Diet weight loss belly and sides

To reduce weight, you need to exercise and eat quality, healthy foods. But lose weight abdomen and sides – not an easy task, these places are the most problematic and difficult to fix. And helps to reduce the special diet that you can eat almost without limit and health benefits.


Reasons fat

Have you noticed that the problem with fat deposits abdomen and flanks are more important for women than for men. Representatives of the strong half of humanity rarely seen sagging belly and sides, bulging out of his pants. The exceptions are the men who don't watch your diet, eat fast food, soda, beer, and leads a sedentary lifestyle.

Now, the female deposits appear even without the addiction to beer and burgers. And related this feature to the reproductive functions. Nature has made every effort to ensure that the future mother had a small fat book is needed to transport children during the famine. In addition, the fat layer acts to protect unborn babies.

But to maintain the body toned tummy stays flat, even older women. The situation is however changing different factors affect the emergence of overweight and weight:

  • Inappropriate diet. First, eating sugar and flour products, stimulates the growth of fat tissue. But even if you refuse these products, as well as fast food, the wrong ratio of fats, proteins and carbohydrates, the body begins to store. Therefore, it is impossible to completely give up carbohydrates.
  • Stress. Emotional tension triggers the production of cortisol, a stress hormone. And it directs the body to delay the fat in reserve. And if you often feel stress, when you do this, eat properly, avoid the sides and belly is problematic.
  • Lack of physical activity. The decline in activity almost guarantees weight gain. This is due to the reduced metabolism and impaired digestion. If you have a sedentary job, to share 2-3 days a week at the gym. Enough for 1-2 hours of intense exercise to keep the body in shape and reduce obesity.
  • The hormonal imbalance. Diseases of the endocrine system leading to malfunction of many body systems. And increase the fat tissue on the abdomen and flanks – one of the consequences of thyroid diseases and hormonal imbalances. To lose weight is very difficult, even a strict diet and intense exercise.
  • Age. The older a person is, the worse the metabolism. For this reason, after 30 years of gaining weight is much easier than 20 years.

One of the most common problem a large number of the abdomen and back to its normal weight. In this case, the focus is on physical activity speeds up the process of weight loss.

Principles of the diet


To lose weight stomach and sides, you must first remove the cause of weight gain. If you have problems with endocrinologists, remember to go to treatment. The normal functioning of the thyroid gland to remove other factors that cause weight gain:

  • Eat often, but small portions. A strict diet and hunger strikes will do more harm good.
  • Avoid sweets, soda and flour.
  • To increase physical activity. If there is no time to visit the gym, home exercise, aerobics, yoga or a walk in the evenings.
  • Also suitable for traditional stairs.
  • Follow the drinking system, drinking at least 1.5 liters of clean water. In the summer, the body requires more – not less than 2 liters a day.
  • Dispose of the salt or reduce its consumption. Unusual and tasteless, only the first 5-7 days, then get used to the new tastes of food and it looks more pleasant.
  • Follow the calories. Buy a kitchen scale to weigh each eating the product and write a food diary. This will help to calculate the amount of calories and adjust them a bit to get back to normal.

Allowed foods

To compose menus for weight loss belly and sides, it is necessary to choose the menu, which includes healthy products with low calories. The diet should include:

  • vegetables – obligatory products that can be eaten in almost unlimited quantities (except potatoes);
  • fruit – a source of glucose, which is especially important when the complete rejection of sugar;
  • meat – buy only low-fat varieties: chicken, rabbit, veal, beef, fish;
  • grits – popular buckwheat, rice, millet, lentils;
  • vegetable oil is particularly useful for the body are olive and flax seed oil;
  • dairy products – be sure to buy yogurt, natural yogurt and cottage cheese.

When composing menus consider the ability of some foods to improve metabolism and excrete excess fat from the body. With them, you can quickly achieve a beautiful waist. These products are:

  • throat;
  • grapefruit;
  • avocado;
  • cabbage;
  • bean;
  • mustard;
  • spices (pepper, horseradish);

Prohibited products

Some foods you need to eliminate completely from the diet to accelerate the removal of excess fat deposits. These are:

  • sweets and sugar;
  • flour;
  • sausages, canned food, smoked products;
  • fried or salty food;
  • alcohol;
  • mayonnaise, ketchup;
  • boxed juices.

