A simple diet for fast belly weight loss. Proper diet: a list of useful and harmful foods

How to get rid of excess weight with the help of diets? Options and results of weight loss diets for every occasion.

Lose weight! Going to this goal different ways: recorded in Gym, endure cosmetic procedures and venture into alternative medicine practices. But diets have been and remain the leading way to get rid of excess weight. Specialists have developed a great variety of diets that promise the fulfillment of a cherished dream. Simple and complex, fast and lengthy, effective and not very effective. Which one to choose?

No need to count calories, have time to eat before 18.00 and limit yourself by following strictly regulated diets. The simplest diet allows you to eat whatever and whenever you want and at the same time lose weight significantly. You just need to follow its 5 simple rules:

1. Once a day for 1 hour, you can eat anything. It is important that this happens at the same time every day;
2. The remaining meals should include low-carb (0-3) foods in unlimited quantities. Allowed meat, eggs, sour cream, low-fat cheese;
3. During the day you need to eat 2 cups of raw or boiled vegetables: all kinds of lettuce, cabbage, greens and herbs, cucumbers, zucchini, tomatoes, turnips, eggplants, bell peppers, olives. The exception is potatoes, corn, green peas;
4. You need to eat in small portions, slowly, chewing food thoroughly;
5. During the day, you need to drink 8 glasses of pure water, excluding all carbonated drinks.

Following the rules of simple weight loss, you can lose 2-4 kg of excess weight in a week.

What exactly can you eat and what can't you?

The list of allowed foods for a simple diet is simple: of course, it is dairy with a low percentage of fat, boiled meat, grains, fresh vegetables. More specifically, you can eat:

1. fermented milk products - kefir and cottage cheese in your diet are needed daily. Take not 0% fat content, but, say, 1%. So what's the point of zero? In addition, sour milk contains bacteria that are beneficial for the immune system. And this is very important during the diet, because. he suffers during the dietary restriction in the first place;
2. meat, poultry, fish. Of course, boiled or baked. Pork is taboo. Eat beef, veal, chicken (preferably fillet), turkey, rabbit meat. Fish are allowed white or red. Diversify your so meager) menu: bake a fish steak with lemon juice, marinate chicken fillet in low-fat sour cream before baking, boil meat in water with bay leaf and spices. So tastier and more fun)
3. cereals. Buckwheat, rice (preferably brown), oatmeal, millet are your allies and friends. It is better not to boil them, but to steam them - pour boiling water over night. So all useful substances will be preserved;
4. nuts. The most useful in this case - walnuts, sesame and poppy. Eat a few walnut kernels after dinner, a tablespoon of raw sesame seeds in the morning and evening after meals, and the same amount of poppy seeds. You will see that your code and hair will become simply amazing);
5. fresh vegetables - cabbage, carrots, cucumbers will help you drown out the feeling of hunger and will not add calories;
6. fruits. Choose not very sweet ones - Simirenko apples, tangerines, oranges, grapefruits, and other goodies.
7. green tea, mineral water without gas, juices. In general, the drinking regime is desirable to take an important place in this topic. You need to drink a lot so that the body is cleansed of toxins.

Under the ban - carbonated sweet drinks, sugar, salt, flour, sweets, smoked / salted / fried. All this contributes to the deposition of excess fat, water retention in the body, the appearance of cellulite and other unwanted. Alcohol, coffee, smoking is prohibited.

How to create a menu "for yourself"?

An ideal diet for losing weight on the abdomen and sides should meet all the principles of a healthy balanced diet and at the same time take into account the individual tastes of a person, his state of health and lifestyle. Compilation of personal diets involved nutritionists. But even a non-specialist can do it quite well.

