Diet to remove belly fat: a systematic approach and a combination of proper nutrition and physical activity. Massage, sports, diet to remove sides - work best in combination

Living conditions, neglect of nutrition, poor quality of food, lack of vegetables/fruits make many people wonder how to eat properly in order to lose belly fat. The threshold of hot summer days motivates both men and women to take a critical look at their own figure, start physical activity and adjust their diet to easily lose excess weight.

Rules for losing belly fat

Nutrition for losing belly fat requires normalization of metabolism. This is facilitated by the inclusion in the diet of a large amount of fiber - the main enemy of fat relations in the abdominal area. This component in food is also a way to cleanse the intestines, remove toxic substances, enhance metabolic processes, lose weight, remove sides and belly. A hearty breakfast, a medium-calorie lunch, and a minimum of fatty foods for dinner are recommended. An afternoon snack and light snacks during the day are acceptable, and a daily water intake of about two liters will help in the process of losing weight.

Fractional meals

A special nutrition system that involves dividing the diet into small portions has successfully proven itself in the principles of getting rid of weight, belly, and sides. Fractional meals for weight loss are designed for a break between meals of no more than four hours. This speeds up metabolic processes and improves the absorption of substances. The main thing is that increased frequency of meals allows you to intensify the processes of digesting food and quickly processing fat reserves. Eat as soon as you feel hungry, stop eating as soon as you feel full.

Caloric content of the diet

Reducing caloric intake should be done wisely. You shouldn’t immediately limit your daily intake to the effective but dangerous 900 kcal mark. When calculating your daily caloric intake, take into account your lifestyle, desired final weight and body type (somatotype) - small, medium or large. The latter, in their best shape, can weigh 10% above normal. Important: no matter how much you want to lose weight, in no case lower the calorie level below 1000 for girls, 1200 for men.

Fat burning products

When determining which foods help you lose weight in your belly and waist, make the right choice. Eat the following:

• asparagus, squash, zucchini, celery;
• apples, papaya;
• ginger, flax, mustard;
• beets, turnips, zucchini, eggplants;
• cranberries, raspberries, strawberries, pineapple;
• pepper (chili, bell);
• citrus fruits (grapefruit, tangerine, lemon);
• spices (cinnamon, cumin, coriander);
• cabbage (broccoli, cauliflower, white cabbage, Chinese cabbage);
• greens (sorrel, spinach, onion, dill).

What not to eat when losing belly fat

The question of which foods to exclude in order to remove belly fat is most acute for those losing weight. The list of prohibitions includes products:

• retaining fluid in the body - with an excessively salty or sweet taste;
• dairy products, the fermentation of which contributes to bloating with an increase in volume;
• carbonated drinks, alcohol.
• fatty fried foods;
• pasta, semolina;
• juices from concentrates;
• white bread, bakery products.

What to drink to lose belly fat

It’s clear how to lose belly fat with diet. There is no less talk about drinks that promote weight loss. You can remove fat from the sides and abdomen by normalizing your water balance. Water, tea, freshly squeezed juice in moderation. herbal infusions are excellent methods for getting rid of kilograms and centimeters in the sides. Many have appreciated the benefits of hot ingredients: ginger drink has become popular recently. The preparation is simple - pour hot water over the grated ginger root and let it brew. For taste and to enhance weight loss, use lemon and honey.

Diet for a flat stomach and sides

A diet to reduce belly fat involves introducing all the principles of proper nutrition. There are no special secrets: you can lose weight and inches on your sides and stomach only with persistence and a complete change in your worldview. It is possible to change habits, the main thing is to try to balance your weight loss menu. Having decided on a diet, stick to it constantly so as not to provoke re-growth of the sides and abdomen.

How to remove belly fat for a man

Diets for men from the abdomen and sides are somewhat different from women's, which is due to the peculiarities of physiology. The stronger half needs more calories. The male audience will be able to lose weight, remove a fat belly and boring sides by giving up the “enemy” of the male figure – beer, a liter of which contains approximately a quarter of the daily calorie intake. When deciding how to eat properly in order to remove the belly and sides for men, it is recommended to observe the following ratio:

• fat – 20%;
• proteins – 50%;
• carbohydrates – 30%.

