A simple and easy belly fat loss diet for beginners. How to become slim

Diet for losing weight on the stomach and sides

Content:

1. Causes of fat deposits
2. Diet principles
3. Authorized Products
4. Diet menu for losing weight on the stomach and sides
5. Diet menu for losing weight on the stomach and sides for 4 days
6. Diet menu for losing weight on the stomach and sides for 1 week
7. Effective diets for losing weight at home
8. Physical activity for the abdomen and sides

To lose weight, you need to exercise and eat high-quality, healthy foods. But losing weight in the abdomen and sides is not an easy task; these places are the most problematic and difficult to correct. And a special diet will help reduce the volume, allowing you to eat with virtually no restrictions and with health benefits.

Myth: There is a special diet to get rid of excess belly fat

Some people who are losing weight think that special diets can fight fat deposits specifically in the abdomen. In fact, when losing weight, a completely different principle works. First, fat is removed from those places where it is deposited most easily. Since many people's main fat reserves are located around the waist, it may seem that the diet only affects it. However, no diet is designed to eliminate fat at a specific point. Exercises too. Switching to a healthy diet and increasing physical activity reduces excess fat tissue throughout the body, including the abdomen.

Causes of fat deposits

Have you noticed that the problem of fat deposits on the stomach and sides is more relevant for women than for men? Representatives of the stronger half of humanity rarely have a sagging stomach or sides that stick out from their pants. The exceptions are men who do not monitor their diet at all, eat fast food, soda, love beer and lead a sedentary lifestyle.

So, women develop deposits even without an addiction to beer and hamburgers. And this feature is associated with reproductive function. Nature made sure that the expectant mother had small reserves of fat necessary to carry a child during famine. Moreover, the layer of fat serves as protection for the unborn baby.

But while maintaining your body in tone, the stomach remains flat even in older women. However, the situation is changed by various factors that influence the appearance of excess weight and body fat:

• Poor nutrition. First of all, eating sugar and flour products provokes the growth of adipose tissue. But even if you give up these products, as well as fast foods, if the ratio of fats, proteins and carbohydrates is incorrect, the body begins to make reserves. Therefore, you cannot completely give up even carbohydrates.
• Stress. Nervous stress provokes the production of cortisol, the stress hormone. And it instructs the body to store fats in reserve. And if you often experience stress while eating right, avoiding the appearance of sides and belly will be problematic.
• Sedentary lifestyle. Reducing activity almost guarantees weight gain. This is due to decreased metabolism and poor digestion. If you have a sedentary job, set aside 2-3 days a week to go to the gym. 1-2 hours of intense training is enough to keep your body in good shape and reduce the risk of obesity.
• Hormonal imbalance. Diseases of the endocrine system lead to malfunctions in many body systems. And the growth of adipose tissue on the abdomen and sides is one of the consequences of thyroid disease and hormonal imbalance. At the same time, losing weight is very difficult even if you follow a strict diet and intense exercise.
• Age. The older the person, the worse the metabolism. For this reason, it is much easier to gain weight after 30 years of age than in your 20s.

One of the common problems is a large volume of the abdomen and sides with normal weight. In this case, the main emphasis is on physical activity to speed up the weight loss process.

Tips for effective weight loss

No to carbonated drinks!

It has been scientifically proven that daily consumption of sugary carbonated drinks and packaged juices increases your chances of increasing your weight by 65%. Products labeled “dietary” are also prohibited, as this is just a marketing ploy. Moreover, sweeteners used in diet drinks whet the appetite and provoke overeating. To painlessly switch from soda to clean water, at first you can add a mint leaf, a slice of lemon or a slice of cucumber to the latter.

Attention to detail.

Large supermarkets place food flavored with sugar, trans fats and salt in places most visible to the human eye. What makes it attractive is not only the colorful packaging, but also the promise of quick saturation. To avoid temptations and associated weight gain, it is better to avoid shelves in the line of sight. The order in the refrigerator should be organized according to the same principle: first of all, the eye should fall on healthy food, that is, fruits and vegetables.

In any situation... we brush our teeth.

Brushing your teeth is a simple and effective way to make any diet easier and more effective. What is mouth rinse? But this is a signal to the body about the end of the food absorption process. Toothbrush has a tremendous psychological and physiological effect on the body because it helps stop the urge to chew.

