The majority of women are faced with the problem of excess weight, lose weight when not obtained. The most "popular" of the problems in the area of women, it is considered the stomach and the mouth. The stomach can be considered a kind of "indicator", so that many deal with the issue, how to lose weight in the abdomen and the sides? In addition to a balanced diet, it is necessary to pay attention to the regular exercise, the exercises of the morning, the consumption of sufficient amounts of water per day and the application of the different aesthetic treatments.
A comprehensive approach to this problem will allow you to lose weight and get rid of the cellulite in the abdomen and the sides. This article will help you to understand all the nuances of a home slimming. You will be able to know what foods cause the onset of accumulations of fat on the sides and belly, and which by contrast make the abdomen is flat and in shape. The complex simple, but effective exercises, which are established for the day of application, will help you lose weight in the area of the waist, as well as lifting lazy abdominal muscles.
Where to start to slim the waist
How to lose weight in the abdomen and waist without dieting? Often we want to quickly get rid of excess weight, that may accumulate over the years. People think that by 1-2 weeks, your body will be able to lose weight of up to 5-7 kg without any Doubt, a drastic reduction of weight - it is possible, but no one wants to think about the consequences. Lose weight 5 pounds a week is a stress for the organism, therefore, begin the process of weight loss that you need little by little. Go with a diet specialists recommend with vegetables, fruits, fermented foods, protein. Each day in your diet necessary to add 1-2 new products.
Before you declare war on excess kilos in the stomach, it is necessary to determine the cause of its appearance. The main causes of excess weight:
- hormonal disorders in the body,
- female diseases of the reproductive system,
- the bad food,the
- the lack of an active lifestyle,
- after a pregnancy.
All of these reasons it is worth bearing in mind. Each one of them requires treatment. One can sit in the diet, for others it may be contraindicated. To women after childbirth and breast-feeding mothers in the first time forget the severe physical effort and the strict application of the diet to lose weight.
If the excess weight in the belly and the sides appeared due to poor diet and sedentary lifestyle, is to begin to address this reason, it is necessary immediately. Lose weight in this case, it will help to:
- the diet,
- the morning load,
- contrast showers.
Good food for weight loss
Good nutrition is essential for health. Therefore, if a woman wants to lose weight little by little in the area of the belly and sides without dieting, would have to comply with some rules.
To get rid of the envelope of the belly and lose weight at the sides, you must take care of your diet. The amount of calories consumed in a period of diet should not exceed 1300-1500 kcal per day, it is recommended to read the article of the amount of calories you need per day to lose weight.
The resignation of useless products
The list of prohibited foods, that cause the appearance of fat in the abdomen, filled with:
- the flour foods (white bread, buns, crackers, baking),
- the regular pasta for wheat,
- alcoholic beverages,
- confectionery products (chocolates, sweets, ice cream),
- sugar-sweetened soft drinks,
- fast-food (shawarma, hot dogs, sandwiches, burgers, fries),
- fatty types of meat and fish,
- canned goods, pickles,
- salty foods.
All this does not contribute to our body long carbohydrates of connections, that is, those who by long division in the intestine. The products on this list are capable of doing the visibility of satiety, but through 30-40 minutes after eating, the man again feels the sensation of hunger.
This is very important. This break is "the bomb" for the body, it is considered sweet water with gas. It is one of the main enemies of the stomach, intestine and body. Lemonade prevents the digestion of food, increases the level of sugar in the blood, causes the appearance of cellulite and excess fat in the belly and the sides.
For the sagging belly faster lost weight, you should consume natural and lean food. Losing weight will help to:
- vegetables (tomatoes, cucumber, zucchini, eggplant, kale, lettuce, parsley, bell pepper, beet, carrot),
- fruits and berries (in addition to grape and banana),
- the fermented dairy products low in fat (kefir, ryazhenka, cottage cheese, yogurt, yeast, cheese tofu, firm cheese),
- the oat, buckwheat and oat porridge
- lean meat (rabbit, chicken, turkey),
- veal and beef,
- non-fatty marine fish (perch, salmon)
As well as it is necessary to limit sweet products, you can substitute honey. It is recommended to add the oatmeal with fruit, but not more than 1-2 teaspoons a day. The great exception in the period of slimming nutritionists consider bitter of the dark chocolate. Waive this product may not everything that can eat up not more than 20-30 g for a whole week.
A sufficient amount of water
Menu low calories does not help you to lose weight, if the body will not receive the sufficient quantity of simple water without gas. Each person has all day to replenish the water balance. The water speeds up the metabolic processes, it leaves the skin hydrated, normalizes the functioning of the heart and blood flow.
Practical tip! Every day is necessary to drink 1,5 - 2 liters of pure water without gas. This amount does not include tea, coffee, juices.
Lose weight with the belly and sides to help water with addition of lemon juice and grated ginger root. This cocktail can be consumed in the morning 20-30 minutes before the main meal. In 1 glass of water add 2 tablespoons of lemon juice and a teaspoon of grated ginger. This refreshing drink, speeds up the work of the stomach and the intestine. In addition, this cocktail increases the protective function of the organism.