How to reduce belly and sides in women

Even the most optimal diet for losing belly fat for women will not allow you to quickly turn soft folds into a sculpted belly in a short period of time. Refusal of forbidden foods and fractional meals are guaranteed to contribute to weight loss and volume reduction. However, the process of getting rid of the belly that sticks out above the belt, the sides hanging over the elastic of the trousers, does not take one week. The main thing is to reduce your calorie intake. Remember that the lower your weight, the fewer calories you need. Adjust this indicator throughout the entire weight loss process.

Diet menu for a week for losing belly fat

In tandem with physical exercise, the nutrition menu for losing weight in the abdomen and sides is aimed at burning subcutaneous fat, removing extra pounds, reducing waist size, and also ensuring overall weight loss. For beginners losing weight on the sides and abdomen for 7 days, it is recommended to use the following weekly menu. It will help against excess volume in the waist area and contribute to the formation of a flat, attractive and toned stomach. The list of belly fat burning diets is as follows.

Monday:

• Have breakfast with toast (made from wholemeal flour) and low-fat yoghurt (no more than 200 ml).
• Meals for lunch include a delicious salad, which includes white cabbage, cucumbers and peppers. Boiled rice will give you a feeling of fullness (do not exceed the serving size of 150 g).
• Dinner with boiled chicken or beef (100 g), complemented by a side dish of eggplant, is an excellent choice for those who want to remove sides and lose weight.

• Start your morning with breakfast with low-fat cottage cheese and a cup of green tea; weak coffee is allowed if it’s really difficult.
• Have a satisfying lunch: a portion of rice and boiled beef (100 g of each dish).
• Have dinner with a salad of tomatoes, onions with vegetable oil dressing (serving size 200-250 g), washed down with a glass of tomato juice.

• Breakfast – the middle of the work week should start with boiled turkey with green tea;
• Meals for lunch - the choice would be boiled or steamed low-fat fish (150 g is enough), complement your lunch break with sauerkraut salad - an excellent fat burner, which helps to lose belly fat.
• You can have dinner with rice and an apple, and before bed, a glass of fresh apple juice is allowed.

• Start your day to lose weight with breakfast, which includes boiled veal (about 100 g) with tea or coffee.
• Continue at lunch for weight loss with a portion of vegetable soup cooked in a weak broth, followed by a snack of bread with bran.
• Nutritionists suggest finishing Thursday with a 150 g portion of boiled chicken meat, complemented by a side dish of boiled rice.

• End your work week with breakfast of one glass of low-fat kefir and toast.
• Meal menu for lunch for weight loss: two medium-sized baked potatoes with carrot salad, seasoned with sour cream and lean fish (boiled, of course) – 150 g.
• It is recommended to have boiled veal for dinner (no more than 100 g), with a side dish of salad with fresh vegetables (optional: peppers, tomatoes and cucumbers).

• Specialists in rapid weight loss processes spend their weekends on relaxation. Complete your modest breakfast with low-fat hard cheese, but no more than 100 g, with toast and green tea.
• Lunch on porridge with vegetable salad with cucumbers, tomatoes, onions and peppers
• Dinner – beef with cabbage and fresh cucumber salad, dressed with vegetable oil (ideally olive).

Sunday:

• The “sweet” day begins with an egg with herbal tea and a bonus in the form of two oatmeal cookies.
• Lunch – steamed meat (chicken, beef or turkey) with porridge or boiled or baked potatoes.
• Meal for dinner - sweets again: fruit salad of pears, apples, plums, citrus fruits, before that eat boiled chicken (about 200 g).

Video: Foods that remove belly fat

Fat deposits in the abdominal area largely disrupt the beauty and harmony of the female figure. Having noticed the first signs of an increase in waist size, ladies are looking for information on how to eat properly in order to lose belly fat. With the help of a specially selected diet, you can regain your slimness, although it is unlikely that you will be able to get by with just one menu correction.

Dietary nutrition is an integral part of any weight loss program. If you want to get rid of fat in problem areas of the body, particularly the stomach, you need to make special changes to your diet. It is important to take into account the properties of foods that can promote fat deposition or prevent this process.