When compiling a simple individual diet for weight loss, you must:

• Review your eating habits. Decide once and for all to eat right;
• Study your food system. By recording and comparing the foods eaten per day with those stored in the refrigerator, you can find out what is missing in the diet, and what, on the contrary, is consumed in excess;
• Count calories. Active people require a daily intake of 1200-1500 kcal, passive people need 1000 kcal. In winter, 200-300 kcal is added to these values;
• Study the work schedule. To choose a way of eating - dense 3 meals a day with two snacks or fractional nutrition in small portions up to 7 times a day;
• Determine the amount of food. For breakfast - 25% of the total, second breakfast and afternoon tea - 10% each, lunch - 35% and dinner - 20%. Do not overeat;
• Exclude fatty, fried, sweet and diversify the diet with cereals and vegetables, be sure to consume fresh fruits and water in the amount of 1.5 liters per day;
• Consider eating habits. Do not force yourself to eat, for example, spinach, if it causes disgust. This will only increase the chance of failure of the diet. But include in the menu a large number of sweet, only because of love for him, is also harmful;
• The menu should be as diverse as possible, useful, and the dishes should be of high quality.

Using these principles, you can organize a personal dietary system a diet that will be easy to stick to for life.

Is it possible for lazy people to “just” lose weight?

No matter how many diets doctors develop, there will definitely be people who know a thousand reasons to abandon this method of losing weight. A busy work schedule, unappetizing food, difficulties in counting calories, etc. that do not allow you to follow a diet. But all the arguments are broken by a simple weight loss diet for the lazy, invented specifically for those who find it hard to force themselves. For 14 days, it allows you to lose a record 12 kg of weight.

The essence of the diet comes down to two principles:

• 15 minutes before a meal, you need to drink 2 glasses of plain water;
• During the meal and another 2 hours after nothing to drink.

This also applies to snacks. Even before you eat a cookie, you need to drink the same 2 glasses of water.

By filling the stomach, water dulls hunger and reduces the amount of food eaten. There is simply no room for extra food. Better Diet do not come up with - eat, drink and lose weight!

How easy is it to lose weight in 7 days?

Significantly lose weight in one week allow mono-diets. Most of them are hard, difficult, poor in vitamins. Excessive passion for them will not benefit, but harm the body. But this will not happen if you follow a simple oatmeal diet for weight loss in a week.

Simple, affordable and uncomplicated, the oatmeal diet has won many fans.

Diet Conditions:

• for breakfast, lunch and dinner, one plate (200-250 gr.) of oatmeal boiled in water without additives is required
• during breaks, it is allowed to eat 1 any fruit, except for high-calorie bananas and sweet grapes
• in addition, you need to drink 1.5-2 liters of plain water, green or herbal tea. At the same time, you can drink strictly half an hour before or one hour after a meal.

Having finished losing weight like this, it is important to gradually introduce sour-milk products, lean meat and chicken for 7 days, connect cereals from other types of cereals. In this case, the result of minus 4-5 kg ​​will please for a long time.

Lose weight by 5 kg in 7 days

Losing five kg in a week is a reality, not a fantasy. It is possible to achieve such success by adhering to a simple diet based on a healthy and beloved by many product - eggs.

More recently, doctors have argued that eating eggs in large quantities is unhealthy, that they contribute to high cholesterol. Today, the opposite has been proven: eggs are a product that is necessary for the body, rich in vitamins, which allows you to lose weight. They leave a long feeling of satiety and reduce appetite, when properly combined with other products, contributes to rapid burning fats. We offer you to try the simplest diet for losing weight by 5 kg per week.

"Egg Diet"

The diet of 1 week consists only of eggs, vegetables and fruits, water in unlimited volume. The proportion of eggs must exceed 2 others. It is recommended to exclude potatoes, grapes, bananas, dates and figs from the menu. The combination of eggs and oranges works best: eggs help strengthen muscle mass, and oranges at this time act as active fat burners.

What diet will help to cope with the sides and stomach?

There is hardly a woman who dreams instead of beautiful press and a wasp waist to have hanging sides and a few folds on the stomach. There are simple diets for losing weight on the abdomen and sides, helping to get rid of excess fat in these piquant places.

The main principle of diets for weight loss in the abdomen and sides is the normalization of work gastrointestinal tract. To do this, you need to reconsider your nutrition system:

1. Eat often, in small portions, with an interval of 3-4 hours;
2. Refuse fried, sweet and fatty;
3. Eat foods rich in fiber daily - vegetables, cereals, legumes;
4. Eat more acidic fruits - oranges, grapefruits, green apples;
5. Meat, fish and seafood, steam or boil chicken;
6. Drink more fluids - pure non-carbonated water, green tea, rosehip decoction and other useful herbs;
7. Give up alcohol and cigarettes, which slow down metabolic processes and, consequently, the process of losing weight.

