Every girl has problematic areas. For example, a woman with the type of apple figure - the ninocular fullness is the upper body. And a girl-triangle has hips and legs. Knowledge of your problems, you can develop an integrated approach to help you get rid of excess weight, tighten your muscles and sink skin.
Why does fat appear on the stomach, hips and hands?
There are several reasons why girls get weight. They removed bad habits, the result will be noticeable in the first weeks. Many don't think about what actually harms the body. Consider the main reasons why body weight increases with speed.
- Irregular nutrition
- Stress, experiences
- Lack of physical effort
The rhythm of life does not allow you to stop and have a normal lunch or have breakfast. Permanent fast food snacks, rush sandwiches ", a large amount of coffee and carbonated drinks leads to sad consequences. The body accumulates fat as a result of excess food, because the stomach simply has no time to digest food.
In addition, the content calorie products in an unhealthy diet passes on a scale for the permitted norm. For example, there are 481 kcal in the hamburger, and 340 kcal potatoes. To use the received calories with such dinner, you should dig a potato at least an hour and chop a fireplace. For a modern person, this is Tantamont up to 3 hours of active classes in the gym. In addition, the stomach will digest a hamburger at 7-8 hours.
No one thinks of a healthy diet. If we are talking about consumption of healthy food, then 300 grams of chicken fillet in the cooked form contains 510 kcal, and digestion and product assimilation will appear in 2 hours. Cabbage and cucumber salad (200 grams) contains 41 kcal. There is nothing superfluous on that evening. It will saturate the body, give strength and vigor, will not add pounds. To use the calories received, it will be only necessary to spend 20 minutes in the gym.
No less than irregular diet, various pounds of different experiences and nervous malfunction, Croats and scandals help win extra pounds. The body makes the "reserve" in the form of fat to protect a person from external influences.
Such a problem should be addressed during private consultations with psychologists. It is necessary to track your emotional state. In addition, stress often causes constant consumption of caloric products.
As a rule, the right on the buttocks or abdomen appears due to a seated lifestyle. After 25 years, many already have the current work schedule, family duties and so on, and they only move from the point "A" in point "B". Forgetting in need for sports loads in each person's life - you are in danger of an additional pounds.
Single programs should be developed for each type of image. The Globe woman must pay attention to the stomach and exercises to strengthen the muscles of the hand. The triangle of girls should deal with hooks and legs. But the owners of the type of figure, the sand clock will have to be comprehensive to approach physical effort, as the weight is acquired evenly and is also distributed over the body.
Very efficient diet
Diet by type of figure
Diet offered for different types of figures is quite a proper diet of restrictions in any products. Sports and healthy food will help solve excess weight in a few weeks. Each type of figure is characterized by the use of certain products, which will contribute to the loss of additional pounds.
Apple figure type: Change diet
You should start getting rid of an extra pounds in the waist cleaning the body toxin. There are many recipes for this. Green tea, ginger root greatly helps. You can also contact the nutritionist that will develop a unique program that suits your health condition.
Add to diet:
- Fibers (root crops, legumes or bran);
- Fresh fruit;
- Honey, fish and nuts.
- Animal fats;
- Fried products in sunflower oil;
- White bread;
- Smoked ham and meat, sending or preserved vegetables, bananas.
Sugar must be turned off. Just don't resort to help with artificial replacements. Honey is the most appropriate. If sugar cannot turn off sugar consumption, reduce its amount.
Remove from the diet:
If no fried products in the first phases are not possible, you can use unrefined olive oil. Cooked chicken breasts or fish is best suitable. White bread needs to be replaced with a whole grain.
Type of Satan Sato: Power rules
Since this type of figure of uniform distribution of excess weight over the body is considered normal - weight loss should be comprehensively accessed.
Diet should contain:
- Protein (chicken breast, low -fat meat, eggs);
- Green leafy vegetables (asparagus, broccoli and so on);
- Natural juices.
The white bread is recommended to completely remove. Great replacement for him will be bread whole. It is also advisable to arrange 1 day post a week.
