What to eat to remove belly and sides. How and what to eat to lose belly fat? The plank can be a whole complex

The number on the scale is getting smaller, but the fat on your stomach and sides still won’t melt? Just include 8 superfoods in your diet that will help remove excess fat from problem areas. Find out which ones exactly from the article!

The body of most people is designed in such a way that the volume of the abdomen and sides increases first when gaining weight and decreases last when losing weight. Poor eating habits along with low physical activity very quickly lead to the appearance of fat deposits in these problem areas. In addition, the abdomen and sides may increase under the influence of increased anxiety and stressful conditions or a number of other reasons:

in the presence of any disease (most often liver disease, dropsy, etc.);
in women - after pregnancy and childbirth;
in men – from excessive consumption of beer (the so-called “beer belly”).

It is very important that the diet for losing weight in the abdomen and sides is chosen correctly - depending on the root cause that caused the increase in their volume, as well as the type of figure, the individual characteristics of the body and the total amount of excess weight.

It should be borne in mind that it will not be possible to get rid of these very problem areas in 3 days or a week. You can slightly reduce the size of your waist and hips by removing excess fluid from the tissues and cleansing the intestines of contents. But to completely remove the belly and sides, you will need longer weight loss programs based on a combination of proper nutrition and appropriate exercise.

Principles of nutrition

In order to correctly determine how to remove the sides and belly as effectively as possible, when choosing a weight loss technique, you should proceed from the reason that caused the increase in their volume and weight in general:

if the problem is constant overeating, addiction to fatty, sweet and other high-calorie foods, then first of all you need to radically change your diet and diet;
if fat has been deposited due to a sedentary lifestyle, you need to increase physical activity, move more, perform exercises that put stress on the waist area and allow you to quickly remove fat from problem areas;
if you suspect the presence of diseases of the liver and other abdominal organs, before removing the stomach, you must first undergo an examination and carry out appropriate treatment;
if the belly has become larger after pregnancy, it can be returned to its previous shape with the help of a short-term diet in combination with sports activities;
if the cause of obesity is excessive consumption of beer, then to reduce body size you first need to give up this habit and then go on a suitable diet.

In most cases, to get rid of fat around the waist, there is no need to spend a long time on strict weight loss programs. For a short-term effect, for example, before an important event, you can use a short-term strict diet, and to achieve a stable result, switch to proper nutrition and systematic training.

In general, to reduce volume in the abdominal area, it is recommended to follow some mandatory rules:

maintain a drinking regime, drinking less than 1.5–2 liters of water per day - immediately after waking up, then 30 minutes before each meal;
give up foods that are harmful to your figure, reduce salt intake;
control the size of a single serving - it should not exceed 250 g;
eat 5-6 times a day with a maximum interval of 3 hours;
increase physical activity.

It should be borne in mind that any anti-abdominal diet should be based on fractional meals. Eating small portions with short breaks will provide the body with the necessary amount of energy, prevent the onset of a strong feeling of hunger, and, most importantly, will reduce the volume of the stomach, which will help you get full with less food and will directly affect the size of your stomach.

It is also important to create a daily menu of foods that do not lead to deposits of visceral (internal) fat, which is the main reason for the increase in volume. These products include:

lean meat (chicken, veal, rabbit);
greens, fresh vegetables, fruits, berries (except potatoes, bananas, grapes);
dried fruits, nuts;
legumes, cereals;
fish, seafood;
eggs;
low-fat lactic acid products;
olive and linseed oil.

You should also completely avoid fatty, fried, flour foods, smoked foods, processed foods, fast food, sweets, and other foods harmful to beauty and slimness. If they are present on the menu, then reducing waist size will be quite difficult, and in most cases absolutely impossible.

It should be borne in mind that there is scientific evidence of the ability of some products to speed up metabolism and trigger fat burning processes in places where fat is most concentrated, that is, on the stomach, sides and thighs. Nutritionists recommend eating:

ginger;
cabbage of all types and varieties;
fresh cucumbers;
milk, excluding milk;
green tea;
grapefruit;
cinnamon;
horseradish.

Red wine in small quantities (100 ml per day) is also useful, since it contains resveratrol, which breaks down and prevents the development of fat cells.

To stimulate the body and speed up weight loss in problem areas, you need to move more, regularly visit the bathhouse or sauna, massage and body wraps. But the most important thing is that you need to choose the right type of diet from a wide variety, because they differ greatly from each other in the composition of products, restrictions and duration.

A buckwheat mono-diet allows you to get rid of a big belly and reduce your waist in the best possible way and in a short time. This quick and fairly simple technique does not require the preparation of special dishes, but the overly monotonous menu makes it very difficult to follow. But it is precisely due to such nutrition that the digestive tract is cleansed, excess fluid is removed from the tissues and, as a result, weight loss occurs in these problem areas.

Essence and rules

The duration of a strict buckwheat diet can be 3–5 days, during which you need to eat only steamed buckwheat and drink clean water or green tea. If desired, you can supplement the menu with low-fat kefir (no more than 1.5 l).

A buckwheat-kefir menu will be less stressful for the body and at the same time give the same high efficiency as a strict mono-diet. In addition, a fermented milk drink will help normalize the functioning of the gastrointestinal tract, improve intestinal cleansing, and ensure the supply of protein and substances beneficial to microflora. On a buckwheat-kefir diet, you can get rid of your belly and sides within 1-2 weeks, which allows you to achieve more visible results.

It is necessary to select kefir in accordance with the characteristics of the digestive system:

in case of increased acidity and a tendency to heartburn, it is recommended to drink a one-day drink;
with increased gas formation - a three-day product.