Examples of diets for weight loss in the abdomen and sides:

1. "Diet for 3 days"

1st day: breakfast - 100 ml of green tea, the same amount of apple or carrot juice (freshly squeezed). After 2 hours - 5 gr. nuts. Lunch - 100 gr. boiled wild rice, fresh vegetable salad, 1 sour fruit. Dinner - 50 gr. fish, 200 gr. baked vegetables;

2nd day: breakfast - an apple or 1/2 grapefruit, after 2 hours - a vegetable salad and a glass of carrot juice. Lunch - 100 gr. buckwheat, salad of 2 tomatoes, grapes and herbal decoction. Dinner - 200 gr. chicken fillet, vegetable stew, a glass of tea;

3rd day: breakfast - 150 gr. oatmeal, after 2 hours - 2 baked apples. Lunch - 150 gr. fish, 70 gr. grated carrot salad with sour cream, 200 ml non-carbonated mineral water. Dinner - a glass of kefir and 1 banana.

Having endured a diet with such a meager set of products, you can lose up to 4-5 cm in the waist.

2. "Two meals" - rice diet

Designed for 5 days, during which you can only eat 1 bowl of rice and 1 bowl of seafood / fish. It is impossible to mix two products at one time, but it is allowed to add greens or a sour apple to them.

This diet is similar to the traditional diet of Japanese women, famous for their grace and thin waist.

We compose a diet for a "home" diet

Simple diets for weight loss at home - this is the possibility of preparing ordinary, but delicious meals, which the whole family will be happy to eat, providing more comfortable conditions for losing weight. Such a diet includes various combinations of well-known long-term, fast and mono-diets, the diet of which is based on foods with a large amount of vitamins and low calorie content.

Menu options

• Breakfast: a sandwich with a piece of butter, cheese on rye bread, fresh green tea;
• Lunch: stew of beans, potatoes, onions and carrots (160 gr.), Pineapple juice;
• Afternoon snack: corn porridge (100 gr.), 4 tsp. 10% sour cream;
• Dinner: hard-boiled quail egg, 100 gr. steamed turkey breasts, a glass of grapefruit juice.

• Breakfast: omelet from 2 eggs, green tea;
• Lunch: 120 gr. stewed beef, 130 gr. oatmeal, green tea;
• Afternoon snack: 170 ml medium-fat fermented baked milk;
• Dinner: green apple, 100 gr. grated carrots, herbal tea.

• Breakfast: milk rice porridge without additives, with a small piece of butter, green tea;
• Lunch: turkey broth with vegetables (100 ml), tomato and cucumber salad with lemon juice, green tea;
• Afternoon snack: 150 gr. low-fat cottage cheese;
• Dinner: 2 ripe bananas, 150 ml freshly squeezed apple-carrot juice.

The home diet is absolutely not hungry, it is well maintained and allows you to achieve a stable result over a long period of time and maintain it in the future.

A simple diet for fast weight loss - how ???

Preparing for an important celebration, going to spend a vacation on the seashore, for greater confidence at a business meeting, it will not be superfluous to lose a few kilograms. It is for urgent bringing the figure in order that “quick” diets have been invented that can give a stunning result in a short time.

Fairly effective simple diet for fast weight loss"4 x 4".

Its meaning lies in the fact that for each of the 4 days of the diet you need to drink 4 glasses of milk and eat 4 bananas. The way you eat food does not matter, the main thing is not to eat anything else. In the water of the body can not be limited. At the end of the diet, the extra 4 kg will leave the body.

Fast diets can not be repeated often, because. this threatens with health problems and the possibility of gaining even more weight.

What simple diets can be offered to men?

Having trouble bending over to tie your shoelaces? Is the belt not visible from under the overhanging belly? If a man is familiar with these problems, it is time for him to think about losing weight. Gym is good, but best effect can be achieved by combining exercise with diet.