At the same time, the day before you should not eat firmly, you can consume low-correct meat and vegetable salad for dinner. It only takes to talk about unloading days if you don't have bad habits, like smoking.
Exceptionally:
- Sweet, including flour products;
- Walnuts (except almonds and peanuts);
- Avocados and bananas;
- Dried fruit.
For this type of figure, diet should contain daily consumption of 8 glasses of purified water. Distribute the reception evenly, every 4 hours, you should drink 200 grams of water.
Type of pear figures: weight loss diet
Diet for type of pear figure should contain the following products:
- Cottage with cheese and dairy products;
- Sea fish;
- Tomato or tomato juice (natural);
- Dark rice and herbs.
Intentional bread is made only of rough flour. Include legumes in the diet.
Under ban:
- Starch (potatoes, rice);
- Pasta;
- Carbonated drinks;
- Products containing animal fats.
Don't belong to the extreme. Cooked chicken, veal allowed. Tomato juice should be in a diet every day. Also, 30 minutes before breakfast, lunch or dinner (before all meals), you have to drink a glass of water.
Image type Rectangle: Rational weight loss
In a diet for this type of figure, you should turn on:
- Protein;
- Vegetables and fruits in large quantities;
- Green tea;
- Low -phate meat cooked or cooked.
Per day you have to consume at least 100 grams of the cottage (or glass kefir). This will improve the metabolic process, it will bring weight to normal.
Turn off completely:
- Alcohol (say only a glass of red wine several times a month);
- Akaken products, sweets;
- Coffee;
- Potatoes.
Morning coffee should be replaced with green tea. Almonds are ideal for snacks. This is a product with a negative calorie content, which means that the body will force it to operate twice as fast as it sat out completely.
Effective nutrition for 2 weeks
Food Scheme, Variations
Regardless of the type of image, it is necessary to develop their own electricity program, taking into account the recommendations listed in the diet. The dish should be at a specific time, without a degree of arrangement.
Power schedule for all types of figures:
The dish should be divided by 6-7 times. Approximate food routine looks like this (adjustment allowed):
- Breakfast - from 8: 00 to 10: 00;
- Second breakfast - from 11: 30 to 12: 00;
- Lunch - from 13: 00 to 14: 00;
- Afternoon snack - from 15: 30 to 16: 00;
- Dinner - until 18: 30;
- The second dinner is up to 20: 00.
You can adjust this schedule depending on your own daily routine. Breakfast should be about 30 minutes after waking up. But the last meal should be done no later than 4 hours before bed.
This access to power graphs will accelerate metabolism. The food will be digested faster. Be sure to edit "snacks" between breakfast, lunch and dinner. But it is important to remember that this should be light food, for example:
- Kefir or lowfat yogurt;
- Green fruits (except grapes);
- Vegetable salads;
- Dried fruit or nut (if diet allows your image type).
The main thing, with this approach, the body will have time to digest food, and you will not stay hungry. In addition, before meals (for 20-30 minutes) you should have 1 cup of cold water. It is important to remember that water is water, not tea, coffee or any other drink. After eating 30 minutes (minimum) you can't drink anything.
Electricity scheme, planning
Planning is an important aspect in any business, including weight loss. It is necessary to determine the goal. It is important to know what weight is ideal for your type of figure. Take 55 kilograms as a basis.
Let this weight be a goal. Then it is necessary to determine the concepts you can lose extra pounds. For example, if it is now weighing 70 kg, then reach a weight of 55 kg, you need 3-4 months.
The plan should be compiled several periods:
- First and most importantly: You should carefully consider me the next day in advance. Set your assignment to yourself every day not to deviate from the plan;
- Mining of mini cycles. Losing weight is normal if a person is resolved 2 kg per week. 2 weeks need to be painted with an approximate plan for nutrition and training;
- Moon and cycle. Different schemes should be planned for 30 days. In the first two weeks of the person, a person tries a particular diet and physical activity. If the program does not work well enough, you need to include other exercises in training and use another power circle. The efficiency of such approaches will be the order of magnitude higher than compliance with a strict diet;
- Complete cycle (3-4 months). During this period, it is necessary to think with the figurative strategy of the plan. In the first month, one program works, in another - another, and so on.
