Diet and exercise for weight loss belly and sides

The abdomen is the second most common problem area for women who suffer from overweight. Fat it accumulates quickly. And make a big thin waist again extremely difficult. Even if that fails, the laxity of the stretched skin still makes the figure unattractive.

Can solve a problem only a comprehensive approach to weight loss, when from the first day will be made effective ways on how to tighten up stomach: exercise and beauty treatments. Helps to do it visually correctly chosen shapewear. Rapid weight loss belly is possible only in the case if you work with this problem area purposefully.

Proper nutrition

diet for weight loss belly and sides

Slimming abdomen and sides of the proper nutrition plays a key role. And it's not just a specific set of products. A well-composed menu for the whole week, a reasonable allocation of meals on time, drinking regime and avoiding harmful food. Let's look at more highlights.

Basic principles

Powered by weight loss belly must be fractional. Often a large waist, it is not only because of the fat. For those who always ate a lot, the stomach walls are stretched, and they quickly experience hunger again.

To reduce the volume of the stomach is possible by reducing the size of portions. The transition to several meals per day will allow you to solve this problem without starving.

  • Drink water! Discipline yourself to start the morning with a glass of clean water, acidulated with lemon juice. Water activates the digestive system, stimulates peristalsis and awaken the entire body. A Cup of water to drink and half an hour before each main meal.
  • Eat Breakfast! Breakfast is not a Cup of coffee and a sandwich. Best healthy Breakfast – slow carbohydrates: cereals or pasta made from durum wheat. They will give energy for the entire first half of the day, but the extra calories will have time to leave until the evening, even if you are a little tired.
  • Eat the soup! But not nourishing soup or triple your ear. Cooked vegetable or not strong meat broth soup is healthy and nutritious. At the same time its calorie content is relatively low. Soup should be warm. Food with a temperature above 60aboutWith burn mucous of esophagus and disrupts normal digestion.
  • Combinations of products. A very strong influence on how well they assimilate. In order to saturate needed a smaller amount of food, it is better to use the principles of food combining: meat with vegetables, oatmeal with butter and fruit, gourds – separate meal.
  • The snacking. Not only do they have the right to life, but to be sure, if the breaks between meals more than three hours. Effective weight loss is possible only if the body does not experience hunger constantly. Otherwise it will begin to conserve energy and slow down metabolism.
  • Dinner. And to torture yourself with hunger at night is also absolutely not necessary. The benefits of this no. If you go to sleep at 23, you can easily afford a light dinner in the 19th and even 20 hours. And about half an hour before bedtime drink a glass of low-fat yogurt, if you want to eat.

Try these tips and you within a week you will notice a decrease in the volume of the stomach. The process will go faster if you choose the right products.

Useful products

healthy foods for weight loss

Varied and properly prepared diet for weight loss belly and sides is very important. Most likely this problem area carbohydrates are deposited. Now their number is definitely need to reduce.

If you are actively trying to tighten up the belly to build muscle fibers necessarily need animal protein. So are meat and fish on the table should be mandatory.

Often the stomach seems bigger than it is actually using constant bloating which is a symptom of violation of normal work of the intestine or the consequence of dysbiosis. To solve these problems help high-quality dairy products, but they need to choose the minimum percentage of fat.

There are particularly useful for nutrition when losing weight belly products:

  • cucumber – low calorie, high micronutrients, perfectly clean the intestines;
  • ginger improves blood circulation, increases immunity, speeds up fat burning;
  • cinnamon – quickly eliminates the feeling of hunger, stimulates the metabolism, accelerates weight loss;
  • cabbage – all varieties are rich in potassium, necessary for normal functioning of the heart, it has a lot of vitamins, fiber and low in calories;
  • buckwheat perfectly cleanses the intestines, rich in valuable microelements for a long time satisfies hunger;
  • grapefruit – helps to fight cellulite, rich in vitamin C, contributes to the rapid breakdown of fat;
  • greens – helps to clean the intestines from slag accumulation, contains many useful minerals.

Cooking food is necessary in any way, which is not used fat: baking, boiling, grilling. Vegetables and fruits should be eaten fresh and don't peel.

Vegetables that contain starch: potatoes, beets, carrots need to be careful. They can be used not more than one serving per day.

Harmful Goodies

What products can be harmful, already for anybody not a secret. Among the tasty but unhealthy, there are some which for weight loss belly and sides is absolutely unacceptable. That's what will have to give in the first place:

  • sugar and sweets – they are first deposited in the form of "rescue" to get rid of that extremely difficult;
  • semi – finished products- they are usually a lot of salt, contains preservatives, harmful chemicals;
  • fast food is almost pure fast carbs, as the main idea of these restaurants for a hearty feed, but not for long;
  • sweet carbonated water – carbon dioxide is not only irritating to the stomach, but speeds up the absorption into the blood glucose, which in these drinks a lot;
  • sausages – sausage quality buy now is extremely difficult, and substandard meat waste and up to 75% of the chemical gel thickener;
  • frying – when frying with low-quality oil produced carcinogens, and quality in the food is absorbed, greatly increasing its calorie content;
  • ice cream contains too much sugar and fat, and often also a lot of harmful chemicals and dyes.

