Diet for weight loss belly, hips and waist

Despite the fact that obesity is the true scourge of our time, the vast majority of people still do not have such serious problems with excess weight. Most often they are just unwanted centimeters in the waist and fat deposits on the sides. However, the fight for the perfect figure.

Basic principles of slimming abdomen and sides

Causes of belly fat and sides

The reasons for the formation of fatty deposits on the abdomen and flanks can be very diverse:

  • Permanent stress, which often leads to overeating.
  • Eating foods with high calorie content and rich in simple carbohydrates. Every piece of cake or muffins will not keep itself waiting long and will be postponed in the waist and sides. To completely give up sweets do not have, they need to be replaced less calories and more useful marshmallows, marmalade, bitter chocolate. And, you can even use these desserts to the lunch.
  • A sedentary lifestyle. The work of most people forcing them to sit still for 8-9 hours a day, which negatively affects the figure. To avoid increasing waist, you need to exercise, jog, move more.
  • Hormonal disturbances also sometimes cause weight gain. In this case, you must consult a doctor and adjust not only the power scheme, but a way of life in General.

Basic principles of slimming abdomen and sides

To remove excess fat deposits from the waist and sides, must adhere to the following principles:

  • You should adjust your diet. You have to minimize the menu the foods that have a high glycemic index and provoke the emergence of feelings of hunger. On the table in large quantity must be present vegetables and fruits fresh. To enter into a new diet gradually, it will be a guarantee that weight will not come back because of failure.
  • You need to properly motivate yourself to lose weight. Every month is to set itself a definite goal, e.g. to lose 3 kg in 4 weeks. It means after 3 months the weight should be less than 9 kg if necessary. Moreover, goals should be realistic, as 20 kg per month to be reset will not work, but to get upset and refuse to achieve this lofty goal it will work.
  • You can try to stick to a diet. Preference is given to simple methods of weight loss that allow you to get rid of extra pounds gradually. Aggressive diets make it possible to achieve a quick result, but it will be unstable.
  • To exercise should start gradually, without having to overload your body. For example, the first run should be short, otherwise nothing but pain in the knees, can not be achieved. And the desire to exercise will disappear quickly. Also, don't overestimate the cost of calories during physical exercise and to start to overeat. The weight does not go away, and may even increase.
  • The fat shall be eliminated muscle mass. This will allow you to become more confident, increase their sexual attractiveness to the opposite sex. However, you need to achieve the goals in stages: first to burn fat and then gain muscle mass. To do everything the body is not able.
  • To start to work press need after body fat on the belly will be "hiding" under the shirt. The cubes have each person, but in most people they are under a thick layer of fat. Only proper nutrition will allow you to expel the fat and make the stomach flat.

Forbidden and permitted foods

To get rid of extra pounds, do not have to adhere to strict diets. It is only necessary to grasp the essence of proper nutrition, to know the basic principles of a healthy diet. Some foods contribute to the accumulation of fat reserves, and some, on the contrary, allow you to lose weight. The menu to be the most balanced and did not differ monotony, the products should be divided into low-, medium-and high-calorie and also to distinguish depending on how many they contains proteins, carbohydrates and fats.

What can I eat:

What not to eat:

  1. Chicken.
  2. Turkey.
  3. Lamb.
  4. Calf's liver.
  5. Ham.
  6. Egg.
  7. Acne.
  8. Salmon.
  9. Sardinia.
  10. Herring.
  11. Crab meat.
  12. Tuna.
  13. Carp.
  14. Yogurt.
  15. milk.
  16. Cheese.
  17. Hard cheeses.
  18. Natural yogurt.
  19. Any veggies.
  20. Any fruit, but in small quantities. Fruits you need to eat in the morning.
Types of diets
  1. Smoked sausage.
  2. Sausages.
  3. Chips and fried potatoes.
  4. Sugar.
  5. Cakes and candies.
  6. Condensed milk.
  7. Cakes.
  8. Pancakes.
  9. Chocolate.
  10. Marmalade.
  11. Cookies.
  12. Candy.
  13. Jam.
  14. Med.
  15. Bread.
  16. Pizza.
  17. Boiled potatoes should be consumed rarely and in small portions.
  18. Pasta.
  19. Ice cream.
  20. Spirits.
  21. Juice in packs of factory production, beverages with gases.

