Every girl has a problem area. For example, a woman with a kind of apple - the most prone to the entire body. And the girl triangle has a hip and leg. Knowing the problematic areas, you can develop an integrated approach that helps to get rid of excessive weight, pulls the muscles and tones the skin.
Why does fat appear on the stomach, hips and arms?
There are many reasons why girls gain weight. After removing bad habits, the result will be noticeable in the first weeks. Many people do not think about what damage the body. Let's look in detail the main causes that cause the body weight to increase at rapid speed.
- Inappropriate nutrition
The rhythm of life does not allow you to stop and usually have lunch or breakfast. Continuous snacks, which are "hastily" sandwiches, large quantities of coffee and carbonated drinks have sad consequences. The body accumulates fat as a result of the excess of the food because the stomach simply does not have time to digest the food.
In addition, the calorie content of unhealthy nutrition products is left out for the permissible norm. For example, there are 481 kcal in a hamburger and 340 kcal potatoes. In order to use the calories you get with such dinner, dig the potatoes for at least one hour and cut the firewood. For a modern man, this is equivalent to 3 hours of active hours in the gym. In addition, the stomach consumes hamburgers within 7-8 hours.
Nobody thinks about healthy eating. When it comes to eating healthy foods, it contains 300 grams of chicken flesh cooked 510 kcal and the digestion and assimilation of the product will be done within 2 hours. Cabbage and cucumber salad (200 grams) contain 41 kcal. There is nothing unnecessary at such a dinner. It will rampage the body, give strength and momentum, add no kilograms. You only need to spend 20 minutes in the gym to use the resulting calories.
- Stress, experience
Not less than inadequate nutrition, different kilograms of different experiences and nervous breakdowns, winks and scandals help you get an extra pound. The body creates a "spare" in the form of fat to protect a person from external influences.
Such a problem must be solved during private consultations with a psychologist. You need to monitor your emotional state. In addition, stress often triggers constant consumption of calorie products.
- The lack of physical effort
As a general rule, the fat or abdominal fat appears due to the sedentary lifestyle. After 25 years, many people already have the current work plan, family tasks, and so on, and only move from "A" to "B". Forgot the need for sports load in every person's life - endangers the appearance of additional pounds.
For each type of figure, each program must be worked out. A spherical woman should pay attention to the stomach and to strengthen the muscles of the hands. A triangle girl has to deal with hips and legs. But the character -type owners, the hourglass must approach the physical effort, as the weight is evenly and is distributed above the body.
A very effective diet
Diets according to the type of illustration
The diet offered for different types of figures is quite a good nutrition than restrictions on any product. Sports and healthy foods can help you get rid of overweight in weeks. Types of each figure are characterized by the use of certain products that contribute to the loss of extra pounds.
Type of Apple Figure: Change the diet
By cleaning the body of the toxins, you must get rid of the extra pounds in the waist area. There are many recipes for this. Green tea and ginger root help a lot. Contact a nutritionist who develops a unique program that meets your health.
Add the diet:
- Fiber (root plants, legumes or bran);
- Fresh fruit;
- Honey, fish and nuts.
The sugar should be excluded. Just do not require the help of artificial substitutes. Honey is the most appropriate. If sugar cannot be excluded from consumption of sugar, reduce its amount.
Remove from your diet:
- Animal fats;
- Fried products in sunflower oil;
- White bread;
- Smoked ham and meat, salted or canned vegetables, bananas.
If the fried products cannot be excluded in the first stage, you can use unrefined olive oil. Cooked chicken breast or fish are the most appropriate. The white bread is of whole grain grain.
Figure type sanding hours: Power rules
Because of these types of illustrations, the uniform distribution of excessive weight is considered normal over the body - weight loss should be approximately approximate.
The diet should contain:
- Protein (chicken breast, low greasy meat, eggs);
- Green leafy vegetables (asparagus, broccoli and so on);
- Natural juices.