The main difference between such a diet and women's is the need to consume more calories - up to 1700 per day, a ban on prolonged fasting and mono-diets.

In fact, a simple weight loss diet for men comes down to following the principles of a healthy diet:

• Meals: 4 meals a day, without snacks and meals at night;
• Portions: hearty, but small - you can not overeat;
• Allowed: boiled, stewed or baked beef and chicken, vegetables in the form of salads without oil and mayonnaise, cereals, water, unsweetened tea and coffee;
• Excluded: fried, flour, sweet, alcohol, salt.

If you follow the diet for 10 days, weight loss can be 3-7 kg.

Diet on kefir

Kefir is a product, taking which you can lose weight with health benefits. Its daily use improves the functioning of the gastrointestinal tract, nervous and circulatory systems, speeds up the metabolism, helping to get rid of extra pounds. This product enjoys the well-deserved love of nutritionists, who have developed more than 10 types of diets based on it.

The simplest is the mono-diet. Designed for 3 days and allows you to lose 3-4 kg of weight. According to the diet, the only thing that is allowed for food is 1.5 liters of kefir daily and water. The entire volume of kefir must be drunk in 6 doses. For a smooth exit from the diet, you need to drink 1 glass of fermented milk product a day for another week.

Lose weight on buckwheat

Rich in vitamins and microelements, removing toxins and toxins - all this is buckwheat. A diet based on it is suitable for people who can hardly tolerate the feeling of hunger, because. cereal leaves a long feeling of satiety with a minimum calorie content per serving.

The diet is designed for 2 weeks - during this period you can lose weight up to 10-12 kg and consolidate the effect.

You need to eat the “correct” buckwheat, steamed with boiling water in the evening. Do not add spices, salt or sugar. If desired, cereals are allowed to be supplemented with low-fat kefir (1 liter per day), dried fruits (4-5 pcs.), 1 tsp. honey. The amount of porridge eaten is not limited, but you can not eat 4 hours before bedtime.

From the diet on buckwheat you need to go out gradually. To do this, within 7 days you need to replace one of the usual meals with a serving of buckwheat (breakfast, lunch, or dinner). We are dedicated to the buckwheat diet.

Get rid of kilograms on apples

Who doesn't love this popular fruit? It turns out that with its help you can return to its former harmony. The apple diet involves the use of apples alone for a week and allows you to forget about the extra 5-7 kg.

The daily calorie content of an apple diet should be 650 kcal, which corresponds to 1-1.5 kg of fruit. Grade and color do not matter. Some of them are eaten fresh, some can be baked, without sugar and other additives. In case of urgent need, crackers from rye bread are introduced on the 6th day. And, of course, we must not forget about drinking. Non-carbonated water, green tea, herbal decoctions are allowed to drink in any quantity.

The return to the usual diet should be done carefully. First, vegetable salads are added to apples, then broths are introduced, and only then meat.

Tip 1. To limit the salt in your diet, replace it with spices. For example, dilute dry mustard with water and get a great sauce for salad dressing or meat. Add grated horseradish to the meat - it copes well with the role of salt. Buy seasonings not in bags in the supermarket, but in the market by weight. Experiment! Of course, salt cannot be completely replaced, but partially it is possible and even necessary. Salt contributes to fluid retention in the body, and when losing weight, this is an undesirable moment.

Tip 2. If you really want sweets, eat honey. Just do not buy it in the supermarket - as a rule, they sell a regular surrogate there. Look for suppliers good product in your city - for example, on thematic forums. Such honey not only replaces sugar, but also improves immunity. Just put honey in warm tea - in hot it loses its properties.

Tip 3. Adjust your diet correctly. For example, cereals with dairy products and vegetables are undesirable. Combine fresh vegetable salads with meat and fish dishes, cereals or cottage cheese - with honey and nuts.

Deciding to lose weight with simple diets, it is important to remember that they all have contraindications. Before starting any diet, you should consult a nutritionist or a general practitioner. Only in this case, parting with extra pounds will pass without harm to health.

Women strive to improve their figure, so they begin to follow various diets, trying to lose weight in the abdomen and sides. They are considered the most problematic in terms of the accumulation of additional body fat. Therefore, to be healthy and have slim figure, it is necessary to monitor nutrition and maintain healthy lifestyle life.

