Diet for weight loss belly and sides

Good day, dear users of site! Today we talk about all kinds of diet menu for weight loss belly and sides.

To have a beautiful slender waist is the dream of every women. But often hated body fat is deposited primarily on the abdomen and flanks. To remove extra inches off your waist is not an easy task, but doable.

diet for weight loss

To get rid of belly sticking out will help you: proper nutrition, specialized diets and physical activity. Before we move on to methods of losing weight, let's see what the cause of the appearance of fatty deposits on the sides and belly.

The causes of fat deposits

The main causes of excess weight are:

Insufficient muscular activity

This is a consequence of a sedentary lifestyle. The body decreases energy expenditure, blood circulation and metabolism slow down. The result is muscular atrophy, the muscle volume decreases, and adipose tissue grows and thickens.

Improper diet

Eating junk food leads to blockage of blood vessels, the body ceases to function properly, fat is almost spent be spent on energy needs and not stored on the body.

Different meals impairs digestion, the stomach does not have time to rebuild and worse digesting food, the fats are deposited quicker and in greater volume.

Hereditary tendency to corpulence

If among your relatives there are holders of pieces of "Apple" (sloping shoulders, a big belly, no waist and small hips) and the majority of them, it is likely that if you increase the weight you can't avoid the formation of fat is on the belly and flanks.

Do not run the situation, because with such a figure the stomach and hips lose weight in the least.

Stress

At such moments a person is not able to control the amount of food eaten and the time of its use.

Hormonal failure

Especially it concerns the increase of the hormone cortisol in the body. Too much secretion of this hormone contributes to the slowing of spending fats that come from food, and charges them in the abdomen and sides.

In this case, first we need to restore the hormonal background, and then deal with weight reduction.

Menopause

During this period, the fat cells are redistributed from the arms, legs, thighs and localized in the abdomen.

The birth of a child

During pregnancy the body is global restructuring, and the fats begin to accumulate on the belly and sides to protect the unborn child and provide it with warmth. After delivery remains poor and a flabby stomach.

In some women, it recovers its elasticity over time, and the rest have much work to do to regain form.

Proper nutrition – a pledge of a beautiful figure

Whatever circumstances led to weight gain, the problem will be correctly composed diet and increase muscle activity. With little body fat at the waist will be enough to eat right and increase daily activity.

If your weight far exceeds the acceptable values or you have a saggy stomach, you can not do without the diet menu for weight loss belly and sides and exercise.

The main features of proper nutrition

Proper nutrition not only helps you to lose weight, but also to restore the health of the body. The right food ensures the smooth operation of many internal organs, it is useful for the skin, cardiovascular system, gastrointestinal tract, bone and joint tissues.

To eat properly is not difficult, important to follow the basic rules:

Full or partial exclusion of harmful foods and drinks

Junk food contains:

  • TRANS fats: fast food, mayonnaise, crackers, margarine, cakes, fried foods, etc. – their excessive consumption leads to obesity, increased risk of cardiovascular diseases, the development of plaque and may cause the development of diabetes of the second type;
  • fast carbs: pastries, jam, ice cream, soft drinks and other products made with added sugar. They're quickly digested and turned into fat, thus after a short period of time, again you want;
  • a lot of salt;
  • harmful preservatives.

Healthy food

exercise for weight loss

Daily diet should be based on the use of useful natural products with a high content of:

  • fiber: vegetables, fruits, legumes, whole grains, seeds, wild rice, bran, dried fruit;
  • plant proteins: nuts, seeds, mushrooms, legumes and animal origin: meat, fish, poultry, cheese, eggs;
  • complex carbohydrates: cereals, pasta exclusively of durum wheat, vegetables and fruits.

Balanced meal

Meals should include a variety of foods rich in vitamins and nutrients, in the correct ratio:

  • Cereals and products made from whole-grain flour of about 40% in a day;
  • fruits and vegetables – about 30%;
  • protein foods – about 20%;
  • dairy products – about 10%.

The use of fats, salts and sugar — it is possible to limit or exclude, in any case, their total daily ratio should not exceed 5%.

Fractional power

Daily ration should include 3 main meals and 2 snack times at intervals of 2.5-4 hours.

Eating should take place in a fixed time every day. Try not to deviate from the schedule of supply.

For example:

  • 7:00 – Breakfast;
  • 10:00 – small snack;
  • 13:00 – lunch;
  • 16:00 – second snack;
  • 19:00 – dinner.

Change the time, adapting to your routine, but remember there is 2-3 hours before sleep is not recommended.

If you feel a strong sense of hunger and can't sleep, eat an Apple or drink a glass of nonfat yogurt.

Proper distribution of daily caloric content of food

Distribute the calories in certain proportions. Nutritionists recommend to perform the following percentages:

  • Breakfast 25% of daily calories;
  • lunch time – 40%;
  • dinner – 20%;
  • snacking between meals 5 and 10%.

Other important tips

  1. Don't eat on the run. Try to eat slowly, chewing food thoroughly.
  2. Drink plenty of water. You need to drink at least 2-2. 5 liters per day, approximately 1 Cup every 1-1.5 hours.

By following these simple rules, you will gradually lose weight without harm for health. If you want to speed up the process of losing weight without exhausting diets, 1-2 times a week to arrange fasting days.

Fasting days

Fasting days will help to cleanse the body and lose weight, normalizing the acid-alkaline balance. They are very helpful for digestion and relieving the cardiovascular system.

To choose the fasting days should be based on your individual body and your taste. You should not choose products that unpleasant there is an additional stress to the body.