These foods are the enemy, a beautiful picture, so rejection of them leave the fat on the sides and belly.

Diet menu for weight loss belly and sides

There are many diets for weight loss. When choosing, consider the goal – the faster you want to lose weight, the more power the system. If to speak about the right diet, which is not harmful to health, it has several parts:

  • Small portions – the size of each should not exceed 250 grams.
  • Smaller meals a day should be 3 full meals and 2 snacks a day.
  • Temperature control – food should be warm.
  • Drinking regime – every morning drink a glass of warm water, then during the day 30 minutes before meals and one hour after a meal.
  • To properly combine foods – meat, vegetables, grain, vegetables. But the grain of the meat combined with the bad.

Diet menu for weight loss belly and sides day 1

If you decide to use the right diet for weight loss belly and sides, sample menu for 1 day to help you with this.

  • Breakfast. Oatmeal is water Apple.
  • Snack. Cheese sandwich, green tea.
  • Lunch. Chicken soup, fried fish, vegetable salad.
  • Snack. 1 grapefruit.
  • Dinner. Salad with seafood.
  • Late dinner. Yogurt or curd.

If the between meals hunger, fill it with nuts, yogurt or fruit.

Diet menu for weight loss the abdomen and back for 4 days

Get rid of the fat to adhere to the rules of a healthy diet, you need to constantly. Ideal – life to reduce the risk of various diseases and prevent weight gain.

Sample menu for the 4 days looks like this:

Day Breakfast Lunch Dinner
1 Baked curd cheese cakes Boiled chicken breast, vegetable stew Fish chowder
2 Boiled eggs, toast Soup with vegetables, a piece of boiled fish Beef fried zucchini and carrots
3 Oatmeal with milk Buckwheat porridge, vegetable salad Braised with vegetables and veal
4 Rice and vegetables Chicken soup The meat in the pot

Diet menu for weight loss belly and sides 1 week

Effective diet for weight loss belly and sides, implies the rejection of sweets. And in order not to experience a shortage of carbohydrates, you need to include in the diet of more fruit and grain cereal.

The weekend menu looks like this:

Day Breakfast Lunch Dinner
1 Oatmeal with berries Beetroot soup with chicken Stewed cabbage, boiled Pollock
2 Cheese Meat casserole Vegetable salad
3 Buckwheat porridge with tomatoes Meat soup with potatoes Baked in foil fish with vegetables
4 Cheesecakes with cottage cheese Vegetable soup Boiled beef, salad of tomatoes and cucumbers
5 Cottage cheese casserole Ear Meatballs with rice
6 Oat porridge with fruits Chicken breast braised in tomato sauce Millet porridge
7 Boiled eggs Vegetable salad, boiled chicken breast Vegetable stew with veal

Effective diet for weight loss at home

If you want to quickly get rid of the belly and sides, you should try a stricter diet. They can help you lose up to 5 pounds in a week. But stick to them only provided that there is no different diseases.

What diet allows you to lose weight:

  • buckwheat diet includes eating 5 to 7 days buckwheat;
  • kefir diet for 3 to 5 days drink only kefir;
  • diet water eat right and do that for 3 days, fasting days, where you can drink only water;
  • cabbage soup diet – prepare food only cabbage for 5-7 days;
  • rice diet – eat only boiled rice for 5 days.

Nutritionists and doctors are skeptical about the mono-diet, as they bring a huge amount of harm to your body. First of all, it is a serious stress, and secondly – the lack of essential vitamins and minerals.

Exercise for stomach and sides

Lose weight in problem areas, choose any of the sport. But particularly effective:

  • run;
  • jumping rope;
  • swimming;
  • work with weights.

It is best to choose exercise for weight loss trainer or doctor. Remember to take into account the age, weight, class, and disease.

At home without harm to your health, you can use a set of exercises, which includes:

  • squats – 20 times;
  • plank – 60 seconds;
  • crunches – 15 reps on each side;
  • the slopes side – by 15 times on each side;
  • jump rope – 1 minute.

Performing these exercises 3-4 times a week, you will notice significant improvements in your body shape most importantly, don't be lazy, eat right and not be nervous on trifles!