Diet weight loss belly and sides: simple in the settings menu

Big belly is a serious problem that can cause a lot of problems. This problem of selection of clothes, and deterioration of health, not to mention the external downside of the holder of a bad stomach.

slimming abdomen and sides

Unfortunately, there is no quick and easy way to get rid of the fat in the waist, however, you have the opportunity to get rid of the problem permanently. In this article we are going to introduce the diet weight loss belly and sides, which will help you, if not completely get rid of the problem, then at least take the first step in this direction, which is a powerful incentive to move forward.

Why do I get big belly?

The first step towards solving any problem is to find the root cause. How and why fat accumulates in the waist area? There are several explanations that a better understanding of the order. So here they are — the reasons for weight gain in the abdomen and sides.

The wrong diet

Harmful eating habits – the first reason that comes to mind. Plenty of sweet, spicy and fatty foods contributes to the appearance of unsightly folds at the waist. An unbalanced diet, the way and plenty of snacks at night can cause not only unsightly abdomen, but also slows down the metabolism.

Lack of exercise and lack of exercise

At the core of many diets for weight loss important calorie deficit, meaning you consume more than you consume. If the person is 8 hours a day to spend on a computer, the body simply nowhere to spend the calories, so that he began to actively collect them.

If all physical activity can be reduced to trips to the store, the muscles become weak and flabby, and it means that they are not able to keep the tone. In this case, the stomach is pushed out, but started to PRESS and spread.

Bad habits

Alcohol and Smoking are the biggest enemies of not only a flat tummy, but also your overall health. Smoking in addition to other negative effects, slowing down the metabolic processes in the body, and alcohol contains a huge amount of empty calories and interferes with the normal digestion of food.

Other reasons for the appearance of ugly belly could be due to a stressful lifestyle, lack of sleep, constant stress, bad posture and hormonal imbalance.

The principles deal with the fat deposits in the abdomen

The best solution in the fight against obesity becomes a radical lifestyle change. Carefully read the list of cause weight gain and think about how you can remove bad habits or to reduce their impact.

Smoking should be abandoned altogether, this will confirm any doctor. Alcohol also should be to abandon or at least reduce its use to a minimum. If the first option does not suit you, then popular red wine in small quantities.

If you do not follow the principles of proper nutrition and exercise, but the stomach refuses to go away, it makes sense to seek help from a doctor. The fact that the fat tissue in the waist area is of two types: subcutaneous and visceral.

Fat everything is clear, it is from him we get with the help of sports and proper nutrition. Visceral fat is the more dangerous opponent.

Visceral fat surrounds the organs located in the abdominal cavity and tend to accumulate a variety of diseases. To get rid of visceral fat is more difficult than subcutaneous.

junk food

Experts recommend to consult a doctor immediately, if the waist circumference exceeds the size of the pelvis. This may indicate serious health problems.

What is harmful?

First of all, try to leave your own menu with the following products:

  1. Products containing sugar: refined sugar, candy, cookies, white and milk chocolate, confectionery high content of fat;
  2. Food cooked with lots of salt and oil;
  3. White bread and other bakery products (rolls, cakes, cookies, etc.);
  4. Coffee and strong tea with sugar;
  5. Store-bought sauces and spices;
  6. Prepared foods, fast food;
  7. Products, which contain large amounts of soda;
  8. Store-bought juices and sweet drinks;
  9. Fast food, oily and fried food.

Try to reduce the foods that cause flatulence apples, cabbage, beans, grapes. Because they, the abdomen swells and becomes even more so.

Foods that you can and should drink

  1. Fruits: apples, oranges, pineapples, melons, apricots, cherries, pomegranates, grapefruit, peaches. You should be careful of such fruits as bananas, tangerines, pears, grapes, persimmons, figs, dates, mango.
  2. Vegetables: carrots, tomatoes, cucumbers, cabbage, onions, celery, broccoli, pumpkin, salad. If you are on a diet, try to limit the consumption of potatoes, because it contains large amounts of starch.
  3. Cereals as separate dishes perfect buckwheat, wheat, millet, rice, barley or polenta. Many nutritionists recommend to start the morning with oatmeal, but avoid the instant oatmeal. If you have problems with excess weight, semolina is better not to get involved. Recommended to eat whole grain bread and pasta from durum wheat.
  4. Proteins: lean meat, dairy products low in fat, boiled eggs, beans, lean fish and seafood, which in addition to protein and also contains iodine.
  5. Fats: marine fish, walnuts, hazelnuts, almonds, sesame seeds, flax seeds, various oils, meat of the avocado.

Best diet slimming abdomen and sides for women

A huge number of information sources you can choose from several options. You can follow the principles of proper nutrition, observe mono-diet or fast way to lose weight.

Maybe you should try an easy option for beginners:

  1. Breakfast: vegetable salad, bread, cheese and herbs, or oatmeal.
  2. Lunch: low-fat cottage cheese (100 g).
  3. Lunch: low-fat vegetable soup or meat, vegetables, fruit for dessert.
  4. Afternoon snack: fruit, dried fruit, berries or nuts.
  5. Dinner: fruit, yogurt, salad greens and olive oil or boiled fish.

