Each girl has problematic areas. For example, a woman with a type of figure of an apple, the most prone to fullness is the upper body. And the girl's triangle has hips and legs. Knowing your problematic areas, you can develop an integrated approach that will help get rid of excess weight, tighten your muscles and tone the skin.
Why does fat appear in the stomach, hips and arms?
There are several reasons why girls increase weight. Having eliminated bad habits, the result will be remarkable in the first weeks. Many do not think about what the body really damages. Consider in detail the main reasons why body weight increases at a quick speed.
- Incorrect nutrition
- Stress, experiences
- Lack of physical effort
The rhythm of life does not allow you to stop and take a lunch normally or have breakfast. The constant snacks of fast food, sandwiches "in hurry", a large amount of coffee and carbonated drinks lead to sad consequences. The body accumulates fat as a result of an excess of food, because the stomach simply does not have time to digest food.
In addition, the calorie content of the products in unhealthy nutrition leaves the scale of the allowed standard. For example, there are 481 kcal in a hamburger and 340 kcal potatoes. To use the calories received with such dinner, you must dig potatoes for at least an hour and cut firewood. For a modern person, this is equivalent to 3 hours of active classes in the gym. In addition, the stomach will digest a hamburger in 7-8 hours.
No one thinks of a healthy diet. If we talk about the consumption of healthy foods, then 300 grams of chicken fillet boiledly contain 510 kcal, and the digestion and assimilation of the product will occur in 2 hours. A cabbage and cucumber salad (200 grams) contains 41 kcal. There is nothing superfluous at a dinner. It will saturate the body, give strength and vigor, will not add kilograms. To use the calories received, it will be necessary to spend only 20 minutes in the gym.
Not less than inappropriate nutrition, several kilograms of various nervous experiences and cords, disputes and scandals help obtain more kilos. The body makes a "reserve" in the form of fat to protect a person from external influences.
Such a problem must be solved during private consultations with a psychologist. It is necessary to monitor your emotional status. In addition, stress often causes constant consumption of caloric products.
As a general rule, fat in the buttocks or abdomen appears due to a sedentary lifestyle. After 25 years, many already have the current work schedule, family tasks, etc. and only move from point "A" to the point "B". Forget the need for sports loads in the life of each person: you are in danger of the appearance of extra pounds.
For each type of figure, individual programs must be developed. A global woman should pay attention to the stomach and exercises to strengthen the muscles of the hands. A triangular girl needs to participate in hips and legs. But the owners of the type of figure, the sand watch will have to comprehensively address the physical effort, since the weight is obtained uniformly and is also distributed over the body.
Very effective diet
Diets by type of figure
A diet offered for different types of figures is a fairly adequate nutrition that restrictions on any product. Sports and healthy food will help get rid of excess weight in a matter of weeks. Each type of figure is characterized by the use of certain products, which will contribute to the loss of kilos of more.
Type of apple figure: Change the diet
You must begin to get rid of extra pounds in the waist area with the cleaning of the toxin body. There are many recipes for this. Green tea, ginger root helps a lot. You can also contact a nutritionist who will develop a unique program that corresponds to your health status.
Add to the diet:
- Fiber (root crops, legumes or bran);
- Fresh fruit;
- Honey, fish and nuts.
- Animal fats;
- Fried products in sunflower oil;
- White bread;
- Smoked ham and meat, salty or canned vegetables, bananas.
Sugar must be excluded. It simply does not resort to the help of artificial substitutes. Honey is more appropriate. If sugar is not possible to exclude sugar consumption, reduce its amount.
Remove from diet:
If it is not possible to exclude fried products in the early stages, you can use unrefined olive oil. Breast or boiled chicken fish is the most appropriate. White bread must be replaced with integral grain.
Type sanding clock Figure: feed rules
Since for this type of figure, a uniform distribution of excess weight on the body is considered normal: weight loss must be approached in an integral way.
The diet must include:
- Protein (chicken breast, low fat, eggs);
- Green leafy vegetables (asparagus, broccoli, etc. );
- Natural juices
It is recommended that white bread be completely eliminated. An excellent replacement for him will be the integral bread. It is also advisable to organize 1 day of fasting a week.
