Every girl has problem areas. For example, a woman with a kind of apple - most susceptible to abundance, the upper body. And the girls' triangle has hips and legs. If you know your problem areas, you can develop an integrated approach that contributes to removing excess weight, tightening the muscles and tightening the skin.
Why does fat appear on stomach, hips and arms?
There are a number of reasons why girls gain weight. After bad habits have been removed, the result will be noticeable in the first few weeks. Many don't think about what actually harms the body. In detail, we take into account the main reasons why body weight increases at a fast speed.
- Improper nutrition
- Stress, experiences
- Lack of physical exertion
The rhythm of life does not allow them to stop and usually eat or have breakfast at noon. Constant snacks with fast food, sandwiches "in a hurry", a large amount of coffee and carbonated drinks lead to sad consequences. The body collects fat due to an excess of food because the stomach simply has no time to digest the food.
In addition, the calorie content of products in an unhealthy diet for the permissible standard is from the scale. For example, there are 481 kcal in a Hamburg and 340 Kcal potatoes. To use the calories obtained with such a dinner, you should dig potatoes for at least an hour and chop firewood as well. For a modern person, this is synonymous with 3 hours of active classes in the gym. In addition, the stomach digest a hamburger in 7-8 hours.
Nobody thinks of a healthy diet. When we talk about the consumption of healthy foods, contains 300 grams of chicken fillet in a cooked form 510 kcal, and the digestion and assimilation of the product occurs in 2 hours. A salad made of cabbage and cucumber (200 grams) contains 41 kcal. There is nothing superfluous in such a dinner. It saturates the body, gives strength and strength, does not add kilograms. To use the received calories, only have to spend 20 minutes in the gym.
No less than inappropriate nutrition, different kilograms of different experiences and nerve abortions, arguments and scandals help to win additional pounds. The body produces a "reserve" in the form of fat to protect a person from external influences.
Such a problem should be solved with a psychologist in private consultations. It is necessary to monitor your emotional state. In addition, stress often provokes constant consumption of calorie products.
As a rule, fat appears on buttocks or belly due to a seated lifestyle. After 25 years, many already have the current work plan, family tasks, etc. and only move from point "A" to "B". Forget the need for sports loads in the life of every person - you are in danger that the appearance of additional pounds.
Individual programs should be developed for each type of illustration. A globe woman has to pay attention to the stomach and exercises to strengthen the handshake. A triangle girl has to deal with hips and legs. However, the hourglass has to tackle the physical exertion extensively, since the weight increases evenly and is also distributed over the body.
Very effective nutrition
Diets according to the type of figure
A diet that is offered for different types of numbers is the right nutrition than restrictions on products. Sports and healthy foods will help remove excess weight in a few weeks. Each type of figure is characterized by the use of certain products that contribute to the loss of additional pounds.
Type of Figure Apple: Change the diet
You should get rid of additional pounds in the waist area by cleaning the poison body. There are many recipes for this. Green tea, ginger root helps a lot. You can also contact a nutritionist who develops a unique program that corresponds to your health.
Add to the diet:
- Fiber (root plants, legumes or bran);
- Fresh fruit;
- Honey, fish and walnuts.
- Animal fats;
- Fried products in sunflower oil;
- White bread;
- Smoked ham and meat, salted or canned vegetables, bananas.
Sugar must be excluded. Just don't use the help of artificial substitutes. Honey is best suited. If sugar is not possible to exclude sugar consumption, reduce its amount.
Take out of the diet:
If it is not possible to exclude fried products in the first stage, you cannot use superfluous olive oil. Kocher chicken breast or fish is best suited. White bread should be replaced by whole grain.
Figure disc clock: performance rules
Since a uniform distribution of overweight over the body is considered normal for this type of illustration, weight loss should be tackled extensively.
The diet should contain:
- Protein (chicken breast, low -fat meat, eggs);
- Green leafy vegetables (asparagus, broccoli and so on);
- Natural juices.
White bread is recommended to be completely removed. An excellent replacement for him will be a whole grain bread. It is also advisable to arrange a fasting day a week.