Diet principles

To lose weight in the abdomen and sides, you first need to eliminate the cause of weight gain. If you have problems with endocrinology, then be sure to undergo treatment. If your thyroid gland is functioning normally, eliminate other factors that cause weight gain:

• Eat often, but in small portions. A strict diet and hunger strikes will do more harm than good.
• Avoid sweets, soda and flour products.
• Increase your physical activity. If you don't have time to go to the gym, do aerobics, yoga, or take a walk at home in the evenings.
• Even ordinary stairs will do.
• Maintain a drinking regime by drinking at least 1.5 liters of clean water per day. In summer, the body needs more - at least 2 liters per day.
• Avoid salt or reduce your intake. It’s unusual and tasteless only for the first 5-7 days, then you will get used to the new taste of food and it will seem more pleasant to you.
• Watch your calories. Buy a kitchen scale, weigh each food you eat and record it in a food journal. This will help you calculate the amount of calories you are taking in and adjust them to be a little less than normal.

Types of diets

There are several options for effective diets that can quickly remove fat deposits.

Kefir

This diet allows you to lose 8 kg in 10 days and significantly reduce your waist size. But it is not indicated for everyone in its pure form, since with gastritis with high acidity, such a diet only worsens the condition. Therefore, you should first consult your doctor.

Nutritionists offer a diet option that includes additional products.

Sample menu for 10 days:

Tomato

Some experts believe that a tomato diet will help you achieve slimness most effectively. This method of weight loss has contraindications - gastrointestinal diseases.

You need to eat strictly according to the clock. Approximate daily diet:

With this diet, you need to drink a sufficient amount of water - at least 2 liters per day, unless there are contraindications. The duration of the diet is no more than three days.

Buckwheat

Buckwheat porridge, which is the basis of this diet, contains only 313 kcal per 100 g.

The cereal is prepared in a special way:

1. Pour boiling water in the usual proportions for preparing porridge.
2. Wrap the pan with cereal in a towel and leave overnight.

The finished porridge is divided into 6 meals.

The serving size should be small, no more than 100-150 g. Salt and oil are not added.

For women who find it difficult to maintain such a diet, there is a more gentle variation:

The duration of this diet is 1 week. During this time you can lose 5-6 kg.

Rice

This diet is quite strict. There are several options.

A 7-day mono-diet involves the following diet:

Boil 400 g of brown rice per day and divide the total amount into 5 meals. You can only drink water and green tea without sugar, but the latter - no more than four cups a day.

A rice diet for 3 days makes it possible to lose 2-4 kg, but is fraught with exhaustion.

For a flat stomach

This diet helps eliminate belly fat, but without physical activity it is ineffective. It is imperative to pump up your abs in the morning, doing exercises for each muscle group. The fact is that a flat stomach is the result of muscle work. If they are in good shape, they will support the intestines and stomach. If you are weakened, then any diet, even the most strict, will not help.

When dieting for a flat stomach and slender thighs, a girl should not eat:

• sugar and any sweets (jams, jams, fruit jellies, caramel, marmalade, chocolate);
• whole milk, which leads to flatulence;
• smoked meats;
• margarine and confectionery fat;
• fast food;
• fried foods;
• canned vegetables;
• almost all types of cabbage.

Some of these foods contain a large amount of calories, which turn into fat deposits. The other part causes increased gas formation and bloating.

Healthy foods for a flat stomach:

• neutral vegetables (zucchini, cucumbers, pumpkin, onions, carrots);
• lean meats (rabbit, turkey);
• oatmeal and rice;
• seafood;
• avocado;
• quail eggs (they do not contain “bad” cholesterol);
• olive oil.

The emphasis should be on vegetables, as they contain a lot of fiber, which normalizes digestion, improves intestinal function and at the same time gives a feeling of satiety.

Simple

The simplest and cheapest diet for a flat stomach looks something like this:

There should be no more than three hours between meals.

It is necessary to adhere to such a diet for a long time - for a month. This diet allows you to eat a relatively varied diet. But such light food does not contain everything the body needs. Therefore, you will have to take vitamin complexes.

It is recommended to carry out fasting days. For example, eat only apples (in any quantity) and drink up to 3 liters of water per day. Throughout the day you can drink tea and herbal decoctions.

For a week

An effective 7-day diet allows you to achieve quick results.

A sample dietary menu for a week looks like this:

On a weekly diet, it is recommended to drink green tea in the morning, or, as a last resort, unsweetened coffee. You should drink clean water throughout the day.

For women over 50 years old

Losing weight after 50 may not be safe. Doctors believe that a sudden change in weight, which accompanies almost all diets, can have an extremely negative impact on the condition of the cardiovascular system.

Therefore, women during menopause can only lose weight under the supervision of a nutritionist.

Eating right in this case is more important than losing weight. It is enough to give up fatty, spicy and salty foods, consume less salt to avoid swelling. You need to drink more water. And the amount of caffeine and herbal teas should be limited.

