Diet and exercise for weight loss abdomen and hips

Belly – this is the second occurrence of troublesome zones in women, who suffer from overweight. Fat it accumulates quickly. And make a great passport again subtle, is extremely difficult. Even if that fails, flabby stretched skin still makes the character unattractive.

To solve the problem can only a comprehensive approach to weight loss, when from the first day of will be accepted the effective ways to pull the abdomen: exercise and beauty treatments. Well helps to do it visually correctly selected shapewear. Quick weight loss belly is possible only in that case, if it is to work with this problem area intentionally.

Proper nutrition

For weight loss abdomen and hips proper nutrition plays a key role. And not only a specific set of products. It's intelligently written menu for the whole week, a reasonable distribution of meals according to the time, compliance with drinking cures and rejection of unhealthy food. Let's have more highlights.

The basic principles of

Food is in losing weight of the abdomen must be fractional. Often a large volume of the waist is obtained not only because of the body fat. For those who are constantly eating too much, the stomach wall are stretched, and they quickly feel hungry again.

Reduce the volume of the stomach, it is possible to reduce the size of the servings. Going on a few meals a day will solve this problem, fasting.

• Drink water! The train will start the morning with a glass of clean water can be acidified with lemon juice. The water activates the digestive system, prostimulirujte intestinal peristalsis and wakes up the whole body. On the glass of water you can drink and half an hour before each main meal.
• Eat breakfast! Breakfast – it is not a cup of coffee and a sandwich. The best healthy breakfast – slow carbs: oatmeal or pasta from durum wheat. They will give you energy for the whole first half of the day, but when this excess calories time to leave for the evening, even when you're a little overeaten.
• Eat the soup! But not rich borsch or triple your ear. Meatloaf, vegetable, or is a solid mass of the broth soup is a useful and nutritional. In this case its calorie content is relatively low. Eating soup should be warm. Food with a temperature above 60^aboutWith burns of the mucous membranes of the esophagus and interferes with normal digestion.
• The combination of products. Very strongly affects how well they are absorbed by the body. In order to saturate needed a smaller amount of food, it is better to use the principles of food combining: the meat they eat with vegetables, mash with butter and fruit, melons culture – independent food intake.
• Snacking. They not only have the right to life, but must necessarily be, if the breaks between meals more than three hours. Effective weight loss is possible only in that case, if the body is not experiencing hungry constantly. Otherwise it begins to conserve energy and slow down metabolism.
• Dinner. And chase is hungry in the night too, completely unnecessary. The benefit of this is no. If you go to sleep at 23, then you can afford a light dinner in the 19th and even 20 hours. And for about half an hour before going to bed drink a cup of low-fat yogurt, if you will want to eat.

Try these tips and you're already over a week you will notice reduction of the volume of the abdomen. The process will continue faster if you correctly choose products.

Useful products

Varied and properly composed diet for weight loss belly and hips is very important. The fastest on this problem area, are stored carbohydrates. Here is their number I'm sure is to be reduced.

If actively you exercise, if you want to pull out your stomach, for building muscle fibers necessarily need animal protein. This means that meat and fish on the table should be sure.

Often the belly looks bigger, than in fact, actually due to the persistent swelling which is a symptom of the disruption of the normal work of the intestines or the consequence of dysbiosis. To solve these problems help the quality of lactobacillus products, but you need to select with a minimum percentage of fat.

There are and is especially useful for eating while slimming abdomen products:

• fresh cucumber – low calorie, high micronutrients, perfectly cleanses the intestines;
• ginger – increases circulation, increases immunity, speeds up fat burning;
• cinnamon – quickly removes the feeling of hunger, activates metabolic processes, accelerating weight loss;
• cabbage – all its species are rich in potassium, necessary for normal functioning of the heart, is in it a lot of vitamins, fiber and low in calories;
• buckwheat – perfectly cleanses the intestines, is rich in valuable microelements, permanently quenches hunger;
• grapefruit – helps fight cellulite, it is rich in vitamin C, contributing to a rapid breakdown of fat;
• green – helps to quickly clean the intestines from the slag of savings, it contains many useful trace elements.

Cook food need to any way in which does not use fat: baking, decoction, barbecue. Vegetables and fruit it is advisable to consume fresh and can be cleaned from the stalk.

Vegetables that contain starch: potatoes, beetroot, carrots have to be careful. It is possible to consume more than one serving a day.

Harmful goodies

What products can be harmful, it is no secret. But between the delicious danger are those that are for weight loss abdomen and hips is totally unacceptable. Here is what they will have to give up in the first place:

• sugar and sweets – they are the first to settle in the shape of a "rescue circle", get rid of anyone, it is very difficult;
• semi – finished products are usually so much salt that they are preservatives, harmful chemicals;
• fast food – it is virtually pure fast carbs, because the main idea of such restaurants to feed the satisfying, but not for long;
• sweet soda – carbonic acid not only irritate the stomach, but also speeds up the absorption into the blood glucose in these beverages is very much;
• sausages – good quality sausages now buy very difficult, and in the low-quality – meat waste and up to 75% of the chemical gel-a thickener;
• fried in oil, while frying in bad oil to form carcinogens, but also the quality of the absorbed into the food, significantly increases its caloric content;
• ice cream – contains too much sugar and fat, and often even a number of harmful chemicals and dyes.