At the same time, you cannot eat firmly the day before. For dinner you can consume low -fat meat and a salad made of vegetables. It is only necessary to talk about unloading days if you have no bad habits like smoking.
Exclude:
- Sweet, including flour products;
- Nuts (except almonds and peanuts);
- Avocados and bananas;
- Dried fruits.
For this type of figure, a diet should contain the daily consumption of 8 glasses of cleaned water. Spread the reception evenly, you should drink 200 grams of water every 4 hours.
Type of figure pear: diet for weight loss
A diet for the type of pear should contain the following products:
- Cottage cheese and dairy products;
- Sea fish;
- Tomatoes or tomato juice (of course);
- Dark rice and herbs.
Supplete bread only made of coarse flour. Include legumes in the diet.
Under the ban:
- Strength (potatoes, rice);
- Pasta;
- Carbonated drinks;
- Products with animal fats.
Don't fall into the extreme. The cooked chicken, veal is permitted. Tomato juice should be in diet every day. You also have to drink a glass of water 30 minutes before breakfast, lunch or dinner (above all meals).
Figure type of rectangle: rational weight loss
In a diet for this type of figure, you should include:
- Protein;
- Vegetables and fruit in large quantities;
- Green tea;
- Low -fat -free meat cooked or cooked.
You have to consume at least 100 grams of cottage cheese (or a glass of kefir) a day. This improves the metabolic process and brings the weight to normal value.
Completely exclude:
- Alcohol (let's say only one glass of red wine several times a month);
- Acake products, sweets;
- Coffee;
- Potato.
Morgen coffee should be replaced by green tea. Almonds are ideal for snacks. This is a product with a negative calorie content, which means that the body forces the body to work twice as fast and at the same time saturates in full.
Effective nutrition for 2 weeks
Food program, variations
Regardless of the type of illustration, it is necessary to develop your own performance scheme, whereby the recommendations defined in the nutrition are taken into account. The food should take place at a certain point in time without deviations with a schedule.
Current plan for all types of numbers:
The food should be shared 6-7 times. The approximate grocery routine looks like this:
- Breakfast - from 8 a. m. to 10 a. m.
- The second breakfast - from 11 a. m. to 12 p. m.
- Lunch - from 1 p. m. to 2 p. m.
- Afternoon snack - from 3: 30 p. m. to 4: 00 p. m.
- Dinner - until 18: 30;
- The second dinner is until 8: 00 p. m.
You can adjust this schedule depending on your own daily routine. Breakfast should take about 30 minutes after waking up. But the last meal should be carried out at least 4 hours before going to bed.
This approach to the power graphic accelerates the metabolism. The food is digested faster. Make sure to arrange "snacks" between breakfast, lunch and dinner. However, it is important to remember that it should be light food, for example:
- Kefir or low yogurt;
- Green fruits (with the exception of grapes);
- Vegetable salads;
- Dried fruits or nuts (if a diet enables its kind of figure).
The main thing is that with this approach, the body will have time to digest the food and you won't remain hungry. You should also drink 1 cup of cold water before meals (in 20 to 30 minutes). It is important to remember that water is water, no tea, coffee or another drink. After eating 30 minutes (at least) you can't drink anything.
Vigric scheme, planning
Planning is an important aspect in every company, including losing weight. It is necessary to determine the goal. It is important to know what type of weight is ideal for your kind of figure. Take 55 kilograms as the basis.
Let this weight be a goal. Next, it is necessary to determine the terms for which you can lose additional pounds. For example, if the weight is 70 kg, you need 3-4 months to achieve a weight of 55 kg.
The plan should be created for several periods:
- First, and above all: You should carefully take the menu into account the next day in advance. Sit up the task every day not to deviate from the plan.
- Planning of mini cycles. Losing weight is normal if one person gets rid of 2 kg per week. For 2 weeks it is necessary to paint an approximate plan for nutrition and training.
- Month and cycle. Different programs should be planned for 30 days. In the first two weeks of the month, one person tries a certain diet and physical activity. If the program does not work well enough, you have to include other exercises in training and use a different circuit. The effectiveness of such approaches will be an order of magnitude higher than compliance with a strict nutrition.
