Every girl has a problem area. For example, a woman with an apple figure - the most vulnerable to fullness is the upper body. And Triangle the girl has hips and feet. Knowing your problem area, you can develop an integrated approach that will help you lose weight, tighten your muscles, and skin tone.
Why does fat appear in the stomach, hips and arms?
There are several reasons why children gain weight. After releasing bad habits, the results will be visible in the first week. Many do not think about what actually ruins the body. Let's consider in detail the reasons why weight gain increases at a speedy speed.
- Incorrect nutrition
- Stress, experience
- Lack of physical work
Life rhythm does not allow you to stop and have lunch or breakfast. Fast food snacks, "rush" sandwiches, large amounts of coffee and carbonated drinks lead to sad consequences. The body accumulates fat due to excess food, as the stomach only has time to digest food.
In addition, the calorie content of the product in unhealthy nutrition is turned off for the allowable norm. For example, there are 481 kcal in the hamburger, and 340 kcal potatoes. To use the calories you receive with such dinner, you need to dig into a potato for at least an hour and cut the firewood as much. For modern people, this is just like the 3 -hour active class at the gym. In addition, the stomach will digest the hamburger within 7-8 hours.
No one thinks about a healthy diet. If we talk about the use of healthy foods, then 300 grams of chicken fillets in boiled form contain 510 kcal, and product digestion and assimilation will take 2 hours. Cabbage and cucumber salads (200 grams) contain 41 kcal. There is nothing too much in dinner like that. It will penetrate the body, give strength and passion, will not add kilograms. To use the calories you receive, it needs to spend only 20 minutes in the gym.
No less than improper nutrition, various pounds of various experiences and nerve damage, quarrels and scandals help to get extra pounds. The body makes a "reserve" in the form of fat to protect a person from external influences.
Such problems need to be resolved during personal consultation with psychologists. It needs to monitor your emotional state. In addition, stress often triggers the use of continuous calorie products.
As a rule, fat on the back or stomach arises due to an inactive lifestyle. After 25 years, many already have current work schedules, family tasks and so on, and only move from the point "A" to the point of "B". Forget the need for the burden of sports in everyone's life - you are in the danger of the appearance of extra pounds.
For each type of figure, individual programs need to be developed. A world woman needs to pay attention to the stomach and exercise to strengthen the hand muscles. A triangle girl needs to be involved in the hips and feet. But the owner of the number, the sand clock needs to approach the physical energy comprehensively, as the weight is obtained evenly and also distributed on the body.
A very effective diet
Diet by number type
The diet offered for a wide variety of numbers is a relatively accurate nutrition from the restrictions of any product. Sports and healthy foods will help you lose weight in a few weeks. Each type of figure is characterized by the use of a particular product, which will contribute to the loss of additional pounds.
Apple Figure Type: Change diet
You should start getting rid of extra pounds in the waist with cleansing toxins. There are many recipes for this. Green tea, ginger root is very helpful. You can also contact nutritionists who will develop unique programs that match your health status.
Add to the diet:
- Fiber (root crop, legumes or bran);
- Fresh fruit;
- Honey, fish and walnuts.
- Animal fat;
- Fried products in sunflower oil;
- White bread;
- Smoked ham and meat, salty or canned vegetables, bananas.
Sugar must be excluded. Just don't use artificial replacement assistance. Honey is best. If sugar is not possible to exclude sugar consumption, reduce the amount.
Remove from the diet:
If it is not possible to exclude fried products in the first stage, you can use unprepared olive oil. Chicken breast or boiled fish is best suited. White bread should be replaced by cereals.
Sanding Clock Type Figure: Power rules
Because for this type of excess weight distribution figures on the body are considered normal - weight loss should be approached comprehensively.
Diet should include:
- Protein (chicken breast, low meat, eggs);
- Green leafy vegetables (asparagus, broccoli and so on);
- Natural juice.
White bread is recommended to be completely removed. The excellent replacement for him would be the whole bread. It is also advisable to arrange 1 day of fasting a week.
