Every girl has problem areas. For example, a woman with a type of apple figure - the most prone to fullness is the upper body. And the girls' triangle has hips and legs. Knowing your problem areas, you can develop an integrated approach that will help get rid of overweight, tighten your muscles and tone the skin.
Why does fat appear in the stomach, hips and arms?
There are several reasons why girls gain weight. Having removed bad habits, the result will be noticeable in the first weeks. Many do not think about what really harms the body. Let's consider in detail the main reasons why body weight increases at a fast speed.
- Inadequate nutrition
- Stress, experiences
- Lack of physical effort
The rhythm of life does not allow you to stop and have lunch normally or have breakfast. Constant fast food snacks, "in a hurry" sandwiches, a large amount of coffee and carbonated drinks lead 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 calorie content of unhealthy nutrition products comes out of the scale to the allowed norm. For example, there are 481 kcal in a hamburger and 340 kcal of potatoes. To use the calories received with this dinner, you should dig potatoes for at least an hour and cut the wood. 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, 300 grams of chicken fillet in a cooked form contains 510 kcal, and digestion and product assimilation will occur in 2 hours. A cabbage and cucumber salad (200 grams) contains 41 kcal. There is nothing superfluous at a dinner like that. It will saturate the body, give strength and vigor, not add kilograms. To use the calories received, you will need to spend only 20 minutes on the gym.
No less than inadequate nutrition, several pounds of various experiences and nervous damage, fights and scandals help to gain extra pounds. The body makes a "reserve" in the form of fat to protect a person from external influences.
This problem should be solved during private consultations with a psychologist. It is necessary to monitor your emotional state. In addition, stress usually causes constant consumption of caloric products.
As a rule, fat in buttocks or abdomen appears due to a sedentary lifestyle. After 25 years, many already have the current work schedule, family duties and so on, and only move from point "a" to point "B". Forgetting the need for sports cargo in everyone's life - you are in danger of the appearance of extra pounds.
For each type of figure, individual programs must be developed. A woman in the world needs to pay attention to the stomach and exercises to strengthen the muscles of the hands. A triangle girl needs to get involved in hips and legs. But the owners of the type of figure, the sand clock will have to comprehensively approach physical effort as the weight is evenly gain and is also distributed over the body.
Very effective diet
Diets by Figure Type
A diet offered to different types of figures is a very appropriate nutrition than restrictions on any product. Sports and healthy foods will help get rid of the overweight in a matter of weeks. Each type of figure is characterized by the use of certain products, which will contribute to the loss of extra pounds.
Figure Type Apple: Change the diet
You should start getting rid of extra pounds in the waist area with cleaning 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 an exclusive program that corresponds to your health.
Add to the diet:
- Fiber (root cultures, vegetables or bran);
- Fresh fruits;
- Honey, fish and nuts.
- Animal fats;
- Fried products in sunflower oil;
- White bread;
- Smoked ham and meat, salty or canned vegetables, bananas.
The sugar should be excluded. Just do not use the help of artificial substitutes. Honey is more suitable. If sugar is not possible to exclude sugar consumption, reduce its quantity.
Remove from diet:
If it is not possible to delete fried products in the early stages, you can use unfinated olive oil. The chicken -boiled breast or fish is more suitable. White bread should be replaced by whole grains.
Type of Figure Sweating Clock: Energy Rules
As for this type of figure, a uniform distribution of overweight on the body is considered normal - weight loss should be approached broadly.
The diet should include:
- Protein (chicken breast, low -fat meat, eggs);
- Green leafy vegetables (asparagus, broccoli and so on);
- Natural juices.
It is recommended that white bread be completely removed. An excellent replacement for him will be the whole bread. It is also advisable to organize 1 day of fasting a week.
At the same time, a day before you don't eat hard, for dinner, you can consume low meat and a vegetable salad. It is only necessary to talk about the discharge of days if you have no bad habits, such as smoking.
Delete:
- Sweet, including flour products;
- Walnuts (except almonds and peanuts);
- Avocados and bananas;
- Dried fruits.
For this type of figure, a diet should include daily consumption of 8 glasses of purified water. Distribute the reception evenly every 4 hours, you should drink 200 grams of water.
Type of Figure Pear: Diet for Weight Loss
A diet for the type of figure of a pear should include the following products:
- Cottage cheese and dairy products;
- Sea fish;
- Tomatoes or tomato juice (natural);
- Dark rice and herbs.
Supplement bread made only of thick flour. Include vegetables in the diet.
Under the prohibition:
- Starch (potatoes, rice);
- Noodle;
- Carbonated drinks;
- Products that contain animal fats.
Don't fall into extremes. The cooked chicken, the veal is allowed. Tomato juice should be on the diet every day. Also, 30 minutes before breakfast, lunch or dinner (before all meals), you need to drink a glass of water.
Rectangle Figure Type: Rational Weight Loss
In a diet for this type of figure, you should include:
- Protein;
- Vegetables and fruits in large quantities;
- Green Tea;
- Low -cooked or cooked meat.
Per day, you need to consume at least 100 grams of cottage cheese (or a glass of kefir). This will improve the metabolic process, will bring weight to normal.
