It is believed that the mention of diets came from Ancient Egypt. But these stories are nothing more than a myth. In those distant times, food had to be obtained and grown. What kind of diets are there? During the time of Hippocrates, the diet was used to treat diseases of the gastrointestinal tract and heart, but not for weight loss.
At the moment, no matter what methods of losing weight humanity has come up with: there are hundreds of diets for every taste and budget, because every woman wants to be slim, beautiful and attract attention.
The purpose of the article is to familiarize the fair sex with effective diets aimed at losing weight in the abdomen and sides.
Tips to help women lose weight
The following list introduces some unwritten rules, the purpose of which is to educate women about the principles of weight loss diets that benefit health and well-being.
- A well-known saying goes: “Eat breakfast yourself, share lunch with a friend, give dinner to your enemy.” Based on this, you can draw an obvious conclusion - breakfast should not be neglected.
- The main rule is to comply with daily calorie standards.
- Reduce the consumption of sweet and starchy foods as much as possible.
- Mandatory inclusion of fruits and vegetables in the diet.
- Physical activity is required.
- Drink water (the number of liters needed depends on your weight and daily activity level).
- Careful diet planning will help prevent possible breakdowns.
Diets aimed at losing weight in the abdomen and sides
Before choosing one of the diets, you need to familiarize yourself with the contraindications to them. They will tell you which diet to choose without harm to your health.
Diet for women with a sedentary lifestyle
Breakfast (dishes to choose from):
- Oatmeal with fruits or berries.
- Scrambled eggs or omelet of 2-3 eggs.
Additionally, we note the benefits of eggs for breakfast. You won't want to eat them until lunchtime, as eggs are animal protein products that are champions at keeping you full. The yolk contains vitamins, lecithin and choline. Together they benefit the body and strengthen the immune system.
Lunch (dishes to choose from):
- White or red fish + light salad.
- Dietary meat (types will be mentioned below) + green vegetable salad.
- Light soup + chicken breast with vegetables.
Fish contains phosphorus, potassium, zinc, iodine, vitamins A, D, group B, Omega 3. To lose weight, it is recommended to include cod, pollock, trout and pink salmon in your diet. Fish helps not only to lose weight, but also to normalize blood pressure and hormonal levels, and improve the functioning of the cardiovascular system.
Dinner (dishes to choose from):
- Boiled squid with natural yogurt.
- Chicken breast or lean fish.
- Low-fat kefir, an apple or an orange are suitable as snacks.
Diet for women with a weekly menu from Elena Malysheva
Diet recommendations in Elena Malysheva’s program.
Losing weight on tomatoes
We present a three-day diet aimed at losing weight in the stomach and sides for beautiful women.
The most common mistakes in classes
In order not to harm your body and achieve your goal, try to avoid common mistakes:
- Performing exercises without warming up. In this case, it will be very difficult to avoid ligament rupture.
- Avoiding cardio exercises. Abdominal exercises alone are not enough; you need cardio exercises. This is running, jumping in place and jumping rope, etc.
- Working on one part of the abs. Only a set of exercises will help you form a beautiful figure.
- Exercises for wear and tear. Don't forget about rest - it is no less important than exercise.
- Night training. It is useful to exercise at any time of the day, but it is in the morning that it is easiest to achieve your goal. If you study at night, you can get insomnia.
Eat right and exercise regularly to tone your abs at home.