If a doctor prescribes medicinal water, then all recommendations must be strictly followed.

To lose weight, it is recommended to increase your calorie expenditure. During the period after menopause, moderate physical activity is allowed - yoga, breathing exercises, Pilates. Exercising will help you remove fat from your hips and waist.

With a sedentary lifestyle

In this case, any of the diets listed can be used.

An example menu for the day might look like this:

Snacks are also allowed: various fruits and vegetables, kefir, yogurt.

Authorized Products

To create a menu for losing weight on your stomach and sides, you need to choose a menu that includes healthy foods with low calorie content. The diet should include:

• vegetables are mandatory foods that can be eaten in almost unlimited quantities (with the exception of potatoes);
• fruits are a source of glucose, especially necessary when completely abstaining from sugar;
• meat - buy only low-fat varieties: chicken breast, rabbit, veal, beef, fish;
• cereals - give preference to buckwheat, rice, millet, lentils, chickpeas;
• vegetable oils – olive and flaxseed oils have particular benefits for the body;
• fermented milk products - be sure to buy kefir, natural yogurt and cottage cheese.

When creating a menu, take into account the ability of some foods to improve metabolism and remove excess fat from the body. With them you will quickly achieve a beautiful waist. These products include:

• cucumbers;
• grapefruit;
• avocado;
• cabbage;
• legumes;
• mustard;
• seasonings (pepper, horseradish);

The right way out of the diet

In order to consolidate the result and not harm the body, you need to know how to properly complete the diet.

The first stage of exiting the diet is to increase the amount of vegetables in the daily diet . It is best to boil them and then switch to raw vegetables.

Then you need to increase the amount of meat and fish in your diet . If they were not in the diet, then you need to introduce them into your menu.

Malysheva’s diet is absolutely safe for human health; the only thing you need to closely monitor is the calorie content of foods eaten per day.

During the week, the calorie content of foods eaten must be increased by about 100 calories due to the carbohydrates and fats contained in them.

For two to three weeks after the diet, you should not engage in serious physical exercise, as this is a colossal load on the body. Physical activity should be limited to exercises and walks. You need to drink more than two liters of pure still water per day.

Vitamins should be taken in tablet form if a person has no contraindications for this.

The period of leaving the diet can last from three days to two weeks. It depends on the state of the human body. Then you need to switch to a complete, balanced and proper diet.

Prohibited Products

Some foods need to be completely excluded from the diet to speed up the elimination of excess fat deposits. These include:

• sweets and sugar;
• flour products;
• sausages, canned food, smoked products;
• fried and highly salted foods;
• alcohol;
• mayonnaise, ketchup;
• boxed juices.

The listed products are the enemies of a beautiful figure, so if you refuse them, fat will begin to disappear from the sides and abdomen.

Proper nutrition to lose belly fat

Adviсe:

1. Proper nutrition - certainly six times a day, in small portions, at equal intervals.
2. You should not skip breakfast.
3. Have dinner a few hours before bed. If you get hungry again, drink some kefir.
4. Eat slowly, in small pieces, chew thoroughly.
5. Drink a lot of clean water and be sure to have one glass half an hour before breakfast.
6. Take photos regularly to track your progress.

Foods that burn belly and flank fat

Certain foods have been proven to cause rapid weight loss. This refers to low-calorie foods, which require the body to expend a lot of energy to digest. They speed up metabolism and promote the production of hormones that use up fat reserves to grow. What you can eat:

• bell pepper;
• cabbage of any kind;
• beets (cleanses toxins, has a mild laxative effect);
• cucumbers;
• pumpkin (satisfies hunger well);
• zucchini and zucchini;
• onion;
• watermelon;
• radishes;
• spinach;
• raspberries;
• celery;
• grapefruit (low-calorie product, satiating for a long time);
• apples;
• squid;
• carrot;
• buckwheat;
• blueberries;
• lean beef;
• turkey fillet;
• egg whites;
• pineapple (helps remove fat deposits);
• cranberries;
• cod;
• beans;
• chicken breast;
• avocado (suppresses appetite);
• kiwi;
• strawberries;
• plums;
• melon;
• oatmeal;
• tomatoes;
• cottage cheese (contains lipotropic substances);
• low-fat cheese;
• cottage cheese;
• lemon;
• greenery;
• fat-burning spices (ginger, cinnamon, chicory, mustard, black and red pepper, horseradish).

What foods to avoid to lose belly fat?

There are also things in people's diets that contribute to fat deposition. What not to eat:

• flour, especially baked goods;
• sweets;
• potatoes;
• meat broths;
• canned food;
• fat meat;
• smoked meats;
• mayonnaise;
• fast food and all other fast food.

