Slimming the sides and stomach includes proper nutrition and exercise.
The main foods that should be included in the diet are vegetables, fruits, nuts and seeds, dairy products, chicken, legumes, seafood, grains, peanuts and olive oil. Instead of drinks it is better to use green tea and herbs.
You need to eat six times a day. The main meals are breakfast, lunch, dinner, in between two hours you can enjoy a snack. The main thing is moderation, to achieve the result, you can not starve or overeat.
Diet for weight loss on the sides and stomach
A diet for the sides and stomach requires the rejection of alcohol, soda, sweet juices, instant cereals, canned food, salty and sweet nuts, whole milk, fried vegetables, margarine, honey and jam, chocolate, sweet pastries. Proper nutrition will help burn fat.
Sometimes it is useful to arrange fasting days for weight loss on the sides and stomach. 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, fasting days help remove toxins from the body.
Exercises to burn fat from the sides and stomach
To get rid of fat on the sides and stomach, physical exercise is necessary, especially for the press.
It is advisable to do from 2 to 4 exercises per week with a minimum duration of half an hour. The important condition to burn fat is during exercise, the heart is beating and breathing. You can't force something, it's better to practice regularly and without fanaticism.
- Lie on your back on the gymnastics mat, place your hands behind your head. Slowly bend your legs at the knees and pull them to your chest. Lift your legs up, hold them at right angles to the body, count to 5 and slowly return to the starting position. Repeat 10-15 times.
- Same starting position. Bend your knees. While exhaling actively, draw in the belly. This allows you to develop proper breathing by using abdominal pressure, which is necessary for the development of the abdominal muscles. Breathe like this for a few minutes, but without tension.
- Same starting position. Stretch your arms along the body, lift your legs slightly, bend slightly at the knees and stretch them. Cross your legs, raise your head slightly, return to the starting position. There is no need to lift the legs high, the exercise is more effective if you place them closer to the floor. Repeat 10-15 times.
- Same starting position. Slowly, at the same time, lift your legs slightly bent at the knees and lower them at the same rate. Then do the same with each leg. Run 10 - 15 times.
- Same starting position. Lift your legs without bending your knees, bring them behind your head and touch the floor. Close your eyes and breathe through your diaphragm 4-6 times. As you exhale, open the bend so that the vertebrae touch the floor one by one. Do not rush, so as not to injure 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 the body. Bend your legs, support your hands, sit down, then slowly return to the starting position. Run 10 - 15 times.
- Lie on the floor, keep your hands slightly away from the body, place your palms on the floor. With the legs, do the movement, like when swimming with the breaststroke, with the knees apart, and the heels together. Run 10 - 15 times.
- Lie on your right side. Place your right straight arm under your head, place your left at the waist. Raise and lower your left leg. With the same leg, then make a cycling movement. Return to the starting position. Roll over to the other side and repeat the exercise. Run 10 - 15 times.
- Lie on your stomach, grasp your ankles with your hands, throw your head back and swing on your stomach for 2 to 3 minutes.