Choosing the wrong food

The first reason for the deposition of extra folds on the hips, waist, abdomen are bad eating habits. Spicy, fatty, sweet food, unbalanced diet, heavy snacking and eating at night not only contributes to the appearance of excess fat in these places, but also slows down the process of material metabolism.

So don't take:

• sweets, refined sugar, milk and white chocolate, cookies, sweets with a high percentage of fat;
• food, with a lot of oil and salt;
• white bread, cakes, buns, cookies;
• tea with sugar, coffee;
• shop sauces, seasonings;
• foods with a lot of soda;
• carbonated drinks;
• fatty, fried, food, fast foods.

Cut down on gassy foods as they make your stomach bloat and get bigger. These include legumes, grapes, white cabbage, apples.

Take the following fat-burning foods:

• beef makes it possible to get energy from fats, helping to reduce bad cholesterol;
• grapefruit is a low-calorie fruit that accelerates material metabolism and burns fats, removing harmful substances and toxins from the body;
• nuts help to lose overweight, help reduce cravings for sweets, they can be added to cereals in the amount of 5 - 7 pieces;
• cottage cheese, in which linoleic acid is contained in large quantities, improves the digestive process of sugars;
• green coffee, not roasted;
• chili pepper is a spicy seasoning that accelerates material metabolism with warming up the body;
• avocado can be added to salads, as it lowers cholesterol and maintains a healthy and slim figure;
• green tea accelerates the burning of adipose tissue, cleansing the body;
• legume seeds contain a lot of fiber and cleanse the intestines in a natural way;
• Cinnamon is a seasoning that contains a large amount of antioxidants, which speeds up metabolism and corrects sugar levels.

Lack of movement and exercise

An important role in the basis of most diets belongs to a calorie deficit: you need to spend more than save. So, with an eight-hour pastime or working at a computer, the body does not spend its calories, but actively accumulates. Therefore, it is necessary to move more and pay attention to physical activity.

destructive habits

The most dangerous enemies to maintain slim body and health are smoking and alcohol. In addition to the negative impact, smoking slows down metabolic processes in the body, and alcohol contains a lot of empty calories that prevent proper digestion of food. Lack of sleep, a stressful lifestyle, regular stressful situations, hormonal imbalances and poor posture contribute to the appearance of a belly with fat folds.

Menu for a week for weight loss of the abdomen and sides

• For a wasp waist, take water on an empty stomach. Every day, in the morning, half an hour before meals, drink a glass of warm water with squeezed lemon in it. There is an activation of the intestines, material metabolism is accelerated.
• An effective diet for losing weight on the abdomen and sides involves fractional nutrition: little and often. Eat food every 3 hours after feeling hungry. Portions should be small. Take food for at least 20 minutes. In this case, the stomach narrows gradually, and each time it asks for a small portion of food.
• Eat at least 400 grams of fruits and vegetables per day.
• Eat breakfast daily, give preference to grains and cereals.
• Replace harmful sweets with honey, dried fruits, nuts, low-fat yogurt.
• Season salads with vegetable oil (preferably olive) or apple cider vinegar, but not with mayonnaise and sour cream.

We wish you to get rid of body fat as soon as possible and become slim and healthy again.

Exercise and a special diet can drive fat from specific areas. decline heavy weight- a long process, and a week is not enough. And when a quick effect is achieved, it does not last long. The above diet allows you to make weight loss smooth. And the diet can be repeated several times.

The only reason to abandon the diet is intolerance to the products indicated on the menu. If you have allergies, replace the listed dishes with suitable ones. The duration of the diet is any.

Diet principles

• The day starts with a full breakfast. You can not replace it with coffee or tea.
• Meals are small in volume, but frequent - up to 6 times.
• Dinner is non-caloric, without fatty foods, 3 hours before going to bed.
• Drink about 2 liters of water throughout the day.
• Eliminate fast carbohydrates: sweets, pastries, bread, carbonated drinks.
• Do not cook food by frying, do not add salt, do not drink alcohol.
• Vegetables and fruits in raw, boiled form are welcome at every meal.
• Supplement your diet aerobic exercise: running, swimming, cycling.

