Slimming down the sides and belly involves proper nutrition and exercise.
The main foods that should be included in the diet are vegetables, fruits, nuts and seeds, dairy products, poultry, legumes, seafood, whole grains, peanuts and olive oil. From drinks, it is better to use green and herbal teas.
You should eat six times a day. The main meals are breakfast, lunch, dinner, between two hours you can have a snack. The main thing is moderation, to achieve the result, you can not starve or overeat.
Diet for weight loss of the sides and abdomen
A diet for sides and belly requires the rejection of alcohol, soda, sugary liquids, instant cereals, canned foods, salty and sweet nuts, whole milk, fried vegetables, margarine, honey and jam, chocolate, pastriessweet. The right food will help burn fat.
Sometimes it is useful to organize a fasting day for weight loss of the sides and abdomen. During the day, drink at least 2 liters of mineral water without gas and yogurt. You can drink herbal tea. In addition to burning fat, the fasting day helps remove toxins from the body.
Exercises to burn fat from the sides and abdomen
To remove fat on the sides and abdomen, physical exercises are necessary, especially for the press.
It is recommended to do 2 to 4 workouts per week with a minimum duration of half an hour. An important condition for burning fat is during exercise, heart rate and breathing. You cannot force things, it is better to do the exercises regularly and without fanaticism.
- Lie on your back on an exercise mat, place your hands behind your head. Slowly bend your legs at the knees and pull them up to your chest. Raise your legs up, keeping them at a right angle to your body, counting to 5 and slowly return to the starting position. Repeat 10-15 times.
- Same starting position. Bend your knees. During active exhalation, draw in the stomach. This allows you to develop proper breathing with the use of the abdominal press, which is necessary for the development of the abdominal muscles. Breathe like this for a few minutes, but without tension.
- Same starting position. Extend your arms along your body, lift your legs a little, bend your knees a little and spread them apart. Cross your legs, raising your head a little, return to the starting position. There is no need to lift your legs up, the exercise is more effective if you keep them closer to the floor. Repeat 10-15 times.
- Same starting position. Very slowly, at the same time, raise your legs slightly bent at the knees and lower them at the same pace. Then do the same with each leg. Run 10-15 times.
- Same starting position. Raise your legs without bending your knees, bring them behind your head and touch the floor. Close your eyes and breathe through the diaphragm 4-6 times. As you exhale, bend down so that the beads touch the floor one by one. Do not rush, so as not to hurt your back. Take a deep breath, as you exhale, slowly lower your feet to the floor. Run 10-15 times.
- Same starting position. Touch your toes to the floor without bending your knees, first behind your head, then to the right and left of your head. Return to the starting position. Run 10-15 times.
- Lie on your back, stretch your arms along your body. Bending your legs, helping with your hands, sit down, then slowly return to the starting position. Run 10-15 times.
- Lie on the floor, move your hands slightly away from your body, rest your palms on the floor. With your legs, make movements, like when swimming with the breaststroke, while the knees are apart and the heels together. Run 10-15 times.
- Lie on your right side. Place the right arm straight under the head, keep the left at the waist. Raise and lower your left leg. With the same leg, then cycle. Return to the starting position. Rotate to the other side and repeat the exercise. Run 10-15 times.
- Lying on your stomach, clasp your ankles with your hands, throw your head back and rock on your stomach for 2 to 3 minutes.