You are also allowed to consume greens by adding them to buckwheat or blending a green smoothie. The coarse fiber of herbs is not digested or absorbed by the intestines, but passes through all its sections, clearing accumulated toxins from the walls. This contributes to more thorough emptying of the digestive tract and, as a result, reduction of the abdomen.

Sample menu

In the hard version, there are no special recommendations on the menu - porridge can be consumed in any quantity necessary to satiate, and in between meals, drink at least 2-2.5 liters of water and unsweetened tea. All other products should be discarded. The only requirement of the buckwheat mono-diet is compliance with the technology for preparing buckwheat. In accordance with the dietary recipe, the cereal must be steamed overnight in a thermos (or wrapped) in a ratio of 1:2 (for 1 cup of buckwheat - 2 cups of boiling water).

The buckwheat-kefir menu is more varied. The drink can be consumed with buckwheat in different ways:

alternating the intake of these products throughout the day;
pouring kefir over the cereal overnight (instead of boiling water);
mixing steamed porridge with a drink immediately before consumption.

When using a mono-diet, it is not recommended to increase physical activity, but in the buckwheat-kefir version, moderate exercise is indicated, which will help to significantly improve the results of the method. To reduce your waist size, you need to perform special exercises to lose weight in your abdomen and sides. If you strictly follow all the recommendations per day of the diet, you can lose on average 1 kg of excess weight and 0.5 cm of waist circumference. But it should be borne in mind that these indicators largely depend on the individual characteristics of the organism.

Contraindications to following the buckwheat or buckwheat-kefir diet are gastrointestinal diseases and intolerance to menu components. If you cannot or do not want to eat buckwheat porridge, you can only consume kefir, using a kefir mono-diet or its gentler varieties.

Kefir

Kefir is the optimal product for a thin waist and flat stomach. With its regular use, intestinal activity improves, which leads to natural weight loss, volume reduction, and skin rejuvenation. This fermented milk drink has a beneficial effect on the digestive tract, preventing the proliferation of harmful microflora, preventing constipation and providing high-quality cleansing of the body. Several different weight loss systems have been developed based on the beneficial properties of kefir - from fasting days to fairly long diets lasting several weeks and even months.

Essence and rules

The fasting day and 3-day mono-diet on such a fermented milk drink are very strict, since during the specified period only one product is supposed to be consumed. But this rather strong and fast-acting technique really allows you to reduce your stomach and sides in a very short period of time.

It is not recommended to use a kefir mono-diet for the waist right away - it is better to start with fasting days in order to accustom the digestive system to the new diet. After them, surviving for 3 days will be much easier.

This strict method of losing weight is contraindicated in the presence of gastritis or ulcers. Also, you cannot follow a kefir mono-diet for more than 3 days, since a prolonged absence of carbohydrates in the diet can disrupt intestinal motility, which will lead to constipation or diarrhea. But if you additionally introduce some waist-friendly foods into the menu, you can stick to this nutritional system for much longer.

Sample menu

The daily diet of this weight loss technique depends on the chosen option. In case of a fasting day or a strict mono-diet, you can eat:

low-fat kefir (no more than 1% fat content) – up to 2 liters;
pure water, herbal or green tea - from 1.5 l.

The daily dose of the product should be divided into 6-7 servings and drunk at regular intervals. The remaining liquid should be consumed between drinks.

In addition to a strict kefir diet, a combination of this drink with other components can be used to lose weight in the stomach and sides.

Kefir-curd

In this dietary option, the daily ration consists of low-fat fermented milk products:

300 g cottage cheese;

The specified amount must be divided into equal portions and consumed during the day, together or separately.

This technique is also quite harsh and is designed for no more than 1–3 days. The good thing about it is that consuming these foods perfectly stimulates metabolism, which forces the body to expend more energy and lose extra centimeters at the waist more intensively.

Kefir-fruit

The kefir diet with fruit can last 3–5 days, since it is easier to tolerate by the body due to the presence of carbohydrates. During this period, you are allowed to consume daily:

1 kg of unsweetened non-starchy fruits.

You can take the products separately or prepare smoothies and cocktails from them. The result of a 3-day diet should be a loss of 2-3 cm on the sides.

"Striped"

This technique is considered one of the most gentle diets. It lasts 10 days, but can last less or more depending on desire, health and goals. This nutrition system is called “striped” because it is based on alternating “kefir” fasting with days on a regular diet according to the 1/1 scheme. In this case, the nutrition should be as follows:

during the fasting day, you need to follow a strict kefir mono-diet, which involves drinking only 2 liters of low-fat fermented milk drink and 1.5–2 liters of water per day;
On days on the regular menu, you must adhere to the principles of proper nutrition, giving up all junk and high-calorie foods.

The “striped” diet is quite satisfying, comfortable, good and correct, but at the same time it perfectly helps to remove the sides and belly in a short time without the prospect of returning lost volumes in the future.

Kefir-cucumber

The method of losing weight on kefir with cucumbers is followed for up to 5 days and can lead to a loss of 5–8 kg and 3–4 cm in the waist during this period. This version of the diet menu for losing weight in the abdomen and sides is very simple - the following is highlighted for the day:

1.5 liters of low-fat lactic acid drink;
unlimited number of cucumbers.

Cucumbers can be eaten on their own or made into a salad with the addition of herbs and lemon juice.

Kefir-apple

The diet is effective, but very strict and requires strict adherence to the rules. For 9 days you need to eat according to the following scheme:

Days 1–3 – only 1.5 liters of low-fat kefir is consumed daily;
days 4–6 – 1.5 kg of sour apples;
Days 7–9 – 1 liter of low-fat kefir and 1 kg of apples.

It is quite difficult to survive 9 days on such a diet. But this technique is one of the most effective diets for the abdomen and sides.