Foods that burn fat. What foods will help you get rid of excess fat.

Diet menu for losing weight on the stomach and sides

There are a huge number of diets for losing weight. When choosing, you should take into account your goals - the faster you need to lose weight, the stricter the nutrition system. If we talk about a proper diet that is not harmful to health, then it has several components:

• Small portions - the size of each should not exceed 250 g.
• Fractional meals - there should be 3 full meals and 2 snacks per day.
• Temperature – food should be warm.
• Drinking regimen - drink a glass of warm water every morning, then throughout the day 30 minutes before meals and an hour after meals.
• Combine foods correctly - meat with vegetables, cereals with vegetables. But cereals and meat do not go well together.

Permitted and prohibited products

According to the general rules, while using a diet to lose belly fat in a week, you should not drink alcohol or smoke, because they seriously disrupt the metabolism. Strict restrictions are imposed on other products that interfere with stable metabolism, in particular, the source of heavy carbohydrates, which encourage the formation of fat in the waist area.

When following diets that help eliminate fat deposits, the following foods are prohibited:

• Salt, which slows down metabolism and complicates the removal of fluid;
• Sugar, sweets and jam, which, while in the body, are transformed into belly fat;
• Baked goods and pasta, as a source of heavy carbohydrates, are deposited on the thighs and stomach in unsightly folds of fat;
• Roasting and smoking and fast food edibles;
• Sweet soda, juice bags, coffee, alcohol;
• The champions in the content of starchy substances among vegetables are potatoes, beet and cauliflower;
• Champions in sugar capacity among fruits are figs, bananas and grapes;
• Excessively fatty lamb and pork;
• Champion in fat content among fish;
• All types of sauces;
• Fat cheese;
• Conservation.

To eliminate fat deposits on the waist, you should adhere to a healthy lifestyle and eat foods rich in gluten, vitamins and light carbohydrates. For those who like to count calories, their daily consumption should not exceed 1700 kilocalories.

Approved for use during a diet to eliminate deposits of belly fat:

• Tomatoes, carrots, asparagus, radishes, green peas, cabbage and cucumbers in the form of lean soups, vegetable salads and steamed vegetables;
• Among the fruits and berries used are apricots, peaches, plums, pears, cherries, which are rich in gluten and therefore are dietary and eliminate abdominal fat and normalize intestinal processes;
• Among the greens, celery, dill and cilantro are of particular value, rich in substances necessary for the proper functioning of the body;
• Poultry and lean beef, which are a source of protein, dull the feeling of hunger and promote normal intestinal motility;
• Fat-free fish varieties;
• Kefir and milk are drunk twice a week, one glass per day;
• The curd mass is eaten once per seven days without additives;
• Dried fruits, sunflower seeds and nuts are taken twice a week, a small handful in a raw state;
• Cereals include oatmeal, rice and buckwheat, which supply healthy carbohydrates and dull the unpleasant sensations of hunger.

Diet menu for losing weight in the abdomen and sides for 1 day

If you decide to use the right diet to lose weight on your stomach and sides, then a sample menu for 1 day will help you with this.

• Breakfast. Oatmeal porridge with water and apple.
• Snack. Cheese sandwich, green tea.
• Dinner. Chicken soup, baked fish with vegetable salad.
• Snack. 1 grapefruit.
• Dinner. Seafood salad.
• Late dinner. Kefir or cottage cheese.

If you feel hungry between meals, you can satisfy it with nuts, kefir or any fruit.

Golden rules for achieving a sculpted torso

You can eliminate a few extra centimeters from your waist with a light diet. Despite its simplicity, the diet is really effective, especially for beginners, if you follow a few rules.

Light diet rules:

1. Complete abstinence from alcohol. According to nutritionists, alcohol can not only cause an excessive increase in appetite, but also disrupt the functioning of the body's hormonal system. An example is beer, which causes the production of female hormones, which are instantly deposited on the waist or abdomen.
2. Fractional meals. You need to eat at least 5 times a day, and it is worth considering that the body needs to consume the required amount of protein, which is found in fish, boiled meat, and cottage cheese.
3. Eating vegetables, salads and fruits. They help the stomach feel full and also provide the body with all the necessary elements necessary to digest food.
4. Water. As scientists have long proven, for the proper functioning of the body, you should drink at least 2 liters of water per day. It cleanses the stomach, normalizes blood circulation, which promotes the rapid elimination of waste products.
5. Porridge for breakfast. This is where you need to start every day. Porridge helps saturate the body and relieve hunger for several hours.
6. Consumption of fatty acids. Such elements are found in red fish, nuts and other foods.
7. Cellulose - an indispensable component for the body. It improves intestinal health and also relieves bloating.