The essence of the fasting day is the use of a particular product throughout the day in portions, divided into 5-6 receptions every 2.5-3.5 hours.

The most popular products for the fasting days and required quantity:

the right diet for weight loss
  1. Kefir – from 1 to 1.5 liters per day, can be combined with low-fat cottage cheese (150g);
  2. Apples 1-1. 5 kg a day;
  3. Grapefruit 2 large fruit, per day (contra-indications!);
  4. Water with lemon – throughout the day you can only drink water in unlimited quantities, with squeezed into it lemon juice;
  5. Cucumbers – number not limited;
  6. Boiled chicken breast without skin and salt – 400 g per day;
  7. Rice, without salt and butter – 500 g of cooked rice per day;
  8. Watermelon – 2 kg per day without skin and others.

More gentle handling days recognized as days with a combination of two products, for example: buckwheat and kefir, chicken and cucumbers, an Apple and cheese and others. They also include fruit, berry or vegetable days, which include 3-5 types of low-calorie fruits, berries or vegetables, respectively.

To enhance the taste of the foods you can add lemon juice, herbs, ground ginger or cinnamon.

Before you choose a fasting day, consult with your doctor because there are contraindications.

When the weight has normalized, and you want to keep it, arrange fasting days — 1 time in 1-2 weeks.

Effective exercise for beautiful waist

Physical activity plays a very important role in losing weight. Combining diet for weight loss belly and sides or a proper diet and exercise, you will gain a slim toned body without the sagging and sagging skin.

The more you walk and be outdoors. Try not to use public transport, returning home from work. If you far work, then go for 2-3 stops from the house. It is recommended not to use the Elevator. A very useful morning run.

An active lifestyle can complement an effective physical exercise for weight loss belly and sides:

  1. classes with hula-hoops;
  2. abdominal exercises;
  3. the bends with dumbbells;
  4. exercises on the ball;
  5. classes on incline bench, wall bars, with the special roller, etc.

For faster result it is recommended 1-2 times a week to use the pool, bath or sauna.

Diet menu for weight loss belly and sides

Diet menu for weight loss belly and sides on day 1

This diet menu for weight loss belly and sides is designed only for a single day. It will help those who need to remove 2-3 cm from the sides and get into your favorite jeans.

In the morning, drink 1 glass of water half an hour later eat an omelet made with 2 egg whites, 50 g of tomato and a pinch of dried mushrooms. Drink 200 ml pomegranate juice.

After 4 hours eat 100 g of seaweed and 100 grams of lean fish steamed. Drink a Cup of coffee or tea without sugar.

After another 4 hours, eat 200 grams of salad from fresh cucumbers and greens. Drink a glass of water with lemon juice.

There is nothing more until morning. Allowed to drink another 200 ml of water without gas, but 3 hours before sleep do not drink.

Diet menu for weight loss your abdomen and back for 4 days

menus for weight loss

Easy four day diet will help to correct the sides and remove the belly, it is also called the "Actor's diet".

Throughout the day food should be divided into 5 parts, is recommended every 3 hours. The amount of water consumed should also be reduced to 1 liter per day.

  • Day 1: 400 g of boiled rice without butter and salt and 1 liter of tomato juice;
  • Day 2-400 g fat-free cottage cheese and 1 liter of kefir 1,5%;
  • Day 3: 400 g of boiled chicken breast and green tea without sugar;
  • Day 4: 200 g of cheese and 1 bottle of dry wine, the wine can be replaced by 1 liter of grapefruit or grape juice.

This diet will help you lose 4 to 6 kg and to remove from the waist up to 6 cm

Diet menu for weight loss belly and sides 1 week

First day:

  • Morning: 150 g of any fruit and low fat yoghurt;
  • Day: 100 g of buckwheat 50 g of boiled chicken without skin;
  • Evening: 150 g stewed vegetables and 30 g bread croutons.

Second day:

  • Morning: 100 g of cottage cheese 200 ml yogurt 1-1,5%, 50 g fresh or frozen berries;
  • Day: 150 grams of lean fish steamed, 150 g salad with cucumbers and tomatoes, tea without sugar;
  • Evening: 150 g of salad, 100 g of boiled potatoes.

Third day:

  • Morning: 1 egg, 1 toast, and 200 ml of tomato juice;
  • Day: 250 ml vegetable soup broth, 30 g of bread from wheat flour;
  • Evening: salad with cucumbers, herbs and radish, 200 g fried mushrooms.

The fourth day:

  • Morning: 100 g cottage cheese, 100 grams of yogurt, 100 g of grapefruit or pineapple;
  • Day: 100 g of fish or chicken cutlets for a couple, 150 g of cabbage, 200 ml of fruit juice;
  • Evening: 250 ml vegetable soup, 30 g of bread from wheat flour.

Fifth day:

  • Morning: 150 g oatmeal with dried fruit and coffee without sugar;
  • Day: 200 grams of salad, 150 grams of potatoes and 200 ml of compote from apples;
  • Evening: 150 g buckwheat porridge and 1 tomato.

The sixth day:

  • Morning: 200 g of grapefruit and green tea;
  • Day: 150 g fish, steamed 150 g of cabbage, 200 ml of compote from apples;
  • Evening: 100 g of pasta from durum wheat, 150 g stewed vegetables and tea without sugar.

The seventh day:

  • Morning: baked Apple, coffee without sugar;
  • Day: 200 grams of rice with boiled seafood, tea without sugar.
  • Evening: 200 g salad from cabbage and carrots, 200 ml of compote from dried fruits.

Water to drink in unlimited quantities, it is recommended to drink 200 ml glass every hour.