EXCLUDE FULLY:
- Alcohol (say only a glass of red wine several times a month);
- Acake products, sweets;
- Coffee;
- Potato.
Breakfast should be replaced by green tea. Almonds are ideal for snacks. This is a product with negative calorie content, which means it will force the body to work twice as fast as it saturates it in full.
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 should be at one point, without discrepancies with a schedule.
Energy schedule for all types of figures:
Food should be divided 6-7 times. The approximate food routine looks like this (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;
- Afternoon snack - from 15: 30 to 16: 00;
- Dinner - until 18: 30;
- The second dinner is until 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 as late 4 hours before bed.
This approach to the graphs of being able to 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:
- Icter yogurt or low fat;
- Green fruits (except grapes);
- Vegetable salads;
- Fruits or dried nuts (if a diet allows its type of figure).
The main, with this approach, the body will have time to digest food, and you will not remain hungry. Also, before meals (in 20 to 30 minutes), you should 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.
Energy 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 your type of figure. Take 55 kg as a base.
May this weight be a goal. Then you need to determine the terms you can lose extra pounds for. For example, if now the weight is 70 kg to reach a weight of 55 kg, you need 3-4 months.
The plan must be prepared for several periods:
- First and most importantly, you should carefully consider the menu the next day in advance. Every day, define the task of not deviating from the plan;
- Planning mini-cyclos. Losing weight is normal if a person gets rid of 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 will need to include other training exercises and use another power circuit. The effectiveness of such approaches will be an order of magnitude greater than compliance with a strict diet;
- Full cycle (3-4 months). For this period, it is necessary to think of a figurative plan strategy. In the first month, one program works in the second - another and so on.
The effectiveness of planning becomes obvious in understanding that a diet cannot give a complete result. As well as the same physical exercises.
After all, the digestive system, as well as the muscles get used to the same loads. Alternate 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 Figure Types
The menu for the diet should be thought carefully. Should be based on the recommended product list; In this case, weight loss will continue at a fast pace. Consider the daily menu for various types of figure.
Diet menu for the type of apple figure
Breakfast
- Boiled egg,
- brown bread (1 piece),
- Mozarella cheese (can be replaced by accessible),
- 100 grams of boiled chicken fillet.
You can replace the list above products with sarracene wheat or oats.
Lunch
- 2-3 nuts;
- Green apple.
Icter or low fat yogurt, any vegetables or fruits, except grapes and banana, is perfect as a substitute.
To have lunch
- Chicken fillet - 200 grams (boiled or steam cooked);
- Green peas - green peas;
- Vegetable salad seasoned with olive oil.
Soups of light vegetables or cooked fish are great. As a dish, it is better to use peas, broccoli, beans, etc. It is more correct to delete potatoes from the diet.
Afternoon snack
- Pear;
- Cheese or kefir.
To have lunch
- Broccoli or patch beans;
- Cooked fish;
- Vegetables;
- Squeezed juice on time.
The juice can be chosen for your own taste. Pineapple is more suitable. You can replace the ginger tea juice with lemon.
The second dinner
Icter or low fat yogurt. Green apple or several pieces of cheese.
Every day you need to drink at least 2 liters of water a day, according to the routine indicated in the previous sections.
Diet menu for the type of sand clock of figure
For this type of figure, weight loss should start with a decrease in portions. Approximate menu:
Breakfast
- Boiled egg - 2 pcs. ;
- Oats (100-150 grams);
- Squeezed juice on time.
Lunch
Icter or yogurt
To have lunch
- Light chicken or broth;
- Green vegetables (you can leave a salad seasoned with olive oil);
- Squeezed juice (30 minutes after lunch).
Afternoon snack
Glass or a piece of pineapple.
To have lunch
- Fish vapor (low fat);
- Vegetable salad;
- As a dish, you can use any porridge, the exception is white rice.
The second dinner
100 grams of almonds or peanuts, a glass of kefir (skim).
Pear or triangle type diet menu
Breakfast
- Oat flakes (200 grams);
- Tomato juice (200 grams);
- Green apple.
Lunch
- 100 grams of cottage cheese;
- Green Tea.
To have lunch
- Boiled marine fish (2 small pieces);
- Dark rice;
- A glass of tomato juice (half an hour after lunch);
- Vegetables.
Afternoon snack
Low yogurt and apple.
To have lunch
- Cooked chicken or veal;
- Sarracene wheat or beans;
- Vegetables;
- A piece of whole bread.
The second dinner
A glass of tomato juice or another squeezed on time.
Menu for the type of figure rectangle
Breakfast
- Cottage cheese (100 grams);
- Green apple;
- Green Tea.
Lunch
Yogurt or kefir smir.
To have lunch
- Chicken and vegetable soup (potatoes should be excluded and replaced by beans);
- Brown bread - 2 pieces;
- Light salad of vegetables.
Afternoon snack
100 grams of almonds or peanuts.
To have lunch
- Bassed fat meat (veal or poultry);
- Sarracene 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. Developing an individual program, 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 implementing the weight loss plan according to the diet, you should be sure you really need it. Without firm faith, nothing will work in its strength.
And the last one: Now get rid of all clothes that do not correspond to your type of figure. Don't spare anything! You deserve only the best clothes that will emphasize your advantages and hide the flaws. Success!