Slimming down 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, grains, peanuts and olive oil. From drinks, it is better to use green and herbal teas.
You should eat six times a day. The main meals are breakfast, lunch, dinner, between two hours you can have a snack. The main thing is moderation, to achieve the result, you can not starve or overeat.
Diet for slimming sides and belly
A diet for the sides and belly requires giving up alcohol, carbonated drinks, sugary juices, instant cereals, canned goods, salty and sweet nuts, whole milk, fried vegetables, margarine, honey and jam, chocolate, sweets. Eating right will help burn fat.
Sometimes it is useful to organize a day of fasting to lose weight on the sides and abdomen. During the day, drink at least 2 liters of mineral water without gas and yogurt. 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
To get rid of fat on the sides and abdomen, physical exercises are necessary, especially for the press.
It is recommended to do 2 to 4 training sessions per week with a minimum duration of half an hour. An important condition for burning fat is during exercise, heartbeat and breathing. You cannot force things, it is better to do the exercises regularly and without fanaticism.
- Lie on your back on an exercise mat, put your hands on the back of your head. Slowly bend your legs at the knees and pull them up to your chest. Raise your legs up, hold at a right angle to the body, counting to 5 and slowly return to the starting position. Repeat 10-15 times.
- Same starting position. Bend your knees. During an active exhalation, pull in the stomach. This allows you to develop proper breathing with the help 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. Stretch your arms along the body, slightly lift your legs, slightly bend your knees and spread them apart. Cross your legs, slightly raise your head, return to the starting position. There is no need to lift your legs high, the exercise is more effective if you keep them closer to the floor. Repeat 10-15 times.
- Same starting position. Very slowly, at the same time, raise the legs slightly bent at the knees and lower them at the same pace. Then do the same with each leg. Run 10-15 times.
- Same starting position. Raise your legs without bending your knees, move them behind your head and touch the floor. Close your eyes and inhale through the diaphragm 4-6 times. As you exhale, unfold so that the vertebrae touch the floor one at a time. Take your time so you don't hurt your back. Inhale deeply as you exhale, slowly lower your feet to the floor. Run 10-15 times.
- Same starting position. Touch the toes to the floor without bending the knees, first behind the head, then to the right and left of the head. Return to starting position. Run 10-15 times.
- Lie on your back, stretch your arms along your body. Bend your legs, helping yourself 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, rest your palms on the floor. With your legs, perform breaststroke-like movements with your knees apart and your heels together. Run 10-15 times.
- Lie on your right side. Put the right right hand under your head, keep the left on the waist. Raise and lower the left leg. With the same leg, then make circular movements. Return to starting position. Turn to the other side and repeat the exercise. Run 10-15 times.
- Lie on your stomach, grab your ankles with your hands, throw your head back and rock on your stomach for 2 to 3 minutes.