To get rid of extra pounds that are concentrated in the peritoneal area, you should first replace foods containing animal fats and unhealthy carbohydrates, coconut, palm, rapeseed oils and preservatives with foods that are sources of vegetable protein, fiber and starch (this substance improves metabolism):

• beans, including asparagus beans;
• buckwheat;
• chickpeas;
• oatmeal;
• brown rice;
• barley;
• lentils

8-10 g of salt per day will not be critical, but if desired, you can sometimes replace this spice with lemon or grapefruit juice. A little lean boiled meat is allowed (preferably chicken or rabbit), eat fish dishes from mackerel, herring, salmon, tuna, trout, halibut, cod. The main foods that burn belly fat are vegetables, fruits and berries:

• carrots, cauliflower and savoy cabbage, broccoli, kelp, green peas, beets, cucumbers, tomatoes, onions, radishes, beets, zucchini, pumpkin;
• baked apples, fresh citrus fruits, plums, peaches;
• watermelons, blueberries, cranberries, raspberries, strawberries.

Exotic fruits will also help, burning belly fat thanks to the unique substances found in their composition:

• a pineapple;
• banana;
• avocado.

When preparing salads, use olive oil instead of the usual vegetable oil. Dried fruits will help you reduce your appetite and improve the functioning of your digestive system:

• prunes;
• dried apricots;
• raisin.

Most fruits contain too much sugar, so actively eat only the recommended fruits.

To ensure that your efforts are not offset by mistakes in building your diet and lifestyle, remember the following tips:

1. Eat small meals 5-6 times a day.
2. Have dinner 3 hours before bedtime.
3. Do not exceed the daily value of 1,500 kcal.
4. Be physically active and stay in a good mood.

Drinks that give you a thin waist

Knowing that you need to actively eat to lose belly fat is not enough to achieve good results: it is important not to forget about the drinking regime. To lose belly fat, you need to drink about 2.5 liters of pre-frozen and then melted water per day. Melt water is not only clean, but also helps cleanse lymph and burn fat. The answer to the question of what to drink in the morning to lose belly fat faster is simple: a glass of thawed water half an hour before breakfast. Consume dairy drinks:

• kefir;
• serum;
• drinking yogurt.

After a meal, a cup of warm green tea will not be amiss. This drink contains caffeine, which stimulates metabolism, causing calories to be burned. It is advisable to drink other drinks, except dairy, no later than 25 minutes before a meal and only a couple of hours after a meal, so that the liquid does not slow down the process of absorption of nutrients.

Natural juices should be diluted by half with water or replaced with compotes, decoctions of herbs and dried fruits. Also replenish fluid reserves with still mineral water. When choosing a mineral water, pay attention to the label: water that promotes weight loss should contain a lot of potassium and sodium. This substance suppresses the feeling of hunger, making it easier for you to tolerate a lack of calories and lose weight at a rapid pace.

What should you exclude from your diet in order to lose belly fat?

Be sure to give up foods that contribute to the development of obesity and increase appetite. This category includes:

• carbonated and alcoholic drinks;
• coffee, cocoa, whole milk;
• potatoes, corn;
• fried and fatty foods, especially pork;
• smoked meats, canned food, pickles, marinades;
• sauces, spices, ketchups, mayonnaise;
• chips, crackers, fast food;
• sweets, sweeteners, baked goods made from premium flour.

If such products are present in your menu, the process of fat deposition on the abdomen will not stop.

Diets for a flat stomach

People who are overweight in this part of the body often wonder whether a certain diet will help get rid of their belly fat or whether it’s enough just to start eating right. Please note: following a diet designed to reduce belly fat will show results within a few months. If you need to accelerate your success, choose one of the options below for which diet to go on in order to lose belly fat in the shortest possible time.

1 day:

1. Apples – 3 pcs.
2. 205 g garden cabbage.
3. Raw carrots – 5 pcs.

Day 2:

1. Pears – 4 pcs.
2. 205 g boiled beets.
3. Lettuce peppers yellow, orange or red – 6 pcs.

Day 3:

1. Orange – 2 pcs.
2. 205 g boiled broccoli.
3. Apples – 4 pcs.

Day 4:

1. Grapefruit – 1 pc.
2. 25 g boiled green beans.
3. Prunes – 10 pcs.

Day 5:

1. 205 g grapes.
2. 205 g boiled kohlrabi.
3. 1 orange and 1 apple.

Day 6:

1. 105 g dried apricots.
2. Tomatoes – 4 pcs.
3. 205 g cabbage.

