- 1 Effective and simple diet for women to lose weight in the abdomen and
sides- 1.1 Principles of nutrition
- 1.2 Permitted Products
- 1.3 Menu for the week
Область живота и sides является самой проблемной зоной у
most women are overweight. This is due to physiology,
After all, subcutaneous fat accumulates in these areas to protect
female reproductive organs, performing the function of a shock absorber. With
overweight it is on the abdomen and the sides of body fat more,
that does not look aesthetically pleasing. You can deal with this problem with
using the right diet for weight loss in combination with regular
exercise and muscle training
problem areas.
Contents
Effective and simple diet for women to lose weight belly and
sides
In order to start taking the first steps towards harmony and
weight loss, it is necessary to establish the causes of fat deposits
в области живота и sides у женщин.
Withчины жировых отложений в области живота и sides у
women:
- Genetic predisposition and hormonal imbalance
background; - Wrong diet Eating sweets, fried
dishes, fatty foods, fast food. Late last meal (on
night); - Sedentary lifestyle. Low physical
activity, sedentary work contribute to the deposition of fat reserves in
области живота и sides у женщин; - Regular stress. During stress, hormone is produced –
cortisol, which contributes to the accumulation of fat in the area
belly.
In case of hormonal disturbances, before starting a diet
need to consult a doctor. In other cases
should fundamentally change their established principles of nutrition and
increase the level of physical activity.
There are many monodiet, for example, kefir, buckwheat,
Apples, however, many of them give only short-term results.
In order to effectively lose weight and after leaving the diet
to maintain the achieved result, you must adhere to
proper, balanced and low-calorie food,
example of the method of Elena Malysheva.
Составлять меню для похудения в области живота и sides можно
independently, based on personal preferences, focusing on
list of permitted products. Strictly observing all the principles of nutrition,
you can clear the body of toxins, normalize the work
gastrointestinal tract, speed up metabolism and lose weight by 3-7
kg
Withнципы питания
Питание женщинам для похудения живота и sides
should be based on the following principles:
- Low-calorie diet. For effective weight loss abdomen and
sides необходимо снизить свою суточную калорийность на 30%. AT
average, the shown rate of daily caloric intake is 1600-1800
Kcal, depending on the initial weight; - Fractional power. Eat often, at least 5-6 times a day.
day, but in small portions (250 gr); - The break between eating fruits should be at least 5-6
hours to avoid systematic insulin secretion
most without provoking increased appetite that interferes with losing weight of the abdomen and
sides; - The last meal should be no later than 4 hours before bedtime;
- Breakfast should be complete, not at the right
losing weight replace it with a cup of coffee or tea; - Every day should drink at least 1.5-2.5 liters of water without
gas to improve metabolism and speed up metabolism; - ATо избежание отечности, мешающей похудению, необходимо
eliminate salt from your diet. Spices and spices also
contraindicated, as they increase appetite; - Vegetables can be eaten both raw and in salads, and
also heat treated (baked, stewed, boiled); - Meat, fish and poultry is better to boil, bake, simmer, cook
for a couple of weight loss. Poultry (chicken, turkey) is indicated to use
without skin; - With диете для похудения живота и sides исключаются все жирные,
fried foods, smoked meats, marinades, pickles, sweets, fresh
pastries, flour and bakery products, sugar, carbonated and
alcoholic beverages.
Для эффективного похудения в области живота и sides необходимо
supplement the diet with physical exertion (daily exercises,
swimming, jogging, fitness).
Permitted Products
Продукты для похудения живота и sides для
women:
- Milk and dairy products, low-fat or low-fat
fat content (kefir 1-1.5%, cottage cheese, unsalted cheese, natural yogurt,
ryazhenka, sour milk); - Low-fat meat (beef, veal, rabbit meat);
- Low-fat poultry meat (turkey, chicken);
- Low-fat fish (pike, bream, sturgeon, pike perch);
- Chicken and quail eggs (as an omelet, hard boiled
or soft-boiled); - Cereals (oats, rice, buckwheat);
- Legumes (beans, peas, lentils);
- Non-starchy vegetables, predominantly raw (carrots,
cabbage, beets, cucumbers, tomatoes, bell peppers, spinach,
broccoli, mushrooms); - Unsweetened fruits and berries (apples, pears, cherries,
citrus); - Greens (dill, parsley, cilantro, thyme);
- Nuts, dried fruits;
- Honey no more than 1 tablespoon per day;
- Freshly squeezed vegetable and fruit juices;
- Lemon juice, olive and vegetable oil not more than 2
tablespoons per day; - For effective weight loss abdomen and sides можно употреблять в
during the day teas, herbal teas, but without sugar and additives.
Menu for the week
Меню для похудения живота и sides для женщин довольно
varied, and therefore the duration of the diet is determined
individually. Often, this method of nutrition for slimming belly
и sides придерживаются от 7 до 14 дней. For such a period of time
can lose weight by 3-7 kg, depending on the initial
weight.
Диета для похудения живота и sides для женщин — меню на
week (breakfast, lunch, lunch, afternoon snack, dinner):
Monday:
- Oatmeal with dried apricots;
- Grapefruit;
- Vegetable soup. Отварное куриное филе without skin;
- A glass of kefir 1%;
- Bean puree. Salad of grated carrots, seasoned with lemon
juice
ATторник:
- Omelet of 2 eggs for a couple. A tomato;
- Sour milk 1 cup;
- Mushroom soup. Steamed beef steak;
- Green apple;
- Fish baked with vegetables.
Wednesday:
- Muesli. Orange;
- A handful of nuts;
- Rice seasoned with soy sauce. Steamed turkey fillet;
- A glass of ryazhenka;
- Vegetable stew. Steamed beef cutlets.
Thursday:
- Cottage cheese with greens. Pear;
- Cheese 2 slices;
- Broccoli cream soup. Boiled fish;
- Fresh Tomato Juice;
- Mushroom pilaf. Cucumber and tomato salad, seasoned
olive oil.
Friday:
- Oatmeal. 2 mandarins;
- Kefir 1% with greens;
- Pike ear with fish pieces;
- Sugar free berry mousse;
- Buckwheat. Steamed veal medallions. 2 cucumbers.
Saturday:
- Omelette steamed. 2 slices of cheese;
- Orange;
- Mushroom puree soup. Rice cakes 2 pieces;
- Carrot smoothie;
- Cottage cheese, seasoned with natural yogurt.
ATоскресенье:
- A glass of kefir 1%. Cheese 2 slices;
- A handful of nuts;
- Turkey fillet baked in foil with spinach;
- Fresh orange juice;
- ATинегрет. Boiled chicken fillet.
The diet recipes for weight loss are made up of permitted
products. For effective weight loss abdomen and sides необходимо
observe drinking regime. Indicated use of 1.5-2 liters of clean
water without gas per day. You need to drink water in small sips per hour.
before and after meals.
In addition to following a simple weekly diet, you need to regularly
выполнять комплекс упражнений для живота и sides, что в комплексе
will provide weight loss. Women are recommended: pelvic lifts lying on
side, body rises to straightened legs, alternate rises
legs supine, body twisting, butterfly exercises.
