The abdomen and flanks — the most problematic areas in women, which can easily increase the volume of eating high-calorie foods. The article provides you the chance to get rid of this problem, which most effective diet for weight loss. This can be done at home.
The essence of such diet for weight loss and what are the main principles, consider the following material. And also give you a sample menu for the month and effective exercises at home.
How to get rid of belly and sides at home?
Get rid of the problems mentioned above, you can use the diet to lose weight, exercises for the abdomen and back, cardio workouts.
Effective and effective weight loss promote strict adherence to the basic rules of diet and reasonable exercise.
Read more about the special complex of exercises to get rid of excess volume in the abdomen and sides of home, to talk about in the following paragraphs. But now let's look at the main principles of nutrition the most effective diet for weight loss.
Principles of nutrition
Before you can devote a certain period of time, this diet, check out the main rules. Thus, the basic principles of a nutritional diet for weight loss belly and sides :
- First of all, check your diet. When diet for weight loss should only eat foods low in calories;
- Also the main reason for excess fat is lack of exercise. Start with moderate physical activity at home;
- Dieting for weight loss at home, the day should be consumed half to two liters of clean drinking water without gas;
- This diet for weight loss three meals a day. Serving size must not exceed 250 grams;
- Break each meal or three hours. The last meeting three hours before bedtime.
Consider the following paragraph, what products should be included in the diet diet for weight loss at home, and who would be forced to refuse.
What can and can not eat?
Diet weight loss belly and flanks at home can include in the diet the following products:
- chicken, veal, rabbit;
- all vegetables and fruits, except bananas, potatoes and grapes;
- dried fruits, berries;
- oats, buckwheat, barley and millet porridge;
- low-fat fish and seafood;
- yogurt, sour cream, milk, cheese and yogurt with low fat content;
- olive and flax seed oil;
- green tea;
- fuck, cinnamon.
Also the above diet for weight loss with the help of your diet, approximately one hundred milliliters of red wine a day, because it contains a substance, which promotes rapid breakdown of fat cells.
Give up when dieting weight loss belly and sides mandatory , you need the following foods:
- greasy, fried, smoked foods;
- pastries and sweets;
- fast food, processed foods;
- alcohol and carbonated beverages.
Menu for a month
Sample menu for a month diet for weight loss belly and sides of the home as follows:
The first week weight loss diet
- Breakfast: boiled egg and 150 grams of cottage cheese;
- Lunch: lean fish, soup, a Cup of herbal tea;
- Dinner: salad with beans and vegetables — 200 g, and a glass of nonfat yogurt.
- steam scrambled eggs, salad of cucumbers and tomatoes, orange juice;
- soup with cabbage and broccoli;
- hake steamed, stewed bell peppers, onions and tomatoes.
- toast with honey and a glass of unsweetened black tea;
- 200 g of boiled rice with pieces of chicken;
- 300 g of fried rabbit meat with herbs.
- 200 ml natural low-fat yogurt with fruit, oatmeal;
- chicken broth with zucchini and carrots;
- 250 g of boiled veal and 150 ml of kefir, which is a low percentage of fat.
- steam scrambled eggs with peppers and cheese, and green tea;
- stew of vegetables and rabbit;
- soup-broccoli puree with natural yoghurt.
- toast with cheese and a Cup of coffee with milk;
- lentil soup, 2 fish cakes, steamed veggies;
- cottage cheese natural yoghurt.
- fresh cucumber and tomato, glass of milk, 2 boiled eggs;
- millet porridge with dried prunes and orange juice;
- 200 g baked chicken with tomatoes and spinach.
The second week weight loss diet
- Breakfast: millet porridge and carrot juice;
- Lunch: squash soup with beets and carrots;
- Dinner: salad of boiled eggs and citrus fruit.
- oatmeal, grapefruit, tea and a boiled egg;
- soup barley chunks of lean rabbit;
- fruit salad with natural low-fat yogurt.