Day 7:

1. Pears – 3 pcs.
2. Boiled carrots – 5 pcs.
3. Cucumbers – 3 pcs.

This is a very effective diet; it is not difficult to remove belly fat by following these instructions. But before you significantly restrict yourself in food, consult your doctor to find out whether your health condition allows you to eat this way for 7 days.

Diet of protein and carbohydrate days

The duration of the diet is 10 days. Meat and vegetable days should be alternated.

1 day:

1. In the morning - a glass of water.
2. For breakfast – 1 egg, cucumber and green salad.
3. From lunch until 18.00, divide about 600 g of boiled chicken without skin into equal portions (for degreasing purposes, the first water after boiling must be drained).
4. Salting food is prohibited.

Day 2:

1. Prepare 8 servings of salad from 1.5 kg of vegetables: carrots, cabbage and beets with the addition of 1 tsp. lemon juice instead of salt.

Watermelon diet

This diet plan is an excellent option for losing weight in the summer-autumn period.

1. For 5 days, eat 1 kg of watermelon pulp per 10 kg of your body weight.
2. Over the next 10 days, gradually add oatmeal and a slice of cheese in the morning, and a vegetable salad and a piece of lean white meat at lunch.

Classic diet

1. Breakfast: low-fat yogurt, orange or tangerine – 1 pc. or soft-boiled egg, 2 rye bread.
2. Lunch: 200 g of boiled chicken, 250 g of fish (cod, hake, pollock are suitable), salad of fresh herbs and vegetables.
3. Afternoon snack: 280 g of low-fat vegetable soup.
4. Dinner: 250 g turkey meat or chicken breast, citrus fruit - 1 pc.

If you choose this menu, your excess weight loss will be about 4-5 kg ​​within 14 days.

Remember: any diet should be well tolerated by your body and applied after making changes to your basic diet. Otherwise, if you start eating too quickly according to a rigid plan, an acute calorie deficit and hungry fainting are possible.

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This article is based on scientific evidence, written and reviewed by experts. Our team of licensed nutritionists and estheticians strive to be objective, unbiased, honest and present both sides of the argument.

In the modern world, full of stereotypes imposed by television, advertising and other media, millions of women strive to achieve an ideal figure at any cost. In order to look like the girls from the cover, lovely young ladies resort to a variety of ways to lose excess weight. However, often unnecessary centimeters go away completely from the places where they were wanted, changing the female figure far from for the better. Instead of the unfortunate extra centimeters on the waist, sides and hips, the first to lose weight is the main female privilege - the breasts, which you always want to enlarge. But how to remove the belly and sides without damaging the chest and other parts of the body? It turns out that there is a special diet that allows you to get a flat stomach and achieve the desired results.

War on excess deposits

The area of ​​the hips, abdomen and sides in women these days is usually called problem areas. It is in these parts of the female body that there is an accumulation of excess fat, which is so difficult to get rid of. And the reason for this is simple physiology. Nature made sure that a woman’s body could cope with the reproductive function at any time - to bear, give birth and feed a baby, and therefore awarded the fair half of humanity with bodies that accumulate fat “reserves”. And although, as they say, you can’t argue with nature, every girl wants to remove it, and thereby open up wide possibilities for her wardrobe. A diet for a flat stomach in this case is not the only effective way. To achieve truly visible results in the fight against extra centimeters on the waist, an integrated approach should be used, aimed at both reducing fat and increasing skin tone and muscle elasticity. Thus, in order to remove the belly and sides, you need not only to go on a diet, but also to start exercising, doing and moisturizing your skin.

No matter what various advertising slogans say, you won’t be able to get rid of fat deposits on the waist without a special diet for losing weight in the abdomen and sides. This weight loss program is designed to have a local effect, remove fat from the problem area and at the same time correct the rest of the body. The fundamental factor of the diet is the complete cessation of smoking and any alcohol. It has been proven that smoking and alcohol significantly disrupt metabolism, and beer generally oversaturates the body with female hormones, which cause fat deposition in the waist and abdomen. It is not at all surprising that consuming these products does not allow you to achieve slimness while losing weight.

A diet for the abdomen and sides involves eating food according to the principle: little and often. Food is consumed every 2-3 hours, after the feeling of hunger occurs. Portions should be small, and you should leave the table slightly hungry, given the fact that satiety comes 15 minutes after eating. Meals should last at least 20 minutes and take place in a good mood. With this diet, the stomach will gradually narrow, each time requesting less and less food.

