Find out what are the most effective diets that will help remove the belly and lose a couple of extra pounds. Probably, many girls dream of finding an effective and at the same time simple diet, designed specifically for losing weight on the abdomen. As a rule, such techniques should give quick results, because most girls begin to think about what they need to lose weight just a few weeks before an important event. But do not rely only on the fact that just one diet will help you quickly lose weight in the abdomen and the lost weight will no longer return after switching to the usual diet.
It is necessary to take into account the fact that the constant passion for fast diets, which are based on limited calorie intake, gives an extremely temporary result. Therefore, the lost weight comes back very quickly. In order for the stomach to remain flat and thin for a long time, you need to constantly work on this issue.
An effective and correct diet for the abdomen includes not only a properly adjusted diet, but also constant exercise. But even the most effective methods of losing weight will not bring the desired result if physical activity is completely absent.
When should you follow a belly diet?
Doctors say that a woman's body contains a certain percentage of additional fat (approximately 12-15%), since it is necessary to ensure the full functioning of the reproductive system, as well as proper hormonal metabolism. In most cases, these fatty deposits appear on the buttocks, thighs and abdomen. The situation is aggravated by the fact that nature does not provide for a firm press in women and you will have to work hard to create it.
The presence of fat in the abdomen does not always look unaesthetic. A not embossed and soft tummy also looks very attractive. But when too many fat cells accumulate, this may not in the best way affect not only the woman's appearance, but also her self-esteem, and of course, her health. It is in such a situation that the fairer sex begins to look for means and methods to remove excess fat deposits in the abdomen.
The presence of fatty deposits on the abdomen is found in both overweight and slender people. Sometimes a thin person begins to bulge out strongly, in this case, you need to choose the right diet and effective exercise. But you also need to seek help from a doctor.
In most cases, the accumulation of body fat in this area occurs as a result of sedentary work, leading a sedentary lifestyle. It is not worth excluding unhealthy diet, abuse of harmful and fatty foods, flour and sweet, lack of protein and fiber in the diet. These factors lead to a violation of the correct metabolism in the body, therefore, adipose tissue begins to actively form in the abdomen. Due to the lack of load, the oblique abdominal muscles become very weak and flabby, tone is lost.
Stress also plays an important role - if a woman is often tired and constantly overexerted, the body produces a large amount of cortisol. This hormone provokes a strong desire to eat something sweet and harmful, as a result of which extra calories are deposited in the abdomen.
In cases where the body produces an increased volume of cortisol, the abdomen quickly begins to increase in size. It can also be a sign of the formation of Cushing's syndrome, when not only adherence to a special diet is required, but also a course of treatment with a specialist.
Do not forget about pregnancy, since during the period of carrying a child, the muscles and skin in the abdomen are strongly stretched, as a result, the accumulation of fatty deposits begins. The same effect appears as a result of too frequent use of diet programs for accelerated weight loss of the abdomen.
It is very important to establish the cause that provokes an increase in body fat. Every woman can correct the situation and get a beautiful toned tummy. To this end, it is necessary to use correctly selected physical exercises and do not forget about proper and balanced nutrition.
According to doctors, it is necessary for women to apply a diet for the abdomen in cases where the waist volume exceeds 80 cm for short girls, for women of average height 82 cm, for tall ladies 89 cm. When the waist volume significantly exceeds the volume of the hips, you need to contact as soon as possible for help from a specialist.
Fat on the abdomen is visceral and subcutaneous. The latter type of body fat disappears quickly enough, you just need to adhere to a certain diet. Much more complicated is the case with visceral fat, since it surrounds the internal organs of the abdominal cavity. After this type of fat accumulates in large quantities, it is a sign of a serious illness and there is a threat to human life.
Visceral fat is almost completely penetrated by blood vessels, due to which it becomes akin to the tissues of the body. Fatty acids are thrown into the bloodstream. As a result, complications such as the accumulation of bad cholesterol appear, and problems with the heart and blood vessels develop. In this case, you need to strictly adhere to a special diet for losing weight on the abdomen.
How to get rid of the "insulin belly"?
Often there is such a situation when a diet high in fruits and vegetables is followed, but the belly does not decrease in volume. This phenomenon is called "insulin belly". When a feeling of hunger appears, which you are trying to satisfy with fruits, the thyroid gland begins to work in an enhanced mode. As a result, a large amount of insulin is released into the blood, which is not equal to the load on the body. It is because of this that the fatty layer begins to increase on the abdomen and reeds.
