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Diet for losing weight belly: effective weight loss options for men and women

Constant stresses, an inactive lifestyle, age-related changes and unhealthy diet – all this contributes to the rapid collection of extra pounds. Losing weight without changing eating habits and performing physical exercises will fail. A variety of diets for weight loss of the abdomen can achieve the desired effect.THE CONTENT OF THE ARTICLE

  1. Basic rules for correction of the side and abdomen
  2. What is possible and what is better to refuse
  3. Drawing up the right menu for you
  4. Ways to speed up metabolism
  5. Option weekly diet for weight loss waist and abdomen
  6. Effective Nutrition for Men

Basic rules for correction of the side and abdomen

Most people who want to lose weight are frightened by the need to count calories consumed, severely limit themselves in nutrition, and manage to finish their meal before 6 o’clock in the evening. For “lazy” nutritionists developed a huge number of diets, which involve the use of absolutely any product. Such an easy diet allows you to remove body fat from the legs and abdomen.

To reduce weight, you need to adhere to five simple rules:

  1. Once a day for an hour, you are allowed to use whatever you want. It is necessary to allow such “liberty” at the same time.
  2. The rest of the meals you will need to give preference to foods that contain a minimal amount of carbohydrates. You can use them in unlimited amounts. The menu is allowed to include low-fat varieties of cheese, sour cream, chicken eggs and chicken, veal and other types of meat.
  3. You will need to eat two glasses of boiled or raw vegetables a day – lettuce, cabbage, zucchini, greens, olives, eggplant, cucumbers, bell peppers, tomatoes, turnips. You can’t – green peas, corn and potatoes.
  4. Eating food must be thoroughly chewing, in small portions.
  5. It will be necessary to establish a drinking regime. It is important to drink at least 8 glasses of still water a day. Effective diets for weight loss of the abdomen and sides involve the rejection of sugary sodas.

Observing these simple rules, you can remove up to 4 extra pounds per week. However, a strong dietary restriction is not required.

What is possible and what is better to refuse

To make it easier to remove fat deposits on the legs and waist, the menu should contain only permitted foods. Need to eat:

  • cereals;
  • dairy products with a low percentage of fat;
  • fresh fruits and vegetables;
  • boiled meat of low-fat variety – rabbit meat, chicken, beef.

The diet should include:

  • dairy products – cottage cheese and kefir must be eaten every day. For the normal functioning of the immune system, beneficial bacteria are required, so you should choose products with 1% fat;
  • fish and meat dishes – when choosing recipes for weight loss, it is better to give preference to those where the preparation of products is carried out by baking, boiling, steaming. Eating pork is strictly prohibited. From meat it is worth choosing turkey, chicken, beef, rabbit or veal. You can cook a variety of dishes from both red and white fish;
  • brown rice, buckwheat, millet or oatmeal. The easiest and most useful way to cook them is steaming. For this, the cereal is poured with boiling water and left overnight at room temperature. This cooking method allows you to save useful components;
  • nuts – in a diet for weight loss often include poppy seeds, walnuts or sesame seeds. 1 tablespoon of sesame, eaten in the morning or evening after eating, and several walnut kernels in the daytime contribute to weight and fat deposits on the stomach. After eating nuts, the appearance of hair and skin improves;
  • fresh vegetables – you can eat cucumbers, cabbage, carrots. These products do not add extra centimeters at the waist and drown out the feeling of hunger;
  • fruits. Unsweetened options are preferred – grapefruit, oranges, tangerines, green apples. Ideal as a snack salad of apples and oranges with natural yogurt;
  • freshly squeezed juices, mineral still water and green tea contribute to weight loss. Drinking plenty of water allows the body to clear itself of toxins and toxins.

It is important to make a diet based on taste preferences. For lunch, baked fish and vegetable soup, for dinner – a light salad with tomatoes and cucumbers. Before going to bed, a fermented milk drink is required.

Diet for weight loss legs, waist and abdomen involves the rejection of:

  • flour;
  • sugar and salt;
  • carbonated drinks;
  • fried, pickled and smoked dishes;
  • sweets.

The regular use of these foods and drinks retains excess water in the body, contributes to the appearance of “orange peel” and fat deposits in the waist and abdomen. Refuse is also worth drinking coffee and alcoholic drinks, smoking.

