One of the most famous ways to lose weight is the flat belly diet. What should you eat for a thin waist, how to make your stomach flat at home and how to prepare the healing drink “sassi”? You will learn about this and more below...
“...The ideal exercise machine for a slim waist is by no means a fiction or an annoying advertisement. Every person has encountered it at least once in their life. Literally a few hours is enough to feel younger and more beautiful. The beach is the sponsor of a toned stomach!”
Hello friends! On the way to a beautiful body and ideal weight, excess fat often gets in the way. All kinds of techniques on the Internet offer entire complexes aimed at eliminating the individual characteristics of the body. All rules, recommendations, sample menus and a list of exercises for your ideal weight. Go!
Friends, read the article further, there will be a lot of interesting things in it!
And for those who want:“DO YOU FIND OUT WHAT IS KEEPING YOU FROM LOSSING WEIGHT?”
Take the TEST .
No fasting
To lose the centimeters accumulated on the waist, nutritionists advise eating protein foods from 3 to 4 o'clock in the afternoon. To satisfy your hunger, eat a protein bar, a piece of low-fat cheese or some almonds with an apple.
This “snack” should not replace the main meal. However, consuming protein at this time improves metabolism. Also, small snacks every three to four hours maintain normal blood sugar levels, which, by the way, determines the accumulation of belly fat. At the same time, eating with a break of five to six hours is very harmful for the figure.
However, for the sake of an ideal belly, you will still have to strictly control your diet. When eating, choose foods that contain whole grains and monounsaturated fats. There is also a diet designed specifically for losing weight in the abdominal area :
Breakfast: a piece of whole grain bread with natural peanut butter and 1 cup of any berries.
Lunch: Spinach salad with avocado, a little cottage cheese and cherry tomatoes. The salad can be dressed with olive oil and lemon juice.
Dinner: Grilled fish, roasted sweet potatoes, or roasted asparagus with olive oil and garlic.
A between-meal snack: a cup of low-fat yogurt or 2 tablespoons of sunflower oil will curb your appetite and calm your stomach.
Basic principles of losing weight on the abdomen and sides
To remove excess fat from the waist and sides, you must adhere to the following principles:
- You should adjust your diet.
It is necessary to minimize in the menu foods that have a high glycemic index and provoke feelings of hunger. Fresh vegetables and fruits should be present in large quantities on the table. You need to enter into a new diet gradually, this will guarantee that excess weight will not return due to a breakdown.
- You need to properly motivate yourself to lose weight.
Every month you should set yourself a specific goal, for example, lose 3 kg in 4 weeks. That is, after 3 months the weight should decrease by 9 kg, if necessary. Moreover, the goals must be realistic, since you won’t be able to lose 20 kg in a month, but you will definitely get upset and give up on achieving such an exorbitant goal.
- You can try to stick to a diet.
Preference should be given to simple weight loss methods that allow you to get rid of extra pounds gradually. Aggressive diets make it possible to achieve quick results, but they will be unstable.
- You need to start playing sports gradually, without forcing your body to overload.
For example, the first runs should be short, otherwise nothing but knee pain will be achieved. And the desire to play sports will quickly disappear. Also, do not overestimate the cost of kilocalories during physical training and start overeating. The weight will not go away, and may even increase.
- Fat must be replaced by muscle mass.
This will allow you to become a more confident person and increase your sexual attractiveness to the opposite sex. However, you need to achieve your goals in stages: first burn fat and then gain muscle mass. The body is not able to do everything at once.
- You need to start working out your abs after the fat layer on your stomach begins to “hide” under your T-shirt.
Every person has abs, but most people have them under a thick layer of fat. Only proper nutrition will allow you to lose this fat and make your stomach flat.
Ball games
To return your waist to its rightful place, exercises with a ball are very effective. The ball you use can be any size. It is advisable to perform the exercises themselves at least three times a week, 10-12 approaches at a time.
