Scientists long ago found out that the waist of women over eighty centimeters is a direct way to diabetes, atherosclerosis, heart diseases and other unpleasant things. It happens because the so-called "bad" cholesterol is deposited in the waist region, the same one that still forms plaques in the vessels (while the volume pop in women is a sign of the content of "good" cholesterol in the body). Therefore, if the area of your waist is far from perfect, then you just need to learn how to lose weight at the waist.
Basic principles of diet
The basic principles of a diet for those who want to have a flat tummy are fairly simple. It is necessary to exclude fast-digestible carbohydrates and "bad" fats from the diet, but there should be plenty of fiber and liquid in your daily diet. Therefore, for the duration of a diet, or better forever, if you do not want to nullify all your efforts, you will have to give up sausage, sweets, muffins, pastas, sweets, alcohol, semi-finished products, sweet fruits, industrial juices, butter, fatty dairy products, even potatoes. And, of course, the main enemy of all figures - fast food.
The basis of the diet
The basis of your diet should now be: non-starchy vegetables (best in the form of a salad with a small amount of olive oil and lemon juice), low-fat unsweetened dairy and sour-milk products, lean meat, chicken without skin in boiled form, but the fish is greasy. In the first two weeks of the diet, it is recommended to refuse even cereals, legumes and limit the amount of fruit.
In the first two weeks of your diet, your body needs to change from a "fat-storing" regime to a "fat burning" regime. If you observe the correct diet and connect physical exertion, then within two weeks you can lose from three to five kilograms. The main thing is do not overdo it, because your task is not to starve yourself, but to put your waist in order.
After you lose 3-5 kilograms, you can gradually include in the diet of bread from wholemeal, low-fat cheeses, legumes, but in small quantities and continue until you reach the desired weight and waist size. After that, you just need to maintain your figure in the right state to you.
Products that help to lose weight at the waist
Some foods contribute to fat burning in the waist area. Here is their list.
- bread grinds the body with fiber, B vitamins and protein. It helps not only to reduce weight, but also to normalize cholesterol and metabolism. The main thing - do not get involved, a day is enough to eat fifty grams of bread.
- vegetable oils - give preference to olive or corn, they contain useful fats that are not deposited in the abdomen, but on the contrary - help to reduce fat deposits.
- low-fat boiled meat, chicken without skin, skimmed dairy products - it will saturate your body with protein and give a feeling of satiety, without overloading the stomach.
- fat fish - do not let the word "fatty" confuse you, it contains Omega-3 acids, which are simply irreplaceable for normal metabolism. In addition, they help your nervous system to deal with stress, and in fact it is one of the causes of fat in the abdomen.
- citrus fruits contain a large amount of vitamin C, which cleans the blood, not allowing cholesterol to be deposited in the vessels.
In addition, try to drink plenty of water, drunk in the morning on an empty stomach a glass of water will cleanse your body and help dull the feeling of hunger, and therefore, reduce the risk of overeating.
And, of course, to clean the stomach is necessary with the help of special physical exertion on the straight, oblique abdominal muscles, on the press.