- 200 g of cottage cheese with raisins and a Cup of cocoa;
- soup cabbage;
- applesauce and carrot juice.
- omelet with cheese — 200 g;
- buckwheat soup with meatballs of lean meat;
- Apple-ginger tea.
- 150 g boiled rice and green tea;
- low-fat chicken broth with carrots and celery;
- a grapefruit and two boiled eggs.
- a mixture of cottage cheese and sour cream — 200 g, and a glass of curdled milk;
- buckwheat and kefir;
- soup-puree of broccoli and celery.
- sandwich whole wheat bread, cheese and a boiled egg;
- braised chicken with peppers and eggplants — 300 g;
- fried trout with herbs, plenty of water with the juice of half a lemon — 300 g
The third week weight loss diet
- Breakfast: toast + cheese and a glass of warm milk;
- Lunch: soup of barley with herbs;
- Dinner: baked eggplant and zucchini, applesauce.
- salad with apples and citrus drink carrot juice;
- rice soup with chicken and herbs;
- boiled chicken breast and spinach.
- lettuce and radish, 2 boiled eggs, a Cup of green tea;
- soup-puree of broccoli and zucchini with low-fat sour cream and parsley;
- orange and cottage cheese.
- 250 g low-fat cottage cheese with raisins;
- chicken cutlets and vegetables;
- the fruit smoothie.
- vegetable smoothie;
- salad of boiled eggs and grapefruit;
- cheese and a glass of kefir.
- Apple and cheese toast;
- pudding dried fruit — 300 g and savory hot drink;
- citrus salad with low-fat yogurt.
- sandwich with herring and green, many fruit juice;
- steamed fish and the broth hips;
- vegetable salad, juice.
Four-week weight loss diet
- Breakfast: scrambled eggs, steamed and Apple compote;
- Lunch: buckwheat soup;
- Dinner: Apple sauce and carrot juice.
- toast with honey and coffee with milk;
- cheese cake citrus fruit — 200 grams and a Cup of berry jelly;
- soup-puree of broccoli.
- easy vitamin salad and fresh pineapple;
- chicken soup with carrots;
- braised rabbit and vegetables.
- 250 g cottage cheese with sour cream and hot drinks;
- steam the whole meat patties, vegetable puree and juices;
- 250 ml low-fat natural yoghurt and strawberries.
- millet porridge with dried plums;
- lentil soup with parsley and dill;
- broccoli low-fat fish cakes.
- toast, jam and a Cup of cocoa;
- 200 g of boiled rice and steamed zucchini;
- 350g baked trout.
- 150 g of cottage cheese with raisins and Apple;
- soup with cabbage, zucchini and broccoli, a glass of fat-free yogurt;
- boiled egg and grapefruit.
Exercise for weight loss belly and sides
The biggest effect on the slimming diet, between meals, 2-3 times a week at home, we recommend the following exercises to reduce belly and sides:
- And body. Stand up straight. Hands on his belt. Feet shoulder width apart. Lean this way for 15-20 times to the left and to the right;
- Torso twists. Stand up straight. Hands bend your elbows at chest height. Turn in different directions for 5-10 minutes;
- A pair of scissors. The following exercises combined with diet for weight loss, you need to lie on the floor, hands placed along the body. Lower limbs a little to tear off the floor and make movements like scissors;
- Wheel. Lie on your back. Lift the legs a little and bend them at the knees. You need to quickly move the lower extremities, simulating the Cycling;
- Fading. Take a starting position lying down. Hand position along the body, legs, pull down. In this position, the maximum pull your stomach in and hold for a few seconds. Then relax.
The right power and the results
In order to maintain the results of weight loss belly and sides, through diet, you need him out to the right. Right out of the diet at home means sticking with the same correct diet often 3-4 weeks. Maybe a gradual increase in the diet of ordinary food products. Of course, they are low-calorie, or save the results to weight loss does not work.