Diet and exercise for weight loss belly and sides

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

Can solve the problem only a comprehensive approach to weight loss, after the first day of the made in effective ways, how to tighten your stomach: exercise and beauty treatments. Helps to do it visually correctly selected shapewear. Fast weight loss stomach is possible only in case, if you can work this problem area with determination.

Proper nutrition

diet weight loss belly and sides

Slimming abdomen and sides of the proper nutrition is the key. And it's not just a certain set of products. Well-composed menu for the whole week, a reasonable allocation of meals on time, drinking system and avoid harmful food. Let's see more highlights.

The basic principles of

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

Reduce the volume of the stomach is possible by reducing the dose. The transition to several meals per day may help you solve this problem without starving.

  • Drink water! Discipline yourself to start the morning with a glass of pure water acidulated with lemon juice. The water activates the gastrointestinal tract, prostimulirujte peristalsis and awaken the entire body. A cup of water and half an hour before each main meal.
  • Eat Breakfast! Breakfast is a Cup of coffee and a sandwich. The best healthy Breakfast – slow carbohydrates: cereals or pasta made from durum wheat. They give energy for the whole first half of the day, but the extra calories it's time to leave until the evening, even if you're a little tired.
  • Eat soup! But not nourishing soup or triple the ear. Cooked vegetarian or have a strong meat broth in the soup is healthy and nutritious. At the same time its calorie content is relatively low. Eat the soup warm. The food, the temperature of which is over 60aboutWith burn the mucous membranes of the esophagus and interferes with normal digestion.
  • The combination of products. A very strong impact on how well they absorb. In order to saturate needed a smaller amount of food, it is better to use the principles of food combining: eat meat and vegetables, oatmeal, butter and fruit, a pumpkin in a separate meal.
  • Snacking. Not only do they have the right to life, but you can be sure, if the break between meals over three hours. Effective weight loss is only possible if the body does not experience hunger constantly. Otherwise it will start to conserve energy and slow down metabolism.
  • Dinner. And torture yourself with hunger at night is also absolutely not necessary. The benefit of this is not. If you go to sleep at 23, you can easily afford a light dinner 19. and up to 20 hours. And about half an hour before bedtime drink a glass of fat-free yogurt, if you want to eat.

Try these tips and you're already a week you will notice a reduced 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. Up this problem area has been postponed carbohydrates. Now their number is definitely reduced.

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

Often stomach looks bigger than it is, in fact, because of the constant swelling, which is a symptom of violation of normal work of the intestine or as a result of dysbiosis. To solve these problems will help the high quality dairy products, but they need to select a small percentage of body fat.

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

  • cucumber – low calorie, high micronutrients, perfectly clean the intestines;
  • ginger – improves blood circulation, increases immunity, accelerates the burning of fat;
  • cinnamon – quickly remove the feeling of hunger, stimulates metabolism, accelerates weight loss;
  • cabbage – all varieties are rich in potassium, which is necessary for the normal functioning of the heart, it has a lot of vitamins, fiber and low in calories;
  • buckwheat – great to cleanse the intestines, rich in valuable trace elements for a long time to satisfy hunger;
  • grapefruit – helps fight cellulite, rich in vitamin C, promote the rapid breakdown of fat;
  • green – helps to cleanse the intestinal slag accumulation, contains many useful minerals.

Cooking food is essential in any way, which has not been used fat: baking, boiling, frying. 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 for a maximum of one dose per day.

Harmful Goodies

What products can be harmful, already for anybody not a secret. They tasty, but unhealthy, there are some which weight loss belly and sides is completely unacceptable. That is what is given in the first place:

  • sugar and sweets – they are first deposited in the form of "rescue" to get rid of that very difficult;
  • semi-finished products - they are usually a lot of salt, contains preservatives, harmful chemicals;
  • fast food is almost a pure, fast carbs, because the main idea of such restaurants feed hearty, but not for long;
  • sweet drinks – carbonic acid not only irritates the stomach, but will accelerate the absorption into the blood glucose, which in these drinks a lot;
  • sausage – sausage quality buy now is extremely difficult, and substandard meat waste and up to 75% of the chemical gel thickener;
  • frying – when frying poor quality oil, which is produced by the cancer, and the quality of the food is absorbed, greatly increases 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 your health, but eating a lot of them still can. This is nuts, seeds, oily fish, bananas, potatoes, sweet fruits, dried fruits, marmalade, natural, high-quality marshmallows.

Physical activity

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

A major mistake many dieters fight belly fat doing crunches. Such exercises do not burn fat! They pump up the abdominal muscles, strengthens them perfectly, but if you fight belly fat, waist size might 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 rapid pace, which increases the heart rate to 60-70% maximum allowable load (220-age): jump rope, running in place, fast dancing, etc.
  2. Tilts forward. As an option – use the "Logger", when closed over your head with your hands sharply down and back up over his head.
  3. A Push-UP. First push-ups from the walls, the bench, the stress on his knees. They speed up weight loss belly and hands and humeral belt.
  4. A pair of scissors. Well-known and very effective training, which is completely working on the lower abs, shakes her ass and is useful in slimming the legs.
  5. Leg lifts. Alternately to the right and to the left, without bending, it is necessary to lift as high as possible in the stomach. But the legs do not drop on the floor, and all the time is the weight.
  6. Twisting. Lie on your back knees bent leg rest against the floor, and his hands lay behind his head. Alternating from the right elbow to the left knee and vice versa.
  7. Reverse plank. Body weight is held at arm's length from his back. Feet firmly against the heels on 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 is practically daily, and the exercises are done at a quick pace, with heart rate in 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, which are easy to find on the Internet. They are accompanied by comments of experienced coaches, who say, what to pay attention when you move.

Beauty treatments

To remove stretched skin stomach after weight loss can be very difficult. Sometimes we don't even need to resort to plastic surgery. This problem you can face, better at the beginning is not only limited to exercises, and at least 1-2 times a week to carry out cosmetic procedures to improve the condition of the skin and tightens it.

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

But the cost of these procedures is quite high, and achieving concrete 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 achieve:

  • Clay masks. White, blue or green clay. They provide an excellent lifting effect and at the same time cleanse the skin of toxins and excess sebum. Clay bred pure or mineral water to a thick sour cream, a thick layer is on top of 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 is perfectly tones skin, improves blood circulation, promotes fast burning of subcutaneous fat. Scarf you should use finely ground coffee that is pre-3-5 minutes in boiling water. Pressed on thick to spread evenly to the problem area, wrap it with cling film, cover with a towel and lie down for 20-30 minutes.
  • Anti-cellulite blends. In general, it is a natural oil with added essential oils or other chemical components that accelerate the metabolism of the skin. Make a 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.)
  • Massage. Better if abdominal massage is 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 harm internal organs, or worsen chronic diseases. Useful for cupping and honey massage of the abdomen, which is easy to learn and then do it yourself.
cosmetic treatments for weight loss

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

If you are trying to lose weight a strict diet or do exercises and routines, weight loss belly and sides, that lost fat, the skin is quickly SAG and makes the body unattractive.