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Bodymaster.ru recommends Fitness Trainers:
Day 1:
| Diet | Preparation | |
| Breakfast | Rye bread with cheese. Tomatoes. Green tea. | |
| Dinner | Vegetable broth with turkey. Light salad with tomatoes and cucumbers. | 1. Place the poultry fillet in water and bring to a boil. 2. Salt, pepper, add onion and bay leaf. Boil it. 3. Chop carrots, peppers, and zucchini. 4. Add carrots to the broth. Let's cook. 5. Take out the bird, onion and leaf. Add zucchini, pepper and green peas. Let's cook. 6. Grind the turkey and add it to the broth. 7. Add chopped greens. 8. Wait until it boils, cover with a lid. |
| Dinner | Baked pasta with herbs. | 1. Scald 300-350 grams of spinach with boiling water. 2. Add spaghetti. 3. Cover with cheese. 4. Bake until done. |
Day 2:
| Diet | Preparation | |
| Breakfast | Low-fat cottage cheese with fruits or berries. Green tea. | |
| Dinner | Light salad. Turkey fillet in kefir. |
1. Let's take meat. Let's cut it. A pinch of spices and herbs. 2. Pour in 60 milliliters of low-fat kefir and 50 milliliters of water. 3. Place in the refrigerator for two to three hours. 4. Place the meat in the sauce in a frying pan. Simmer until done. |
| Dinner | Cream soup. |
|
Day 3:
| Diet | Preparation | |
| Breakfast | Low-fat cottage cheese with fruits or berries. Green tea. | |
| Dinner | Beef stew. Light salad. |
|
| Dinner | Vegetable stew with beans. Kefir. |
Contraindications:
- Diseases of the gastrointestinal tract (gastritis, ulcers).
- Individual intolerance to tomatoes.
- High blood pressure.
- Pregnancy and the period of feeding the baby.
- Colds.
Table number 8 - the most gentle diet for losing weight in the abdomen and sides
The diet allowed by the diet is wide. The main rule is to adhere to the daily calorie intake and exclude fast carbohydrates and excess fats (sweets, baked goods, smoked meats) from the diet.
Authorized products:
- Fish (cod, pollock, flounder, trout, pink salmon).
- Dietary meat (chicken breast, turkey fillet, lean beef, veal, rabbit).
- Eggs.
- Fermented milk products with minimal fat content.
- Vegetables.
- Rye and wheat bread.
- Cereals.
Contraindications:
- Diseases of the gastrointestinal tract.
- Allergy to the product.
- Diseases of the cardiovascular system.
Buckwheat porridge in a diet for losing weight
Apart from buckwheat porridge, nothing is included in the diet. The maximum that can be added is tomatoes and mushrooms. The porridge itself is prepared for the day and consumed in portions five to six times a day.
This diet requires consultation with a doctor.
Orange diet for those who want to find a wasp waist and feminine sides
The diet presented above is not suitable for people with individual intolerance to citrus fruits and people with gastrointestinal diseases.
Protein diet
Eating protein foods not only helps you lose weight, but also takes care of your health.
The value of proteins is as follows:
- cleansing the body of harmful substances,
- strengthening the immune system,
- removal of excess liquid,
- beneficial effects on the circulatory and digestive systems
- and much more.
The process of digesting protein foods takes about 3-9 hours. Therefore, between breakfast-lunch and lunch-dinner, you are unlikely to get very hungry. Why does a protein diet help you lose weight? The explanation is that protein processing requires energy.
But if the body does not receive the required amount of energy carbohydrates, it will begin to use fat reserves.
Contraindications:
- Pregnancy and lactation period.
- Chronic diseases.
Foods to include in your diet
From the diets described above, you can create a list of healthy foods that demonstrate a positive effect not only on the process of losing weight, but also on the general condition of the body.
- Dairy and fermented milk products: low-fat cottage cheese and kefir, natural yogurt, low-fat cheese.
- Protein products: eggs, fish (trout, cod, pink salmon, flounder), meat (turkey fillet, chicken breast, veal, lean beef).
- Buckwheat porridge, rice.
- Nuts and legumes.
- Fruits, vegetables, berries.
Products not recommended for consumption:
- Salt.
- Flour products.
- Sweet.
- Smoked meats.
- Fast food.
- Alcohol.
Lower press
Pumping up the lower abdomen is more difficult. To speed up the process of getting beautiful cubes, use a fitball and do the following exercises:
- Lie on the floor, arms extended along the body. Grab the ball with your feet and lift it, holding it tightly. Make circular movements with your legs, fixing your body.