The exercise is performed lying on your back, with your back firmly “pressed” into the floor. Take the ball in your hands and extend them above your head. Carry the ball over you to your feet and squeeze it between your ankles. Lower your feet to the floor, straighten your arms and extend them behind your head. Pass the ball back - raise your legs, grab the ball with your hands and extend your arms above you.
Diet for a flat stomach: adjust your diet
The main thing is to understand in your head that our lifestyle and daily menu have already led us to such a disastrous result, which means they are wrong and need to be changed once and for all.
We shouldn’t throw ourselves into a strict diet and expect that in a week we will regain our wasp waist. Losing weight should be slow so that the skin does not hang around like a bag, but has time to tighten and regain its elasticity.
You can and should eat:
- lean meat in boiled, baked, stewed form (protein is a building material for the muscles of the abdominal wall);
- cottage cheese with a low percentage of fat, cheese and other fermented milk - they restore the intestinal microflora and serve as a source of calcium and protein;
- berries and fruits, especially their own stripe: apples, pears, raspberries and currants - this is a source of all the necessary vitamins, as well as fiber, which stimulates peristalsis;
- vegetables - raw, steamed, stewed, boiled (it is better to limit potatoes) - they also stimulate digestion, give us the necessary microelements, and fight constipation;
- The best cereals for us are oatmeal (rolled oats), rice (preferably brown), buckwheat; legumes will help those who have hormonal disorders: they contain phytoestrogens, but since they easily cause gas, it is better to eat them no more than 150 grams and no more than 3 times a week;
- vegetable oils (you should dress salads with them, not with mayonnaise!): olive, flaxseed, hemp, all of them are a source of polyunsaturated fatty acids Omega-3, Omega-6, Omega-9. Nuts would be a good addition.
Be sure to refuse:
- smoked meats, canned food, hot seasonings;
- trans fats and everything that contains them;
- confectionery joys and baked goods;
- soda;
- as well as from bad habits: smoking and alcohol abuse.
Regularity
To keep not only the abdominal muscles, but also the whole body in good shape, fitness instructors recommend that when playing sports, focus on exercises that strengthen the cardiovascular system and abdominal exercises.
To guarantee weight loss, you will have to adhere to a clear schedule of working on yourself. Set aside about an hour a day for cooking - but cook only healthy and low-fat foods. Do cardio for another 20 minutes a day, three to five times a week. And do strength exercises three times a week for 15 minutes. To finally get yourself in order, spend another 5 minutes a day three times a week on abdominal exercises.
Basic rules of the mode
To achieve the desired result in losing weight, follow simple recommendations. For a thin waist you should:
- eat fiber and carbohydrates;
- drink water in glasses;
- remove NaCl from the diet (salt);
- do not open the refrigerator after six;
- avoid stress.
You should break your nutrition into many small meals. You eat every 2-3 hours, the portions should be small. You should not overeat; after eating you should feel slightly hungry. Within 20 minutes, you need to have time to consume all the prepared foods, but be sure to be in a good mood. So turn on the music, call your friends.
You can eat the following foods:
- all kinds of fruits and fresh vegetables;
- porridge and testicles;
- legumes;
- dairy products;
- dietary, boiled, steamed meat.
You can drink water, green tea without sugar, dried fruit compotes or natural juices. Be sure to do effective abdominal exercises if you have the strength. You can lose about 5 kg in a week if you are not lazy.
Less salt
Despite all your efforts and diets, is your tummy still growing? Most likely, salt is to blame. If you cannot imagine your life without salt, then simply replace table salt with sea salt when cooking - it is more natural and contains less sodium. Also stay away from soy sauce - even a small amount can cause bloating.
In addition, nutritionists advise replacing salt with pepper and other natural spices, which also give food a new taste, but do not harm your figure.
Causes of fat on the stomach and sides
The reasons for the formation of fat deposits on the abdomen and sides can be very diverse:
- Constant stress, which often leads to overeating.
- Eating foods that are high in calories and rich in simple carbohydrates. Each piece of cake or bun will not take long to arrive and will be deposited on the waist and sides. It is not necessary to completely give up sweets; they need to be replaced with less high-calorie and more healthy marshmallows, marmalade, and dark chocolate. Moreover, even these desserts must be consumed before lunch.
