Diet and exercise for weight loss belly and sides

The abdomen is the second most common problem area for women who suffer from excess body weight. Fat accumulates quickly. And would make a great thin waist again very difficult. Even if this does not succeed, the laxity is the stretched skin still makes the image unattractive.

You can solve the problem only a comprehensive approach to weight loss, when from the first day, when they will be effective ways on how to tighten up stomach: exercise and beauty treatments. Helps to do it visually correctly selected shapewear. Fast weight loss belly is possible only in case, if you are working with this problem area, dedicated.

A proper diet

Weight loss belly and sides of the proper nutrition plays a crucial 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.

The basic principles of

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

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

• Drink water! Discipline yourself to start in the morning with a glass of clean water, acidulated with lemon juice. The water activates the digestive system, prostimulirujte peristalsis and awaken the entire body. A cup of water to drink and half an hour before each main meal.
• Eat Breakfast! Breakfast is coffee and a sandwich. Best healthy Breakfast – slow carbohydrates: cereals and pasta from durum wheat (durum). They will give energy for the whole first half of the day, but the extra calories will have time to leave to the evening, even if you are a bit tired.
• Eat the soup! But not nutritious soup or treble the ear. Cooked vegetables or not strong, the meat broth soup is healthy and nutritious. At the same time its calorie content is relatively low. Eat the soup warm. Food that has a temperature above 60^onThe burn the mucous membranes of the esophagus and interfere with normal digestion.
• The combination of the products. Very strong impact on how well they take. That would saturate the necessary quantities of food, it is better to use the principles of food combining: eat meat with vegetables, oatmeal with butter and fruit, gourds in a special meal.
• In snacking. Not only that they have the right to life, but make no mistake, if the breaks between main meals for more than three hours. Effective weight loss is only possible if the body does not experience hunger constantly. Otherwise it will begin to conserve energy and slow down metabolism.
• Dinner. And torment yourself with hunger at night is also absolutely not necessary. The advantages of this is not. If you go to sleep at 23, you can easily afford a light dinner in the 19. and even 20 hours. And about half an hour before bedtime drink a glass of nonfat yogurt, if you want to eat.

Try these tips and you will be already in one week you will notice a reduction in volume in the stomach. The process will go faster if you select the right products.

Useful products

A varied and properly prepared diet for weight loss belly and sides is very important. The fastest in this problem area, are deferred and carbohydrates. Now their number is definitely need to reduce.

If you are actively trying to tighten the belly to build muscle fibres, we urgently need animal protein. So are meat and fish on the table, should be mandatory.

Often stomach seem larger than it is actually because of the constant swelling, which is a sign for the infringement of normal work of the intestine or the consequence of dysbiosis. To solve these problems using high quality milk products, however, were required to select a minimum percentage of fat.

There are particularly useful for diet in weight loss belly products:

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

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

Vegetables containing starch: potatoes, beet, carrots have to be careful. It can be used for more than one meal per day.

Harmful Goodies

What products can be harmful, already for anybody not a secret. Honey is tasty, but unhealthy, there are some that for weight loss belly and sides, is completely unacceptable. This is what will have to give in the first place:

• sugar and candy, as they are first deposited in the form of "rescue" to get rid of it very difficult;
• semi-finished products - these are usually a lot of salt, contains preservatives, harmful chemicals;
• fast food is almost a pure fast carbs, as the main idea of such restaurants feed hearty, but not for long;
• sweet drinks – carbonic acid not only irritates the stomach, but speeds up the absorption of glucose in the blood, which in these drinks a lot;
• sausage – the sausage quality buy now is very hard, and unfit meat waste and up to 75% of the chemical gel thickening agent;
• frying – when frying with a low quality of oil derived carcinogens and the quality of 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 eating a lot of them still can not. This is nuts, seeds, oily fish, bananas, potatoes, sweet fruits, dried fruits, jam, natural, high-quality marshmallows.

Physical activity

The most effective help you to lose weight aerobic exercise. This is jogging, 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 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, strengthen them completely, but if you don't struggle with belly fat, waist size may even increase.

So weight loss and tightening of the abdomen, it is better to do the following:

1. The Warm-up. Every movement in a fast tempo, which will increase the heart rate to 60-70% of maximum permissible 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 back again over his head.
3. The Push-UPS. At first push-UPS from the wall, the bench, with the emphasis on the knee. They accelerate the loss of weight of a stomach and a well-worked hands and a humeral belt.
4. A pair of scissors. A well-known and very effective exercise that works great on the lower abs, shakes her ass and is useful for the shortening of the leg.
5. The leg lifts. Alternately in the left and right, without bending, it is necessary to raise as high as possible from the prone position. But the feet do not fall on the ground, and all the time are weight.
6. Twisting. Lying on your back bent at the knee, the leg rest against the floor, and his hands placed behind the head. Alternately reach the right elbow to left knee and vice versa.
7. Reverse plank. Body weight, which is held at arm's length from the supine position. Feet firmly abut on the heels in the ground. To complicate things, you can alternate lifting of the feet.

Even a simple project is enough for weight loss belly and sides, under the condition that the home practice will be daily, and the exercises are performed at a fast pace, have a heart beat on the desired area.

When these exercises seem too easy and boring, you can diversify the complex. Very helpful video, exercises for weight loss belly and sides, which are easily found on the Internet. These are together with the comments of the experienced trainers, who say, something to watch, when you exercise.

Beauty treatments

If you want to remove stretched skin from stomach after weight loss can be very difficult. Sometimes we even resort to the plastic surgeon. To with this problem to face, better from the outset not only limited to exercises, and at least 1-2 times per week for the performance of cosmetic procedures, improves condition of skin and firming.

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

However, the costs of these procedures is quite high and achieve visible results requires a course of 5-10 sessions. A good alternative can be a home treatment, if you do them regularly and properly.

Effective weight loss belly faster achieved by:

• Clay masks. White, blue or green clay. Providing excellent lifting effect and at the same time cleanse the skin of toxins and excess sebum. Clay breeds, pure or mineral water to a thick sour cream, a thick layer appears on the stomach. Now we have to lie until it is completely reversible. And then gently wash it off with warm water and apply to the skin moisturizing or anti-cellulite cream.
• Coffee wraps. Caffeine is perfectly tones skin, improves blood circulation, promotes rapid incineration of subcutaneous fat. For the lining, that you should use finely ground coffee that is pre-set for 3-5 minutes in boiling water. Pressed on thick spread evenly over the problem area, wrap it with cling film, cover it 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 a home made mixture, add 50 ml of peach, apricot or olive oil 15-20 drops of essential (juniper, ylang-ylang, grapefruit, rosemary, bitter orange, cinnamon, etc)
• Massages. Better if abdominal massage will be carried out by an expert. This is a very effective procedure, but it is a lot of differences and contra-indications. The Problem is that if it is too intense that you can damage the internal organs, or worsen chronic diseases. Useful cupping and honey massage of the abdomen, which is easy to learn, and then do it yourself.

Experience loss many women, which confirms that only a comprehensive approach to this problem, you can quickly the picture will look toned and beautiful.

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