Protruding belly and not flexible press is an annoying problem for men and women. At some point, the owners of extra inches on the waist come to the conclusion that you need a diet to remove belly fat. But without a change in diet and a common complex, it is impossible to say goodbye and folds of fat on my stomach. People around the world have found that the best diet abdomen and legs, which effectively help to eliminate the protruding belly lose the extra pounds and get rid of the pregnancy. Some of the proposed diets to choose – to decide, to lose weight.
The basic principles of the diet stomach
Diet weight loss abdomen and legs is special in that losing weight, based on the recommendations required to build the schedule and choose your workouts. If the holder of the extra inches on both sides, and decided that he needed a diet to remove belly fat, he needs to change his eating habits and adhere to common principles:
- Not salting the food. Salt contributes to bloating in the body, which leads to the accumulation of excess weight.
- Stop with the junk food. A list of products "black list" of standards, and it contains fatty, fried, smoked, sweets, pastries. As well as semi-finished products (including sausage), store-bought sauces and mayonnaise, unnatural seasonings contain salt. All of these products can cause excessive flatulence and heaviness in the stomach.
- Alcohol interferes with active lipolysis, and it should therefore be deleted.
- Intervals between meals should not exceed 4 hours.
- Total servings – dessert plate.
- Potatoes, bananas and grapes should be consumed at least, because they prevent weight loss, can cause swelling and heaviness in the stomach. Potatoes and bananas contain starch, and grapes are rich in glucose, which contributes to the accumulation of fat.
- The number of calories obtained amount.
- You need to give preference to low-calorie foods rich in fiber, because it supplies the body less calories than it needs to digest. It helps burn fat, removes heaviness in the stomach.
- You should drink at least 1.5 – 2 liters of water a day.
How to eat a diet to burn fat
Regardless of the chosen diet for weight loss abdomen and legs, it is effective if you follow the instructions described below.
Breakfast and dinner is recommended to eat protein foods, fruits and vegetables. For lunch you can eat foods that contain slow carbohydrates. Half an hour before Breakfast, drink a glass of pure non-carbonated water. This food is great for those who often a feeling of heaviness in the abdomen.
Diet diet weight loss abdomen and legs have to be decent food. Preference is given to foods rich in calcium and fiber as well as protein and whole grain foods. The menu is fresh vegetables and fruits. Method of cooking: frying, braising for a couple.
Yogurt and low-fat yogurt – mandatory products diet to burn fat, because they stimulate the breakdown of subcutaneous fat, normalize digestion, relieve heaviness in the stomach.
These recommendations will help you to remove even a beer belly.
Diet for belly slimming and leg slimming helps to achieve this goal, if the estimated weight of food per serving would be:
- fish, seafood: 170 – 200 g;
- beef, chicken: 130 – 200 g;
- 2 eggs, cooked soft-boiled or hard-boiled, hard cheese – 60-80 g;
- not more than a glass of buttermilk, plain yogurt or milk;
- the grain – to 180 – 200 g;
- vegetable soup – 200 g;
- nuts - up to 80 g per day;
- salad of fresh or cooked vegetables – 300 g;
- berries and fruits – 150 – 200 g;
- dried fruits (snacks) – 60 -100 g.
If you follow these recommendations, your pregnancy belly will disappear.
Diet fat burning a slim figure
This week slimming system, whose purpose is to reduce the subcutaneous fat around the sides and stomach. Defined diet for weight loss abdomen and legs is a popular men and women, because it is easier.
Diet menu for losing weight the legs and abdomen are tight, so it can be kept more than 7 days. The diet can vary, based on the original recommendations.
|THE MENU FOR THE DAY|
|Breakfast||200 g of boiled chicken without skin. |
200 g of vegetable salad. 0.5 grapefruit. A glass of juice or unsweetened tea
|Snack||A cup of yogurt|
|Lunch||100 grams of pasta from durum wheat and 20 grams of cheese, 150 grams of cereals and 100 grams of fresh vegetables. 150 grams of fresh fruit|
|Afternoon tea||Hard-boiled egg. 200 g of fruit-and vegetable salad|
|Dinner||150 g of boiled chicken or beef. 150 g fried or steamed vegetables|
Diet fat burning for athletes
Diet weight loss abdomen and legs is designed for athletes, a slightly different set of products from the previous. It lasts a week and recommended for those who feeling of heaviness in the abdomen.
|THE MENU FOR THE DAY|
|Breakfast||2 eggs, hard-boiled. 150 grams of salad (cabbage, spinach). A glass of juice|
|Lunch||The glass is a little bit of fat yogurt. One of the big Apple|
|Lunch||200 g of oat flakes. 200 g of boiled chicken. |
A glass of apple juice
|Afternoon tea||100 g of cottage cheese casseroles. Grapefruit|
|Dinner||180 g of seafood or fish, steamed. |
150 g vegetables
The protein Express diet rapid results
Diet weight loss abdomen and legs on the basis of protein efficiency, since protein is important role in the process of muscle building and weight decline. In addition, these diets contain almost complete abandonment of carbohydrates, which in large amounts contribute to the formation of subcutaneous fat. This is especially true of fast carbohydrates. But protein diet is one drawback: when a transition from the usual menu, there is a possibility to gain weight again. Therefore, when the diet is important to consider nutrition recommendations that reduce stomach. The diet should be no longer than one week.
|THE MENU FOR THE DAY|
|Breakfast||2 eggs, hard-boiled. ½ Orange or grapefruit|
|Lunch||200 g cooked (fried) chicken without skin or beef. 180 g of fruit or vegetables|
|Dinner||200 g cooked (fried) fish. 2 eggs, hard-boiled. 200 grams of boiled or baked vegetables|
Men's diet for a flat stomach
Men as much as women want to look slender and toned. Men's diet for weight loss the stomach is different from women's high caloric content. Men's norm– 1 600 – 1 700 kcal a day. This is due to the characteristics of the male body. You also need to focus on protein-rich foods.