White bread is recommended to remove it completely. Excellent replacement for him will be full bread. We also recommend organizing 1 fasting day a week.
However, before you do not eat tightly, you can eat low greasy meat and vegetable salads for dinner. You only need to talk about unloading days if you don't have a bad habit, such as smoking.
Excluded:
- Sweet, including flour products;
- Nuts (except almonds and peanuts);
- Avocado and banana;
- Dried fruits.
For these types of figures, the diet should include daily consumption of 8 glasses of purified water. Divide the bet evenly, drink 200 grams of water every 4 hours.
Figura pear: diet for weight loss
The pear type diet should contain the following products:
- Cottage cheese and dairy products;
- Sea fish;
- Tomato or tomato juice (natural);
- Dark rice and herbs.
Only bread made from coarse flour. Includes the legumes into the diet.
During the ban:
- Starch (potatoes, rice);
- Dough;
- Carbonated drinks;
- Products containing animal fats.
Don't fall into extremes. Cooked chicken, calf meat is allowed. The tomato juice should be in the diet every day. In addition, 30 minutes before breakfast, lunch or dinner (before each meal) you should drink a glass of water.
Figure type rectangle: rational weight loss
In the diet of this type of figure, you should contain the following:
- Protein;
- Vegetables and fruits in large quantities;
- Green tea;
- Low greasy meat cooked or cooked.
You should consume at least 100 grams of curd daily (or a glass of kefir). This improves the metabolism process and makes weight normal.
Completely excludes:
- Alcohol (say that only one glass of red wine a month);
- Acake products, sweets;
- Coffee;
- Potato.
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 it is forcing the body twice as quickly that it is fully saturated.
Effective diet for 2 weeks
Food scheme, variations
Regardless of the type of figure, your own power system should be developed, taking into account the recommendations provided in the diet. The meal should be at some time without the deviation of the schedule.
Power Between all types of figures:
The meal should be divided 6-7 times. Approximate food -routine looks like this (allowed to set):
- Breakfast - 8: 00 to 10: 00;
- The second breakfast - 11: 30 and 12: 00;
- Lunch - 13: 00 to 14: 00;
- Afternoon snack - 15: 30 to 16: 00;
- Dinner - 6: 30 pm;
- The second dinner lasts until 8: 00 pm.
Depending on your own routine, you can set this schedule. Breakfast should be about 30 minutes after waking up. But the last meal should be done at the latest 4 hours before bedtime.
This approach to power graphics speeds up metabolism. Foods are digested faster. Be sure to organize "snacks" between breakfast, lunch and dinner. However, it is important to note that, for example, there should be a light food:
- Kefir or low greasy yogurt;
- Green fruits (except grapes);
- Vegetable salads;
- Dried fruits or nuts (if a diet allows you to give your figure).
The most important thing, with this approach, the body will have time to digest food and remain hungry. In addition, drink 1 cup of cold water before meals (20-30 minutes). It is important to note that water is water, not tea, coffee or any other drink. For 30 minutes (minimal) after a meal, do not drink anything.
Power system, planning
Planning is an important aspect of every business, including weight loss. The goal must be determined. It is important to know what weight is ideal for your type. Take 55 kilograms.
Let this weight be a goal. Then you need to determine what terms you can lose extra pounds. For example, if the weight is now 70 kg, you need 3-4 months to reach 55 kg.
The plan must be prepared for several periods:
- First and most important: you must carefully consider the menu the next day. Set the task every day not to depart from the plan;
- Planning mini-cycles. Losing weight is normal if someone gets rid of 2 kg a week. An approximate nutrition and training plan should be painted for 2 weeks;
- Month and cycle. Different systems should be designed for 30 days. During the first two weeks of the month, one will try a certain diet and physical activity. If the program does not work well enough, you need to insert other exercises into the workout and use another energy circle. The effectiveness of such approaches will be magnified as compliance with a strict diet;
- Complete cycle (3-4 months). During this period, you need to think about a figure plan strategy. In the first month, one program works in the second - the other and so on.