- Sit on the ball with your knees bent. Take steps forward, slowly rolling the ball under your back. Return in the same way to the starting position.
- Lie on your back with the ball between your feet. Raise the fitball with your feet, pick it up with your hands and lower yourself. Then lift the ball with your hands and grab it with your feet.
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Weekly diet for losing weight in the abdomen and sides for women
For good health, it is ideal to have a varied diet. Therefore, the diet presented in Table 4 is aimed at this.
| Days of the week | Breakfast | Dinner | Dinner |
| Mon | Rice porrige. Apple or orange. | Pollock. Rice. | Beans. Cottage cheese. |
| W | Fried eggs. Apple. | Chicken breast. Buckwheat porridge. | Veal. Vegetables. |
| Wed | Natural yogurt. Fruits. | Light soup with turkey. Tomato and cucumber salad. | Rice. Kefir. |
| Thu | Cottage cheese. Orange. | Baked trout. Vegetables. | Vegetable stew. Kefir. |
| Fri | 2 boiled eggs. Yogurt. | Mushroom soup. Low-fat cheese. | Fruit salad/Chicken breast. |
| Sat | Pearl barley porridge. Pear. | Lean beef. Buckwheat. | Rice with mushrooms. Yogurt. |
| Sun | Oatmeal with berries. Grapefruit. | Turkey fillet. Salad | Kefir. Fruits. |
It is worth noting that dairy and fermented milk products should have a minimum fat content. Nuts and fruits are suitable as snacks.
Sports supplements
To lose weight in the waist, the following supplements are recommended for girls and women:
| Protein isolate | It features a deep degree of purification from impurities. Contains less lactose and fat, but more pure protein. Taking isolate is recommended for those who want to lose weight. |
| Fat burner | Created to reduce excess fat deposits. Accelerates the breakdown of fat molecules and converts fat into free energy, increasing its consumption. |
| Collagen | The main component of the connective tissue of the body. Serves as a building block for skin, teeth, cartilage, bones, tendons, joints, etc. |
| Amino acids | For rapid restoration of muscle fibers and providing the body with a sufficient amount of essential proteinogenic amino acids. |
| Vitamin-mineral complex | During intense physical activity, vitamins and minerals are consumed by the body faster. They are also responsible for protein synthesis and are the engine of metabolic processes. |
How to remove belly fat
If your primary goal is to lose weight in the abdominal area, then in addition to the exercises listed, you can perform others:
- Bike. Lie on your back, hands behind your head. Raise your legs bent at the knees and imitate riding a bicycle, lifting your body in the opposite direction for 5 minutes.
- Side plank. Place emphasis on the bent arm and the side of the foot. Hold on for 30 seconds.
- Fold. Sit on the edge of a chair, legs bent at right angles. Place your hands behind you. Raise your legs up, trying to reach your chin.
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Supplements for abdominal training for women
Geneticlab Nutrition | ISO Pro 90?
- Geneticlab Nutrition isolate “Iso Pro 90” allows the body to receive essential amino acids - the building material for cells, including muscles.
- Category: Whey Protein Isolate Category details
2 scoops (33 g). Mix a portion of powder with 250-300 ml of drinking water. Take between meals or after workouts.
By getting protein from regular food, you acquire fats and carbohydrates, the excess of which negatively affects your figure and well-being. Geneticlab Nutrition has developed ISO PRO, a whey protein isolate. It is made from natural milk and contains up to 97% pure protein, only 1% fat and 0.5% carbohydrates. ISO PRO is necessary: • in large quantities for bodybuilders and everyone who wants to create luxurious muscle relief; • those who are obese and want to lose weight. It relieves the feeling of hunger for a long time, does not give the body excess carbohydrates and forces it to spend a lot of energy on the absorption of polypeptides.