Approved Products

The menu is made up of products devoid of dangerous carcinogenic fats:

• Kefir with a fat content of 1–1.5%, natural yogurt, unsalted cheese and cottage cheese.
• Boiled eggs, lean fish, chicken breast, lean beef and pork.
• Cereals and beans. Buckwheat, oats (grinding is better than cereal), rice, peas, beans.
• Vegetables without heat treatment, fruits, berries, vitamin salads.
• Honey in the amount of up to 1 tbsp. spoon, nuts without salt, dried fruits.

Prohibited Products

The presented products will have to be completely abandoned or reduced in the diet to a minimum volume:

• Salty, low-salted foods and salt itself. The additive causes the accumulation of fluid in the cells, which makes it difficult to reduce weight and volume.
• Baking, pasta, bread. Contained in products simple carbohydrates are deposited on the abdomen and thighs in the form of fat.
• Sugar and dishes containing it: sweets, sweets, white and milk chocolate, jam, fruit and berry syrups.
• Dishes prepared by smoking, frying, baking. If the latter method is still acceptable, then the rest complicate the processes of digestion and contain fats in their pure form.
• Semi-finished products, fast food, chips, crackers, sweet sparkling water, ready-made sauces.
• Alcoholic drinks, tobacco.

Hourly meal times

• Breakfast – 7.00
• Second breakfast - 10.00
• Lunch - 13.00
• Afternoon snack – 16.00
• Dinner - 19.00

Menu for the week

After the program of Elena Malysheva about excess weight and the most powerful natural fat burner, some girls, having decided to accelerate weight loss, violated the instructions and reached an anorexic state. However, most of the women who followed the rules were able to lose 10 to 20 kg after 4 weeks.

Recipes

• • Vegetable soup with chicken. Cut celery, onion, tomatoes, carrots, Brussels sprouts. Put the chicken to cook separately, for 10 minutes. until ready, drain the broth, add boiled water, put vegetables. Add lavrushka, sweet peas, pepper. Cook the remaining 10 minutes.
  • Lean baked fish. Cut the pollock fillet (cod, blue whiting) into 3-4 pieces, chop the onion. Lay the ingredients on foil, season with parsley, lemon juice. Wrap the foil and bake at +200 °C.

• Low fat mushroom soup. Cut the potatoes into cubes, boil for 5-8 minutes. Cut the mushrooms, fry for 5 minutes. in a frying pan, add chopped onions and carrots, leave until half cooked on fire. Send mushrooms and vegetables from the pan to the potatoes, put the basil, cook for another 10 minutes.
• A fresh vegetable salad. Chop fresh: cabbage, pepper, onion, garlic, herbs. Slice cucumbers and tomatoes. Stir, add ground pepper, season with a spoonful of oil.
• Salad of boiled vegetables. Boil together unpeeled potatoes and beets, cool, peel, cut into slices. Boil carrots, zucchini, broccoli, cut after cooking. Put the ingredients together in a salad bowl, add lemon juice, oil.

Physical activity for the abdomen and sides

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Physical activity in addition to diet helps to achieve weight loss and improve body contours. People who have achieved impressive results in body shaping are advised to perform the following exercises:

1. Alternate leg raise lying down.
2. Twisting the cases on the floor.
3. Raise the pelvis while lying on the side.
4. Turns of the body, sitting on the floor.
5. Raising the body to straightened legs.
6. Raising the legs alternately with support on straight arms.
7. Folding lying down for the press.

Fat deposits in the press area is a problem that is not easy to get rid of. Losing weight noticed that after taking some measures in order to lose weight, the volume of the face, chest, arms, legs noticeably decreases, but appearance abdomen and flanks improves slowly.

Excess weight is reflected differently on each type of figure, but in any case, a considerable proportion of it will be concentrated in the press area. You can get rid of it if you prefer a suitable nutrition program. It is worth knowing the features of the diet for losing weight on the abdomen and sides: menus, prohibitions and recommendations.

