The stomach is one of the most problematic female areas. This is where fat “loves” to be deposited, which spoils the figure and deprives it of its appetizing shape. A thin waist and flat stomach are the dreams of any representative of the fair sex, but for many women, not everything is ideal in this area. Girls with an “apple” figure are especially affected. As soon as they relax a little, the telltale centimeters at the waist grow by leaps and bounds. What diet can you use to lose belly fat - such a question is relevant all year round, and with the onset of the warm season or the holiday season, the problem of how to lose belly fat with the help of a diet worries every second, if not first, lady (and age does not play a role here at all).
Waist size as one of the health parameters
Waist size is one of the important indicators of health: the limit value for the fairer sex should not exceed 88-90 cm. If the centimeter shows you larger numbers than the above, then it’s time to look for a diet to remove belly fat. Of course, there is plastic surgery, for example, such an operation as liposuction. However, it requires not only a decent amount of money, but also carries a health risk and has an impressive list of contraindications - not everyone is ready to go under the surgeon’s knife, especially since there are a large number of diets to remove belly fat.
In the problem of losing weight, the main thing is to recognize the problem and set a clear goal, for example, to fit into your favorite pair of jeans that no longer fasten at the waist, to buy a dress you like that is not the right size, or to please a loved one with an updated and refreshed look. The question of what diet to go on to get rid of belly fat also worries virtually all women who have become mothers. Pregnancy and childbirth do not have the best effect on waist circumference; it very rarely returns to its prenatal state without effort, so a diet on how to get rid of the belly and sides quickly is very relevant for mothers of all ages.
Losing weight and getting your stomach and sides in better shape includes several components:
- This is first and foremost a diet - losing belly fat without adjusting your diet is virtually impossible;
- physical activity and sports - it is more effective to remove belly fat with the help of diet and exercise: this way the result will be achieved faster. With exercises and abdominal exercises, the tone of the skin and muscles increases, they are tightened and strengthened, the habit of straining the stomach and walking with an even posture appears. If possible, a diet to quickly remove belly fat, and exercises are combined with massage, wraps, hardware procedures (centimeters at the waist decrease before your eyes);
- healthy sleep, lack of stress and getting rid of (preferably) bad habits. Not only are alcoholic drinks themselves a very high-calorie thing (for example, just 100 grams of champagne has 100 Kcal, whiskey or vodka has 220 Kcal each), but they also really “stimulate” the appetite - to keep from not eating all sorts of things. harmfulness with a glass of beer or wine is almost impossible. This then hits the waist and negates all the efforts made. So the majority of diets to remove belly fat involve either a complete exclusion of alcohol, or a minimal amount of it in the form of dry white or red wine, and no more than 1-2 times a week.
Such an integrated approach, combining a diet to remove the belly and sides, fitness classes and a healthy lifestyle, is a guarantee of success. Very soon you will notice how skirts and trousers become more and more loose at the waist, and your belly no longer sticks out. By the way, a strong back and good posture are very good for the stomach - by turning your shoulders, sticking out your chest and straightening your back, you visually hide your stomach, making it less noticeable to others.
We remove belly fat at home
Many women are interested in how to lose weight in the abdominal area. Weight loss methods should be used comprehensively. The first and most effective method is physical activity. If it’s hard to force yourself to start playing sports on your own, you can purchase a gym membership and get an instructor. You can also perform the exercises at home. The main thing is to work out the area of the abdomen and sides well.
The second important factor is nutrition. You should exclude foods that are too heavy and high in calories from your diet. In addition, consuming salt prevents the removal of excess fluid from the body. It is necessary to exclude sweet and flour products from the diet. Avoid processed foods, sauces and sausages. Proper nutrition should be followed constantly, otherwise the lost kilograms will return very quickly.
Cosmetic procedures are also an effective way to combat loose, stretched skin. With the help of wraps and massage, you can restore its elasticity and smoothness in the shortest possible time. Massages and wraps can be performed in a salon or done independently at home.
We reduce weight according to the scheme described in this article.
We recommend that you understand your menu and understand what it should look like, and also create a basic menu with calorie counts.
Nutrition is the key to our weight loss, because it is possible to lose weight without changing your diet. It is worth considering that practically 1 workout is not capable of burning 800 Kcal, which you will get by eating 1 Big Mac, so it is logical that with the same diet you will not be able to sit down for a second.
After all, a classic workout or running at an average pace burns about 300-400 Kcal in 1 hour, i.e. you ate a few cookies with sweets for tea in the morning and already need to run for 1-1.5 hours.
And for lunch you had noodles with cheese and mayonnaise with sausage and a bun for tea, and sweet tea. This option is another 2 to 4 hours. So it works out in 2 steps - this is running a day - 6 hours.
We invite you to familiarize yourself with the Age categories of the population. Age categories of people by year
But this is not real! Right!