Advantages of Geneticlab ISO PRO: • The product contains no sugar - ideal for diabetics and those on a strict diet. • Does not contain lactose, so it is easily and quickly absorbed by the body. • Impeccable composition: proteins and the amino acids they contain help the body quickly recover after physical activity, build muscle mass, and strengthen the immune system.
The isolate is produced through careful microfiltration in order to obtain pure polypeptides while maintaining all their beneficial properties.
Ingredients: whey protein isolate, alkalized cocoa powder, emulsifier – lecithin, food flavorings, sweetener – sucralose.
VPLAB Nutrition | LipoJets?
- Green tea extract and caffeine anhydrous are super-thermogenic ingredients and, when combined with coleus extract, speed up metabolism.
- Category: Fat burners More about the category
1 capsule 2 times a day before meals, with plenty of water. At least 5 hours before bedtime. Drink at least 10 glasses of water a day.
Green coffee extract is involved in fat metabolism and also reduces glucose absorption, which will help normalize blood sugar levels and reduce the number of snacks. Cocoa extract combined with L-theanine helps increase the neurotransmitter dopamine, the “happy hormone,” which will further help suppress appetite and facilitate fat burning. Ginseng extract will increase your physical performance without depleting the body's natural reserves, which will allow you to train as efficiently as possible and bring you closer to achieving your cherished goal in the shortest possible time. LipoJets does not contain geranium, which is a strong advantage compared to similar products.
IRONMAN | Collagen-C?
- Complex protein concentrate containing 80% hydrolyzed collagen - the main protein of connective tissue that is part of cartilage, tendons, ligaments, bones, and skin.
- Category: Collagen
take 6 capsules before and after training
The formula contains collagen hydrolyzate, gelatin and vitamin C in a special ratio. This is a unique source of hydroxyproline and oxylysine - amino acids that, in combination with vitamin C, ensure rapid restoration and strengthening of connective tissue, especially after injury and in the postoperative period. Contains 40% protein in the form of free, active amino acids, instantly absorbed by the body. Ingredients: Rousselot Angouleme collagen hydrolyzate, gelatin, ascorbic acid. Nutrient content per serving (12 capsules): protein 3.85 g, free amino acids 1.54 g, di, tri, tetrapeptides 1.4 g, carbohydrates 0.75 g, fat 0 g, calories 18.5 kcal, moisture 0.14 g, vitamin C 60 mg.
NOW Foods | Amino Complete?
- A balanced mixture of proteins and amino acids in free form.
- Category: Amino Acid Complex More about the category
2 capsules 2 times a day. Take 30 minutes before meals.
Now Foods Amino complex 120 caps. – a combined supplement that helps solve a number of training problems. Nourishes muscles for growth and active work, reduces recovery time.
FIT-Rx | Multi Woman?
- Stimulates the synthesis of immune system cells, prevents stress, improves well-being and performance.
- Category: Vitamins for women More about the category
1 tablet 2 times a day with meals
Multi Woman is a balanced, highly effective vitamin and mineral complex that includes a full range of vitamins and minerals necessary for the female body. Multi Woman is an all-natural formula containing chelated minerals. Most vitamins are not synthesized in the human body, so they must be regularly and in sufficient quantities supplied to the body through food or in the form of vitamin-mineral complexes and nutritional supplements. Without a sufficient amount of minerals and vitamins in the body, health deteriorates, there is a loss of strength, performance decreases, and the flow of biological processes is disrupted. It is especially important to take vitamin-mineral complexes during an active lifestyle and sports, since the load increases and often the vitamins and minerals that enter the body with regular food are sorely lacking to maintain the immune system in a healthy state. - Activates the body's antiviral defense - Normalizes biological processes in the body - Activates physical and mental activity - Reduces blood cholesterol levels - Accelerates energy and lipid metabolism in the body - Stimulates the central nervous system, cardiovascular and immune systems.
