Despite the fact that obesity is a real scourge of the present day, the vast majority of people are not so serious problems with obesity. Most of the time you have fat available unwanted centimeters in the waist and body to the sides. However, you can and should fight for a perfect figure.
The reasons for the emergence of fat on the belly and sides
The causes of the formation of fatty deposits on the abdomen and flanks can be very diverse:
- The constant Stress, which often leads to overeating.
- By eating foods with high calorie content and rich in simple carbohydrates. Each piece of the cake or the Muffin will not have to wait long, and dwell in the waist and to the side. Completely avoid sweets necessarily, you will need to replace less nutritious and more useful, Marshmallows, jam, bitter chocolate. And they also eat these Desserts before lunch.
- A sedentary way of life. The work of the majority of people forces you to sit for 8-9 hours of the day, that the negative impact on the figure. To avoid increasing the volume of the waist, you need to go in for sports, Jogging, to move more.
- Violation of the hormonal levels also sometimes the cause for weight gain. In this case, you need to see a doctor and not only adjust the power scheme, but also life in General.
The basic principles of slimming abdomen and flanks
Unnecessary body fat with the waist and to the side, adhering to the following principles:
- You should revise your diet. Need to minimize in the menu products have a high glycemic index and provoke the emergence of Hunger. On the table in large amounts of fruits and vegetables must be in fresh Form. A member of the new diet should be gradual, is a guarantee that the extra weight is not back because of failure.
- You need to motivate yourself properly, to remove it. Every month, set a specific goal, for example, 3 kg in 4 weeks. That is, after 3 months, the weight must be less than 9 kg, if it is necessary. Wherein, the goals must be Real, because 20 kg per month reset is not possible, but to get upset and refuse to reach this exorbitant goals.
- You can try to go on a diet. Preferably should the simple methods of weight loss, which make it possible to get rid of extra pounds. Aggressive diet allow quick result to achieve, but it is unstable.
- Sports need to slowly start, that you overloaded your body. For example, the first runs should be of short duration, nothing else, apart from the pain in the knees, can not be achieved. And the desire, the Sport lost driving to fast. Also not the cost of calories overestimate during the physical Training and too much to start eating. The weight will not go away, but can even increase.
- The grease has to be displaced muscle mass. This is a self-confident man, increase your sexual attractiveness to the opposite sex. However, the objectives in stages to burning: first of the fat, and then muscle mass building. Not everything is an organism.
- Start need to work through the press, after the layer of fat on the belly is "hidden" under a T-SHIRT. Cubes there are at each person, but for most people they are under a thick layer of fat. Only the proper diet allows you to expel the fat and make the stomach flat.
Forbidden and allowed food
In order to get rid of extra pounds, not necessarily a strict diets. You just have to the essence of the right food, know the most important principles for building a healthy diet. Some products contribute to the accumulation of fat reserves, and some, on the contrary, allow you to lose weight. To be as balanced as possible and did not differ monotony, the products are divided to small-, medium -, and high-calorie, as well as to distinguish, depending on how much exactly they contain proteins, carbohydrates and fats.
|What can I eat:
What not to eat:
- Calf liver.
- Crab meat.
- Silver carp.
- Sheep's milk cheese.
- Hard cheese.
- Of natural yoghurt.
- All Of The Vegetables.
- All the fruits, but in small quantities. Fruit need to eat in the first half of the day.
- Sausage smoked.
- Potato chips and fried potatoes.
- Cakes and sweets.
- The Condensed Milk.
- The Jam.
- Salt potatoes consumed rarely and in small portions.
- The Noodles.
- Alcoholic Beverages.
- Juice in packages factory production, beverages with gases.
Types of diets to remove belly and flanks
Varieties of diets that allow it, clean up the belly and flanks, with fat deposits, there are many. Quick diets aim at accelerating the burning of fat and the calorie content of the daily diet of no more than 1500 kcal. Fast diet no longer than 14 days, and the results are evaluated to take practically from the first days.
