Belly and flanks — the problem areas in women, which with ease increase in volume with the consumption of calorie-rich foods. Our article provides you to get rid of this Problem by the most effective diet for weight loss. You can do this at home.
What is the essence of this type of diets for weight reduction is and what are the basic principles, we consider the following Material. And also you can be with sample menus for a month, and the most effective exercises to home.
How to get rid of belly and flanks at home?
Get rid of the problems mentioned above can lose weight through diet, exercises for the abdomen and flanks, Cardio workout.
An effective and efficient weight loss contribute to the strict basic diet and moderate exercise rules.
More about the special complex exercise for the get rid of excess amounts of belly and flanks, in the home, talk to you in the following paragraphs. And as long as we look at the basic principles of the diet the most effective diet for weight loss.
Principles of nutrition
Before you devote a specific section of your time this diet, read the most important rules for compliance with regulations. So, the main principles of the diet diet weight loss belly and flanks are as follows:
- In the first line, reconsider your diet. In the case of a slimming diet, you should only use products with a low content of calories;
- The primary cause for the extra fat deposits, a lack of exercise. You start with a moderate physical activity in the home environment;
- A diet lose weight at home to drink on the day, one and a half to two liters of pure drinking water without Gas;
- This diet for weight loss includes three meals a day. The size of a serving should not be more than 250;
- Pause between each meal, three hours. Last admission three hours prior to bedtime.
We consider in the following paragraph, which foods should diet in diet to lose weight at home, and what to avoid.
What is possible and what not to eat?
Diet slimming belly and flanks in the domestic conditions can be included in your diet the following products:
- Chicken Meat, Veal, Rabbit;
- all vegetables and fruit, except bananas, potatoes and grapes;
- Dried Fruit, Berries;
- Oats, buckwheat, barley and millet porridge;
- Chicken Eggs;
- low-fat types of fish and seafood;
- Kefir, sour cream, milk, curd, cheese and yogurt with low fat content;
- Olive and linseed oil;
- green tea;
- Horseradish, Cinnamon.
Also, the above-mentioned diet for weight loss in his diet, about a hundred milliliters of red wine a day, because it is a substance to a rapid splitting of the fat cells.
Do without for diet weight loss belly and flanks absolutely necessary, of the following foods:
- oily, fried, smoked food;
- Flour and confectionery;
- fast Food, ready meals;
- alcoholic and carbonated drinks.
Menu for a month
Example menu for a month diet weight loss belly and flanks, the home looks like the following:
The first week diet weight loss
- Breakfast: boiled egg and 150 grams of cottage cheese;
- Lunch: low fat fish soup, a Cup of herbal tea;
- Dinner: salad of beans and herbs — 200g and a glass of low-fat yogurt.
- Steam omelette, salad from cucumbers and tomatoes, orange juice Fresh;
- Soup of cabbage and broccoli;
- Hake steamed, stewed with peppers, onions and tomatoes.
- Toast with honey and a glass of unsweetened black tea;
- 200 G of cooked rice with pieces of chicken meat;
- 300 G of roasted meat rabbit with vegetables.
- 200 ml natural low-fat yogurt with fruit, oatmeal;
- Chicken broth with zucchini and carrot;
- 250 G of boiled veal and 150 ml of yogurt with low fat percentage.
- Steam-scrambled eggs with peppers and sheep's cheese, green tea;
- Stew of vegetables and meat rabbits;
- the soup-puree of broccoli with yoghurt.
- Toast with cheese and a Cup of coffee with milk;
- Lentil soup, 2 fish cakes on a few herbs;
- Cottage cheese with natural yoghurt.
- fresh cucumbers and tomatoes, a glass of milk, 2 boiled eggs;
- Millet porridge with prunes and orange juice;
- 200 G roasted chicken with tomatoes and spinach.
The second week diet weight loss
- Breakfast: millet porridge, and carrot juice;
- Lunch: Squash soup, mashed potatoes with beetroot and carrot;
- Dinner: salad of boiled eggs and citrus fruits.
- Oatmeal, Grapefruit, tea and a boiled egg;
- Soup of barley with slices of lean meat of rabbit;
- Fruit salad, flavored with natural low-fat yogurt.
