How to lose weight in the stomach effectively through diet and exercise

Every age brings about a change in the concept of feminine beauty. The ancient Greeks and Romans believed that the criteria for the ideal figure is curvy shape. In the days of the Baroque most valued very plump ladies: sagging belly full of loose hips, pronounced double chin and other "charms". Today in fashion harmony. With a shortage of free time in modern humans are often the question arises, how to lose weight. How to find a wasp waist? How to lose weight in your stomach? As postroynet 2 weeks? It's no secret that the most effective way to lose weight - a diet and exercise. But few know that in reality will help to find a figure of dreams. It is important to competently approach to solving this problem.

What foods to say "no"?

Many of us know that the weight loss is necessary to exclude from their menus fatty, fried, sweet, flour and so on. And that's exactly what foods you should avoid known units. But this information will really help to answer the question of how to effectively lose weight in the abdomen. The fact that different products in its own sate our stomach. The dish can be nutritious, but after half an hour after its use want to eat again. And there are products that give maximum energy, give a feeling of satiety for a long time, but it does not contribute to weight gain.

It is primarily protein and carbohydrate foods: pasta, wholemeal bread, oats, rice, beans and so on. Fresh fruits are very useful. But it is necessary to take into account the fact that many people, they cause an even stronger appetite. And here is a list of products on which is to give everyone who wants to just get rid of sagging belly:

• muffins, butter biscuits, croissants;

• Fresh white bread;

• sweets;

• ice cream;

• flakes, crunchy products;

• yogurt;

• potatoes;

• bananas;

• peanuts.

All these dishes and products give the feeling of satiety, but not for long. At the same time they are very high in calories. No matter what time of day they can be eaten. They are just not worth it to eat those who are trying to solve the problem of how to lose weight in the abdomen. Reviews women, special diet, they say that these products are not included almost no one of the methods. The result of their use - extra inches around the waist, abdomen and thighs.

The right approach to weight loss

What we need to know to postroynet? The way our body works in a variety of conditions. People who want to find the answer to the question of how to lose weight in the abdomen, often resort to drastic measures, such as strict diet and even a complete rejection of food. This is fundamentally wrong. Besides, it's just bad for your health, such methods are also completely ineffective.

Our body is designed so that in case of stress, for example when using a rigid diet, after a while he was trying to catch up and regain all spent energy reserves. Appetite is developed simply exorbitant. Man, having thrown a diet begins to eat double portions. As a result, it is gaining more weight than they lost. It is much easier to break your daily ration into several small meals. In other words, there is a need a little, but often.

The second thing you should pay attention - this is a complete rejection of sweet and starchy foods. Nothing fills as the use of these products. Exclude them from the diet automatically lead to the loss of excess weight even without any additional effort. Maybe someone has a question: "Why should I stroynet? I just want to know how to lose weight in the abdominal area. " But quickly eliminate the defect without the total weight loss is unlikely.

turn to carbohydrates

Have tightened the press want to not only women, but also representatives of the stronger sex. Men are not affected by the emergence of such "bonuses" of excess weight, such as cellulite. But here's the hated tummy is growing and they have too. So that they can get rid of it, they will be given the same recommendations as the women. How to lose a man in the stomach? Answer: Follow these guidelines. As we have seen, in order to start losing extra weight, not gain, you need to go on a special diet. The basis of the diet should be carbohydrates.

It is an indispensable source of energy. All the calories coming into our body with such products are not deposited as a reserve, and consumed immediately. But it is worth to know that there are so-called "bad" and "good" carbohydrates. First give a feeling of satiety, but not for long. After a short period of time we want to eat again. They are from refined flour products (white bread, pastries, pies and cakes, donuts, biscuits, biscuits), pasta, sweets, bananas, persimmons, sweet sparkling water.

"Slow" carbohydrates - the bread from wheat flour, oranges, grapefruit, apricots, peaches, cabbage and broccoli, cucumbers, tomatoes, carrots, potatoes, bitter chocolate, brown rice, buckwheat, oatmeal and so on. In our body, such products are "long-playing". They give a feeling of satiety for a long time, the calories contained a moderate amount. And if you eat less, then you will lose weight. But it's worth knowing that, with an emphasis on carbohydrates for nutrition should be consumed and fats, and proteins. The diet should be varied. Only in this way we can guarantee a good metabolism.