This diet abdomen and legs is one of the most effective. Week men diet, if you have physical exercises, it helps significantly to learn exactly saggy belly. Also suitable to get rid of the beer belly.
|THE MENU FOR THE DAY|
|Breakfast||A glass of unsweetened tea. 20 grams of cheese|
|Lunch||200 g of boiled meat. |
Egg, hard-boiled. 50 g of cottage cheese
|Afternoon tea||A cup of unsweetened coffee (or tea without sugar).20 g of cheese|
|Dinner||200 g of boiled meat. 150 g of vegetable salad.Before bedtime drink ½ Cup of a decoction of mint|
Diet for beer belly
This diet is suitable for holders of a beer belly. The duration of against it, that beer belly is 4 days. May be repeated once in 3-4 months. This system weight loss is good for getting rid of a big belly.
|THE MENU FOR THE DAY|
|Breakfast||200 g of oatmeal with water, 100 g of boiled chicken or beef. Part of, a piece of whole wheat bread. 20 g of cheese. A cup of unsweetened tea|
|Lunch||180 g of rice or buckwheat porridge on the water. 150 g of boiled chicken. 200 g of vegetable salad, seasoned with lemon juice and a tablespoon of vegetable oil. |
A glass of vegetable or fruit juice
|Dinner||125 g low fat cottage cheese. Part of, a piece of bran bread. A glass of unsweetened black tea or mint|
Fat burning drinks for a flat stomach
Diet the stomach and slimming the legs will be effective, if you're not drinking fat burning tea and infusions. Recipes for such drinks varied. Using these drinks not only to remove belly fat, but lose weight.
Water Sassi against the sides. Recipes water Sassi is almost identical and only differ in the amount of mint leaves with infusion. 1.5 - 2 liters of purified carbonated water, you need to add a teaspoon of finely chopped ginger root, thinly sliced cucumber and lemon 10 leaves of fresh mint. All placed in a glass decanter or jar and leave in the fridge overnight. It is recommended to drink water between meals. The best half an hour after a meal, such as lemon and ginger can irritate the gastric mucosa.
Water Sassi should be stored in glass containers and in any case not iron or plastic utensils!
Mint tea weight loss
Peppermint tea promotes weight loss and removes heaviness in the stomach. Recipes of peppermint tea the belly and sides simple.
Peppermint tea: a tablespoon of dry mint or a few fresh leaves pour two cups of boiling water for 10 minutes, cool and drink throughout the day.
Green mint tea: pour 2 tbsp dry mint (or 10 leaves fresh) and a tablespoon of green tea with two liters of boiling water. Dress up and give infusions. Drink during the day.
Ginger tea with fast effect
Recipes for ginger tea for weight loss is popular among those who want to remove excess fat. Ginger tea is one of the most effective drinks in the fight against fat.
Classic ginger tea: a teaspoon of crushed ginger, pour 200 ml of water and simmer for 7 minutes.
Ginger tea with lemon and cinnamon. In fresh, just taken out of the ginger tea, add a slice of lemon and orange stick or a pinch of cinnamon. Let stand for 20 minutes.
For people who suffer from diseases of the gastrointestinal tract or allergic to citrus fruits, the above recipes are not recommended.
Exercises for a flat stomach
Diet for stomach and waist is impossible, without performing the physical action. Get rid of excess fat in the waist and legs by using the exercise. Every day you need to perform exercises to strengthen the upper and lower press, oblique abdominal muscles and lower back muscles.
The most effective are the following exercises to strengthen the muscles:
- twisting exercises to strengthen the abdominal muscles,
- "The Iceman" - to simulate running in place push-up position. Aims to strengthen the abdominal muscles, legs and back;
- twists done on the ball. Aims to strengthen the abdominal muscles and buttocks;
- leg lifts, hanging at the bar or when you focus on the bars. Aims to strengthen the muscles of the back, abdomen and pelvis;
- a full to raise the torso from the supine position. This exercise is complicated by the fact that it is necessary to get the foot;
- MIM-dumbbells - good for the stomach muscles and hands.
All of these exercises at least 10 times for 3 sets. But newcomers to the sport, this truck is not, so you can start the exercise for 5 repetitions, gradually bringing it up to standards.
To lose fat from the abdomen and legs you can use the heart load. Daily activities can be connected to running, swimming, Cycling.
Fat people is not highly recommended to perform all the above exercises during the first month of weight loss. Optimal loads they have to walk in the fresh air. In the early days you can go about two km – 20 mins walk. For 10 days is to increase walking for 1-2 hours.