Proper nutrition

Proper nutrition – the longest way to victory with a big belly, but you can be sure that lost weight is more you will not return, and acquired good habits to improve the health and prolong youth. This way of life associated with power, you need to eat small portions every 2.5-4 hours.

bad habits

The day you get 4-5 meals: Breakfast, lunch, dinner and 1-2 snacks. Easy weekly menu for weight loss abdomen in the table:

Breakfast Lunch Lunch Afternoon tea Dinner
On Monday Low-fat yogurt and fruit salad A banana, a handful of raisins, bread Boiled chicken breast, brown rice, tomato Banana and orange Vegetable salad and yogurt
On Tuesday Oatmeal with fruit or berries, bread with jam Apple, whole wheat bread, cheese Wheat porridge and chicken gizzards Fruit salad Steamed vegetables and meat
Environment Low-calorie bread, boiled eggs, bell peppers or cucumber Orange, berries and yogurt Buckwheat porridge with mushrooms and vegetable salad Yogurt and bread Boiled fish, tomatoes, cucumbers
On Thursday Bran cereal, fruit choice Fruit smoothie Vegetable stew with boiled beef Vegetable salad Chicken breast, vegetables, roasted without oil vegetables
Friday Vegetable salad, bread, cheese and tomatoes A handful of nuts or dried fruit Lenten vegetable soup, homemade cheese Cashew nuts, peanuts, hazelnuts or almonds The salad, dressed with olive oil chicken pieces
On Saturday Low-fat cottage cheese, fruit, toast Easy fruit or vegetable salad Chicken legs without skin, vegetable salad Low-fat yogurt and an Apple Fried fish with salad.
On Sunday Muesli with yogurt, wholegrain bread, dried fruit Serving cheese casserole Cottage cheese with berries, fruit salad Crackers with hard cheese Jacket potatoes, a salad of tomatoes, cucumbers and onions

Five-day Express diet

If you urgently need to get into your favorite dress, and time to spare, come and help fast diet weight loss belly and sides. It will help remove a few extra pounds in the short term, however, after some time the weight will come back to you.

Breakfast:

eating the right foods
  1. Low calorie bread and a boiled egg;
  2. Cottage cheese with low fat content (200 g), grated Apples;
  3. A serving of low-fat yogurt (100 g) and fruit, e.g., orange;
  4. Half the peppers and cereals, cheese (40 g)
  5. Oatmeal, nuts or dried fruit.

Lunch:

  1. Chicken fillet (200 g) and vegetable salad with olive oil;
  2. Soup, vegetables and boiled egg;
  3. Steamed or boiled fish (200 g) vegetables;
  4. Low-fat vegetable soup, grain bread, cheese (50 g).

Dinner:

  1. Cooked beans (100 g), lean meat (100 g);
  2. Jacket potatoes (2-3 pieces) and vegetable salad;
  3. Cooked beans (200 g), boiled egg and 1 cucumber;
  4. Boiled chicken meat (200 grams), salad from tomatoes and cucumbers;
  5. Cooked seafood (200 g).

Between meals you can eat:

  1. Half of the pepper;
  2. A handful of nuts or dried fruit;
  3. Orange or banana;
  4. A few spoonfuls of fresh berries;
  5. Vegetable or fruit smoothie.

A Mono-diet

A popular representative of the mono-diet for weight loss the stomach is kefir diet. It can also be attributed to the fast diet - the result is usually not a long wait.

Kefir diet is not for everyone, it is contraindicated in people who suffer from ulcers or gastritis. Three days of Breakfast, lunch and dinner, you should drink only low-fat yogurt. This is a quick and effective diet, but it is advisable to spend a few days of discharge.

Another popular mono-diet for weight loss stomach – buckwheat. Buckwheat is steamed in the evening, cereals pour boiling water in a ratio of 1:2.

The next day you can eat only this porridge, the only exception is yogurt with 1% fat. More than a liter of yogurt a day is not worth buying.

4 hours before bedtime food is better to abstain, but if hunger is not a dream, it is permissible to drink a glass of water or Cup of green tea. Use spices and salt to the cottage cheese diet is prohibited.

Men's diet for weight loss stomach

Diet to reduce belly for men is arranged so that the person does not feel hunger. It is designed for 4 days and gave a quick and noticeable effect. Before Breakfast, lunch and dinner, people need to drink a glass of water.

  1. Breakfast: oatmeal with fruit, a healthy sandwich, which consists of whole wheat bread, lean chicken and a slice of cheese. From drinks to green tea or black coffee without sugar.
  2. Lunch: buckwheat or rice porridge, boiled chicken breast or fish, vegetable salad with olive oil. You can drink unsweetened fruit juice.
  3. Dinner: bread with bran, low-fat cottage cheese and green tea.

The basic rules of weight loss

mono
  1. Eat 4-6 times a day in small portions;
  2. Make sure that your diet was present in the complex carbohydrates, proteins of animal and vegetable origin, fatty acids and fiber;
  3. You need to eat Breakfast every day, it is better to prefer cereals and grain;
  4. Drink plenty of pure water, a normal adult is 1.5-2 liters a day;
  5. Eat at least 400 grams of vegetables and fruit a day;
  6. Exercise to accelerate the rate of weight loss, it can be gym, swimming, yoga, or just walk around the city;
  7. Avoid stress and overexertion, sleep at least 7 hours a day;
  8. Refrain from Smoking and alcohol;
  9. Talk to your doctor before you radically change your diet or a mono-diet for weight loss belly and sides;
  10. Watch your posture, the stomach may HANG, because of the fact that you have uneven posture;
  11. The skin during this time requires special attention. After weight loss is not hung, use the massage and rubbing;
  12. Eat plenty of vegetables;
  13. Replace the harmful sweets with dried fruit, honey, low-fat yogurt, and nuts;
  14. Fill salad with vegetable oil (preferably olive) or apple cider vinegar, no sour cream and mayonnaise;
  15. It is recommended to buy a complex of vitamins, in order to avoid problems in the body, in particular a mono-diet.