Kefir-rice

It is recommended to reduce your waist size on a kefir-rice diet for 1 week, losing 0.5–1 kg per day. You need to use brown rice and low-fat lactic acid drink. All 7 days the menu will be the same:

breakfast – 100 g of boiled rice, 200 ml of kefir;
lunch – 200 ml kefir;
lunch – 100 g of boiled rice, 100 g of lean meat or fish;
afternoon snack – 200 ml kefir;
dinner - 50 g of boiled rice, 200 g of raw vegetables.

You should drink water between meals, but not earlier than 2 hours after eating.

The kefir-rice diet perfectly cleanses the body and removes mineral salts deposited in the joints, since rice has excellent absorbent and excretory properties. At the same time, due to the high-quality cleansing of the intestines, a visible decrease in volume occurs.

If in order to lose weight in the stomach and sides you need to carry out a more thorough cleansing of the intestines and the body as a whole, you can use the most famous cleansing diet - rice.

Rice

The reduction in volume occurs primarily due to the removal of toxins and other deposits from the intestines, as well as excess fluid from the tissues. It is rice that copes with this task best, and the rice diet is considered one of the most effective in terms of cleansing. In the classic version, this is a salt-free mono-diet based on the consumption of brown brown rice. In addition, there are many other rice methods for losing weight in the abdomen and sides - from a fasting day and a 3-day express diet to a long-term monthly program.

Essence and rules

The advisability of using rice for cleansing comes down to the fact that it is an excellent sorbent, capable, like a sponge, of absorbing toxins, mucus, salts, and other harmful substances and removing them out. But to do this, the cereal must be thoroughly soaked before cooking to make room for the absorption of everything unnecessary in the intestines.

In addition, rice contains many vitamins and minerals, as well as protein and fatty acids, so it satisfies quickly and for a long time, without causing discomfort and a strong feeling of hunger during weight loss.

An important requirement of any rice method for getting rid of belly and sides is to drink enough water - at least 2–2.5 liters per day. This is necessary so that the cleansing occurs more intensively.

Sample menu

You can lose weight on rice in different ways. The most stringent menus are rice fasting days and a 3-day diet.

Fasting day

It is recommended to fast on rice weekly to gradually get rid of the sides and big belly. After achieving your goal and maintaining the result in the future, one fasting day per month will be enough.

To carry out unloading, you need to boil 1 cup of rice cereal soaked in the evening without salt and oil. The resulting porridge should be divided into small portions and consumed throughout the day. In between meals, you are allowed to drink only clean water or unsweetened green tea.

For 3 days

This technique is recommended for use when you urgently need to reduce your waist size by a few centimeters. The basis of nutrition is rice porridge, cooked from cereals soaked for 10–12 hours. The menu for each day will be as follows:

in the morning – 100 g of rice porridge, seasoned with lemon zest;
for lunch - 200 g of vegetable broth, 100 g of rice porridge with herbs, 150 g of vegetable salad with 1 tsp. olive oil;
in the evening - 200 g of vegetable broth, 100 g of rice porridge with boiled carrots.

in the morning – 150 g of rice porridge, 200 ml of yogurt, 1 orange;
for lunch - 200 g of vegetable soup with rice (without potatoes), 200 g of vegetable salad with 1 tsp. olive oil;
in the evening - 150 g of boiled rice, 100 g of steamed vegetables (except potatoes).

in the morning – 100 g of rice porridge, 1 grapefruit;
for lunch – 100 g of rice porridge, 100 g of stewed mushrooms, 200 ml of tomato juice;
in the evening - 150 g of boiled rice, 100 g of vegetable salad with 1 tsp. olive oil.

Strict adherence to the specified menu will allow you to get rid of 2-3 kg of weight and 3-4 cm of volume at the waist in 3 days.

For 7 days

The rice and honey option is suitable for those who find it difficult to do without sweets. It is designed for 1 week and a loss of 4-7 cm at the waist. To create a dietary menu you need:

cook 500 g of rice using the above method;
consume the resulting porridge in 5 doses;
3 times a day, in between meals, drink a glass of honey drink with lemon (1 teaspoon of honey and lemon juice per 1 cup of water).

Due to the presence of a honey-lemon drink on the menu, food is enriched with vitamins, minerals and glucose. In addition, it perfectly dulls hunger and makes weight loss more comfortable.

For 9 days

The menu for 9 days is simple:

days 1–3 – boiled rice;
days 4–6 – boiled chicken breast;
Days 7–9 – raw vegetables (except potatoes).

All of these products can be consumed in unlimited quantities, but without overeating - only to the point of slight satiety. To avoid constipation and for better cleansing, it is recommended to do enemas and drink at least 2 liters of water and green tea.

In addition to the most common diets for a thin waist and flat stomach discussed above, there are several equally popular weight loss methods of similar targeted action that are used by celebrities. The main advantage of these diets is that you can clearly see their effectiveness by evaluating the figures of such famous women as Elena Malysheva, Cynthia Sass, Vera Brezhneva, etc. Their weight loss techniques are quite simple to follow, but very effective.

Elena Malysheva

Essence and rules

Malysheva’s diet for getting rid of the belly and sides is designed for 1 week. During this time, you can reduce volume by 2–4 cm and lose weight by 4–6 kg. To do this, you must follow the menu below and adhere to simple rules:

eat small portions so that you leave the table with a slight feeling of hunger;
use only low-fat dairy products, lean meats and fish, avoid sweets, flour and other high-calorie foods;
drink at least 1.5 liters of water daily.

At the same time, breakfasts should be light, but rich in protein. Dinner is allowed no later than 4 hours before bedtime.