The fastest diets are considered to be those that allow 3 days to get rid of excess weight. However, you can practice banned more than 1 time per 60 days strictly.
There are such kinds of strict diets, such as BUTCH, vegetarian, Low-Carb, Kefir, buckwheat, Apple, fruit and vegetables, Protein-carbohydrate.
The main provisions of Kefir diet:
- Kefir diet is based on the principle of fractional power. Thanks to the frequent snacking in small portions, the stomach begins to shrink in size. This is painless for the people.
- Kefir diet simply transferred, since the body fats, and proteins, but carbohydrates in the buttermilk "get hold of" practically does not succeed.
- Weight is fast, clean, parallel to the intestine. The Agency previously took the toxins and undigested remnants of food, after the end of the Kefir diet, taking beneficial bacteria.
- Contra-indications in the case of Kefir diet is very little. Therefore, it is for most people.
The Three-Day Kefir Diet. The three-day diet is to get rid of 4-5 kg overweight, but also give the possibility to regulate the work of the digestive organs, and in particular of the intestine. Diet includes the consumption of yogurt and fresh fruit (except bananas and grapes). You eat at least 5 times a day.
Menu for 3 days, it should look like the following:
- First day: drink only Kefir as much as you want.
- The second day: only fruits, as much as you want. Absolutely you should have at least 2 liters of clean drinking water.
- Third day: only Kefir, limitations in the scope do not have to drink drunk is a Drink.
Contraindications for the Kefir diet the following:
- All diseases of the digestive tract: ulcers disease stomach and duodenal ulcers, Gastritis, esophagitis, etc.
- Youth age.
- Are breast-feeding.
Ketosis is the breaking down of fat cells for energy production. It is from this term the name of the diet is "Keto is derived". Process of weight loss starts under the condition that the body is a lack of carbohydrates from the diet. He needs carbohydrates for the maintenance of the life activities, so the limited input of the body, the Signal of the liver begin to acids to synthesize ketone, destroy the fat cells.
Menu Keto diet for 1 day assumes the following: the ratio of fat, protein and carbohydrates:
- Fats – 25%.
- Protein – 70%.
- Carbohydrates – 5%.
This is the approximate menu, which you can distribute in the course of the day, the amount of dietary fat, protein and carbohydrates. You can adjust an individual ration for a week, on the basis of their personal preferences.
Recommendation: if you can't while on the diet the focus on complicated dishes. To calculate your calorie content is very problematic, and in the Keto-diet it is of great importance.
- All the pastries.
- All Of The Sweets.
- Sugar and sweet drinks.
- Bakery, bakery.
- Bananas and grapes.
- Poultry, Beef, Pork, Veal, Rabbit.
- Fish: Salmon, Salmon, Tuna, Herring.
- Quail and chicken eggs.
- Shellfish: Clams, Crab Meat, Squid, Shrimp.
- Vegetable oil and Butter.
Under partial restriction, the following products are covered:
- Milk-based beverages.
- Vegetable, the strength of a lot of: sweet green pea, bean, beans;
- Fruits contain a lot of sugar: pears, apricots, oranges.
Contraindications for the Keto diet:
- Inflammation of the pancreas.
- Disease of the gallbladder.
- Liver and kidney failure.
- Disturbances in the absorption of fats.
- Gastric bypass.
- The presence of the tumor in the cavity of the peritoneum.
- Motility disorders of the intestine.
- The discharge of the child and lactation.
Diet BUTCH is a Protein-carbohydrates alternately, one of the varieties of Low-Carb diet. During the diet BUTCH Protein-days alternate with carbohydrates by their number.
Diet BUTCH, one must not suffer himself to people, the addiction is a functional disorder of the liver and kidney, bulimia, or anorexia. Ideal BUTCH is suitable for people who want to get rid of, only 2-5 kg overweight, but also athletes, who want to. the dry of the body
If overweight exceeds the mark of 10 kg, then the process should not lose weight with diet BUTCH, and with the transition to proper nutrition.
