Most of the women face the problem of excess weight, when to lose weight, don't work. The most "popular" problem in this area, the women's belly and side. The stomach can be considered a kind of "indicator", so many people are worried about and-how to lose weight in the stomach and sides? In addition to a balanced diet, you should pay attention to regular exercise, morning exercises, eating enough water per day and the use of different cosmetic procedures.
A comprehensive approach to this problem will allow to lose weight and get rid of cellulite on my stomach and sides. This article will help you understand all of the nuances of the home weight loss. You will be able to know what foods, which gives rise to the appearance of fatty deposits on the flanks and belly, and which, contrary will your stomach and flat fit. A set of simple but effective exercises that are designed for everyday wear, will help you to lose weight in the waist area as well as tighten weakened abdominal muscles.
How to start losing weight in waist area
How to lose weight in stomach and waist without dieting? Often we want to quickly get rid of excess weight, which can accumulate over the years. The man thinks for 1-2 weeks, his body will be able to lose up to 5-7 kg. Of course, such rapid weight loss is possible, but nobody wants to think about the consequences. Lose 5 pounds in a week is a lot of stress to the body, so, to start the process of shedding weight should gradually. Go with a rigid diet experts recommend the use of vegetables, fruits, dairy products, protein for human consumption. Every day in your diet necessary to add 1-2 new product.
Before the war on excess weight on the stomach, it is necessary to find out the cause for their appearance. The main causes of excess weight:
- hormonal disorders in the body
- female reproductive system diseases
- the lack of an active lifestyle,
- after a pregnancy.
All these reasons should be taken into account. Each of them requires its own treatment. One can go on a diet, for others it may be contraindicated. Women after childbirth and nursing mothers for the first time, to forget about the heavy physical loads, and the use of strict diets for weight loss.
If excess weight on the belly and flanks have occurred due to improper diet and a sedentary life, begin to address this cause need immediately. To lose weight in this case will help:
- in the morning is to exercise,
- contrast shower.
Proper diet for weight loss
Proper nutrition is key to health. So, if a woman wants to gradually lose weight in the abdominal area and sides without dieting, she will need to follow a few rules.
To remove the bulk of the belly and lose weight at the sides, you will need to watch your diet. The number of calories consumed during weight loss should not exceed 1300-1500 calories a day, we recommend that in addition to read the article, how many calories you need per day to lose weight.
Rejection of useless products
On the list of prohibited foods that cause the emergence of belly fat, which is charged:
- flour foods (white bread, rolls, cookies, cakes),
- pasta from conventional wheat,
- alcoholic beverages
- confectionery (chocolate, candy, ice cream)
- soft drinks,
- the fast food (Shawarma, hot dog, sandwiches, hamburgers, fries),
- fatty meat and fish,
- canned food, pickles,
- savoury products.
All of this does not give our body the long carbon compounds, that is, those that would be cleaved in the intestine. Products on this list are capable of doing the look of fullness, but after 30-40 minutes after eating, people again feel the hunger.
This is important! This Empties the "bomb" for the body, it is considered a sweet carbonated water. This is one of the most powerful enemies of the stomach, the intestines and the body. Soda prevents the digestion, increases the level of sugar in the blood, raises the appearance of cellulite and excess fat on the belly and sides.
For the sagging belly faster lost weight you must eat natural and low fat diet. To lose weight help:
- vegetables (tomatoes, cucumbers, zucchini, eggplant, cabbage, lettuce, greens, peppers, beets, carrots),
- fruits and berries (except grapes and bananas),
- dairy products with low fat content (yoghurt, fermented baked milk, cheese, yogurt, sourdough, cheese tofu, cheese),
- oatmeal, buckwheat and oatmeal,
- lean meat (rabbit, chicken, turkey),
- veal and beef meat,
- low-fat sea fish (perch, salmon)
So, how do they need to limit sweet foods can be replaced with honey. It is recommended to add in the oatmeal with fruit, but not more than 1-2 teaspoons per day. The great exception among weight loss experts diet feel bitter dark chocolate. Leave this product to be everything, so that it is possible to eat no more than 20-30 g per week.
A low calorie diet will not help you lose weight, if the body will not get sufficient quantities of plain carbonated water. Everyone needs a day to replenish the water balance. Water speeds up the metabolism, make the skin moist, normalizes the heart and blood flow.
Practical tip! Every day to drink 1.5 - 2 litres of pure water without gas. This amount does not include tea, coffee, juices.
To lose weight from stomach and sides to help water with lemon juice and grated ginger root. This cocktail can be consumed in the morning for 20-30 minutes before the main meal. In 1 glass of water, is to add 2 tablespoons of lemon juice and a teaspoon of grated ginger. This drink is refreshing, stimulates the stomach and intestines. In addition, this cocktail increases the protective functions of the body.