There are some foods that are good for health, but there are a lot of them still can not. This is nuts, seeds, fatty fish, bananas, potatoes, sweet fruits, dried fruits, marmalade, natural, high-quality marshmallows.

Physical activity

The most effective to help lose weight aerobic exercise. It's running, swimming, outdoor games, all kinds of aerobics, fast dancing, walking, rollerblading and Biking. As you can see, ways to enjoy movement, there are many. Therefore, the assertion that physical activity is boring, just an excuse for lazy people.

A big mistake many dieters to fight belly fat doing crunches. Such exercises do not burn fat! They pump up the abdominal muscles, strengthening them perfectly, but if you don't struggle with belly fat, waist size may even increase.

exercise for weight loss belly and sides

So slimming and tightening of the abdomen it is better to do the following:

  1. The warm-up. Any movement at a fast pace, which will increase the heart rate to 60-70% of the maximum allowable load (220-age): jump rope, running in place, fast dance, etc
  2. Tilts forward. As a variant – exercise "the Lumberjack", when closed over the head hands sharply down and again raised above the head.
  3. Push-UPS. First push-UPS from walls, benches, with emphasis on the knees. They accelerate slimming belly and a well-worked hands and a humeral belt.
  4. A pair of scissors. Well-known and very effective exercise that is great is working out lower abs, shakes her ass and is helpful for slimming of the legs.
  5. The leg lifts. Alternately right and left, without bending, it is necessary to raise as high as possible from the prone position. But the legs do not fall on the floor, and all the time are weight.
  6. Twisting. Lying on your back with bent knees feet rest against the floor, and his hands lay behind his head. Alternately to reach right elbow to left knee and Vice versa.
  7. Reverse plank. The body weight held at arm's length from the supine position. Legs firmly abut the heels into the floor. To complicate things, you can alternate lifting legs.

Even a simple project is enough for weight loss belly and sides, provided that the home practice will be daily, and the exercises are performed at a quick pace that keeps the heart rate to the desired range.

When these exercises seem too simple and boring, you can diversify your complex. Very useful video tutorials for weight loss belly and sides that are easy to find on the Internet. They are accompanied by the comments of experienced coaches who say what to pay attention when you exercise.

Beauty treatments

To remove the stretched skin belly after weight loss can be very difficult. Sometimes you have to resort to plastic surgeon. To with this problem to face, better from the beginning not only limited to exercises, and at least 1-2 times a week to perform cosmetic procedures that improve skin condition and tightens it.

The easiest way to go to the beautician in his Arsenal a lot of effective ways to solve this problem: hardware massages, ultrasound and laser face-lifts, chemical liposuction and mesotherapy.

But the cost of these procedures is quite high, and to obtain tangible results requires a course of 5-10 sessions. A good alternative can be home treatments if you do them regularly and correctly.

Effective weight loss belly faster is achieved by:

  • Clay masks. With white, blue, or green clay. They give an excellent lifting effect and cleanse the skin of toxins and excess sebum. Clay bred pure or mineral water to a thick sour cream, a thick layer is superimposed on the stomach. Now we have to lie until it is fully cured. And then gently rinse with warm water and apply to the skin moisturizing or anti-cellulite cream.
  • Coffee wraps. Caffeine tones the skin, improves blood circulation, promotes rapid incineration of subcutaneous fat. For wrapping you need to use fine-ground coffee, pre-for 3-5 minutes in boiling water. Pressed the thick spread evenly over the problem area, wrap it with cling film, cover with a towel and lie down for 20-30 minutes.
  • Anti-cellulite blends. Usually it is a natural oil with added essential or other chemical components that accelerate metabolic processes in the skin. To make home-made mixture, add 50 ml of peach, apricot or olive oil 15-20 drops essential oils (juniper, ylang-ylang, grapefruit, rosemary, bitter orange, cinnamon, etc)
  • Massages. Better if abdominal massage will be done by a professional. This is a very effective procedure, but it has many subtleties and contraindications. The problem is that if too intense clicking can hurt internal organs, or worsen chronic diseases. Useful cupping and honey massage of the abdomen, which is easy to learn and then to do it yourself.
cosmetic treatments for weight loss

The experience of loss many women confirms that only a comprehensive approach to this problem, you can quickly make figure look toned and beautiful.

If you try to lose weight on strict diets or doing exercises and routines for weight loss belly and sides that lost fat, the skin will quickly SAG and will make the body unattractive.