Sample menu

breakfast – 1 egg (preferably soft-boiled), a slice of whole grain bread;
lunch – a serving of vegetable soup;
afternoon snack – 150 g of cottage cheese;
dinner – half a boiled chicken breast, sliced vegetables.

breakfast – 200 ml yogurt, 1 orange;
lunch – raw vegetables, 1 soft-boiled egg;
afternoon snack – 1 orange;
dinner – 1 egg, a portion of any legumes, 1 cucumber.

breakfast – 1 sweet pepper, 2 slices of hard cheese;
lunch - beef broth soup, vegetable salad;
afternoon snack – fresh raspberries;
dinner - a portion of beef with stewed vegetables.

breakfast – 1 apple, 150 g of cottage cheese;
lunch – a portion of boiled or baked fish;
afternoon snack – 1 sweet pepper, 150 ml yogurt;
dinner – 3 jacket potatoes with herbs.

breakfast – a portion of oatmeal with pieces of fruit or dried fruit;
lunch – half a boiled breast with vegetables;
afternoon snack – 1 sweet and sour apple;
dinner - seafood.

breakfast – 1 sweet and sour apple, 150 g of cottage cheese;
lunch – half a boiled chicken breast, sorrel salad with herbs;
afternoon snack - a portion of the same salad;
dinner - stewed veal, sliced cucumbers and tomatoes.

breakfast – 250 ml yogurt, 1 orange;
lunch – raw vegetable salad, 1 soft-boiled egg;
afternoon snack – 1 orange;
dinner - half a boiled breast, greens.

The diet is low-calorie and quite strict, but quite balanced. Therefore, losing weight on it does not cause severe metabolic stress to the body and, if desired, can be continued for up to 2 weeks.

Sassy

According to the rules of most diets and healthy eating standards, you need to drink at least 1.5–2 liters of healthy liquid per day, including only plain water, unsweetened herbal infusions and green tea. Nutritionist Cynthia Sass suggested adding another drink to this list, a special set of ingredients that helps to better cleanse the intestines and remove excess deposits from the waist. It is in this problem area that the most fat accumulates when the body does not function properly.

Essence and rules

The main component of this weight loss method is Sassi water, designed specifically for a flat stomach. This drink not only promotes weight loss, but also has a beneficial effect on overall health:

activates metabolic processes;
improves the functioning of the digestive tract;
normalizes stool;
reduces fermentation and gas formation;
accelerates the breakdown of fats.

As a result, weight loss becomes more effective and primarily affects the most problematic areas.

Drinking Sassi water must comply with special rules:

in the first 4 days - at least 8 glasses daily;
in the following days - 2 liters, observing the following drinking regimen: 1 glass every 2 hours, 1.5 liters should be drunk before 16:00, the last glass - 1.5 hours before bedtime.

Drinking Sassy water must be combined with a special diet for a flat stomach, which was also developed by Cynthia Sass. The diet is designed for 32 days, is quite simple and comfortable to follow, since it eliminates fasting and even allows chocolate.

Sample menu

The basis of the diet - the Sassi drink - is prepared in the evening so that it can be drunk immediately in the morning. To prepare you will need:

8 glasses of clean water;
1 lemon;
1 large cucumber;
1 ginger root;
some mint (fresh, dried or frozen).

Peeled cucumber and lemon with peel are cut into thin circles, ginger without peel is grated on a fine grater, mint is divided into leaves. All ingredients are placed in a glass jug or jar and filled with water. The container is placed in the refrigerator overnight to infuse.

In addition to Sassi water, you can include any healthy foods in your diet, including:

vegetables - eggplants, zucchini, carrots, celery;
greens - herbs, spinach, all types of lettuce;
fruits - apples, peaches, all citrus fruits;
cereals – oatmeal;
whole wheat bread;
milk and fermented milk products with minimal fat content;
black chocolate;
any nuts, seeds;
vegetable oils – olive, flaxseed, sunflower.

The quantity of these products should be such that the daily calorie content of the diet does not exceed the norm established by the diet rules (1200–1600 kcal).

The entire 32-day period of Cynthia Sass's diet is divided into two stages - the first lasting 4 days, the second - 28 days. Each of them has its own rules and menu.

First stage

The first 4 days of this weight loss system are devoted to normalizing the functions of the gastrointestinal tract, cleansing the body and preparing for the immediate disposal of fat deposits. During this period, 3 meals a day are observed. The Sassi drink is consumed on an empty stomach, during each meal, and also in between. At the same time, the calorie content of the diet is limited to 1200 kcal per day.

An indicative menu could be as follows:

on an empty stomach – 1 tbsp. drink;
breakfast - oatmeal with skim milk with nuts, raisins, sunflower seeds, 1 tbsp. drink;
lunch – salmon baked in the oven with peeled potatoes and herbs, 1 tbsp. drink;
dinner - vegetable salad with lemon juice and olive oil, 1 tbsp. drink

Unsweetened fruits are allowed for dessert.

Second phase

For the next 4 weeks, the meal is already 4 times a day, and the daily caloric content of the diet is 1600 kcal. The menu for each day can be compiled according to the following scheme:

breakfast - milk cocktail with cottage cheese, nuts and pieces of fruit;
lunch – vitamin salad (apple, carrots, celery with lemon juice);
lunch – chicken breast stewed with vegetables;
dinner - vegetable salad dressed with vegetable oil.

Sassi water is consumed one glass every 2 hours along with meals and in between them.

After finishing the diet, it is recommended to continue drinking the drink as an independent cocktail. You can drink it throughout the day to quench your thirst in unlimited quantities, since it contains a minimum of calories and a large amount of nutrients. Cynthia Sass’s diet and water have no contraindications, except for individual intolerance or an increased allergenic reaction to the components. In case of renal failure, you should limit the amount of fluid provided by the diet, and also take into account that ginger root is prohibited in severe liver diseases. In such cases, you should first consult your doctor.