Diet for a flat stomach

All these are general recommendations. And you want a concrete example to learn how to lose weight in the abdomen. Exercise, no doubt, are also a good way to lose weight. In addition, they strengthen the muscles, which is especially important for the purchase of a flat tummy. The complex of these activities will be discussed below. In the meantime, a rough menu for each day of the diet:

on Monday. Breakfast: oatmeal on the water, a salad of green vegetables, coffee. Lunch: meat broth, boiled fish, a piece of bread from wheat flour, tea. Dinner: vegetable salad, 200 g low-fat cottage cheese, and tea. Snack: a glass of kefir.

Tuesday. Breakfast: buckwheat, a piece of dried bread, coffee. Lunch: chicken broth, boiled chicken breast, stew, vegetables, tea. Dinner: salad, portion of pasta with butter. Afternoon snack: an apple, a glass of kefir. Environment. Breakfast: boiled rice, vegetable salad, coffee. Lunch: meat broth with a piece of bread, vegetable salad with a piece of fish on a couple of tea. Dinner: Salad from a sauerkraut with onions and olive oil. Afternoon snack: yogurt.

Thursday. Breakfast: cereal, coffee. Lunch: salad of cooked beets, vegetable soup and tea. Dinner: 200 g of cheese. Snack: Fruit salad and tea.

Friday. Breakfast: boiled egg, salad of green vegetables, coffee. Lunch: noodles with chicken broth, vegetable stew with a piece of boiled beef, tea. Dinner: boiled fish with rice. Afternoon snack: yogurt, orange.

Saturday. Breakfast: oatmeal in the water, peach, coffee and a slice of dried bread. Lunch: beef broth, carrot salad with sour cream, pasta with butter and tea. Dinner: a little buckwheat, boiled chicken breast, tea. Snack: any fruit except bananas, a cup of yogurt.

Sunday - fasting day (kefir, on apples, and so on).

Salads better dressed with olive oil, but in any case, not mayonnaise. Instead, it is possible to take a low-fat sour cream. This is a rough menu for the week will help all in the question of how to lose weight in the abdomen.

It will help laxative

And here is a tool that is able to instantly deliver us from a couple of extra kilos. They should not get carried away. But once a week, nutritionists advise to carry out such "cleansing" the body. We are talking about the use of laxatives. Many of the following questions may arise: "Is it possible to use these medicines if you have already used the diet? How to lose weight in the stomach with the help of laxatives "The answer here is this: can and should use these drugs.

Many of us intestine works only 50% is collected on its walls from 2 to 4 kg of so-called "waste". Cleaning it from time to time is necessary, especially for those who want to lose weight. If this is not done, the absorption of nutrients in the gut will be worse. The body will accumulate toxins. Metabolism will slow sharply. And this is a direct path to a set of extra kilos. So how and when to use laxatives? It can be as pharmaceutical preparations ( "Frutolaks" "Senade" cleansing teas and jelly) and natural products (castor oil, broths senna, aloe, infusion caraway seeds, fennel, buckthorn bark, etc.). Recommended to use them in the morning. After all, their effect is usually realized in the evening. It is worth knowing that the use of laxatives should be cautious, according to the instructions, and no more than once a week. Otherwise, it threatens a complete breakdown of the digestive and other problems.

An effective set of exercises for the press

Many women are concerned about how to lose weight in the abdomen. Reviews lovely ladies say that there are very effective exercise, for example as follows:

• Lie on the floor, legs straight. Raise them to a right angle, to stay on for 10 seconds and lower back. Repeat 10 times.

• Lie on the floor on your back, bend your knees. Hands behind your head. Perform lifting and lowering of the body. Repeat 20-30 times. With each new approaches to increase the occupation amount.

• Lying on the floor to do the exercise "bike" - a circular motion feet. Do 10 minutes.

• Exercise "Eight". Lying on the floor, "drawing" in the air with closed feet with figure 8. Run 7 minutes.