There are such foods that are beneficial for health, but eating a lot of them, you still cannot. They are nuts, sunflower seeds, fatty varieties of fish, bananas, potatoes, sweet fruits, dried fruits, natural fruit jam, quality marshmallows.

Exercise

More effective only help to lose weight is aerobic exercise. It's running, swimming, physical games, all kinds of aerobics, fast dancing, sports, walking, cogs and wheels. As you can see, ways to have the joy of movement is very much. So the claim that exercise is boring, just an excuse for the lazy.

A big mistake many weight loss – fight with the fat on the belly, twisting the press. Such exercise, the fat does not burn! They good abs, it is good boosts, but if you don't want to fight with fat on the abdomen, the waist size may even increase.

So at home for weight loss and tightening of the abdominal is best to do the following:

1. The Warm-up. All the movements at a fast pace, which will increase your heart rate at 60-70% of maximum permissible load (220-age): jump rope, running in place, fast dance, etc.
2. The sails forward. As an option – exercise "Lumberjack", when stocked over the head hands to fall sharply down and again rise above the head.
3. The Push-up. Initially, the push-up is possible from walls, benches, with an emphasis on the knee. They accelerate weight loss for belly and good drafting of the hands and the shoulder belt.
4. A pair of scissors. A well-known and very effective exercises that perfectly prepares the bottom of the press, shaking your butt and helpful for weight loss legs.
5. Increase the legs. Alternately right and left, without bending, it is necessary to increase, how is it possible from a lying position. But the legs do not descend to the ground, but the whole time you are on the weight.
6. Twisting. Lying on your back bent at the knees legs Struggled on the floor and put your hands behind your head. Alternately, reach right elbow to left knee and vice versa.
7. Reverse plank. The weight of the body holding on the elongated arms from the supine position. Feet firmly abuts on the heels on the floor. Complicate can be an alternative lift of the legs.

Even this simple complex is quite enough for weight loss belly and sides, provided that the class will be the homes, the daily and the exercises are performed at a fast pace, keeping your heart rate with the correct range.

If this exercise seems too simple and boring, you can diversify your complex. Very helpful instructional videos for weight loss belly and sides, which can be found easily on the Internet. Are accompanied by the commentary of experienced trainers, who say what to look for when performing exercises.

Beauty treatments

To remove stretched skin from the abdomen after weight loss is very difficult. Sometimes they must even seek the help of a plastic surgeon. To this problem does not occur, it is better from the start is not limited to exercise and at least 1-2 times a week to carry out cosmetic procedures to improve skin condition and pull-up her.

The easiest is to go to the beautician – in his arsenal is very many effective ways how to solve this problem: the hardware of massage, ultrasound and laser-lifting, chemical liposuction and mesotherapy.

But the cost of these procedures is sufficiently high, but for obtaining the desired result is required, a course of 5-10 sessions. A decent alternative may be a home treatment, if you do them regularly and correctly.

Effective weight loss belly faster is achieved by using:

• Clay masks. From white, blue, or green clay. They give a great effect of a facelift and at the same time cleanses the skin from toxins and surplus of skin fat. Clay is bred pure or mineral water until the status of thick cream, a thick layer superimposed on the abdomen. Now you have to lie still until it hardens. Then gently wash off with warm water and apply to the skin moisturizer or anti-cellulite cream.
• Coffee wraps. Caffeine great tones the skin, improves blood circulation, contributes to the rapid incineration of subcutaneous fat. For wraps, it is necessary to use the coffee of fine grinding, which is a pre for 3-5 minutes in boiling water. Wring out the grounds evenly on the problem areas, wrap it with cling film, cover them with a Terry cloth towel and soak for 20-30 minutes.
• Anti-cellulite blends. Usually it is a natural oil with the addition of essential or other chemical ingredients, accelerates the metabolic processes in the skin. Prepare a homemade mixture, it is possible that the added to 50 ml of peach, apricot or olive oil 15-20 drops of essential (juniper, ylang-ylang, grapefruit, rosemary, bitter orange, cinnamon, etc.)
• Massage. It is better, when massage of the abdomen will make a professional. This is a very effective procedure, but it has a lot of subtleties and contraindications. The problem is that when too intense pressing can suffer from internal organs or worsen chronic diseases. Useful cupping and honey massage of the abdomen, which is easy to learn and then do it yourself.

Weight loss experience of many women confirms that only when a comprehensive approach to this problem it is possible to very quickly make a character taut and beautiful.

If you are trying to lose weight on strict diets or not do the exercise and procedures for weight loss belly and sides, which has lost the fatty layer of the skin to FALL rapidly and the body will be unattractive.