To get rid of the "insulin belly", you must try to control the production of insulin. In this case, it is recommended to follow a special diet for the abdomen, which is based on foods with a minimum glycemic index.
In this case, you can independently compose a diet using the table of glycemic products. Already existing methods are perfect - for example, the Kovalkov diet or the Montignac diet.
Protein diets for belly weight loss
One of the most effective diets against the belly is dairy. The fact is that protein contributes to rapid weight loss, as it provides a feeling of fullness for a long time, is slowly processed by the body and insulin releases are prevented. Also, protein diets are among the methods that provide a long-term effect.
The diet is not only beneficial for the body, but also becomes an irreplaceable assistant in the fight against body fat. But in order to achieve maximum results, it is necessary to additionally play sports. In addition, regular intake of protein allows you to strengthen muscles and ensures their full development and growth.
Among the effective diets for losing weight in the abdomen is the chemical one, which was developed by Osama Hamliy. The technique was created specifically for people suffering from pre-diabetic and diabetic conditions. A chemical diet means eating a lot of protein and a minimum of carbohydrates. The technique is completely balanced and helps to improve metabolism, as a result, the body begins to properly use the available fat reserves.
Rules for effective belly weight loss
Regardless of what kind of diet will be used to remove the stomach and consolidate the result obtained, you need to adhere to a few simple recommendations of dietitians:
- Meals should be fractional - in small portions 5-6 times a day. On average, the serving size should be no more than 200 grams.
- It is important to constantly monitor the amount of protein entering the body. It is desirable that the protein is of animal origin. Low-fat meats (for example, chicken or beef), cottage cheese, chicken eggs and a variety of seafood are considered ideal (shrimps are the most beneficial).
- You should not use strict diets that promise results in just a few days, as they can cause serious harm to the body. The fact is that such techniques do not provide the body with the required amount of nutrients. To maintain your own health, you need to eat foods high in healthy fatty acids at least once a day. These acids are found in olive and linseed oil, sea fish and almonds. These substances help to get rid of existing old fat deposits.
- In order to preserve the result obtained as long as possible, you need to cook porridge for breakfast, because cereals contain high-quality fiber that retains water. It is fiber that stimulates the proper assimilation of food, as well as its digestion. The accumulation of gas and such an unpleasant phenomenon as bloating are prevented. Before boiling, the cereals must be soaked overnight, thereby activating the fermentation processes.
- It is recommended to eat two servings of vegetables and fruits per day, as they contain fiber, which ensures quick satiety. However, do not overuse raw vegetables, because as a result, flatulence may begin.
- While dieting for the abdomen, you need to consume a sufficient amount of liquid - about 2 liters of clean water should be drunk per day.
To reduce the belly, it is recommended to completely remove from the diet foods that provoke an increase in the activity of intestinal microbes. These include grapes, apples, whole milk, cabbage.
The diet will be most beneficial if you avoid these foods:
- various types of sweeteners;
- any alcoholic drinks;
- foods that contain trans fats and hydrogenated fats;
- products that contain soda;
- carbonated and sweet waters;
- candies.
Taking into account the individual characteristics of your body, you can independently supplement this list. If, after consuming certain foods, there is a feeling that you are literally "bloated", it is better to exclude them from the diet.
Even the strictest diet will not help completely remove a bulging tummy. The fact is that a correct, balanced and dietary diet helps to significantly reduce the percentage of available body fat, but the muscles also remain weak and sluggish.
To strengthen your abdominal muscles, it is enough to regularly perform simple exercises. It is physical activity that helps to get rid of fat deposits in this area and eliminate disturbances in the functioning of the body. Simple walking will also be of great benefit, so you need to periodically walk on foot. Aerobic exercise allows you to get rid of visceral and subcutaneous fat.
To keep your abdominal muscles in good shape, professional instructors advise you to pay attention to the following exercises:
- twisting on both sides, while you need to draw in your stomach as much as possible;
- using hula hoop;
- jumping rope;
- side crunches, which must be combined with such a well-known and effective exercise as "bicycle".
These simple exercises help tone your abdominal muscles and remove fat deposits in the waist area. At the same time, experts do not advise too often to do exercises aimed at pumping up the press - such exercises should be done no more than three times a week. It is important to do other exercises that target different muscle groups. Moderate exercise and proper nutrition will help you get a toned and flat tummy.