The efficiency of the design becomes obvious if we understand that a diet cannot give full results. And the same physical exercises.
After all, the digestive system as the muscles get used to the same load. Alternating exercises and menu (reducing the calorie content of vessels and returning to the previous diet) is definitely possible to lose weight and achieve the planned result.
Effective diet for a month
Menu to the Types of the figure
The diet menu should be carefully considered. This should be based on the list of recommended products, in which case the weight loss is rapidly pace. Note the daily menu of the different types of diagrams.
Diet menu for the type of apple illustration
Morning
- Cooked egg,
- Whole grain bread (1 piece),
- Mozarella cheese (replaced with accessible),
- 100 grams of cooked chicken fillet.
You can replace the list of above products with buckwheat or oatmeal.
Lunch
- 2-3 nuts;
- Green apple.
Kefir or low greasy yogurt, with the exception of any vegetables or fruits, with the exception of grapes and bananas, is a perfect substitute.
Dinner
- Chicken fillet - 200 grams (cooked or steamed);
- Greener - green peas;
- Vegetable salad seasoned with olive oil.
Light vegetable soups or cooked fish are great. As a disease, it is better to have peas, broccoli, patch beans, etc. Use potatoes from the diet.
Afternoon snack
- Pear;
- Cheese or kefir.
Dinner
- Broccoli or patch beans;
- Cooked fish;
- Vegetables;
- Freshly pressed juice.
The juice can be chosen for its own taste. The pineapple is the most appropriate. You can replace the juice with ginger tea with lemon.
The second dinner
Kefir or low greasy yogurt. Green apples or more pieces of cheese.
Every day you should drink at least 2 liters of water a day according to the routine shown in previous sections.
Diet Menu for Figura Sand Clock Type
In the case of these types of illustrations, weight loss should begin with a decrease in doses. Approximate menu:
Morning
- Cooked egg - 2 pieces;
- Oatmeal (100-150 grams);
- Freshly pressed juice.
Lunch
Kefir or low greasy yogurt
Dinner
- Light chicken or broth;
- Green vegetables (you can let a salad season with olive oil);
- Freshly pressed juice (30 minutes after lunch).
Afternoon snack
Grapefruit or a piece of pineapple.
Dinner
- Fish steam (low greasy);
- Vegetable salad;
- You can use any porridge as a disease bridge, except for white rice.
The second dinner
100 grams of almonds or peanuts, a glass of kefir (lean).
Dietamenu for the type of pear or triangle
Morning
- Oatmeal (200 grams);
- Tomato juice (200 grams);
- Green apple.
Lunch
- 100 grams of curd;
- 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 greasy yogurt and apples.
Dinner
- Cooked chicken or veal;
- Buckwheat or beans;
- Vegetables;
- A piece of whole wheat bread.
The second dinner
A glass of tomato juice or other freshly pressed.
Menu for the Figure Rectangle Type
Morning
- Cottage cheese (100 grams);
- Green apples;
- Green tea.
Lunch
Smir yogurt or kefir.
Dinner
- Chicken soup and vegetables (the potatoes should be excluded and replaced);
- Whole grain bread - 2 pieces;
- Light vegetables salad.
Afternoon snack
100 grams of almonds or peanuts.
Dinner
- Low greasy cooked meat (veal or poultry);
- Buckwheat porridge;
- Vegetable salad.
The second dinner
Cottage cheese (100 grams) or a glass of kefir.
You can modify the menu in accordance with the list of permitted products of each type. Develop a unique program, then weight loss will be easy and fast.
Conclusion
The desire to normalize the body appears to all girls, regardless of the type of figure. Before choosing the power system or continuing to implement the weight loss plan properly, you should be sure that you really need it. Without a solid faith, nothing will succeed in their strength.
And last: now get rid of all the clothes that do not meet the type of your figure. Don't spare anything! You only deserve the best outfit that emphasizes your benefits and hides the mistakes. Gluten!