At the same time, the day before it does not eat strongly, for dinner can consume low fat meat and a vegetable salad. It is only necessary to talk about the download of days if you do not have bad habits, such as smoking.
Exclude:
- Sweet, including flour products;
- Nuts (except almonds and peanuts);
- Avocados and bananas;
- Dry fruits.
For this type of figure, a diet must include the daily consumption of 8 vessels of purified water. Distribute the reception evenly, every 4 hours you must drink 200 grams of water.
Pear figure type: losing weight diet
A diet for the type of figure of a pear must include the following products:
- Cottage cheese and dairy products;
- Sea fish;
- Tomatoes or tomato juice (natural);
- Dark rice and herbs.
Supplement bread just made of thick flour. Include legumes in the diet.
Under the prohibition:
- Starch (potatoes, rice);
- Pasta;
- Carbonated drinks;
- Products containing animal fats.
Do not fall at the ends. The boiled chicken, the veal is allowed. Tomato juice must be in the diet every day. In addition, 30 minutes before breakfast, lunch or dinner (before all meals), you must drink a glass of water.
Type rectangle Figure: Rational weight loss
In a diet for this type of figure, it must include:
- Protein;
- Vegetables and fruits in large quantities;
- Green tea;
- Low meat in cooked or boiled fats.
By day, you must consume at least 100 grams of cottage cheese (or a glass of kefir). This will improve the metabolic process, it will bring the weight to normal.
Completely exclude:
- Alcohol (let's say only one glass of red wine several times a month);
- Acake products, sweets;
- Coffee;
- Dad.
Morning coffee should be replaced with green tea. Almonds are ideal for snacks. This is a product with negative calorie content, which means that it will force the body to work twice as quickly, while we saturate it in its entirety.
Effective diet for 2 weeks
Food scheme, variations
Regardless of the type of figure, it is necessary to develop your own energy scheme, taking into account the recommendations specified in the diet. Eating must be at a certain time, without discrepancies with a schedule.
Power program for all kinds of figures:
Eating should be divided between 6-7 times. The approximate food routine is seen thus (it is allowed to adjust):
- Breakfast - from 8: 00 to 10: 00;
- The second breakfast, from 11: 30 to 12: 00;
- Lunch - from 13: 00 to 14: 00;
- SOC for the afternoon: from 15: 30 to 16: 00;
- Dinner - until 18: 30;
- The second dinner is until 20: 00.
You can adjust this schedule according to your own daily routine. Breakfast must be about 30 minutes after waking up. But the last meal must be done no later 4 hours before bedtime.
This approach to power graphics will accelerate metabolism. The food will be digested faster. Be sure to organize "snacks" between breakfast, lunch and dinner. But, it is important to remember that it should be light food, for example:
- Kefir or low -fat yogurt;
- Green fruits (except grapes);
- Vegetable salads;
- Dry fruits or nuts (if a diet allows its type of figure).
The main thing, with this approach, the body will have time to digest food, and will not remain hungry. In addition, before meals (in 20-30 minutes), you must drink 1 cup of cold water. It is important to remember that water is water, not tea, coffee or any other drink. After eating for 30 minutes (minimum) you can't drink anything.
Power scheme, planning
Planning is an important aspect in any business, including weight loss. It is necessary to determine the objective. It is important to know what type of weight is ideal for its type of figure. Take 55 kilograms as a base.
Let this weight be an objective. Next, it is necessary to determine the terms for which you can lose kilos of more. For example, if now the weight is 70 kg, then to reach a weight of 55 kg, it needs 3-4 months.
The plan must be written for several periods:
- First and most importantly: you must carefully consider the menu the next day in advance. Every day, prepare the task of not deviating from the plan;
- Mini cycles planning. Losing weight is normal if a person eliminates 2 kg per week. For 2 weeks, it is necessary to paint an approximate plan of nutrition and training;
- Month and cycle. Different schemes must be planned for 30 days. In the first two weeks of the month, a person tries a certain diet and physical activity. If the program does not work well enough, you must include other exercises in training and use another energy circuit. The effectiveness of such approaches will be an order of magnitude higher than the fulfillment of a strict diet;
- Complete cycle (3-4 months). For this period, it is necessary to think through a figurative plan strategy. In the first month, a program works, in the second, another, and so on.