At the same time, the day before you can't eat tightly, for dinner you can take low meat and vegetable salads. It just needs to talk about unloading the day if you don't have bad habits, such as smoking.
Not included:
- Sweet, including flour products;
- Nuts (except almonds and nuts);
- Avocado and bananas;
- Dried fruits.
For this type of figure, the diet should include daily use of 8 glasses of water. Distribute the reception evenly, every 4 hours you should drink 200 grams of water.
Type of pear figure: a diet for weight loss
The diet for the type of pear figure should include the following products:
- Cottage cheese and dairy products;
- Sea fish;
- Tomatoes or tomato juice (natural);
- Dark rice and herbs.
The bread supplied is only made of coarse flour. Includes beans in the diet.
Under the prohibition:
- Starch (potato, rice);
- Pasta;
- Carbonated drinks;
- Products containing animal fat.
Do not fall into extremes. Boiled chicken, beef is allowed. Tomato juice should be on a daily diet. Also, 30 minutes before breakfast, lunch or dinner (before all food), you need to drink a glass of water.
Rectangle type diagram: rational weight loss
In the diet for this type of figure, you should enter:
- Protein;
- Vegetables and fruits in large quantities;
- Green tea;
- Low -cooked or boiled meat.
Every day, you need to take at least 100 grams of cottage cheese (or a glass of kefir). This improves the metabolic process, will lead to normal weight.
Fully not included:
- Alcohol (say only a glass of red wine several times a month);
- Acake products, sugar -gula;
- Coffee;
- Potatoes.
Morning coffee should be replaced with green tea. Almonds are ideal for snacks. This is a product with negative calorie content, which means that it will force the body to work twice as fast, while patting it completely.
An effective diet for 2 weeks
Food schemes, variations
Regardless of the type of figure, it is necessary to develop your own power scheme, taking into account the suggestions set forth in the diet. Eating must be at a certain time, without any conflict with the schedule.
Power table for all types of numbers:
Eating should be divided by 6-7 times. Estimated food routines look like this (allowed to adjust):
- Breakfast - from 8: 00 to 10: 00;
- Second breakfast - from 11: 30 to 12: 00;
- Lunch - from 13: 00 to 14: 00;
- Evening snacks - from 15: 30 to 16: 00;
- Dinner - up to 18: 30;
- The second dinner is up to 20: 00.
You can customize this table depending on your own daily routine. Breakfast should be about 30 minutes after waking up. But the last meal should be done not 4 hours before bedtime.
This approach to power graphics will accelerate metabolism. The food will be digested faster. Make sure you arrange "snacks" between breakfast, lunch and dinner. However, it is important to remember that it should be snacks, for example:
- Low yogurt or yogurt;
- Green fruits (except wine);
- Vegetable salad;
- Fruits or dried beans (if the diet allows your type of figure).
The main thing is, with this approach, the body will have time to digest food, and you will not stay hungry. In addition, before eating (in 20-30 minutes), you need to drink 1 cup of cold water. It is important to remember that water is water, not tea, coffee or other drinks. After eating for 30 minutes (minimum), you can't drink anything.
Power scheme, planning
Planning is an important aspect of any business, including weight loss. It is necessary to determine the goal. It is important to know the type of weight that is appropriate for your type of figure. Take 55 pounds as a base.
Let this weight become a goal. Next, it is necessary to determine the terms you can lose additional pounds. For example, if now weigh is 70 kg, then to reach 55 kg, you need 3-4 months.
The plan should be prepared for several periods:
- First and most importantly: you should carefully consider the menu the next day. Every day, set your job not deviating from the plan;
- Plan a mini cycle. Losing weight is normal if someone gets rid of 2 kg a week. For 2 weeks, it is necessary to draw an estimated plan for nutrition and training;
- Moon and cycle. Different schemes need to be planned for 30 days. In the first two weeks of this month, someone tried certain diet and physical activity. If the program is not working properly, you need to include other exercises in training and use other power circuits. The effectiveness of such an approach would be a higher order of magnitude than compliance with a strict diet;
- Full cycle (3-4 months). For this period, it is necessary to think through a metaphorical plan strategy. In the first month, a program works, in second place, and so on.