   
   If you need an easy diet for losing belly fat for beginners, choose any one that is comfortable for you from those described in this article.

An easy belly fat loss diet for beginners will not only help you lose excess weight, but will also improve your body’s health by cleansing it.

Diet menu for losing weight on the stomach and sides for 4 days

To get rid of fat deposits, you need to constantly adhere to the rules of a healthy diet. Ideally, throughout your life to reduce the risks of various diseases and prevent weight gain.

A sample menu for 4 days looks like this:

Preparing for a diet - rules

There are several of them:

1. You should be psychologically attuned to the diet. You need to determine your dietary goals.
2. You need to try to complete the diet, because failures are fraught with extra pounds.
3. It is necessary to think about the menu, decide which foods can be consumed and which should be limited.
4. You can't suddenly start a diet. Over the course of 3-7 days, you should gradually reduce the amount of food and calorie content. You should drink more water during this time.
5. It is necessary to try to eat according to a schedule to develop a dynamic stereotype. Over time, this will help you eat less and digest food faster.

Diet menu for losing weight on the stomach and sides for 1 week

An effective diet for losing weight on the stomach and sides involves giving up sweets. And in order not to experience a carbohydrate deficiency, you need to include more fruits and cereals in your diet.

The weekly menu looks like this:

Weekly menu for weight loss

Below in the table is another option for 7 days.

Before each meal (half an hour before) you need to drink a glass of clean water.

Effective diets for losing weight at home

If you want to quickly get rid of belly fat and sides, then you should try more strict diets. They help you lose up to 5 kg in a week. But you can adhere to them only if there are no various diseases.

What diets help you lose weight:

• buckwheat diet - involves eating only buckwheat for 5-7 days;
• kefir diet – drink only kefir for 3-5 days;
• water diet - eat right and do fasting days every 3 days, during which you can only drink water;
• cabbage diet – cook dishes only from cabbage for 5-7 days;
• Rice diet – eat only boiled rice for 5 days.

Nutritionists and doctors are skeptical about mono-diets, since they cause enormous harm to the body. First of all, this is serious stress, and secondly, the lack of necessary vitamins and minerals.

A simple, effective program

There is no need to eat strictly on time and count calories. It is enough to take 2 liters of clean water per day and adhere to two menu items - regular and fasting. Weight loss occurs due to the absence of carbohydrates in the diet, while fatty foods and salty foods remain. Ketchup and mayonnaise are strictly contraindicated.

Normal day menu:

• Breakfast: soft-boiled eggs (2 pcs.), cucumber and celery salad.
• Lunch: fried skinless chicken leg, slice of ham, coleslaw.
• Afternoon snack: a slice of cheese, a handful of nuts.
• Dinner: stew (200 g), scrambled eggs with tomato.
• Before bed: kefir, medium-fat cottage cheese.

Fasting day menu:

• Breakfast: baked chicken, rice, fruit and vegetable smoothie.
• Lunch: macaroni and cheese, mixed vegetables, juice.
• Dinner: buckwheat, boiled fish, yogurt.
• Before bed: orange, low-fat cottage cheese.

The days need to be alternated. In a week you will be able to lose at least 3 kg. If desired, the program can be used for a month. There is no special way out of the diet, since it is varied and balanced.

Physical activity for the abdomen and sides

To lose weight in problem areas, choose any sport. But especially effective:

• run;
• jumping rope;
• swimming;
• working with weights.

It is best to select exercises for weight loss with a trainer or doctor. Age, body weight, equipment, as well as diseases must be taken into account.

At home, without harm to your health, you can use a set of exercises, which includes:

• squats – 20 times;
• plank – 60 seconds;
• twisting – 15 times for each side;
• bending to the side – 15 times for each side;
• jumping rope – 1 minute.

By performing the listed exercises 3-4 times a week, you will notice significant improvements in your figure. The main thing is not to be lazy, eat right and don’t get nervous over trifles!

Basic principles of the diet

The basic rules of dietary nutrition are quite simple:

1. The number of meals per day is 4 times (every 3-4 hours).
2. Breakfast should account for approximately 40% of the daily amount of food, lunch - 30%, and the remaining 30% should be divided between dinner and afternoon snack.

3. Dinner should be early . You should not have dinner 3-4 hours before bedtime.
4. It is necessary to consume the amount of water that is the daily norm (30 ml of water is needed for each kg of body weight).
5. Limit consumption of salt, alcohol, fried, smoked, canned foods, as well as pickles and marinades.
6. If possible, it is more effective to combine dietary nutrition with physical activity.