Vera Brezhneva

Russian singer Vera Brezhneva claims that to maintain a beautiful figure, thin waist and flat stomach, she never resorted to too strict diets. She just constantly adheres to the principles of a healthy diet and follows some of the recommendations of nutritionists.

Essence and rules

Vera Brezhneva's diet is based on limiting calorie intake and eating only healthy foods that ensure self-cleansing of the body and the breakdown of fat deposits. The benefits of this diet are due to two factors:

sufficient supply of vitamins, trace elements, minerals;
low calorie foods.

As a result, weight and volume are reduced without harm to health.

At its core, Vera Brezhneva’s weight loss method is the best diet to lose belly fat after childbirth, even for a nursing mother. A balanced diet allows you to quickly return your figure to normal, and a breastfed baby receives all the substances necessary for its development.

The rules of Vera Brezhneva's diet are quite simple to follow:

complete rejection of flour, sweet, fatty foods and potatoes;
3 meals a day, the basis of which is porridge with water, vegetables, fruits, seafood, olive oil, lean meat, fish, dairy products and milk, seasonings, spices;
daily consumption of 2 liters of water;
limiting the volume of food - 2 small portions of different foods per meal;
for breakfast - oatmeal with water is best;
healthy desserts - only before lunch;
lunch – the main and largest meal;
dinner – light, 4 hours before bedtime.

Brezhneva herself, in addition to her diet, visits the gym 4 times a week. If you follow all the singer’s recommendations, you can lose 3–7 kg of weight and about the same number of centimeters on your waist in a week.

Sample menu

Based on these rules, you can independently create a fairly varied menu for every day. For example, you can take Vera Brezhneva’s diet:

lunch – vegetable salad with beans, meat, fresh fruit;

breakfast – a portion of oatmeal, natural unsweetened coffee or tea;
lunch – vegetable puree soup, fish, fresh fruit;
dinner – white meat, fresh vegetables.

breakfast – a portion of oatmeal, natural unsweetened coffee or tea;
lunch – vegetable soup, meat, fruit salad;
dinner - boiled seafood, yogurt.

breakfast – a portion of oatmeal, natural unsweetened coffee or tea;
lunch – vegetable salad with peas, dressed with olive oil, fish, fresh fruit;
dinner - white meat, yogurt.

breakfast – a portion of oatmeal, natural unsweetened coffee or tea;
lunch – seafood soup with vegetables, fresh fruit;
dinner – light vegetable salad with meat, yogurt.

breakfast – a portion of oatmeal, natural unsweetened coffee or tea;
lunch – vegetable soup, meat, 1–2 fruits;
dinner - boiled seafood, fresh vegetables.

breakfast – a portion of oatmeal, natural unsweetened coffee or tea;
lunch – vegetable stew, meat, fresh fruit;
dinner - light fruit salad, yogurt.

As a snack in between main meals, you are allowed to drink only fresh juices or a low-fat lactic acid drink.

According to doctors, Vera Brezhneva’s technique is good for health and can help a woman quickly get rid of belly fat after pregnancy. But to get maximum results, it is advisable to combine dietary nutrition with exercise. If you need to reduce the belly after childbirth for a non-breastfeeding mother, you can use more strict diets, for example, drying.

Drying

Drying is a weight loss program designed for at least a month, which is based on a combination of a special diet with targeted physical exercises. There is an opinion that drying the abdomen should only be done in conjunction with. But in practice, you can focus your efforts exclusively on your abs by developing a special training program that will increase blood circulation and accelerate fat burning in exactly the right area.

Essence and rules

You can achieve a flat stomach and pumped up abs by cutting only if you follow a protein menu, so that in the absence of food sources of energy, the body begins to use its own fat deposits. But without special exercises it will not be drying, but a regular diet. Therefore, their implementation is mandatory for this technique.

There are 2 basic rules that are mandatory for drying the belly:

in the diet you need to minimize the amount of carbohydrates and fats, focusing on animal and vegetable proteins;
workouts should last at least 45 minutes, performed at maximum pace with breaks between sets of no more than 10 seconds.

The most important thing when cutting is not to deviate from the diet menu and not to skip workouts. If drying is performed for the first time, then it is better to carry it out under the supervision of a trainer according to an individually designed program.

In any case, it must be taken into account that intense, but not grueling, training is mandatory for drying, since it will be difficult for the body to work if there is a lack of energy sources.

Sample menu

The dry diet should not only be predominantly protein, but also healthy. Dishes should not be fried, spicy or greasy. You should also avoid fast food, flour products, and sweets. The basis of the drying menu should be:

cereal porridge;
whole wheat bread;
chicken egg whites;
low-fat fermented milk products;
lean meat;
white fish, seafood;
vegetables (except tubers);
apples, grapefruits, dried fruits;
nuts, seeds.

Additionally, you can take protein supplements and take vitamin and mineral supplements that will make your diet as balanced as possible.

The basis of drying of any duration is usually a weekly nutrition and training program, which can be repeated several times until the desired result is achieved. The daily diet for drying the belly can be as follows:

7:00 – 200 ml of yogurt;
10:00 – 150 g of rice or buckwheat porridge;
13:00 – 200 g of boiled beef;
16:00 – 200 g of vegetable salad;
19:00 – omelet from 3 egg whites;

7:00 – tea or coffee with milk;
10:00 – 150 g of cottage cheese;
13:00 – 150 g of boiled chicken, 200 g of vegetable salad with olive oil;
16:00 – 100 g of rice or buckwheat porridge, 1 apple;
19:00 – 100 g of vegetable salad, 100 g of cottage cheese;
before bed – 200 ml of tomato juice.

