Big belly - a serious problem that can lead to a lot of trouble. These are difficulties with the choice of clothes, and deterioration of health, not to mention the outward unattractiveness of the owner of a drooping abdomen.
Unfortunately, there is no quick and easy method to get rid of fat deposits on the waist, but you have the opportunity to get rid of this problem forever. In this article, we present diets for slimming the abdomen and sides, which will help you, if not completely get rid of the problem, then at least take the first step in this direction, which will be a powerful impetus to act further.
Why does a big belly appear?
The first step in solving any problem is to find the root cause. How and why does fat accumulate in the waist? There are several explanations, which are best disassembled in order. So, here they are - the causes of weight gain in the abdomen and sides.
Malnutrition
Bad eating habits - the first reason that comes to mind. The abundance of sweet, spicy and fatty foods contributes to the appearance of ugly folds at the waist. An unbalanced diet, the habit of eating plentifully and eating too much at night can cause not only an ugly stomach, but also a slow metabolic process.
Sedentary lifestyle and lack of exercise
The basis of many diets for losing weight is an important role calorie deficit, that is, you should spend more than you consume. If a person spends 8 hours a day at the computer, the body simply has nowhere to spend calories, as a result of which he begins to actively accumulate them.
Bad habits
Alcohol and smoking are the biggest enemies of not only a flat stomach, but of your overall health. Smoking, among other negative effects, slows down the metabolic processes in the body, and alcohol contains a huge amount of empty calories and interferes with the normal digestion of food.
Other reasons for the appearance of an ugly abdomen include an intense lifestyle, lack of sleep, constant stress, poor posture and hormonal imbalance.
Principles of the fight against fatty deposits in the abdomen
The best solution in the fight against obesity will be a radical change in lifestyle. Carefully read the list of reasons for weight gain and consider how you can eliminate your bad habits or reduce their influence.
It is better to give up smoking completely, any doctor will confirm this to you. Alcohol is also worth tying up, or at least reducing its use to a minimum. If the first option does not suit you, then give preference to red wine in small quantities.
If you follow the principles of good nutrition and exercise, but your stomach stubbornly does not want to leave, it makes sense to seek medical help. The fact is that fatty tissue in the waist area is of two types: subcutaneous and visceral.
With subcutaneous fat, everything is clear, it is from him that we get rid of with the help of sports and proper nutrition. Visceral fat is a more dangerous adversary.
Visceral adipose tissue surrounds the organs located in the abdominal cavity and tends to accumulate in various diseases. Getting rid of visceral fat is more difficult than subcutaneous.
Experts recommend contacting your doctor immediately if the waist volume exceeds the hips. This may indicate a serious health problem.
What is bad?
First of all, try to exclude the following products from your menu:
- Sugar products: refined sugar, candy, biscuits, white and milk chocolate, high fat sweets;
- Food cooked with lots of salt and oil;
- White bread and other bakery products (buns, cakes, cookies, etc.);
- Coffee and strong tea with sugar;
- Shop sauces and seasonings;
- Semi-finished, fast food;
- Products containing large amounts of soda;
- Shop juices and sweet carbonated drinks;
- Fast food, fatty and fried foods.
Try to reduce the consumption of foods that cause increased gas formation: apples, cabbage, beans, grapes. Because of them, your stomach swells and becomes even bigger.
Products that can and should be consumed
- Fruits: apples, oranges, pineapples, watermelons, apricots, cherries, pomegranates, grapefruits, peaches. Be careful with such fruits as bananas, tangerines, pears, grapes, persimmon, figs, dates, mango.
- Vegetables: carrots, tomatoes, cucumbers, cabbage, onions, celery, broccoli, pumpkin, lettuce. If you are on a diet, try to limit the use of potatoes, as it contains a large amount of starch.
- Cereals: buckwheat, wheat, barley, rice, pearl-barley or corn porridge are perfect as an independent dish. Many nutritionists advise you to start the morning with oatmeal, but avoid instant oatmeal. If you have problems with excess weight, semolina is better not to get involved. Bran or grain bread and pasta from durum wheat are recommended for use.