During weight loss, and in the period of good nutrition, food is not recommended to fry on vegetable oil. This can be added in small quantities during the meal. However, it should be noted that it is preferable to use olive oil. This type of vegetable oil is fully metabolized by the body. Olive oil nourishes us with vitamins a, C, E, K, P. It accelerates the metabolism, improves skin condition, prevents aging of the cells.
To reduce the volume of the stomach and lose weight, all the products better bake, boil, or if you want to use the services of the steamer.
Practical tip! On the belly and sides, he went the excess liquid, it is necessary to reduce the consumption of salt. For meals, you can add: fresh dill, parsley, Basil, cilantro, etc
For a more vivid and rich flavor, the dish can be marinated in fruit juice, with the addition of different spices.
To increase your metabolism and lose weight in the belly, that will help:
- black pepper.
The current power
The total number of meals a day, must be at least 5-fold. To lose weight, diet day should be: Breakfast, second Breakfast, lunch, snack, dinner. With a greater number of carbohydrate food the body must receive in the first half of the day. Dinner is a period of light and low-calorie dishes. These can be: cooked chicken, vegetables, cottage cheese, kefir or yogurt.
Exercise for weight loss belly and sides
A sagging abdomen is caused by the lack of load on the abdominal muscles. Eventually lose their elasticity and cease to support the internal organs. You begin to lose form, and the abdomen becomes unsightly appearance. To avoid becoming a victim of such situation, you need time to start with exercise. This can be done both at home and in the gym.
To lose weight, one swing of the press, for the abdomen to be small. So, to start at home sports need to charge the battery. It must contain the following exercises:
- circular motions of the head and the shoulder joints,
- Mahi hands,
- the slope of the body forward, backward,
- a circular rotate,
- stretching your feet
- jumping on the spot.
Exercise "spring".- For this task, you need to take a comfortable posture, arms at sides, feet shoulder width apart, back straight. You need to do a deep squat, then jump up lifting both hands. You must do 20-30 seconds.
Exercise "the door".- You need to lie on the floor, place the arms at the sides; the legs are straight. The load in this exercise, do not exhale. It is necessary to raise the leg straight upward as far as possible, not to make your hands and back from the ground. For the implementation of the exercise for 1-2 minutes.
Exercise "chair".- For this task, you will have to sit on the edge of the chair. Hands behind the head, raise the legs bent at the knees, pulling them to her for 1-2 minutes. The greater the amplitude, the more tense the abdominal muscles.
Workout "a piece of press".- Your abdominal muscles do not only the bottom but also on the sides, this exercise should be done lying on the floor, have your legs bent at the knees, arms locking to his head. This is necessary for the rotation of the torso to the knees. The right elbow must touch the left knee, with the foot not with the soil. The exercise takes 2-3 minutes.
The Drill "The Ring".- In order for your abdominal muscles during the exercise were in constant tension, you can twist a hula Hoop or a regular hula Hoop in different directions. Duration this task should be at least 10 minutes for 1 exercise.
Exercise "plank".- Static exercises help not only lose weight, but it also helps to remove sagging muscles. The body becomes tense and this effect and should be achieved. You will need to take a position for push-ups, only hands should be straight. Back, head and legs during the exercise should be in one line. In this position, you must stand so long as possible. You can start with 20-30 seconds, every day, to try to increase the load for 5-10 seconds.
This is important! During charging or exercise to remember to water. Hour of exercise is recommended to drink 0.5 to 1 litre of water.
Palpitations during exercise triggers the burning of calories. This is the best indicator that the body during exercise is working properly. As a result, the abdominal muscles are reduced, the body is in constant tension. Doing exercise need 3 hours after a meal.
Wrap and massage of the abdomen
How to lose weight in your stomach and sides with help of cosmetic procedures? It is very simple, you will need to set a goal and go for it!
Weight loss belly effective use of:
- anti-cellulite massage,
- the adoption of a contrast shower.
To lose weight in the abdominal area and sides and also to reduce your waist, you will need to visit the massage parlors. Massage better to do with a real specialist.
One of the most popular procedures among women is a wrap. Wrap your belly and back can be done on the basis of:
- blue clay,
- mustard and honey
- essential oils.
All of these ingredients accelerate blood circulation in the tissues of the abdomen. Quickly lose weight in the stomach area and sides, need to wrap these body parts with plastic food film. Creates a greenhouse effect that will aid in the digestion of fats.
This is important! Wrap is contraindicated for those who have gynecological disease, rashes, wounds in the abdomen. Also, this procedure for weight loss not allowed for hypertensive patients.
To lose weight in the stomach area, you will need to adjust your diet to remove harmful food, to do regular workouts and exercises. You need to stop lying in front of the TV, an active lifestyle is the basic key to a slim figure and a slim waist.