7:00 – 200 ml of yogurt;
10:00 – 150 g of boiled beef;
13:00 – 150 g of boiled fish, whites of 2 eggs;
16:00 – 2 apples;
19:00 – 150 g cabbage salad, 100 g cottage cheese;

7:00 – coffee or tea, optional with milk;
10:00 – 100 g of boiled meat, 150 g of stewed cabbage;
13:00 – 200 ml of vegetable soup, a slice of whole grain bread;
16:00 – 150 g buckwheat;
19:00 – 100 g of boiled fish, whites of 2 eggs;
before bed – 200 ml of apple juice.

7:00 – 200 ml of yogurt, crackers;
10:00 – 150 g of vegetable salad, whites of 2 eggs;
13:00 – 150 g of boiled fish, 100 g of rice;
16:00 – 100 g of cottage cheese, 200 ml of kefir;
19:00 – 100 g of boiled breast, 150 g of vegetable stew;
before bed – 200 ml of yogurt.

7:00 – tea, coffee;
10:00 – a slice of whole grain bread, 200 ml of milk;
13:00 – 100 g of boiled meat, 100 g of rice;
16:00 – 1 apple;
19:00 – 150 g of boiled fish, whites of 3 eggs;
before bed – 200 ml of fresh orange juice.

7:00 – tea, coffee with milk;
10:00 – a slice of whole grain bread with a slice of ham;
13:00 – 150 g vegetable stew, 100 g rice;
16:00 – 100 g cabbage salad, 100 g cottage cheese;
19:00 – 200 g of boiled breast;
before bed – 200 ml of yogurt.

The menu does not require strict adherence; dishes can be replaced with similar ones, but all products used must be from the list of permitted ones.

Exercises

The following set of exercises is considered effective for reducing the belly and creating sculpted abs:

twisting;
weighted bending;
leg lifts;
interval running, exercise bike.

As an example, you can use two training options. The first is more gentle, therefore suitable for those who are not ready for an accelerated pace and do not have great endurance. Although both options are almost the same in terms of efficiency.

Option 1:

walking in place (10 minutes);
rotation of the hoop (10 minutes);
jumping rope (10 minutes);
abdominal exercises (5 minutes) – optional: twisting, bending, leg lifts;
jumping rope (10 minutes).

Short pauses are allowed between exercises - no more than 2-3 minutes.

Option 2:

interval running (15 minutes) – 100 m jogging, 100 m with maximum acceleration, 100 m race walking, etc.;
abdominal exercises (15 minutes) – twisting, bending, leg lifts;
again interval running (15 minutes), etc.

This kind of circuit training, in which interval running is replaced by abdominal exercises and vice versa, continues until severe fatigue, but not until complete exhaustion. You can add a “bicycle” to the indicated abdominal exercises, which will help as much as possible for those girls who do not know how to remove their lower abdomen. With proper organization of the diet and sports training, drying the abdomen will give visible results within 1 month, but to obtain the maximum effect it will take an average of 3 months.

It is important to understand that no matter what kind of diet you need to get rid of subcutaneous fat on the abdomen - a week, two weeks or three months, it will take much longer for sculpted abs to appear. Therefore, even after switching to your usual diet, training must be continued. In this case, drying the abdomen will be most effective if you exercise in the gym. But if you follow all the recommendations, you can achieve excellent results at home.

“Drying” should not be confused with a dry diet, which is often used to reduce the waistline as quickly as possible. Drying is getting rid of fat, and a dry diet is giving up water and losing weight due to fluid loss.

Dry

A technique for quickly losing weight in the abdomen and sides, based on a significant reduction in fluid intake or even a complete rejection of it - the so-called “dry” diet - allows you to achieve significant results in a very short time.

Essence and rules

The effectiveness of the dry nutrition system is due to the fact that with a lack of water in the body, the amount of fluid decreases, which leads to a decrease in weight and a decrease in body volume, especially in the abdominal area. With this “drying”, the effect is rather short-lived, since when you return to normal drinking regimen, the water balance is immediately restored. But with the right approach, you can maintain some results and, most importantly, not gain extra pounds and centimeters.

The most severe type of this technique is dry fasting, which involves complete abstinence from food and water. But this method of losing weight is considered dangerous and is not recommended by doctors. A more gentle and acceptable option is to refuse to drink liquids and switch only to solid, but necessarily healthy and low-calorie foods - vegetables and fruits, cereals, lean meat and fish, low-fat cottage cheese.

The rules of such “semi-dry” weight loss are quite simple:

it is necessary to give up salt, sugar, fatty, fried, sweet, flour and other foods harmful to the figure, as well as liquid dishes;
You can only drink clean water and low-fat kefir, but not more than 1 liter per day;
You need to eat every 2 hours.

This diet has several advantages:

eliminates excess fluid;
gives rapid weight loss of the abdomen and waist;
Provides a balanced diet without constant hunger.

The maximum duration of a semi-dry diet is 7 days. It should be taken into account that refusal of water and liquid dishes is contraindicated in diseases of the gastrointestinal tract and cardiovascular system. If there are no restrictions, you can lose 5–7 kg of weight and 4–6 cm of volume in a week on a semi-dry diet. But provided that the calorie content of the daily diet does not exceed 1200 kcal.

It is important to consider that during dry fasting you cannot increase physical activity, since it will be difficult for the body to cope with such a load. And on a semi-dry diet, you can perform exercises to speed up the removal of fluid through the skin during sweating.

Sample menu

The most severe weight loss through dry fasting can be calculated for no more than 3 days, since it involves a complete refusal of water and food, therefore, if followed for a longer period, it can cause irreparable harm to the body.

within 2 weeks, begin to gradually reduce the amount of food you eat;
in 1 week switch only to fruits and vegetables;
during fasting: take a shower at least 2 times a day to cleanse the skin of toxins; rinse your mouth more often to remove plaque that forms on your tongue; spend more time in the fresh air to avoid dizziness and weakness;
break fasting for at least 1 week, gradually introducing water into your diet, then liquid meals, and only at the end of the week - familiar foods.

