Protruding belly and the lack of elastic press – annoying Problem for both men and women. At some point the owner of the extra inches on the waist come to the conclusion that we need a diet to get rid of belly fat. But without a change in diet and the connection is a complex exercise, impossible farewell with fat and folds on the belly. People around the world have the best diets for belly and legs to remove the effectively help protruding belly, throw the pounds and free of heaviness. Which of the proposed diets to choose – to decide to remove it.
The basic principles of nutrition for the stomach
Diet slimming belly and legs, especially the fact that losing weight, on the basis of the recommendations, you have to get the Chart of the day building and body exercises. If the owner decided the extra inches on the sides, that a diet needs to get rid of belly fat, then it should change your eating habits and stick to the General principles:
- Do Not Salt Food. Salt promotes the development of edema in the body, which leads to the accumulation of excess weight.
- Give Up Junk Food. The list of products from the "black list" Standard and comprises of a big, fat, fried, smoked, confectionery, bakery. As well as semi-finished products (including sausage), purchased sauces, and Mayonnaise, seasoning preference, the salt. All of these products can cause excessive flatulence and feeling of heaviness in the abdomen.
- Alcohol prevents the active lipolysis, so that it should be deleted.
- Breaks between meals should not be more than 4 hours.
- The size of the servings – dessert plate.
- Potatoes, bananas, and grapes must be eaten to a Minimum as they interfere with weight loss, bloating to provoke and feeling of heaviness in the abdomen. Potatoes and bananas contain starch and grapes are rich in Glucose, promotes the accumulation of fat in the body.
- The number of calories must be balanced to the number of spent.
- To prefer low-calorie food rich in fiber, as it provides the body to digest less calories than needed. It promotes fat burning, cleanses the heaviness in the abdomen.
- 1.5 – 2 liters of water per day drink at least.
How to eat on a diet burn fat
What also always diet was chosen slimming belly and legs, it is effective if you described the following guidelines, as below.
For Breakfast and dinner is recommended to eat rich foods, fruits and vegetables. For lunch, you can eat it, contains slow carbohydrates. A half-hour before Breakfast a glass of clean, still water should drink. Such a diet is good for those who feel often of heaviness in the abdomen.
In the diet diet belly and legs a proper meal should decrease. Should the products that rich in calcium and fiber as well as protein and whole-grain foods are preferred. Mandatory menu, fresh vegetables and fruit. Food preparation: baking, stewing on a few.
Yogurt and low-fat yogurt – products in the required diets fat-burning, as they contribute to the splitting of the subcutaneous fat tissue, normalize digestion, relieve feeling of heaviness in the abdomen.
These recommendations help rid yourself of a beer belly.
Diet to reduce belly and slimming the legs will help to achieve this goal, if the approximate weight of the products per serving are as follows:
- Fish, Seafood: 170 – 200 G;
- Beef, Chicken: 130 – 200 G;
- 2 eggs, cooked boiled, or hard boiled, cheese – 60-80 G;
- not more than a Cup of butter milk, yogurt, or milk, without additives;
- Porridge – 180 – 200 G;
- Vegetable Soup – 200 G;
- Nuts - not more than 80 G per day;
- Salads with fresh or boiled vegetables, 300 G;
- Berries and fruits – 150 – 200 G;
- Dry Fruits (Snacks) – 60 -100 G.
If it is what disappears to the above recommendations, the heaviness in the belly.
Diet fat burning for a slim figure
This weekly weight loss System, specifically targeted to the reduction of subcutaneous fat tissue in the area of the hips and abdomen. The specified diet slimming abdomen and legs and is popular with men and women, since it is the lightest.
Menu diet slimming legs and belly not strictly, so it can last longer than 7 days. The diet can be varied on the basis of the original recommendations.
|THE MENU FOR THE DAY|
|Breakfast||200 G of boiled chicken without skin. |
200 G Of Vegetable Salad. 0.5 of a Grapefruit. A glass of juice or unsweetened tea
|Between meal||A Glass Of Butter Milk|
|Lunch||100 G of pasta made of durum wheat and 20 G of cheese, 150 G oats and 100 G of fresh vegetables. 150 G of fresh fruit|
|Afternoon snack||Hard-boiled egg. 200 G of fruit-and vegetable salad|
|Dinner||150 G of cooked chicken or beef. 150 G of roasted or steamed vegetables|
Diet fat burning for athletes
Diet slimming belly and legs designed for athletes, is slightly different according to the phrase of the products from the previous one. It is designed for a week, and is recommended for those who experience the feeling of heaviness in the abdomen.
|THE MENU FOR THE DAY|
|Breakfast||2 eggs, hard-boiled. 150 grams of salad (cabbage and spinach). Glass Berry Morse|
|Lunch||Glass of little-fat kefir. A big Apple|
|Lunch||200 G Of Oat Flour. 200 G of boiled chicken. |
A Glass Of Apple Juice
|Afternoon snack||100 G Of Cheese Casseroles. Grapefruit|
|Dinner||180 G of seafood or fish, steamed. |
150 G Vegetables
Diet slimming belly and legs, the Protein food is effective, because the Protein plays an important role in muscle building and fat burning. In addition, these diets are almost complete abandonment of carbohydrates, which contribute in large numbers, the formation of subcutaneous adipose tissue. This is especially true for the fast carbs. But in the case of Protein diets have a downside: after the changeover to the usual menu, there is a possibility to gain weight again. Therefore, after completion of the diet, it is important to take into account, advice on nutrition, which is a reduction of the abdomen. A diet should not last longer than a week.
|THE MENU FOR THE DAY|
|Breakfast||2 eggs, hard-boiled. ½ Orange or Grapefruit|
|Lunch||200 G cooked (fried) chicken without skin or beef. 180 G of fruit or vegetables|
|Dinner||200 G cooked (fried) fish. 2 eggs, hard-boiled. 200 G of boiled or roasted vegetables|
Mens diet for flat stomach
Men less than women want to be slim and toned. Mens diet for slimming the belly differs from that of the female increased calorie content. Mens-standard– 1 600 – 1 700 kcal per day. This is due to the peculiarities of the male organism. You also need to focus on protein-containing foods.