- Sedentary lifestyle. The work of most people forces them to sit for 8-9 hours a day, which has the most negative impact on their figure. To avoid an increase in waist size, you need to play sports, jog, and move more.
- Hormonal imbalances also sometimes cause excess weight gain. In this case, you need to consult a doctor and adjust not only your diet, but also your lifestyle in general.
Boxing
Boxing is the most effective type of training that helps overcome common female figure problems. As a result of regular exercise, abs are quickly formed, excess weight is lost, and fat deposits in the hips and upper legs disappear. As a result, the figure looks slim and elastic, but not “pumped up”.
If you don’t have a lot of spare time and you can’t practice boxing in the gym, then do it without leaving your home! You just need to hit the air, preferably holding dumbbells or just something heavy. Box actively for 8 minutes, first with weights, then without - and you will feel how almost all the muscles of your body are working.
Additional factors
In addition to “proper” nutrition, you should also take care of your body from the outside. Give yourself a great massage every day. Special creams and gels will make the process more pleasant; the skin in problem areas will be toned. Always maintain your posture! The belly is most often visible when you begin to slouch. Stay straight so that your muscles are always tense.
To constantly keep your stomach in good shape, pull it in in any convenient place. It begins to sag if the muscles in this area are weak. This can be done at the office desk or on a bench in the park. For a wasp waist, perform at least 3 times throughout the day.
Prohibited and permitted products
To get rid of extra pounds, you don't have to stick to strict diets. You just need to understand the essence of proper nutrition and know the basic principles of building a healthy diet. Some foods contribute to the accumulation of fat reserves, while others, on the contrary, allow you to lose weight. In order for the menu to be as balanced as possible and not be monotonous, products should be divided into low-, medium- and high-calorie, and also differentiated depending on exactly how much protein, carbohydrates and fat they contain.
| What you can eat: | What not to eat: |
|
|
Grapes and bananas
This may seem strange to many, but grapes and bananas are also high in calories. Eating such delicious foods can help increase fat levels. These foods are rich in fast carbohydrates, which will not benefit your waistline or figure. You can eat bananas after working out in the gym or jogging, but you shouldn’t get too carried away with such foods.
Menu for a slim belly
See which food combinations are most effective! Use them to create your menu.
Oatmeal + flaxseed
Add to soups, salads and muesli. It is a storehouse of dietary fiber, which prevents constipation and gives a feeling of fullness.
Zucchini and salad
For appetizers and main courses. These vegetables provide only 15 kcal per 100 g. They are among the best foods for weight loss.
Nuts
A few pieces once a day - although they are high in calories (about 600 kcal per 100 g), you should not refuse them. The tryptophan they contain protects against stress and therefore avoids overeating.
Low-fat dairy products
You should at least consume it once a day, especially at dinner. Such dairy products saturate and speed up metabolism. The protein it contains is essential for building muscle mass.
Apples
Eat at least once a day, because these fruits contain a lot of pectin. This is a type of dietary fiber that acts like a whisk on the intestines.
What should you give up for the sake of a graceful waist?
The list of prohibitions is not so long:
- A diet for a flat stomach completely excludes the consumption of fried foods. Eat 1-2 tbsp. l. vegetable oil in salads will only bring benefits. But from immersing food in boiling oil, you can’t expect anything more than fat on the sides and enrichment of the body with carcinogens. The calorie content of fried foods is almost 2 times higher compared to boiled ones. For example, the energy value of one boiled egg is 68–70 kcal, and a fried one is already 125 kcal.
- Sugar is absolutely empty calories, and if you show willpower and forget about this product, then the problem of excess weight will cease to be relevant. Conducted experiments prove that the stomach “deflates” literally before our eyes after giving up sugar. Radical changes - minus 2-3 cm in the waist replacement within 3 days.
- In a diet for a waist and a flat stomach, there is no place for mayonnaise, industrial ketchup, or sauce. Visualizing its components will help you easily stop eating mayonnaise. This is just a glass of sunflower oil, whipped with vinegar, eggs and additives.