As a result of the harsh dry technique, you can remove a fairly large belly in 3 days, which may be necessary before an important event. But it is not recommended to resort to this diet too often, since it can disrupt metabolism and other important processes in the body.

Semi-dry

To quickly lose weight and reduce your waist size, you can switch to a menu with a limited amount of liquid for 7 days:

breakfast – 200 g of cereal porridge, boiled in water without flavoring or other additives;
lunch - vegetable salad, seasoned only with lemon juice;
lunch – boiled chicken breast, 300 g of fruit;
afternoon snack – 100 g of boiled fish;
dinner – 150 ml kefir.

If you are very thirsty, you can drink no more than 3 glasses of water per day between meals. You also need to quit this diet gradually over 2 weeks according to the same principle as after dry fasting.

Since the reasons for the appearance of a belly, as well as the characteristics of the body in men and women, are quite different, nutritionists have developed different recommendations for them regarding following a dry diet. Their main difference is that the male version of the diet is high in protein and completely excludes the presence of vegetables and fruits. A sample menu for men is as follows:

breakfast - any cereal porridge;
lunch - cottage cheese;
lunch - boiled white meat;
afternoon snack - kefir;
dinner - fish.

In addition, there is a completely separate male diet from the belly, which has grown as a result of excessive beer consumption.

From a beer belly

Having a protruding belly has long ceased to be a sign of solidity for a man. Now this is evidence of his laziness and unhealthy lifestyle - lack of physical activity, overeating, and often abuse of beer. This low-alcohol drink, drunk in large quantities, stretches the stomach and significantly increases the caloric content of the diet. In addition, among beer drinkers, the production of the male hormone testosterone decreases, which leads to an increase not only in the abdomen, but also in the sides, chest, and hips, as a result of which the figure becomes similar to a woman’s. That is why, in order to remove the “lifeline”, it is necessary not only to give up the foamy drink, but also to switch to an appropriate “male” diet.

Essence and rules

A protein diet is considered the best for men. It is not hungry, it involves eating meat, fish, eggs, seafood, dairy products and at the same time allows you to get rid of the beer belly quite quickly. As a rule, its duration is 1–2 months, during which you can lose 10–20 extra pounds and lose about the same number of centimeters in your waist size.

In addition to the above-mentioned high-protein animal products, the diet should contain:

vegetables fruits;
nuts, legumes;
cereal porridge.

You need to give up carbohydrates and unhealthy fats - flour, sweets, starch-containing products, fast food, soda and other similar products.

It is also necessary to increase physical activity, but it must correspond to the state of health. If you have a big beer belly, first a 20-minute morning walk or light jogging, simple gymnastics, and simple ball games will be enough. As you lose weight, the load can be gradually increased to maximize the effectiveness of the diet.

Sample menu

A diet for a man, which will allow you to quickly remove the beer belly and sides, can be compiled at your own discretion, guided by the above rules. But its daily calorie content should not exceed 2000 kcal. An example menu could be as follows:

breakfast – omelet, cabbage salad, 200 ml of kefir, coffee or tea;
lunch - pea soup, boiled veal or breast, vegetable juice;
afternoon snack – vegetables baked with cheese, cottage cheese with unsweetened fruits;
dinner - boiled fish, cottage cheese casserole, tea.

The main thing you need to understand is that you can’t get rid of a beer belly in a week. This requires long-term adherence to a balanced diet, a healthy and active lifestyle with regular exercise.

Of all the options described, you can easily choose the one most suitable for yourself in terms of timing and taste preferences. But you should know that regardless of which diet you use to remove your belly and sides, after finishing it, in order to consolidate the results obtained, you must ensure the correct exit.

Quitting the diet

The most important thing when following any weight loss method is a smooth transition to your usual diet after its completion. To do this, it is recommended to introduce 1-2 products into the menu every day, eliminating all junk food for the first time, and even better, completely switch to a healthy diet.

It is very important not to immediately pounce on food and not make up for the energy deficit created in the body. In addition, a sudden change in diet can negatively affect metabolic processes, which will invariably lead to a rapid gain of lost weight.

Physical activity is also of great importance. If the rules of the diet provided for any exercise (and they are necessary for all methods, except those that are too strict), then they also cannot be stopped abruptly. It is desirable that training and proper nutrition become a way of life after losing weight, and not a temporary phenomenon.

In general, you can get rid of any belly and sides even without any dietary restrictions, but only if you follow a healthy diet and regularly perform special exercises. Of course, this will not be drying and “cubes” will not appear on the abs, but the waist size can decrease quite significantly, and the stomach will become elastic and flat.

Exercises

As you know, the best diets are proper nutrition and exercise. This statement is especially relevant for removing the abdomen, since its volume most often increases not due to the formation of subcutaneous fat deposits, but due to excessive accumulation of visceral fat and a weakened or stretched abdominal wall. While diet helps to cope with internal problems by cleansing the intestines, exercise can remove the stomach and sides by strengthening muscle tissue.

For the belly

There are several very effective exercises for removing the abdomen and sides, which pump up the abdominal muscles well. But there is one that was used by athletes during the “classic era of bodybuilding” to reduce the waist and create flat abs. This is a “Vacuum” exercise, borrowed from yoga.

"Vacuum"

“Vacuum” should be performed on an empty stomach, preferably in the morning. In any case, you should neither drink nor eat before class.