Permitted and prohibited products

A quick belly fat diet should include foods such as:

• berries, fresh fruits and vegetables;
• cereals;
• eggs;
• legumes;
• nuts and sunflower seeds;
• dairy and fermented milk products;
• olive and sunflower oil;
• fish and seafood;
• lean meats (chicken or turkey).

In order for the diet to bring maximum benefit, it is necessary to almost completely exclude from the diet foods that contain cholesterol or negatively affect the metabolic process in the body. This includes the following products:

• smoked products and dishes that not only contain a huge amount of calories, but also negatively affect human health, especially when consumed in large quantities;
• various semi-finished products, canned food and fast food products should be completely excluded from the diet, as they contain absolutely no useful elements;
• reducing the consumption of flour products and sweets, which most quickly contribute to the deposition of calories in the fat layer;
• you need to try to reduce the level of fried foods, as well as various fast food dishes that contain many harmful chemical additives that contribute to the development of obesity.

You should also forget about margarine, whole milk, cereals and instant soups.

A diet that allows you to quickly lose belly fat involves drinking plenty of purified plain or mineral water (at least 8 glasses a day), herbal or green tea.

Diet for the belly: sample menu for 1 day

Breakfast: 1 soft-boiled egg, one crispbread, or 150 grams of diet yogurt and 1 orange.

Lunch: vegetable soup, 250 grams of fish or meat without skin, vegetable salad.

Dinner: 75 grams of steamed beans, grilled steak, 1 orange.

Lunch and dinner can be swapped.

• Water on an empty stomach. Every day, in the morning, 30 minutes before meals, you need to drink a glass of warm water with lemon squeezed into it, which activates the intestines and ensures.
• Skin moisturizing. After taking a shower, you need to apply regular or to the skin of problem areas of the body, tightening the skin and making it more elastic.
• Wraps for problem areas. To make the abdomen firm, you need to do regular wraps. A coffee wrap or seaweed mask perfectly moisturizes the skin, making it firmer and more elastic.
• Movement and movement again! To achieve the desired result, you need to select an effective aerobic complex, and then include it in your daily gymnastics.

Exercises for losing belly fat: how to get a flat stomach

As mentioned earlier, a flat stomach is not achieved through diet alone. In addition to dietary nutrition, there is also a set of special exercises that allow you to get rid of the ill-fated “life preserver” around your waist without much time and effort.

Exercise: “Torso bends”

Starting position: standing, hands on your belt, legs spread shoulder-width apart. The body is tilted slowly 15-20 times to the left and right.

Exercise: “Torso turns”

Starting position: standing, arms at chest level and bent at the elbows, legs spread shoulder-width apart. Rotation of the torso to the right and left is performed while exhaling, duration is 5 minutes.

Exercise: “Scissors”

Starting position: lying on the floor, arms along the body, legs 15 centimeters off the floor. In several approaches, we imitate the movement of scissors with our feet until fatigue sets in.

Exercise: “Elbow-knee”

Starting position: lying on the floor, legs tucked, hands under the head. With our left elbow we slowly reach towards our right knee, freeze for a few seconds and lie down on the floor again. We repeat the same with the opposite elbow and knee. The duration of the exercise is 5 minutes.

Exercise: “Bicycle”

Starting position: lying on the floor, legs slightly bent at the knees and raised, arms along the body. We imitate riding a bicycle with quick movements.

Exercise: “Freezing”

Starting position: lying on the floor or on the bed, with a pillow under your head, arms along your body, legs extended down. In this position, you need to pull in your stomach as much as possible, using your abdominal muscles, hold for a while and completely relax.

Slimming belts

Special weight loss belts will help enhance the effect of training and focus fat burning specifically on the waist and abdomen. The principle of operation of such a belt is the same as that of special sports trousers and leggings for weight loss. It creates a heat-insulating layer in the problem area. During training, the skin under the belt sweats intensely, and fat is burned in exactly the right place.

An example of such a belt is one that can be bought on iherb. It is made from safe, latex-free, non-slip neoprene. The shape of the belt allows you to move comfortably. It is ideal to use a belt in combination with a weight loss belt, which increases blood circulation and enhances sweating in the problem area. In addition, the gel relieves muscle fatigue.

They will help supplement the effective complex, which will provide the necessary energy for training and help fat burning.

Diet video for belly fat