Most women face the problem of excess weight when to lose weight does not work. The most "popular" problem area women is the abdomen and flanks. The stomach can be considered a kind of "indicator", so many people are concerned about and-how to lose weight in my stomach and sides? In addition to a balanced diet, you need to pay attention to regular exercise, morning exercises, consumption of enough water per day and the use of various cosmetic procedures.
A comprehensive approach to this problem will allow to lose weight and get rid of cellulite on belly and sides. This article will help to understand all the nuances of home weight loss. You will be able to know what foods provokes the appearance of fat deposits on flanks and belly, and which on the contrary make your stomach flat and fit. A set of simple but effective exercises that are designed for everyday use, will help to lose weight in the waist area as well as tighten the weakened abdominal muscles.
How to start slimming in the waist area
How to lose weight in the abdomen and waist without dieting? Often we want to quickly get rid of excess weight which could 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. To lose 5 pounds in a week is a lot of stress for the body, so to begin the process of shedding weight should gradually. To go with a rigid diet experts recommend using vegetables, fruits, dairy products, protein foods. Every day in your diet necessary to add 1-2 new product.
Before you declare war on excess kilos on the stomach, need to determine the cause of their appearance. The main causes of excess weight:
- hormonal disruptions in the body,
- female reproductive system diseases,
- the lack of an active lifestyle,
- after pregnancy.
All these reasons should be considered. Each of them requires its own treatment. One can go on a diet, to others it may be contraindicated. Women after childbirth and nursing mothers for the first time to forget about the heavy physical loads and the application of strict diets for weight loss.
If the excess weight on the abdomen and flanks appeared due to improper nutrition and a sedentary life, begin to address this cause need immediately. To lose weight in this case will help:
- morning exercise,
- contrast shower.
Proper nutrition for weight loss
Proper nutrition is the key to health. So if a woman wants to gradually lose weight in the stomach area and sides without diet, she will have to follow a few rules.
To dispose of bulk of the belly and lose weight in the sides, you need to watch your diet. The number of calories consumed during weight loss should not exceed 1300-1500 calories a day, we recommend you additionally to read the article how many calories you need per day to lose weight.
The rejection of useless products
The list of prohibited foods, which provoke the appearance of belly fat, filled:
- flour foods (white bread, rolls, cookies, pastries),
- pasta from conventional wheat,
- alcoholic beverages
- confectionery (chocolate, candy, ice cream)
- fizzy drinks,
- fast food (Shawarma, hot dog, sandwiches, hamburgers, fries),
- fatty meats and fish,
- canned foods, pickles,
- savoury products.
All this does not give our bodies the long carbohydrate compounds, that is, those who would be cleaved in the intestine. Products on this list are capable of doing the appearance of fullness, but after 30-40 minutes after eating, people again feel the hunger.
It is important! This Deplete the "bomb" for the body is considered a sweet carbonated water. This is one of the strongest enemies of the stomach, intestines and body. Soda prevents the digestion, raises the sugar level in the blood, provokes the appearance of cellulite and excess fat on belly and sides.
To sagging belly faster lost weight you must eat natural and low fat food. 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 (yogurt, fermented baked milk, cheese, yogurt, sourdough, cheese tofu, cheese),
- oatmeal, buckwheat and oatmeal,
- lean meat (rabbit, chicken, Turkey),
- veal and beef,
- 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 a day. The big exception during weight loss nutritionists believe bitter dark chocolate. To abandon this product will not all, so it is possible to eat no more than 20-30 g for a week.
Low-calorie diet will not help lose weight if the body will not get sufficient quantity 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 should drink 1.5 - 2 liters of clean 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 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, accelerates stomach and bowel. 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. It can be added in small quantities during the meal. But it is worth noting that it is better to use olive oil. This kind of vegetable oil is fully metabolized by the body. Olive oil nourishes us with vitamins a, C, E, K, P. It accelerates metabolism, improves skin condition, prevents aging of cells.
To reduce the volume of the stomach and lose weight, all the products better bake, boil, or to use the services of the steamer.
Practical tip! To the abdomen and the sides went away the excess liquid, it is necessary to reduce the consumption of salt. To dishes, 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 various spices.
To boost your metabolism and lose weight in the abdomen will help:
- black pepper.
The total number of meals per day must be at least 5 times. To lose weight diet of the 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: boiled chicken, vegetables, cottage cheese, kefir or yogurt.
Exercise for weight loss belly and sides
A sagging belly is the result of a lack of load on the abdominal muscles. Over time they lose elasticity, and cease to support the internal organs. You begin to lose form, and belly becomes an ugly appearance. To avoid becoming a victim of such a situation, you need time to start to exercise. This can be done both at home and in the gym.
To lose weight, one swing of the press for the belly will be small. So to start a home sports need charging. It should include the following exercises:
- circular movements of the head and shoulder joints,
- Mahi hands,
- the tilt of the body forward, backward,
- circular rotation,
- stretching legs
- jumping on the spot.
Exercise "spring".- For this exercise you need to take a comfortable stance, hands at sides, feet shoulder width apart, back straight. Need to do a deep squat, then jump up lifting both hands. Need to do 20-30 jumps.
Exercise "the gate".- You need to lie on the floor, place arms at sides, legs straight. The load in this exercise to do on the exhale. It is necessary to raise straight leg up as much as possible, not to take your hands and back from the floor. To perform the exercise for 1-2 minutes.
Exercise "chair".- For this exercise you need to sit on the edge of a chair. Keep your hands behind the head, raise the legs bent at the knees up, pulling them to her for 1-2 minutes. The greater the amplitude, the more tense the abdominal muscles.
Exercise "scythe press".- To your abdominal muscles worked not only bottom but also the sides, this exercise should be done lying on the floor, having bent feet in knees, hands to lock behind his head. It is necessary to twist the torso towards the knees. The right elbow must touch the left knee, with foot not off the floor. The exercise duration is 2-3 minutes.
Exercise "Hoop".- In order for your abdominal muscles during the exercises were in constant tension, you can twist a hula Hoop or a regular hula Hoop in different directions. The duration of this exercise should be at least 10 minutes for 1 exercise.
Exercise "plank".- Static exercises help not only lose weight but also help to remove sagging muscles. The body becomes tense and this effect and should be achieved. You need to take a position for push-UPS, only hands should be straight. Back, head and legs during the exercise should be on one line. In this position, you must stand as long as possible. You can start with 20-30 seconds each day to try to increase the load by 5-10 seconds.
It is important! During charging or exercise you should not forget about the water. An hour of exercise is recommended to drink 0.5 to 1 liter of water.
Palpitations during exercise triggers the burning of calories. This is the best indicator that the body is during exercise is working correctly. As a result, the abdominal muscles are reduced and the body is in constant tension. Doing exercise need 3 hours after a meal.
The wrap and massage the abdomen
How to lose weight in the stomach and sides with help of cosmetic procedures? It is very simple, you need to set a goal and go for it!
Slimming belly effective use:
- 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 need to visit massage parlors. Massage better to do with a real specialist.
One of the most popular procedures among women is the wrap. Wrap your abdomen and back can be done on the basis of:
- blue clay,
- mustard and honey
- essential oils.
All these ingredients accelerate blood circulation in the tissues of the abdomen. To quickly lose weight in the stomach area and sides, need to wrap these parts of the body with plastic food film. It will create a greenhouse effect that will aid in the digestion of fat.
It is important! Wrap is contraindicated to 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 your stomach area, you 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 primary key to a slim figure and a slim waist.