- Semi-finished products, margarine, spreads, canned food, fatty sausages, packaged juices are prohibited.
- Avoiding alcohol is advisable. Occasionally you can indulge in a glass of dry wine.
Healthy foods
There is an opinion that healthy food cannot be tasty. In fact, this is an extremely common misconception. Even the most limited food due to the principles of proper nutrition can be tasty. But it is worth noting that when adhering to a belly reduction diet, you should not be selective about it and eat only tasty foods. You need to eat correctly in a comprehensive manner - in this case, the result will be effective.
Among the useful products:
- Apples and pears. Such fruits contain large amounts of pectin, which is known for its satiety effect. You can eat them often and a lot. Just a few fruits at one meal can fill your stomach so you don’t feel hungry. In addition, apples and pears are low-calorie foods and can be eaten in unlimited quantities.
- Peanuts and almonds. In addition to speeding up metabolism, peanuts lower blood cholesterol levels. But such an advantage should not become an abuse. It is not worth eating peanuts in unlimited quantities, since their disadvantage is caloric content and quickly digestible fats, and this is a direct path to weight gain. In turn, almonds are a storehouse of vitamins. It contains magnesium, phosphorus, calcium, iron, and fatty acids. Despite their high calorie content, almonds, unlike peanuts, do not lead to excess weight. On the contrary, it helps to remove unnecessary centimeters. This is due to the fact that some of the fats in almonds are not digested and are quickly eliminated from the body. Therefore, you need to pay attention to recipes containing dishes with almonds - these can be protein-free muffins, salads, and water-based porridges.
- Cold soups. This thermal cooking mode is beneficial for digestion and promotes weight loss. This is due to the fact that the body, adapted to warm food, after eating cold soup begins to spend calories to warm up the food inside. Do not confuse cold food with the fact that it is harmful.
- Low fat cottage cheese. Such food is responsible for both the supply of calcium to the body and a way to lose weight. Cottage cheese is a long-digesting product, so the digestive system spends several times more calories to completely absorb the product.
- Green tea. Particular preference should be given to Chinese manufacturers, since it contains the greatest content of healing properties, including cleansing and healing the body.
- Chilli. This vegetable has an incredible ability to quickly burn fat. However, it is worth considering that this product is not suitable for everyone. It is strictly contraindicated for people with gastrointestinal problems.
Keto diet
The ketogenic diet was developed for people suffering from epilepsy. Subsequently, it was adopted by athletes and those losing weight. Nutritious menu: meat and even fatty foods, rapid weight loss, preservation of muscle mass are its main advantages.
The main principle of the ketogenic diet is based on the fact that it is necessary to bring the body to a state of ketosis. When the supply of glucose stops in the first 3 days, the entire glycogen reserve is consumed, then the process of lipid breakdown begins, resulting in the formation of ketone bodies that supply energy to the brain. The weight process takes about 10 days. To trigger ketosis, the amount of carbohydrates should not exceed 30 g per day, according to other sources - 100 g.
The basis of the diet is food of animal origin: meat, fish, poultry, eggs. Supplement with butter, cottage cheese, cheeses, vegetable oils, mushrooms, seafood, offal, vegetables: cabbage of all types, green beans, leafy greens, celery, zucchini, onions, tomatoes in limited quantities, nuts. Strawberries can be consumed in limited quantities. Other products are prohibited.
Despite its effectiveness, it is necessary to take into account the disadvantages of the diet. Ketosis is accompanied by headaches, increased fatigue, irritability, and an unpleasant acetone odor from the mouth. Also, long-term consumption of meat and fatty products can provoke the development and exacerbation of gout.
Fast food
You should always remember that fast food is very high in calories, so it cannot have a positive effect on the human body and does not contribute to weight loss. Despite the abundance of various dishes in such establishments, it is better to reduce their consumption to zero. If you wish, you can try to prepare some of these dishes at home yourself, replacing fried and harmful ingredients with analogues, but more beneficial for your health and figure.
Lake, river, sea – why do you dream about water from natural sources?