- 200 G of cottage cheese with raisins and a Cup of cocoa;
- Soup of cabbage;
- Applesauce and carrot juice.
- Omelette with feta cheese — 200 G;
- Buckwheat meatballs soup with low-fat meat;
- Apple, Ginger Tea.
- 150 G of cooked rice and green tea;
- low-fat chicken broth with carrots and celery;
- Grapefruit and two boiled chicken eggs.
- the mixture of cottage cheese and sour cream — 200 G of yogurt, and a glass;
- Buckwheat and Kefir;
- the soup-puree of broccoli, and celery.
- Sandwich of wholemeal bread with cheese and a boiled egg;
- Stew chicken with peppers and aubergines — 300 G;
- fried trout with herbs, abundantly watered with the juice of half a lemon — 300 G
Third week diet weight loss
- Breakfast: Toast + cheese and a Cup of warm milk;
- Lunch: soup of barley with herbs;
- Dinner: sautéed eggplant and zucchini, Apple compote.
- Salad from apples and citrus fruits, carrot juice to drink;
- Rice soup with chicken and herbs;
- boiled chicken breast and spinach.
- Herb salad and radishes, 2 boiled eggs, a Cup of green tea;
- Soup of broccoli and zucchini with low-fat sour cream and herbs;
- orange and cottage cheese.
- 250 G low-fat cottage cheese with raisins;
- Chicken Burger with vegetables;
- fruity Smoothies.
- Vegetable Smoothie;
- Salad of boiled eggs and Grapefruit;
- Cottage cheese and a glass of butter milk.
- Apple and Toast with cheese;
- Casserole with dry fruits — 300 G, and a hot drink unsweetened;
- Citrus salad with low-fat yogurt.
- Sandwich with herring and herbs, juice Multivitamin be taken;
- Fish, steamed, and the broth of a dogrose;
- Salad, Berry Mors.
Fourth week diet weight loss
- Breakfast: omelette and a few slices of Apple compote;
- Lunch: Buckwheat Soup;
- Dinner: Apple sauce and carrot juice.
- Toast with honey and coffee with milk;
- Curd casserole with lemon 200 grams and a glass of berry jelly;
- the soup-puree of Broccoli.
- easy Vitamin salad, and pineapple juice;
- Chicken soup with carrots;
- Rabbit stewed with vegetables.
- 250 G of cottage cheese with sour cream and a hot drink;
- braised beef meatballs, vegetables, mashed potatoes, and berry juice;
- 250 ml low-fat natural yoghurt with strawberries.
- Millet porridge with prunes;
- Lentil soup with parsley and Dill;
- Broccoli with fish low-fat chips.
- Toast with jam and a Cup of cocoa;
- 200 G of cooked rice with steamed zucchini;
- 350 grams of baked trout.
- 150 G of cottage cheese with raisins and a large green Apple;
- the soup-puree of cabbage, zucchini and broccoli, a Cup of low-fat yogurt;
- boiled egg and Grapefruit.
Exercises to remove belly and flanks
For the greatest effect, slimming diet, in the intervals between meals 2-3 times per week at home, should the following exercises to reduce belly and flanks:
- The inclinations of a trunk. You are to go directly. The hands on the belt. Feet shoulder width apart. You bend so 15 to 20 times to the left and to the right;
- Forearm support. Stand you just. Bend your arms at the elbows at chest height. Perform rotations in different directions within 5-10 minutes;
- Scissors. For the next exercise, mix with a diet for weight reduction, you need to lie on the ground, by the hands along the body. The lower limbs to tear off easily from the floor and perform the movement like a pair of scissors.
- Bike. Lie on the back. Lift the legs a little and bend your knees. You need to quickly move the lower limbs, the Simulation of the ride on the bike;
- Fading. Take the starting position back. The Hand along the body, the legs stretch to the bottom. While in this Position, the maximum pull your belly in and hold for a few seconds. Then you can relax.
The correct output and results
The obtained results for slimming belly and flanks with the help of diet, you need to close it properly. The correct output from the diet to home detention implies all of the same proper diet for a number of 3-4 weeks. Gradual, a Supplement in the diet with the usual food. Of course, you should be low in calories, otherwise you save the result of remove may not work.