A proper preparation of the food
As in the period of thinning, as in the period of the nutrition, food is not recommended to fry in vegetable oil. You can add in small amounts at the time of preparing the salad. But it is worth noting that it is better to use olive oil. This type of vegetable oil completely recyclable in the body. The olive oil fed to us In vitamins a, b, E, A, S, accelerates the metabolism, improves the condition of the skin, prevents the aging of cells.
To reduce the volume of the belly and lose weight, all the products of the best bake in the oven, boil, or use the services of vapors.
Practical tip! In the end, the belly and the sides have gone the excess fluid, it is necessary to decrease the consumption of salt. Meal you can add: fresh, the fennel, the parsley, the basil, the cilantro, etc
For more bright and adorned the flavor of a dish, you can marinate in fruit juice, with the addition of different spices.
Speed up metabolism and lose weight in the abdominal area will help to:
- the pepper of chile,
- the oregano,the
- black pepper.
The total number of meals per day must be not less than 5 times. To lose weight, the diet of the day should be breakfast, second breakfast, lunch, snack, dinner. The higher amount of carbohydrate food the body should get in the first half of the day. The dinner is the period of lung and low in calories. These can be: very boiled chicken, meat, vegetables, cheese, kefir, or yogurt.
Exercises for slimming the abdomen and the sides
The sagging belly is the result of the lack of the load on the abdominal muscles. With time, they lose their elasticity and flexibility, they support the internal organs. Begins to lose shape, and the belly takes on a ugly look. Not to be a victim of this situation, you need time for you to begin an exercise program. This can be done both at home and in the gym.
To lose weight, one swing of the press for the belly will be little. Therefore, begin to allow the practice of sports is required with the load. You must include the following exercises:
- the circular movements of the head and the joints of the shoulder straps
- mahi with the hands,
- effect of the inclination of the body forward, backward,
- circular of rotation,
- the stretching of the legs,
- the jumps in the place.
The exercise of "spring".- For this exercise it is necessary to occupy a comfortable rack - hand-in-hand along the torso, feet shoulder-width apart, the back grinding. It is necessary to do a deep squat, then jump up, raising both hands. Do 20 to 30 jumps.
The exercise of the "barrier".- It is necessary to lie on the floor, place the hands along the trunk, the legs straight. The loading in this exercise to do at the expiration. It is necessary to lift the legs straight as possible upwards, so that they might not be separated from the hand and the back of the floor. Do exercise for 1-2 minutes.
The exercise of "the chair." - For this exercise it is necessary to sit on the edge of a chair. Place your hands behind your head, lift your legs, bent at the knees, upwards, pulling them over 1-2 minutes. The more amplitude, the more tense the abdominal muscles.
The exercise of "the braid of the press." - For the muscles of the abdomen worked not only on the bottom, but also by the sides, is a necessary exercise to do it lying on the floor, bend your legs at the knees, in the hands of close behind the head. It should make the torsion of the trunk towards the knees. The right with the elbow, you have to press left of the knee, the foot is not separated from the soil. The duration is 2 to 3 minutes.
The exercise of "the ring".- For your abdominal muscles during the exercise were in constant tension, you can turn the hula hoop or the hoop into different parts. The duration of this exercise should not be less than 10 minutes to the 1 of the training session.
The exercise of "the bar".- Static exercises can help not only to lose weight, but also help to eliminate the flaccidity of the muscles. The body melts stressful and, to this effect, and should be achieved. You must take a position as for pushups, only the hands should be straight. The back, the head and the feet during the exercise must be in the same line. In this position should be maintained for the maximum time possible. You can start with 20 to 30 seconds, in which every day try to increase the work load of between 5 and 10 seconds.
This is very important. During the loading or the training is necessary not to forget the water. Per hour of training recommended to drink 0.5 to 1 l of water.
Palpitations of the heart during exercise causes the burning of calories. It is the best indicator of the body when you exercise, it works correctly. In consequence, the abdominal muscles are contracted, and the body is in constant tension. Exercise is necessary after 3 hours after eating.
Wrap and massage the belly
How to lose weight in the belly and the sides with the help of aesthetic treatments? To do so is very simple, you have to put a goal and go to it!
For slimming the abdomen efficiently to the usage of:
- anticellulite massage,
- the adoption of contrasting soul.
To lose weight in the abdominal area and side, as well as reduce the size of the waist, it is necessary to go to the massage parlors. The massage is better to make a true specialist.
One of the most accessible and popular procedures among women is considered a wrap. Wrap the belly and the sides can be done on the basis of:
- the blue clay,
- the algae,
- the chocolate,the
- the mustard and the honey,
- the essential oils.
All of these ingredients contribute to speed up the circulation of the blood in the tissues of the abdomen. To help you lose weight in the abdominal area and the sides, it is necessary to wrap these areas of the body of the wrap of the film of the food. It will create the greenhouse effect, which is and will be to contribute to the breakdown of body fat.
This is very important. The wrap is contraindicated in those who have gynecological diseases, rashes, wounds in the abdomen. This procedure for weight loss is not valid for the high blood pressure.
To lose weight in the abdominal area, you must adjust your diet, eliminate harmful products from the food, do regular exercise and the load. You have to stop being in front of the tv, an active lifestyle is the key slender figure and thin waist.