Types of diets for weight loss belly and sides

Varieties of diets that allow you to remove from your abdomen and back fat there are many. Fast diet is aimed at accelerating fat burning, the caloric daily intake should not exceed 1500 kcal. Last fast diet no more than 14 days, and the results can be assessed practically from the first day.

The fastest diets are those which in 3 days can get rid of excess weight. However, practicing them more than 1 time in 60 days is strictly prohibited.

There are types of crash diets, like BUTCH, vegetarian, low carb, kefir, buckwheat, Apple, fruit and vegetable, protein and carbohydrate.

Kefir diet

The main provisions of kefir diet:

  • Kefir diet is based on the principle of fractional power. Through frequent snacking in small portions, the stomach begins to shrink in size. This happens painless for the person.
  • Transfer kefir diet easy, as the body will get fats and protein, but the carbs from the yogurt to be "extracted" almost does not work.
  • You will lose weight quickly, simultaneously clean the intestines. The place that had been occupied by the toxins and undigested food remnants, after the end of the diet will take up beneficial bacteria.
  • Contraindications kefir diet is very small. So it is accessible for most people.

The three-day kefir diet. Three day diet will get rid of 4-5 kg excess weight, and also give the opportunity to adjust the work of the digestive system, particularly intestine. The diet involves eating yogurt and fresh fruit (except bananas and grapes). You need to eat at least 5 times a day.

Kefir diet

Menu for 3 days should look like the following:

  • First day: you should drink only kefir as much as you like.
  • Second day: you need to eat only fruits, as much as you like. Be sure to drink at least 2 litres of clean water.
  • Third day: you should drink only kefir, limitations in the amount of drink drink no.

Contraindications to the kefir diet is as follows:

  1. Any disease of the digestive system: gastric ulcer and duodenal ulcer, gastritis, esophagitis etc.
  2. Adolescence.
  3. Pregnancy.
  4. Breast-feeding.

Keto diet

Ketosis is the breakdown of fat cells for energy production. It is from this term comes the name of the diet is "Keto". The slimming process is started under the condition that the body lacks carbohydrates from food. Carbohydrates are needed to sustain life, therefore, when a limited flow of the body gives a signal to the liver to start synthesizing ketone acid, which destroy fat cells.

Menu keto diet 1 day assumes that the ratio of fats, proteins and carbohydrates:

  • Fats – 25%.
  • Proteins – 70%.
  • Carbohydrates – 5%.

This is a tentative menu, which allows you to distribute during the day, the amount obtained from food fats, proteins and carbohydrates. To make an individual ration for a week, according to your own preferences.

Recommendation: avoid during dieting to focus on complicated dishes. Their calorie content is quite problematic to calculate, and in the keto-diet is of great importance.

Prohibited products:

  • All baking.
  • Any confectionery.
  • Sugar and sweet drinks.
  • Chocolate.
  • Bakery products.
  • Potatoes.
  • Bananas and grapes.

Permitted foods:

  • Poultry, beef, pork, veal, rabbit.
  • Fish: salmon, salmon, tuna, herring.
  • Quail and chicken eggs.
  • Seafood: mussels, crab meat, squid, shrimp.
  • Cheese.
  • Vegetable oil and butter.

Under partial restriction get the following products:

  • Fermented milk drinks.
  • Vegetables that are high in starch, sweet green peas, beans, beans;
  • Fruits that contain a lot of sugar: pears, apricots, oranges.

Contraindications for keto diet:

  • Inflammation of the pancreas.
  • Gallbladder disease.
  • Liver and kidney failure.
  • Disturbances in the absorption of fat.
  • The gastric bypass surgery.
  • The presence of tumor in the peritoneal cavity.
  • Violation of intestinal motility.
  • Child bearing and lactation.
  • Porphyria.
Diet BUTCH

Diet BUTCH

Diet BUTCH is a protein-carbohydrate alternation, one of the varieties of low carbohydrate diets. During the diet need BUTCH protein days alternate with carbohydrates, by changing their number.