One serving (1 tablet) contains: Potassium 5.6 mg; Sodium 1.6 mg; Magnesium 22.7 mg; Calcium 83.5 mg; Phosphorus 66 mg; Zinc 5.3 mg; Iron 0.76 mg; Iodine 47.5 mcg; Chromium picolinate (including chromium) 10 mcg (1.2 mcg); Selenium 8.75 mcg. Vitamins: C 14 mg, E 3.5 mg, B1 0.48 mg, B2 0.45 mg, B6 0.62 mg, B12 0.28 mcg, folic acid (vitamin B9) 94 mcg, biotin (vitamin B7) 35.1 mcg, A 0.5 mg, niacin 4 mg, pantothenic acid (vitamin B5) 2.7 mg, D3 1.5 mcg.
Ingredients: Dicalcium phosphate, microcrystalline cellulose, maltodextrin, vitamin premix (Vitamin C, niacin, Vitamin E, pantothenic acid, Vitamin B6, Vitamin B1, Vitamin B2, folic acid, biotin, Vitamin B12), potassium iodate, raw materials for the production of biologically active additives "Selenium-spirulina-S", magnesium oxide, chromium picolinate, zinc citrate, potassium citrate, anti-caking agents (silicon dioxide, magnesium stearate), complex food additive (medium chain triglycerides, sodium caseinate, glucose syrup, emulsifier citric and fatty glyceride esters acids, antioxidant mixture of tocopherols), 3-substituted sodium citrate, vitamin D3, ferrous fumarate, Vitamin A.
Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.
Basic abdominal exercises at home
How to quickly pump up your abs at home
, there are some nuances:
- Increase the load gradually if you have not previously exercised. You shouldn’t immediately overload your body, you need to listen to your body and be able to stop at the moment when unpleasant sensations arise.
- If the exercises are performed correctly, you will feel tension in your abdominal muscles.
- Exercise 2 hours after eating. Drink a glass of water 30 minutes before.
- Exercise regularly. You should postpone training if you feel unwell.
The best exercises for the abs
:
- Scissors. Lie on the floor, arms along your body. Lift your legs up and pull in your stomach. Make cross movements with your legs for 1 minute. Then rest for 1 minute. The number of approaches is from 5 to 10.
- Plank. Focus on your arms, elbows bent and toes. Keep your body straight. Fix in this position for 30 seconds. Increase your plank time by 5 seconds every day.
- Twisting. Lie on the floor, take your hands behind your head and clasp them in a lock. Bend your legs at the knees. Lift your body up, turning in different directions. Repeat 20 times. Please note that the abdominal muscles should be tense, not the arms.
- Cot. Lie on the floor, arms along your body. Raise your straight legs and upper body at the same time, trying to reach your toes with your fingers. Fix in this position for 10 seconds.
- Abdominal vacuum. This is one of the most effective abdominal exercises
. Stand up straight, hands on your waist. Take a deep breath and exhale quickly, emptying your lungs. Strongly tense your abdominal muscles, pulling your stomach in, hold for 15 seconds. You can perform this exercise lying down or sitting.
The exercises listed are basic. They help strengthen the abdominal muscles and eliminate fat deposits in the abdomen and waist.
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Cosmetic procedures
The following cosmetic procedures, combined with proper nutrition and exercise, will have an excellent effect on problem parts of the body. With their help, it is possible not only to lose weight, but also to give the skin elasticity and smoothness.
- Wraps.
- Massage (by hand or using a massage belt). The advantages are: crushing deposits, improving blood circulation, increasing muscle tone, normalizing intestinal function and losing weight.
- Exfoliation of keratinized epidermal cells using scrubs and peels.
Upper press
To form beautiful cubes in the upper abdomen, do planks and crunches. These are the most important exercises for this area of the body. You will also need a turnstile or other strong bar on which you can hang and do the exercises:
- Hang on the turnstile with your legs relaxed. Exhaling, lift your legs straight up and hold for 10 seconds.
- The starting position is the same. Just lift your legs with your knees bent.
- Raise yourself on your hands, while tensing your abdominal muscles.
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