Losing weight on the sides and belly involves proper nutrition and exercise.
The main foods that should be included in the diet are vegetables, fruits, nuts and seeds, dairy products, poultry, legumes, seafood, cereals, peanuts and olive oil. It is better to use green and herbal teas as drinks.
You need to eat six times a day. The main meals are breakfast, lunch, dinner, you can have a snack between two hours. The main thing is moderation, no starving or overeating to get results.
Diet to lose weight on the side and abdomen
The diet for the sides and belly requires the rejection of alcohol, soda, sugary juices, instant cereals, canned foods, salty and sweet nuts, whole milk, fried vegetables, margarine, honey and jam, chocolate, sweet pastries. Proper nutrition will help you burn fat.
Sometimes it is useful to organize a fasting day to lose weight on the sides and abdomen. You should drink at least 2 liters of mineral water without gas or yogurt during the day. You can drink herbal tea. In addition to burning fat, fasting helps to remove toxins from the body.
Exercises to burn fat from the sides and abdomen
Physical exercises, especially for the press, are necessary to get rid of fat on the sides and abdomen.
It is recommended to exercise 2 to 4 times a week, lasting at least half an hour. An important condition for burning fat is during exercise, heart rate and breathing. You cannot force everything, it is better to do the exercises regularly and without fanaticism.
- Lie on your back on the gym mat, put your hands behind your head. Slowly bend your legs at the knees and pull them up to your chest. Raise your legs up, hold them at a right angle to the body, count to 5 and slowly return to the starting position. Repeat 10-15 times.
- Same starting position. Bend your knees. Draw in the stomach during active exhalation. This allows you to develop proper breathing with the use of the abdominal press, which is necessary for the development of the abdominal muscles. Breathe like this for a few minutes, but without tension.
- Same starting position. Extend your arms along the body, raise your legs a little, bend a little at the knees and spread them apart. Cross your legs, raise your head a little, return to the starting position. There is no need to raise your legs high, if you keep them closer to the ground, the exercise is more effective. Repeat 10-15 times.
- Same starting position. Very slowly, at the same time, raise your legs slightly bent at the knees and lower them at the same speed. Then do the same with each leg. Run 10-15 times.
- Same starting position. Without bending your knees, raise your legs, bring them behind your head and touch the floor. Close your eyes and breathe through the diaphragm 4-6 times. While breathing, you need to bend so that the vertebrae touch each other. Do not rush so as not to injure your back. Take a deep breath, and as you exhale, slowly lower your legs to the floor. Run 10-15 times.
- Same starting position. Without bending the knees, touch the floor with the toes, first behind the head, then to the right and left of the head. Return to the starting position. Run 10-15 times.
- Lie on your back, stretch your arms along the body. Bend your legs, help with your hands, sit down, then slowly return to the starting position. Run 10-15 times.
- Lie on the floor, move your hands slightly away from the body, place your palms on the floor. With your legs, knees apart and heels together, move as you would in breaststroke. Run 10-15 times.
- Lie on your right side. Place your right straight arm under your head, and keep your left on your back. Raise and lower your left leg. With the same leg, then do cycling movements. Return to the starting position. Roll to the other side and repeat the exercise. Run 10-15 times.
- Lying on your stomach, close your ankles with your hands, throw your head back and swing on your stomach for 2-3 minutes.