- Proteins: low-fat meats, low-fat dairy products, boiled eggs, legumes, low-fat fish and seafood, which in addition to protein also contain iodine.
- Fats: sea fish, walnuts, hazelnuts, almonds, sesame, flax seeds, various oils, avocado pulp.
The best diet for slimming the abdomen and sides for women
A huge number of sources of information allows you to choose from a large number of options. You can adhere to the principles of proper nutrition, follow a mono-diet or experience the express method of losing weight.
Perhaps you will find an easy option for newbies:
- Breakfast: vegetable salad, bread with greens or oatmeal.
- Lunch: low-fat cottage cheese (100 g).
- Lunch: low-fat vegetable soup or meat with vegetables, fruit for dessert.
- Safe,: fruits, dried fruits, berries or nuts.
- Dinner: fruit, kefir, salad with greens and olive oil or boiled fish.
Proper nutrition
Proper nutrition is the longest way to victory over a big belly, but you can be sure that the lost kilograms will not return to you, and the acquired good habits will improve your well-being and prolong youth. Such a lifestyle implies a fractional diet, you need to eat in small portions every 2.5-4 hours.
A day gets 4-5 meals: breakfast, lunch, dinner and 1-2 snacks. A simple weekly menu for slimming the abdomen is shown in the table:
| Breakfast | Lunch | Dinner | Afternoon tea | Dinner | |
|---|---|---|---|---|---|
| Monday | Low-fat yogurt and fruit salad | Banana, a handful of raisins, loaf | Boiled chicken breast, brown rice, tomato | Banana and orange | Vegetable salad and kefir |
| Tuesday | Oatmeal with fruit or berries, loaf with jam | Apple, Wholemeal Bread with Cheese | Wheat cereal and chicken stomachs | Fruit salad | Steamed vegetables and meat |
| Wednesday | Low-calorie breads, boiled eggs, sweet pepper or cucumber | Orange, berries and yogurt | Buckwheat porridge with mushrooms and vegetable salad | Kefir and bread | Boiled fish, tomatoes, cucumbers |
| Thursday | Bran flakes, fruit to choose from | Fruit Smoothie | Vegetable stew with boiled beef | Vegetable salad | Chicken breast, vegetables, oil-fried vegetables |
| Friday | Vegetable salad, bread with cheese and tomato | Handful of nuts or dried fruit | Lean vegetable soup, homemade cheese | Cashew, Peanut, Hazelnut or Almond | Salad, seasoned with olive oil with chicken pieces |
| Saturday | Low-fat cottage cheese, fruit, toast | Light fruit or vegetable salad | Chicken leg without peel, vegetable salad | Low-fat yogurt and apple | Baked Fish with Salad |
| Sunday | Yogurt Muesli, Whole Grain Bread, Dried Fruit | Portion of cottage cheese casserole | Cottage cheese with berries, fruit salad | Bread with hard cheese | Jacket potato, tomato, cucumber and onion salad |
Five Day Express Diet
If you urgently need to get into your favorite dress, and time is short, an express diet will help you to lose weight in the abdomen and sides. It helps to remove a few extra pounds in a short time, but after a while the weight dropped will return to you.
Breakfast:
- Low-calorie bread with boiled egg;
- Low-fat cottage cheese (200 g), grated apple;
- A portion of low-fat yogurt (100 g) and fruit, such as an orange;
- Half paprika and cereal cheese (40 g)
- Oatmeal with nuts or dried fruit.
Dinner:
- Chicken fillet (200 g) and vegetable salad with olive oil;
- Vegetable soup and boiled egg;
- Steamed or boiled fish (200 g) with vegetables;
- Low-fat vegetable soup, loaf with cereal cheese (50 g).
