult;
• semi – finished products - they are usually of a large quantity of salt, which contains preservatives, harsh chemicals;
• fast food is almost a pure fast of carbohydrates, such as the main idea of this type of restaurants, the food abundant, but not for a long time;
• sweet drinks – carbonic acid not only irritates the stomach but speeds up the absorption of glucose in the blood, which in these drinks a lot;
• sausage – sausage quality buy now is very difficult, and substandard meat waste and up to 75% of the chemical gel thickener;
• frying – when frying with the low quality of the oil produced carcinogens, and quality in the food is absorbed, greatly increasing its caloric value;
• ice cream contains too much sugar and fat, and often also a large amount of chemicals that are harmful and dyes.

There are some foods that are good for health, but eat a lot of them still can not. This is nuts, seeds, fatty fish, bananas, potatoes, sweet fruits, dried fruits, jam, natural, high-quality marshmallows.

Physical activity

The most effective help to lose weight aerobic exercise. Is to run, swimming, outdoor games, all kinds of aerobics, fast dancing, walking, rollerblading and Biking. As you can see, ways to enjoy movement, there are many. Therefore, the assertion that physical activity is boring, just an excuse for the laziness of the people.

A big mistake many people who do diet to fight belly fat doing crunches. These exercises do not burn fat! They pump up the abdominal muscles, strengthen them perfectly, but if you don't struggle with belly fat, waist size may even increase.

So slimming and tightening of the abdomen it is better to do the following:

1. The warm-up. Any movement at a rapid pace, which will increase the heart rate to 60-70% of the maximum allowable load (220-age): jump rope, run in place, fast dance, etc.
2. It leans forward. As a variant – exercise "the Woodcutter", when closed over the head, the hands strongly down and back up again over his head.
3. Push-UPS. In the first push-UPS on the walls, the benches, with emphasis on the knees. Accelerate the weight loss for the stomach, and well-worked hands and a humeral belt.
4. A pair of scissors. Well-known and very effective exercise that is perfectly working in lower abs, shakes her ass and is useful for thinning the legs.
5. The leg lifts. Alternatively to right and left, without bending, it is necessary to climb as high as possible from the prone position. But the legs do not fall to the ground, and all the time are weight.
6. Torsion. Lying on his back, bent at the knees, the feet touch the ground, and your hands placed behind your head. Alternatively, reach the right elbow to left knee and Vice versa.
7. Reverse table. The weight of the body is held with the arm extended from the position supine. Legs firmly abut the heels into the floor. To complicate things, you can alternate lifting of the legs.

Even a simple project is enough for weight loss belly and sides, provided that the start of the practice will be daily, and the exercises are performed at a quick pace, holding the heart rate to the desired range.

When these exercises seem too simple and boring, you can diversify your complex. Very useful video tutorials for weight loss belly and sides that are easy to find on the Internet. You are accompanied by the comments of the coaches with experience who say that to pay attention when you exercise.

Beauty treatments

To remove the stretched skin on stomach after weight loss can be very difficult. Sometimes we even have to resort to plastic surgeon. With this problem in the face, the best from the beginning not only limited to exercises, and at least 1-2 times a week to perform cosmetic procedures, the improvement of the condition of the skin and firming.

The easiest way to go to the beautician in its Arsenal a lot of effective ways to solve this problem: hardware massage, ultrasound and laser face mechanical, chemical liposuction and mesotherapy.

But the cost of these procedures is quite high, and to obtain tangible results requires a course of between 5 and 10 sessions. A good alternative can be home treatments if you do them regularly and correctly.

Effective weight loss belly faster is achieved through:

• Clay masks. White, blue, or green clay. Provide an excellent lifting effect and at the same time to cleanse the skin of toxins and excess sebum. Clay breed pure or mineral water to a thick sour cream, a thick layer superimposed on the stomach. Now we have to go to sleep until it is completely cured. And then gently rinse with warm water and apply to the skin moisturizing or anti-cellulite cream.
• Coffee surrounds. The caffeine is perfectly tones skin, improves blood circulation, promotes the rapid incineration of subcutaneous fat. For wraps you should use fine-ground coffee, which is the default for 3-5 minutes in boiling water. Press the thick spread evenly over the problem area, wrap it with cling film, cover with a towel and go to sleep for 20-30 minutes.
• Anti-cellulite blends. It is usually a natural oil with the added essential or other chemical components that accelerate the metabolic processes in the skin. To make home-made mixture, add 50 ml of peach, apricot, or olive oil with 15-20 drops of essential (juniper, ylang-ylang, grapefruit, rosemary, bitter orange, cinnamon, etc.)
• Massage. Better if abdominal massage will be carried out by a professional. This is an effective procedure, but it has many nuances and contraindications. The problem is that if too intense click can damage the internal organs, or worsen chronic diseases. Useful cupping and honey massage of the abdomen, which is easy to learn and then do-it-yourself.

The experience of the loss of many of the women confirms that only a global approach to this problem, you can make the figure look toned and beautiful.

If you are trying to lose weight on strict diets or do exercises and routines for weight loss belly and sides that lost fat, the skin will quickly SAG and will make the body unattractive.