Planning efficiency becomes apparent when an understanding that one diet cannot give a full result. As well as the same physical exercise.
Finally, the digestive system, just as the muscles get used to the same burdens. Alternating exercises and menu (reducing the content of the calorie dishes and returning to the previous nutrition), it will definitely be possible to lose weight and achieve the planned result.
Efficient diet in a month
Picture type menu
The diet menu must be carefully thought. It should be based on the list of recommended products, in this case weight loss will go to a quick pace. Consider the daily menu for different types of figures.
Diet menu for the type of apple figure
Breakfast
- Boiled egg,
- Full bread (1 piece),
- Mozarella cheese (can be replaced with accessible),
- 100 grams of cooked chicken fillet.
You can replace the above product with buckwheat or oatmeal.
Lunch
- 2-3 walnuts;
- Green apple.
Kefir or low -fat yogurt, any vegetables or fruit, except grapes and bananas, is perfect as a substitute.
Dinner
- Chicken fillet - 200 grams (boiled or steam);
- Greener - green peas;
- Plant salad spicy with olive oil.
Lightweight soups for vegetables or cooked fish are great. As an attachment, it is better to use peas, broccoli, patch beans, etc. More precisely it is to turn off potatoes from the diet.
Afternoon snack
- Pear;
- Cheese or kefir.
Dinner
- Broccoli or patch beans;
- Cooked fish;
- Vegetables;
- Freshly squeezed juice.
The juice can be selected for your taste. The pineapple is the most appropriate. You can replace the juice with ginger tea with lemon.
Other dinner
Kefir or low yogurt. Green apple or a few pieces of cheese.
Every day you have to drink at least 2 liters of water a day towards the routine indicated in previous sections.
Diet menu for the type of sand clocks
For this type of figure, weight loss should start falling the portions. Approximate to me:
Breakfast
- Cooked egg - 2 pcs. ;
- Oatmeal (100-150 grams);
- Freshly squeezed juice.
Lunch
Kefir or low yogurt
Dinner
- Light chicken or soup;
- Green vegetables (you can let salad spiced with olive oil);
- Freshly squeezed juice (30 minutes after lunch).
Afternoon snack
Grapefruit or a piece of pineapple.
Dinner
- Fish steam (low -fat);
- Vegetable salad;
- As an attachment, you can use a porridge, the exception is white rice.
Other dinner
100 grams of almonds or peanuts, glass kefir (skim).
Diet menu for the type of pear or triangle
Breakfast
- ZOSE PAHULS (200 grams);
- Tomato juice (200 grams);
- Green apple.
Lunch
- 100 grams of cottage;
- Green tea.
Dinner
- Cooked sea fish (2 small pieces);
- Dark rice;
- A glass of tomato juice (half an hour after lunch);
- Vegetables.
Afternoon snack
Low yogurt and apple.
Dinner
- Cooked chicken or veal;
- Buckwheat or beans;
- Vegetables;
- A piece of entire grain bread.
Other dinner
A glass of tomato juice or other freshly clenched.
Me for the type of rectangle
Breakfast
- Cottage (100 grams);
- Green apple;
- Green tea.
Lunch
Smir yogurt or kefir.
Dinner
- Chicken soup and vegetables (potatoes must be excluded and replaced by beans);
- Full grain bread - 2 pieces;
- Light vegetable salad.
Afternoon snack
100 grams of almonds or peanuts.
Dinner
- Low-incurable meat (veal or poultry);
- Buckwheat coughs;
- Plant salad.
Other dinner
Cheese Cottages (100 grams) or glass Kefir.
You can customize the menu according to the list of permitted products for each type of figure. Develop an individual program and then a weight loss will be easy and fast.
Conclusion
The desire to normalize his body appears to all girls, regardless of the type of figure. Before you select the electricity scheme or handling the weight loss plan according to the diet, you must be sure to really need you. Without a solid faith, nothing will work in their strength.
And the last one: immediately resolve all your clothes that don't match your type of figure. Don't save anything! You only deserve the best clothes that will emphasize your advantages and hide the shortcomings. Success!