Diet BUTCH not to stick to people who have disorders of the liver and kidneys that suffer from bulimia or anorexia. BUTCH is suitable for people who want to get rid of only 2-5 kg weight loss, and athletes who want to drying of the body.

If weight exceeds 10 kg, it is necessary to begin the process of slimming diet with BUTCH, and with the transition to proper nutrition.

Butch is the diet can last for 4-30 days. It all depends on what weight want to lose people. Important: the number of days on the diet must be even.

During the protein days you need to eat foods that contain sufficient protein.

The emphasis is on meat, fish and eggs. In 100 g of products contain the following amounts of protein:

  • Boiled chicken breast: 29,8.
  • Boiled lean beef: 25,8.
  • Beef liver: is 17.2.
  • Turkey: 21,3.
  • Boiled squid: 30.
  • Shrimp: 19.
  • Curd: 18.
  • Egg: 12,5.
  • Caviar: for 31.6.
  • Halibut: 19.
  • Tuna: 22,8.

During the carbohydrate days you need to eat foods that are rich in complex carbohydrates.

In 100 g of products contains the following amount of carbs:

  • Manka: 73.
  • Oatmeal: 64.8 per.
  • Barley: 74,1.
  • Rice is 75.9.
  • Pasta: 69,9.
  • Apricot: 10,2.
  • Pineapple: 11,7.
  • Grapes: 17,3.
  • Bananas: 22,4.
  • Carrots: 7,2.
  • Pomegranate: 11,3.
  • Beets: 11.
  • Beans boiled: 21.

Contraindications to the diet of BUTCH:

  • Pregnancy and breast-feeding.
  • Diseases of the heart and blood vessels.
  • Diseases of the liver and kidneys.
  • Diabetes.
  • Elderly, teenagers and children.

To have a slender waist, you need to know some secrets:

  • Water should drink at least 2 litres a day. Moreover, it must be pure, not boiled and without gas. It is useful to drink a glass of water every morning before the first meal. Water washes the stomach and intestines, prepares the digestive system to work, reduces the feeling of hunger.
  • The skin in those places where there are excess fat deposits that needs to be hydrated. To do this, put on her cream. This will provide an opportunity to prevent the appearance of stretch marks on the abdomen and flanks after weight loss. After a bath or shower you should massage using moisturizer or cream with a lifting effect.
  • Well struggling with body fat on the belly wraps. For this purpose you can use honey, mustard, coffee, seaweed, salt. In addition to weight loss, these procedures can improve skin condition.
  • We must not forget about physical activity. If you combine diet with workouts in the pool, at the gym or Hiking on the dance floor, to lose weight happens much more quickly. You should also not forget about physical activity during the day. For example, instead of ride on the Elevator it is better to climb the ladder with their feet.
  • Well established in the fight against excess fat massage. You can do it yourself, using for this purpose special tools and creams. Fat from the abdomen and sides will go away very quickly.
Exercises

Exercise at home for weight loss the sides and belly

There is an easy but very effective exercises that allow you to quickly remove fat from the sides and belly.

The first results can be seen within a week:

  • Tilts. You need to stand with legs apart at shoulder width, his hands slid behind his head. Then slowly bend down, trying the right elbow to touch left knee, then straighten and bend again, but this time pull the left elbow to your right knee. The back should be smooth.
  • Rotate the housing. Feet put on width of shoulders, hands slid behind his head, his fingers interlaced. Perform turns in different directions, keeping your back straight.
  • The rise of the legs. Lie on your back, legs and arms remain straight. Raise your legs up to form a straight angle. The abdominal muscles should remain tense.
  • Tilts in different directions. Feet put on width of shoulders, hands clean head. Keep your back straight, perform the tilting in different directions.
  • Mill. Had to lean over so that the legs and body formed a 90-degree angle. In this position, begin vigorously to implement the rotation straight arms.
  • Strap. You need to lie on your stomach and then sit up on my elbows and on the toes of the feet. In this position, you must stand as long as possible. The abdominal muscles must always be in tension. To stand in the strap should be as far as strength.
  • A pair of scissors. You need to sit on the floor, focus on hand located behind. Raise their legs up and make them cross-Mahi. The press must remain in suspense.