This diet for belly and legs of one of the most efficient. Weekly men's diet, in the presence of physical exercises, will help noticeably tighten namely flabby belly. Also ideal for the liberation of beer-belly.
|THE MENU FOR THE DAY|
|Breakfast||A glass of unsweetened tea. 20 G Of Cheese|
|Lunch||200 G of boiled meat. |
Egg, hard-boiled. 50 G Of Cottage Cheese
|Afternoon snack||A Cup of unsweetened coffee or a Cup of tea without sugar).20 G of cheese|
|Dinner||200 G of boiled meat. 150 G Of Vegetable Salad.Before bedtime drink ½ Cup of broth mint|
Diet for beer belly
This diet is suitable for owners of beer belly. Duration against your beer belly is 4 days. Repeat only once every 3 – 4 months. This System is good for getting rid of large belly.
|THE MENU FOR THE DAY|
|Breakfast||200 G of oatmeal in the water to 100 G of boiled chicken or beef. Portion-Bag Piece Of Whole Grain Bread. 20 G Of Cheese. Cup of unsweetened tea|
|Lunch||180 G of rice or buckwheat porridge on the water. 150 G of boiled chicken. 200 G of vegetable salad, refilled with lemon juice and a tablespoon of vegetable oil. |
A glass of vegetable or fruit juice
|Dinner||125 G of little-fat cheese. Portion-bag piece of bread from bran. A glass of unsweetened black or peppermint tea|
Fat burning drinks for a flat stomach
Diet slimming belly and legs be effective, when you drink fat-burning teas and infusions. Recipes of such drinks are many and varied. With the help of such drinks, you can't lose, only you remove the belly, but also weight.
Water Sassi against the side. Recipes cooking with water Sassi are almost identical and differ only in the number of leaves of mint, which is part of the Infusion. 1.5 - 2 litres of purified non-carbonated water you need to add a teaspoon of chopped ginger, cut into thin slices of lemon and cucumber, 10 leaves of fresh mint. Put all in a glass of decanter or glass and leave in the fridge overnight. Water is recommended to drink between meals. At best, a half-hour after the meal, such as lemon and ginger can irritate the skin of the gastric mucosa.
Water Sassi should store in a glass container and not in iron or plastic container!
Peppermint tea for losing weight
Peppermint tea promotes weight loss and eliminates the feeling of heaviness in the abdomen. Recipes peppermint tea for belly and flanks are easy.
Peppermint tea: a tablespoon of dried mint or a few leaves of fresh pour two cups of boiling water, infuse for 10 minutes, allow to cool and drink during the day.
Green tea with mint: pour 2 tablespoons of dried mint (or 10 leaves fresh) and a tablespoon of green tea to two liters of boiling water. Wrap and infusions. You drink in the course of the day.
Ginger tea for quick effects
Recipes for ginger tea for weight loss are popular with prospective buyers chase away extra fat. Tea with ginger – one of the most effective drinks in the fight against under-skin fat.
Classic ginger tea: a teaspoon of chopped ginger, pour bring to a boil 200 ml of water on low heat for 7 minutes.
Ginger tea with lemon and cinnamon. In the freshly brewed, that only the decommissioning of the fire ginger tea, add a slice of lemon and orange, a stick or a pinch of cinnamon. Let stand 20 minutes.
For people who do not recommended to diseases of the gastro-intestinal tract, or an Allergy to citrus fruits, the above-mentioned recipes.
Exercises for a flat stomach
Diet for abdomen and waist is not possible without the execution of the exercise. Of excess fat in the area of the waist and the legs, you can get rid of through physical activity. Daily exercises to strengthen the upper and lower press, abdominal muscles and lower back muscles and oblique.
Effectively the following exercises to strengthen the muscles:
- Twisting exercises to strengthen the muscles of the press,
- "Mountain climbers" - counterfeit running on the spot in the attack lying down. Aims to strengthen the muscles of the abdomen, legs and back;
- Rotation on the Ball. Aim at strengthening the muscles of the abdomen and the buttocks;
- Leg raises hanging on the bar or in the attack on the bar. To strengthen the muscles of the back, abdomen and thighs;
- full rises of the upper body from the prone position on the back. This exercise is complicated, that it is necessary to reach to the Stop;
- MIM dumbbell - good for the abdominal muscles, and arms.
All of these exercises are at least 10 times in 3 series. But for the beginners in the Sport, such a burden is not afford, therefore, you can begin to do exercises with 5 repetitions, gradually leading up approaches are the Norm.
Chase away fat from the abdomen and legs can loads with the help of Cardio. To connect the daily activities can be running, swimming, Cycling.
Overweight people are not recommended to meet the slimming all of the above exercises in the first month. The optimal loads for you to be walking in the fresh air. In the first few days can be away for about two kilometres – 20 minutes walk. In 10 days, the time of the walks will increase up to 1-2 hours.