Diet principles

The diet for weight loss of the abdomen and sides is not only effective, but also simple. But it is worth taking into account some nuances:

• Before a diet, you need to prepare the body. A week away from her give up "heavy" and junk food. Reduce portions and switch to a healthy diet.
• Don't Overeat After the end of the diet. If, immediately after its completion, you lean on forbidden foods and impose large portions of even healthy food, fat will appear again. Make a menu of what is recommended and follow the principles.
• Drink a lot of liquid. Do this even in cases where there is no particular need for drinking. Two liters of water is an important condition.
• Don't give up breakfast. If you eat enough food after waking up, the body will have enough strength for daily activities. If you ignore this rule during the day, you will not leave the feeling of hunger, and you will have to satisfy it in the evening. This manipulation is bad for the digestive system.
• Don't take it famous phrase"do not eat after six" literally. You can’t just consume food four hours before a night’s rest, because it must have time to be digested. Read about whether not eating after 6 pm really helps in the process of losing weight.
• If you want to have a snack or “pulls” for a prohibited product, consume fruits. It is convenient to muffle the feeling of hunger with apples.
• During the period of fixing the result, consume salads a couple of times a day. In no case do not fill them with mayonnaise, mustard or ketchup, otherwise the effect will be the opposite.
• Combine power system with exercise . To remove the stomach and sides and achieve the best effect, it is advisable to perform non-false exercises for at least a few minutes a day. They are useful for both men and women.

Grocery list

Paradoxically, the consumption of certain foods has a positive effect on body weight. Of course, you can’t get carried away, since even healthy food in large quantities can cause harm. Here is a list of products that not only Can, but you also need to eat:

• Fruits. Citrus fruits are especially useful, as they provoke a contraction of gastric tissues, after which it temporarily decreases in size.
• Vegetables. They have a positive effect on metabolism and create a feeling of satiety, despite the low calorie content. They can be steamed and used as a soup base. They also make delicious sauces.
• Greenery. It is recommended to add it to soups, salads and other dishes. Greens saturate the body with vitamins and minerals.
• Lungs dairy. Kefir, cottage cheese, low-fat milk and hard cheese relieve hunger, but are not "heavy" foods.
• Lean meat. Chicken, young beef, turkey and rabbit are foods that prevent depletion of the body during daily physical exertion.
• Kashi on the water. Oatmeal, rice and buckwheat contain healthy carbohydrates. These substances, like fats, affect weight gain, but in small quantities they are necessary.
• Dried fruits and nuts. It is recommended to eat a small handful a couple of times a week.

Surely you have heard about foods that provoke the appearance of fat. Some of them are known to almost everyone, but it is worth taking into account full list products that are it is forbidden:

Diet menu for the week

Diet for weight loss of the abdomen and sides corresponds to a special menu. During the week you need to follow it, trying not to make adjustments.

You should rely on the menu when planning a diet during the period of fixing the result. You can replace some dishes or products with identical ones. For example, instead of buckwheat, eat oatmeal or replace an orange with grapefruit.

Sample menu for the week:

Physical exercise

To quickly achieve the desired effect, it is very important to exercise.

The myth that exercises performed at home are ineffective does not carry the truth. In order to exercise in order to lose weight, it is not necessary to go to the gym and ask for help from an instructor. Here are a few exercises that have a negative effect on fat in the flanks and abdomen:

• Tilts. You can start the lesson with it, as it will perfectly play the role of a warm-up. Put your palms on your belt and lean in different directions. It is advisable to do a few tilts back, then forward, and then left and right.
• Turns. Keep your arms bent at the elbows at chest level. Rotate your body side to side.
• deflections. Bend the body back and turn it in different directions.
• Leg raises. Lie on your stomach and rest your elbows, palms and one knee on the mat. Raise and lower your legs alternately.
• Body lift. The phrase "download the press" seems banal to many, but this is one of the most effective exercises. You can't lift your legs required condition. On the first day, you can not carry out more than ten lifts. The number of approaches should be increased gradually.

Even if there are no fat deposits in other parts of the body, exercise stress on different groups muscle is needed. It is recommended to run, squat, jump rope and do regular exercises in order to maintain body tone.

Video - "Home exercises for abdominal muscles"