Planning effectiveness becomes obvious when it understands that a diet cannot give a complete result. As well as the same physical exercises.
After all, the digestive system, just like the muscles get used to the same loads. Alternative exercises and menu (reducing the calorie content of the dishes and returning to the previous diet), it will definitely be possible to lose weight and achieve the planned result.
Effective diet for a month
Menu for types of figures
The diet menu must be careful. It must be based on the recommended products list, in this case, weight loss will advance at a fast pace. Consider the daily menu for various types of figures.
Diet menu for the apple figure type
Breakfast
- Boiled egg,
- whole grain bread (1 piece),
- Mozarella cheese (can be replaced with accessible),
- 100 grams of boiled chicken fillet.
You can replace the previous list of products with Sarracene or oatmeal.
Lunch
- 2-3 nuts;
- Green apple
Kefir or low -fat yogurt, any vegetables or fruits, except grapes and banana, is perfect as a replacement.
Dinner
- Chicken fillet: 200 grams (boiled or steamed);
- Greenst - green peas;
- Vegetable salad seasoned with olive oil.
Light vegetable soups or boiled fish are great. As a garnish, it is better to use peas, broccoli, patch beans, etc. It is more correct to exclude diet potatoes.
Snack
- Pear;
- Cheese or kefir.
Dinner
- Broccoli or patch beans;
- Boiled fish;
- Vegetables;
- Newly squeezed juice.
The juice can be chosen for its own taste. Pineapple is more appropriate. You can replace juice with lemon ginger tea.
The second dinner
Kefir or low -fat yogurt. Green apple or several pieces of cheese.
Every day you must drink at least 2 liters of water per day according to the routine indicated in the previous sections.
Diet menu for the figure clock type
For this type of figure, weight loss must begin with a decrease in portions. Approximate menu:
Breakfast
- Boiled egg - 2 pcs. ;
- Oatmeal (100-150 grams);
- Newly squeezed juice.
Lunch
Kefir or low -fat yogurt
Dinner
- Chicken or light broth;
- Green vegetables (can let a salad seasoned with olive oil);
- Newly squeezed juice (30 minutes after lunch).
Snack
Grapefruit or a piece of pineapple.
Dinner
- Fish vapor (low fat);
- Vegetable salad;
- As a garnish, you can use any porridge, the exception is white rice.
The second dinner
100 grams of almonds or peanuts, a glass of kefir (skim).
Diet menu for pear or triangle type
Breakfast
- Avena Flakes (200 grams);
- Tomato juice (200 grams);
- Green apple
Lunch
- 100 grams of cottage cheese;
- Green tea.
Dinner
- Boiled sea fish (2 small pieces);
- Dark rice;
- A glass of tomato juice (half an hour after lunch);
- Vegetables.
Snack
Low fat yogurt and apple.
Dinner
- Boiled chicken or veal;
- Sarracene wheat or beans;
- Vegetables;
- A piece of whole wheat bread.
The second dinner
A glass of tomato juice or another newly squeezed.
Menu for the type of rectangle of figure
Breakfast
- Becoming cottage cheese (100 grams);
- Green apple;
- Green tea.
Lunch
Yogurt or kefir smir.
Dinner
- Chicken and vegetable soup (potatoes must be excluded and replaced with beans);
- Whole grain bread - 2 pieces;
- Light vegetable salad.
Snack
100 grams of almonds or peanuts.
Dinner
- Low meat in cooked fat (veal or poultry);
- Saracen wheat porridge;
- Vegetable salad.
The second dinner
Cottage cheese (100 grams) or a glass of kefir.
You can adjust the menu according to the list of products allowed for each type of figure. Develop an individual program, then weight loss will be easy and fast.
Conclusion
The desire to normalize your body seems to all girls, regardless of the type of figure. Before choosing an energy scheme or proceeding with the implementation of the weight loss plan according to the diet, you must ensure that you really need it. Without firm faith, nothing will work in your strength.
And the latest: right now I undo all the clothes that do not correspond to your type of figure. Don't save anything! You deserve only the best clothes that will emphasize your advantages and hide defects. Success!