Therefore, we will review your diet, so the caloric content of incoming food immediately decreases and thus you no longer gain weight, but lose weight.
After all, you do the usual things: walk, wash dishes, wash the floor, wipe the dust, work at the computer and walk up the stairs.
All this also requires calories, which the body will now have to take not from food, but from fat.
How to eliminate excess belly fat with diet
Diet (it really won’t be possible to lose belly fat without it) is the basis for losing weight in the abdominal area. Moreover, regardless of the type, type and nature of the diet, they all have a common basis - the exclusion or minimization of harmful foods, including smoked, salty, fatty, fried and instant foods. That is, you will have to forget about fast carbohydrates that love to be processed into fat - white bread, cakes and buns, candies and pasta, potatoes and pizza, as well as carbonated sweet drinks and fruits with a high glucose content (watermelon, bananas, grapes). They are replaced by slow carbohydrates, which provide the necessary energy (and it lasts for a long time), and they do not pose a threat to the waist. These are brown and unpolished rice and other cereals with a low glycemic index (it shows the effect of foods on blood sugar levels), durum wheat pasta, whole grain bread, all kinds of vegetables and fruits as a source of healthy fiber.
It's good to do everything gradually
There are still movements during the day and training!
What kind of movements?
This maximally active lifestyle accounts for up to 20% of weight loss success!
Take a look at the photo, what gives the lion's share of success in losing weight? Many people often think that it’s training, but it’s not!
Why is this so? It’s simple, training is, at best, 1 hour - 3 times a week and that’s it. And the day, then your day lasts 10-12 hours and if you sit or lie without moving, and instead of climbing the stairs, the elevator, a walk has been replaced by a car ride, and that’s sad math.
Calories in life
It will look something like this in calories.
Real life example: A woman’s base metabolism is 1700 Kcal per day, she eats 2000 Kcal daily, i.e. overeats 300 kcal per day.
She works at home on the computer and hardly moves, she decided to take care of herself and allocated time for herself to workout 3 times a week for 45 minutes of aerobics, while the rest of her life has not changed.
She doesn’t have to go to work or run around the office, occasionally she goes out to buy groceries and run errands, the rest of the time she’s at home. Look at the photo, BM is indicated here - basic metabolism. Daily caloric intake every day and expenditure on training 3 times a week, 300 Kcal, if she does not change her diet and lifestyle, then she will continue to gain weight at a rate of about 0.5 kg per month, which is more than 5 seconds per year half kg.
Conclusion: without changing your diet, even with training, you gain 5.6 kg per year.
The numbers may be different, but the picture is similar to the truth, isn’t it?
We invite you to familiarize yourself with Low-carbohydrate diets in bodybuilding
But what if you don’t exercise and regularly eat sweets and rolls, then mixed with sweet drinks and sausage, they will quickly increase fat on your butt, sides and thighs.
- 1 month - master only nutrition and add walks, figure out how to prepare the maximum number of dishes with PP and learn how to turn unhealthy ones into low-calorie and healthy ones.
- Month 2 is the time for introducing hour-long walks, as well as physical activity during the day, at work and at home.
- 3 month - time to introduce training or going to the gym, aerobics, fitness.
This is the option that helps you integrate weight loss into your life gradually and not give up what you started.
https://www.youtube.com/watch?v=mxvHNK2UB_I
As has already been said many times, ideal weight loss is: 1 month to lose weight, 2 months to maintain the result.
- Buy a lot of vegetables and fruits and add them to every meal before you start.
- Avoid junk and unhealthy food: chips, crackers, buns, cookies.
- Drink water 15 minutes before meals or an hour after.
- Walk for at least 1 hour a day.
- 5, 4, 3, 2, 1 START! Take action! And let's go do it!
Without implementation in life, all these words will remain a theory that will not help anyone, and the experience of weight loss by many people will not work for you.
Instructions:
- Make a plan for your weight loss.
- Write down what steps you can take today, now. Remember the 4 pillars - nutrition, movement during the day, motivation, sports.
- Keep a checklist or to-do list and note each day how it went for you.
Preferred menu to remove belly fat
On the table of a person seeking to remove belly fat through diet and exercise, there must certainly be zucchini, cabbage, spinach, broccoli, tomatoes and cucumbers, parsley, dill and lettuce, legumes and mushrooms. Berries and fruits are also an irreplaceable source of microelements and vitamins. A diet to remove belly fat does not mean going on a hunger strike and depriving the body of much-needed nutrients. Protein will help muscles build and strengthen, and the whole body to function normally, so lean meat (poultry, rabbit), fish, vegetable oil (preferably extra virgin olive oil as a dressing for salads and main courses) and fermented milk products are required in the diet.