• Starting position: on the elbow rest and socks straight legs. Back straight, face looking at the floor. To lift up then turn right, then left foot. Repeat 10-15 times for each.

More efficient exercises will be when used even diet. How to lose weight in your stomach? Follow these guidelines on a regular basis. After achieving the desired results need to constantly monitor the weight. Bathroom scale - something that should be in everyone who is committed to the ideal figure.

Hulahup - our assistant

In order to answer the question of how to lose weight in the stomach, it is necessary to look at the equipment, which is most often used in fitness centers. We are talking about a special hoop, called hulahupom.

I Do with it - it's not only a great way to make your stomach flat, but also an opportunity to strengthen the back muscles and to get a wasp waist. And twist it more interesting than doing the exercises. The main thing here - to choose the correct hoop. There lightweight version - aluminum or plastic hulahup weight to 1 kg. Classes with them useful too. But they will be more effective if the purchase weighted projectile weighing 2 kg, the inner diameter rubber balls which are arranged-massager. Such hulahup twist heavier. But at the same time and calories lost on average twice as much. A massage balls encourage active splitting of fat in the waist and abdomen.

A few valuable tips

To answer the question of how to lose weight in the abdomen, should heed the following recommendations:

• The signal that the stomach is full, arrives in our brains after 20-30 minutes after a meal. Just 10 minutes of fast eating all that is on the table - and we have already pereeli. To deceive the stomach, you need half an hour before a meal drink a glass of clean water. By the beginning of lunch or dinner, we will have a little full. And yet it is recommended to eat slowly, chewing food thoroughly.

• Breakfast should be tight, lunch - a full, but by dinner should opt out. Instead of it - a glass of low-fat yogurt or an apple. And it concerns not only women, but also representatives of the stronger sex, who want to part with his "defect". How to lose a man in the stomach? Do not eat after 6 pm. The Council, as it turns out, is universal.

• There is a need in small portions and more often. So the food is better digested and assimilated. Number of food intakes in day can be 4-8.

• morning is not recommended to exercise. Because the body is still not quite awake, the muscles and joints are not warmed up. Get the maximum benefit will not work from the morning exercises. It is better to leave this time of day to run. But in the evening, after work, you can select an hour and a half for a good workout. • It is important psychologically tune in to weight loss. If a person that does not want, no one will force him to do so. On the other hand, who wants to change something in your life right and persistently goes to his goal, overcoming himself.

• Cheat hunger in the evening to help a glass of clean water with a little fresh lemon juice.

• Exercise is important to perform regularly. Then their effect will not take long.

• Many people wonder about whether it is possible to lose weight, pulling the stomach. Sure. Especially if you do it often. After plunging stomach and shoulders squared, we become visually slimmer. If you keep track of your posture all the time, it is not only with time will strengthen your abdominal muscles, but also form a correct good posture.

to say "yes" belly dance

What other lessons promotes active burning calories? Of course, belly dance.

Many people here do not agree with this statement. After all, if we look at the Arab dancers, it can be concluded that this method does not fit us. But the thing that is valued lush, but elastic female figure in the Eastern world. It there is a sign of beauty health. Moreover, the eastern cuisine is very high in calories. Good appetite in women are also welcome. So I lose weight helps belly dance? Of course yes. Vigorous movement of the hips and abdomen promote rapid burning of calories. Proof of this is the following assertion. Only one hour of training you can lose up to 500 calories. What we talk about if training conducted daily or at least four times a week?

Alternative methods of

There are other, equally effective methods to figure out how to lose weight in the abdomen. Exercise, of course, give good results. But this is true only if execute them regularly. Such is the case with alternative ways of getting rid of excess centimeters on his stomach. We are talking about body wraps and massage. In the first case the procedure is well done at home with a special cream composition prepared own (honey mustard, and so on) and a polyethylene film. But the second method is better left to professionals. Only he knows how to safely and efficiently make anti-cellulite massage of the abdomen.

We have considered the most effective measures that will help us answer the question of how to lose weight in the stomach quickly and without consequences for health. The result did not take long, if you follow the recommendations of the time.