Dinner:
- Boiled beans (100 g) with lean meat (100 g);
- Potatoes in the uniform (2-3 pieces) and vegetable salad;
- Boiled beans (200 g) with boiled egg and 1 cucumber;
- Boiled chicken meat (200 g), a salad of tomatoes and cucumbers;
- Cooked seafood (200 g).
Between main meals you can snack:
- Half paprika;
- A handful of nuts or dried fruit;
- Orange or banana;
- A few spoons of fresh berries;
- Vegetable or fruit smoothie.
Mono-diets
A popular representative of mono-diets for losing belly is kefir diet. It can also be attributed to the express diets - the result, as a rule, does not take long.
Kefir diet is not suitable for everyone, it is contraindicated for people suffering from an ulcer or gastritis. For three days for breakfast, lunch and dinner, you should drink only low-fat yogurt. This is a fast and effective diet, but it is recommended to spend several fasting days in front of it.
Buckwheat is another popular mono-diet for slimming the abdomen. Buckwheat porridge must be steamed in the evening, cereal is poured boiling water in a ratio of 1: 2.
All the next day you can eat only this porridge, the only exception is kefir of 1% fat. More liter kefir per day is not worth buying.
4 hours before bedtime, it is better to refrain from eating, but if hunger does not allow one to fall asleep, it is permissible to drink a glass of water or a cup of green tea. Use seasonings and salt on the buckwheat diet is prohibited.
If you feel unwell, you can dissolve a spoonful of honey in your mouth. Buckwheat diet is very strict, so sit on it for more than a week is prohibited.
Men's diet for slimming belly
A diet for reducing the abdomen in men is organized so that a person does not experience a feeling of hunger. It is designed for 4 days and gives a quick and noticeable effect. Before breakfast, lunch and dinner, a man should drink a glass of water.
- Breakfast: oatmeal with fruit, a healthy sandwich consisting of whole-grain bread, lean chicken and a slice of cheese. Drinks can be green tea or black coffee without sugar.
- Lunch: buckwheat or rice porridge, boiled chicken breast or fish, vegetable salad with olive oil. You can drink a unsweetened fruit juice.
- Dinner: bran bread, low-fat cottage cheese and green tea.
Basic rules for weight loss
- Eat 4-6 times a day in small portions;
- Make sure that your diet contains complex carbohydrates, proteins of animal and vegetable origin, fatty acids and fiber;
- Breakfast is necessary every day, it is better to give preference to cereals and grains;
- Drink plenty of pure water, the rate of an adult is 1.5-2 liters per day;
- Eat at least 400 grams of fruits and vegetables per day;
- Physical activity will accelerate the pace of weight loss, it can be fitness, swimming, yoga, or just walking around the city;
- Avoid stress and strain, sleep at least 7 hours a day;
- Give up smoking and alcohol;
- Consult a doctor before a drastic change in diet or mono-diet for weight loss of the abdomen and sides;
- Watch your posture, your stomach may sag precisely because you slouch;
- The skin during this period requires increased attention. To lose weight after losing weight, use massages and rubbing;
- Use a large amount of greens;
- Replace harmful sweets with dried fruit, honey, low-fat yogurts and nuts;
- Dress the salads with vegetable oil (preferably olive oil) or apple cider vinegar, and not sour cream and mayonnaise;
- It is recommended to purchase a complex of vitamins in order to avoid malfunctions in the body, especially for mono diets.
Feedback and results
I was once helped a five-day diet, it is not as strict as kefir, and the result is still on the face. I sit on it regularly once a month, for the rest of the time I just try not to eat sweet pastries and confectionery, otherwise I don’t limit myself much, the result can be seen in the photo
Alina, 32 years old, Krasnodar
Personally, I try to adhere to the principles of proper nutrition, now the stomach is already much smaller than it was before. But if there is an important event on the nose, then the buckwheat diet is my favorite! Difficult, of course, but the result is worth it.
Victoria, 29 years old, Moscow
Additional information about how to lose weight - in the next video.