If you really can’t bear without sweets, then it’s not forbidden to eat a slice of dark chocolate, marshmallows, marshmallows or a dessert based on cottage cheese in the first half of the day, when the body absorbs everything faster. The main thing is to observe the measure and not increase portions beyond what is necessary. In general, the main rule of losing weight, including diets to remove belly fat, is that consumption should be less than costs. That is, you need to spend more calories (including on sports and fitness) than you receive, then belly fat will disappear quickly. And in order for all toxins to leave, do not forget to drink water - about 2 liters. per day of plain still water (this volume does not include compote, tea or coffee). It is best to start the day with a glass of water at room temperature - it will boost the digestive and excretory system and speed up metabolism.
Foods that help and hinder weight loss
Some foods not only provide the body with calories, but also promote weight loss. Foods that are low in calories and rich in fiber take longer to digest and speed up metabolism. Thus, fiber in its “pure” form has a minus calorie content.
You can diversify your diet; you just need to sit down and create a menu, calculating the calorie content and the required amount of food in advance. Nutritionists recommend eating more of:
More on the topic >> I lose weight with ginger: how to drink ginger for weight loss
- bell pepper;
- cabbage;
- beets;
- cucumbers;
- pumpkin;
- zucchini;
- watermelon;
- radish;
- spinach;
- celery;
- grapefruit;
- apples;
- squid, shrimp;
- porridge: buckwheat, oatmeal, brown rice;
- beef;
- chicken, turkey fillet;
- egg whites;
- a pineapple;
- low-fat fermented milk products: kefir, cheese, cottage cheese;
- spices: ginger, pepper, horseradish, mustard;
- drinks: green tea, ginger drink.
There are also foods that need to be minimized:
- sweet and flour;
- potatoes;
- canned food;
- pork;
- smoked meat;
- mayonnaise;
- fast food;
- margarine;
- marinated, fried.
Those who like to treat themselves to sweets can replace sweets, cakes and sugar with honey, dried fruits (dried apricots, raisins, prunes), and nuts. However, you should also not get carried away; it is important to take into account the calorie content. You will also have to give up fatty foods, replacing them with lean, steamed foods.
A little video on the topic: proper nutrition for weight loss
Remember: if you are determined to lose belly fat, your diet should be balanced. A normal diet requires the following ratio: 30-50% carbohydrates, 25-35% fats, 25-35% proteins. To lose weight, nutritionists recommend reducing the amount of carbohydrates to 10-20%, increasing the amount of proteins to 40-50%, and fats to 30-40%.
Useful tips for losing weight
To get rid of excess weight, it is not enough to choose an effective diet - you need to understand all the features of the process so as not to harm your health. When refusing certain foods, the burden will primarily fall on the digestive system, so you should try to avoid undesirable consequences.
To lose weight easily and effectively, without harming your health, you need to:
- do not try to lose weight quickly by resorting to a strict diet - the calories lost rapidly will return no less quickly after returning to the previous diet;
- if you have a weak psyche or frequent disorders, do not use a mono-diet - a monotonous diet of one or two dishes can cause damage to the nervous system;
- eat food in small portions, preferably several times a day;
- drink plenty of fluids, at least two liters of water should enter the body;
- give preference to protein components - light carbohydrates quickly return;
- give up fried foods rich in fatty ingredients - the diet should include vegetables, fruits, it is better to steam or boil them.
Another rule is that it is undesirable to have dinner or lunch in front of the TV screen - if you get carried away by watching, it is easy to eat much more food than you need to satisfy your hunger.
Do you know? Psychologists have found that the best incentive for losing weight is regular weighing. If you step on the scale every morning, you will be impressed by the results achieved and be motivated not to give up your chosen method of burning fat deposits.
Small meals will help you lose weight
After just 2-3 days, your waist will become noticeably thinner. Gradually, the body will get used to eating on time, small portions will be enough for the stomach, while the arrow of the scale will rapidly move down, and the stomach will become smaller.
Basic rules of fractional meals:
- Serving size is no more than 200 g. Even if these are watery vegetables or fruits, there is no need to increase the amount. It is better to think about your meal in advance, eat a piece of meat or an egg, and add the desired products to it.
- The break between meals is at least 2.5 and no more than 3.5 hours. During this time, you can only drink water. Any berry or small nut at the wrong time is a violation of the rule.
- You can’t eat at night, but you can eat 3 hours before bedtime. If lights out is at 23.30, then the last meal can be taken at 20.30. After 18.00 you need to eat on rare occasions, so as not to slow down your metabolism.
You need to eat different foods throughout the day. Porridge, soups, meat, vegetables and fish are necessary for the normal functioning of the body; they will make the diet varied and satisfying.
Elimination of junk food.
There is a category of foods that are undesirable to eat. Even in small quantities, they inhibit weight loss, clog the body, disrupt metabolic processes and cause a strong appetite. Without them, things will go much faster, fat will not be deposited on the stomach and thighs, and hunger will go away.