Drawing up the right menu for you

With the independent development of the diet, it is necessary to take into account the principles of a balanced and balanced diet. It is important to focus on taste preferences and habits, lifestyle and health losing weight. It is better if an experienced nutritionist is engaged in the preparation of the menu, but a layman can also cope with the difficult task.

When compiling an individual diet to lose weight, you need:

  1. Change eating habits. You need to eat properly all the time, and not just to remove extra pounds for a short time.
  2. Analyze the power system. Every day you will need to record those foods that were eaten during the day. So you can understand what is used in excess, and which components of the body are not enough.
  3. Keep a calorie count. People who lead an active lifestyle, it is enough to consume from 1200 to 1500 calories per day; passive, leading a sedentary lifestyle – 1000 kcal. In winter, 200-300 calories should be added to the diet.
  4. Study the work schedule. The diet should include 3 heavy meals (breakfast, lunch, dinner) and two snacks. You can choose a fractional menu where food enters the body in small portions about 6-7 times a day.
  5. Determination of the volume of food. Breakfast should be no more than 25% of the total food, snacks – a maximum of 10%, lunch – up to 35%, dinner – up to 20%. You can’t overeat.
  6. From the menu it is necessary to exclude sweet, fried and fatty dishes. The diet can be varied with fruits and vegetables. Water must be present in large quantities.
  7. Contributes to weight loss by taking into account individual addictions in food. Forced can not be forced to eat spinach or greens. If a person eats something that he does not like, then the chance of losing a diet will increase. But to include sweets in the menu just because of the great love for him is not recommended.
  8. Compiled diet should be useful and varied. All dishes must be cooked with high quality.

To compile an individual nutrition program for men and women, adherence to these principles is often sufficient. Adhere to them will be required throughout life. In this case, a person will not suffer from excess weight and diseases, which develop from overeating and the presence of extra pounds.

Ways to speed up metabolism

Even ideal diets for weight loss of the abdomen and sides, whose menus are carefully planned, will not help to achieve the desired result in violation of metabolic processes in the body. To stimulate metabolism, you must:

  • organize the right diet – food should be consumed in at least five meals;
  • provide a full night’s sleep and rest during the day;
  • establish a drinking regimen;
  • do body wraps and massages;
  • perform a set of physical exercises and move more, take walks;
  • regularly visit saunas and baths, which helps to reduce the volume of the abdomen and waist.

Option weekly diet for weight loss waist and abdomen

Well established for the purpose of rapid weight loss mono-diets. Observing them is not easy – it implies a severe restriction in nutrition, a deficiency of important vitamins and minerals. Nutritionists are advised to start with a light diet – oatmeal. It is simple and simple. This diet has a huge army of fans.

Weight Loss Conditions:

  1. The main meals – breakfast, dinner and lunch – are allowed to eat from 200 to 250 g of oatmeal. Groats are boiled in water, without the addition of milk and sugar.
  2. Unsweetened fruits are used as a snack. No grapes and bananas.
  3. It is necessary to drink from 1.5 to 2 liters of water or green, herbal tea per day. After drinking fluids, you can eat after 30 minutes.

After a week of such a diet, you need to return to the usual diet gradually. First, dairy products are introduced, then low-fat varieties of meat, porridge. the correct way out of the diet will allow you to save the result for a long time.

Effective Nutrition for Men

To reduce weight, it is not enough for men to drink more water and tea, to do exercises. They will need to reduce the consumption of alcoholic beverages, especially beer, stop eating after 18 hours and eat in small portions 5 times a day.

The men’s diet allows the use of the following products:

  • complex carbohydrates – you can include vegetables and cereals in small quantities in the diet;
  • protein – it is necessary to saturate the body with fish and lean meats, chicken eggs, skim milk products;
  • fatty acids – vegetable oil.

A quick and easy way to get rid of a drooping stomach is a salt-free diet. A prerequisite for losing weight is the daily implementation of a set of exercises:

  • 30 times swing the press in a prone position;
  • 30 times deep squats;
  • “Bar” for 1-2 minutes.

The way out of male diets should be smooth. Every day, one familiar product is introduced into the diet. Junk food, alcohol and smoking are necessarily excluded. Those who wish to lose weight permanently must adhere to the principles of healthy nutrition throughout life.

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