The effectiveness of planning is clear when understanding that a diet cannot produce full results. As well as the same physical training.
After all, the digestive system, just as the muscles are used to the same load. Exercise and menus (reduce the calorie content of the dish and return to the previous diet), it will definitely lose weight and achieve planned results.
An effective diet for a month
Menu for numbers type
The menu for diet must be carefully considered. It should be based on the list of recommended products, in this case, weight loss will move fast. Consider the daily menu for different types of numbers.
Diet menu for numerical apple type
Breakfast
- Boiled eggs,
- whole grain bread (1 piece),
- Mozarella Cheese (can be replaced by accessible),
- 100 grams of boiled chicken fillets.
You can replace the list of products above with buckwheat or oats.
Lunch
- 2-3 walnuts;
- Green apple.
Low yogurt or yogurt, vegetables or fruits, except grapes and bananas, perfect as a substitute.
Dinner
- Chicken fillet - 200 grams (boiled or steamed);
- Greener - green beans;
- Vegetable salads -Experienced with olive oil.
Vegetable soup -lightweight or boiled fish is very good. As a side dish, it is best to use beans, broccoli, patches, and more. More right to exclude potatoes from diet.
Evening snacks
- Pear;
- Cheese or kefir.
Dinner
- Broccoli or patch peanuts;
- Boiled fish;
- Vegetables;
- The new juice is squeezed.
Juice can be selected for your own taste. Pineapple is best suited. You can replace the juice with ginger tea with lemon.
The second dinner
Low yogurt or yogurt. Green apples or some pieces of cheese.
Every day you need to drink at least 2 liters of water daily according to the routine shown in the previous section.
Diet menu for the type of sand clockwise
For this type of figure, weight loss should begin with a decrease. Estimated menu:
Breakfast
- Boiled eggs - 2 pcs. ;
- Oatmeal (100-150 grams);
- The new juice is squeezed.
Lunch
Kefir or low yogurt
Dinner
- Light chicken or soup;
- Green vegetables (you can let salads with olive oil);
- Newly squeezed juice (30 minutes after lunch).
Evening snacks
Grapefruit or a piece of pineapple.
Dinner
- Fish steam (low -fat);
- Vegetable salad;
- As a side dish, you can use any porridge, the exception is white rice.
The second dinner
100 grams of almonds or peanuts, a glass of kefir (scheme).
Diet menu for pear type or triangle
Breakfast
- Flakes oats (200 grams);
- Tomato juice (200 grams);
- Green apple.
Lunch
- 100 grams of cottage cheese;
- Green tea.
Dinner
- Boiled sea fish (2 small pieces);
- Dark rice;
- A glass of tomato juice (half an hour after lunch);
- Vegetables.
Evening snacks
Low yogurt and apples.
Dinner
- Boiled chicken or beef;
- Buckwheat or nuts;
- Vegetables;
- A piece of grain bread.
The second dinner
A glass of tomato juice or other freshly squeezed.
Menu for a number of rectangular numbers
Breakfast
- Cottage cheese (100 grams);
- Green apple;
- Green tea.
Lunch
Smir yogurt or kefir.
Dinner
- Chicken and vegetable soups (potatoes must be excluded and replaced with nuts);
- Whole grain bread - 2 pieces;
- Lightweight salads.
Evening snacks
100 grams of almonds or peanuts.
Dinner
- Low -cooked meat (beef or chicken);
- Soba porridge;
- Vegetable salad.
The second dinner
Cottage cheese (100 grams) or a glass of kefir.
You can customize the menu according to the list of products allowed for each type of figure. Developing individual programs, then weight loss will be easy and fast.
Conclusion
The desire to normalize her body is visible to all girls, regardless of the type of figure. Before choosing a power scheme or continuing the implementation of a weight loss plan according to your diet, you must make sure that you really need it. Without firm belief, nothing will succeed in their strength.
And the last one: Now remove all the clothes that don't fit your type of figure. Don't change anything! You just have the right to get the best clothes that will emphasize your advantages and hide the weaknesses. Success!