BUTCH-diet can take up to 4-30 days. It all depends on what weight the person wishes to. Important condition: the number of days on a diet must be an even number.
During the Protein days you need to eat foods containing a sufficient amount of protein.
Attack on meat, fish and eggs. In 100 G of food the following amount of Protein contains:
- Cooked Chicken Breast: 29,8.
- Cooked lean beef: 25,8.
- The Liver Beef: 17,2.
- Turkey: 21,3.
- Boiled Cuttlefish: 30.
- Shrimp: 19.
- Quark: 18.
- Egg: 12,5.
- Red Caviar: For 31.6.
- Halibut: 19.
- Tuna: 22,8.
During the carbohydrate days, you must eat foods rich in complex carbohydrates.
In 100 G food, the following number of carbohydrates contains:
- Semolina: 73.
- Bunting: 64,8.
- Barley: 74,1.
- Image: of 75.9.
- Macaroni: to 69.9.
- Apricot: a 10.2.
- Pineapple: 11,7.
- Grapes: 17,3.
- Bananas: 22,4.
- Carrots: the 7.2.
- Garnet was 11.3.
- Sugar beet: 11.
- Cooked Beans: 21.
Contraindications for nutritional BUTCH:
- Pregnancy and breast-feeding.
- Diseases of the heart and blood vessels.
- Diseases of the liver and the kidneys.
- Diabetes mellitus.
- An elderly, youth and children's age.
A slim waist, you need to know some secrets:
- Water-you should drink at least 2 liters per day. Wherein, it should be clean, not boiled, and without the gases. Helpful to drink a glass of water every morning, before the first meal. Water cleanses the stomach and intestines, prepares the work of the digestive organs, reduces the feeling of Hunger.
- The skin in those places where the superfluous fat reserves, it must be moistened. To do this, you should apply a cream. This makes it possible to prevent stretch marks on the abdomen and flanks to remove it. After bathing or showering, you should be a Massage with moisture cream or cream with a Lifting effect.
- Well, deposits have to fight with the fat on the belly wound. For this purpose, you can add honey, mustard, coffee, seaweed, salt. In addition to the fight against obesity, this method is the improvement of the condition of the skin.
- Not to mention the physical activity. If the diet designed to complement the training sessions in the swimming pool, in the gym or go out on the dance floor, then be able to lose weight much faster. Also, do not forget about physical activity during the day. For example, instead of the Elevator ride, better the stairs with her feet.
- Proved to be a good Massage in the fight against excess fat. You can do it yourself, wherein, for this purpose, special means and creams. Fat from the abdomen and the sides will go very fast.
Exercises at home lose weight and belly side
There are simple, but very effective exercises, which you can quickly remove the fat from the sides and of the abdomen.
The first results you will see after a week:
- The Slopes. Have to get up, legs shoulder-width apart, hands behind the head. Then slowly down as far as it would humiliate, trying to make the right elbow touch the left knee, then smoothed out and back as far as it would humiliate, but to pull the left elbow to the right knee. The back must be horizontal.
- The coils of the housing. The legs shoulder-width apart, arms behind the head, slamming the fingers in and out of the castle. Spins lead in different directions, keeping the back straight.
- The rise of the legs. Lay on your back, legs and arms remain straight. Lift the legs up to the right angle formed. Abdominal muscles need to stay the whole time in a state of limbo.
- Tilts in different directions. The legs shoulder-width apart, hands clean behind the head. The back you just keep, the slopes in different directions.
- The Mill. You have to bend down to the feet and the housing is formed at an angle of 90 degrees. In this Position, start, strong rotation straight arms.
- Ironing. You must lie on your stomach, then lift the elbows and on the toes of the feet. In this Position, you have to stand for as long as possible. Abdominal muscles need to be constantly in a state of limbo. In the bar, so much, how enough power.
- Scissors. Must sit on the floor, the attention to the hands behind the back. The legs lift and make you Cross-Mahi. The press must remain the whole time in a state of limbo.