- Full cycle (3-4 months). For this period, it is necessary to think through a figurative plan strategy. In the first month, a program works in the second - another and so on.
The effectiveness of the planning becomes obvious when you understand that a diet cannot achieve a complete result. As well as the same physical exercises.
After all, the digestive system, as the muscles got used to the same loads. Exercise exercises and menu (reducing the calorie content of dishes and return to the previous diet) will definitely be possible to lose weight and achieve the planned result.
Effective nutrition for a month
Menu for illustration types
The menu for the diet must be carefully thought through. It should be based on the list of recommended products, in this case the weight loss will compete faster. Consider the daily menu for different types of figures.
Diet menu for the type of figure apple
Breakfast
- Boiled egg,
- Whole grain bread (1 piece),
- Mozarella cheese (can be replaced by accessible),
- 100 grams of cooked chicken fillet.
You can replace the above list of products with buckwheat or oatmeal.
Lunch
- 2-3 walnuts;
- Green apple.
Kefir or low-fat yogurt, vegetables or fruit, except grapes and banana, are perfect as a replacement.
Dinner
- Chicken fillet - 200 grams (cooked or steamed);
- Green - Green Pea;
- Vegetable salad seasoned with olive oil.
Light vegetable soups or cooked fish are great. As a side dish, it is better to use peas, broccoli, patch beans, etc. It is more correct to exclude potatoes from the diet.
Afternoon snack
- Pear;
- Cheese or kefir.
Dinner
- Broccoli or patch beans;
- Cooked fish;
- Vegetables;
- Freshly pressed juice.
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
Kefir or low yogurt. Green apple or several pieces of cheese.
Every day, according to the routine specified in the previous sections, you have to drink at least 2 liters of water per day.
Diet menu for the type of figure hourglass
For this type of illustration, weight loss should begin with a decrease in the parts. Approximate menu:
Breakfast
- Cooked egg - 2 stcs. ;
- Oatmeal (100-150 grams);
- Freshly pressed juice.
Lunch
Kefir or low yogurt
Dinner
- Light chicken or broth;
- Green vegetables (you can leave a salad with olive oil);
- Freshly pressed juice (30 minutes after lunch).
Afternoon snack
Grapefruit or a piece of pineapple.
Dinner
- Fish vapor (low -fat);
- Vegetable salad;
- You can use any porridge as a side dish. The exception is white rice.
The second dinner
100 grams of almonds or peanuts, a glass of kefir (skim).
Diet menu for pear or triangular species
Breakfast
- Oatmeal (200 grams);
- Tomato juice (200 grams);
- Green apple.
Lunch
- 100 grams of cottage cheese;
- Green tea.
Dinner
- Cooked seafish (2 small pieces);
- Dark rice;
- A glass of tomato juice (half an hour after lunch);
- Vegetables.
Afternoon snack
Yogurt with low fat and apple.
Dinner
- Cooked chicken or veal;
- Buckwheat or beans;
- Vegetables;
- A piece of whole grain bread.
The second dinner
A glass of tomato juice or other freshly pressed.
Menu for the type of figure right
Breakfast
- House cheese (100 grams);
- Green apple;
- Green tea.
Lunch
SMIR from yogurt or kefir.
Dinner
- Chicken soup and vegetables (potatoes must be excluded and replaced by beans);
- Whole grain bread - 2 pieces;
- Light salad made of vegetables.
Afternoon snack
100 grams of almonds or peanuts.
Dinner
- Low -fat meat cooked (veal or poultry);
- Buckwheat porridge;
- Vegetable salad.
The second dinner
House cheese (100 grams) or a glass of kefir.
You can adapt the menu according to the list of permissible products for any kind of illustration. If you develop an individual program, weight loss is easy and quick.
Diploma
The desire to normalize his body appears to all girls, regardless of the type of figure. Before you select a performance scheme or continue with the implementation of the weight loss plan according to the diet, you must be sure that you really need it. Nothing will work in their strength without a firm belief.
And the last one: At the moment you will get rid of all the clothes that do not correspond to your kind of figure. Do not save anything! They only earn the best clothes that emphasize their advantages and hide the errors. Success!