The “Vacuum” technique is based on proper breathing. The order is as follows:

take a deep breath, exhale sharply through your mouth, completely emptying your lungs of air;
at the same time, draw in the front wall of the abdomen as much as possible and press it against the spine, as if pulling the internal organs up under the ribs;
hold your breath, remaining in this position for as long as possible (recommended for 15 seconds; if it’s difficult, you can take a small breath without relaxing your abdominal muscles);
inhale slowly, gradually relax;
Inhale and exhale 2–3 times;
repeat 3-5 times.

Each time you need to hold your breath longer and ideally up to 1 minute. This will be one repeat. You need to train regularly, at least 5 times a week. It is best to develop a habit - do a “Vacuum” in the morning immediately after sleep, then you can have breakfast and do other things. The result will be a narrow waist, toned lower abdomen, flat abs, and good posture. In addition, “Vacuum” helps burn visceral fat, which is dangerous to health, and prevents and reduces lower back pain.

Press swing

Everyone knows how to pump up their abs from school. This classic exercise is considered the most effective for getting a flat stomach.

Technique:

lie down on the floor;
secure your feet under a sofa or other stable support;
raise and lower your body.

First you need to do 3 sets of 10 times and over time increase the number of lifts to 30 times. This should be done daily, but without excessive stress. You can also slightly modify this exercise and, lying on your back, raise your legs at an angle of 90° to your body.

Jumping rope

Jumping rope is a great way to slim your waist. Jumping speeds up the metabolism and contributes to significant abdominal tension.

Technique:

40 seconds jump as fast as possible;
Rest for 15 seconds;
perform 5 repetitions;
rest for 1 minute and repeat the circuit.

By performing this exercise in the future, you can try more complex movements, for example, jumping with turns, on one leg, etc. In addition to pumping the abdominal muscles, jumping rope burns a large number of calories, which contributes to overall weight loss.

Plank

This is another one of the best and most effective exercises for the abdominal muscles. But very often the plank is performed incorrectly, and therefore does not give the desired result.

Technique:

lie down on the floor;
rise on straightened arms, resting on your toes;
squeeze your buttocks;
Straighten your body and hold it straight for 10–15 seconds at first and gradually increase this time to 1–3 minutes.

By squeezing the buttocks, the back of the thighs are tensed and the abdominal muscles are used to a greater extent. You should not lower your hips, because then the abs will not tense and the goal of the workout will not be achieved.

Pelvic lift

No waist workout would be complete without stress on your hips. The pelvic lift aims to strengthen the muscles of the buttocks and lower back, which helps tighten the oblique abdominal muscles and makes the waist thinner.

Technique:

lie down on the floor;
bend your knees at right angles to your body;
Place your hands along your body, palms down;
raise the pelvis to the maximum possible height;

Hello dear readers of the magazine site. My name is Lesya, I work as a professional copywriter, and I gladly took on the task of writing an article for this project.

My main trick is that not long ago I myself went through 7 circles of hell all the way to losing weight and was able to lose almost 8 kilograms in 3 months without mocking my own body. How? - you ask. I'll be happy to tell you!

Losing weight isn't easy. Especially when there are so many temptations around, and there is an abundance of your favorite foods in the refrigerator. However, if you don’t be passive and use your brain, then it’s quite possible to remove belly and side fat and become slim and fit. Follow the advice of the article and in three weeks you will have to change your wardrobe to a smaller size!

Are you angry that your favorite trousers are too small? Do you see fit, slender girls and realize that you actually envy them? So it’s your time to fight for harmony. But I don’t want to fight, it would be better to take a miracle pill and wake up the next morning with ideal parameters.

Due to laziness, the process of losing weight is postponed over and over again until “next Monday”, and during this time the kilograms continue to add. You are already starting to feel how your fat formations on your sides and stomach sway when you walk. Take action, otherwise you will join the ranks of the fat people.

Why does fat accumulate on the sides and stomach?

To understand body fat, you need to answer three questions.

Where? The origin of extra pounds.
Why? For what reason were they formed?
How? Solutions for getting rid of fat.

Excess weight appears unnoticeably, and for various reasons we begin to gain weight. This happens slowly - fat accumulates in problem areas. For some it is the legs and hips, for others the sides and stomach. At first we don’t attach much importance to this, but when we come to our senses, we understand that this is a problem that we must solve ourselves.

Find the reason and try to understand where the kilograms “came” from. The reasons may be stress or nervous tension, when women overeat with sweets, and men with alcohol. In both cases, the products contain sugar, which promotes relaxation and, as a result, obesity.

Another reason many people are overweight is overeating. Its origin has similar roots associated with daily nervous, mental or intellectual stress. Simply put, gluttony is becoming the scourge of our generation. This is facilitated by gastronomic progress and the development of the food industry. People became like mollusks or worms, consisting only of a stomach and intestines.

Less commonly, this may be a physiological feature. Eating more than required becomes a habit that leads to obesity. The stomach stretches, and to fill it, an increased portion is required, which will be even larger. Greed in food leads to hidden diseases associated with stagnation of food, which does not have time to be digested, undergoes fermentation processes and poisons the body with decay products.

You no longer want to overeat, if so, then you are already on the right track. The habit of eating right is laid down in childhood. Do not overfeed your children, prepare food for them yourself, do not take semi-finished products and do not teach them to eat bites. Meals should be ordered by time.

A sedentary lifestyle is the cause of weight gain in 21% of urban residents engaged in mental work. We work while sitting, drive while sitting, watch TV while sitting, etc. We hide behind how busy we are, but a couple of times a week we can devote at least an hour to sports. Regular visits to the fitness club and sports nutrition for drying, coupled with adherence to the regime, simply work wonders.

How to part with annoying kilograms with the least changes in lifestyle? All fat people dream of finding out about this.

How to eat while losing weight

To the question “How to eat so as not to gain weight?” It’s very difficult to answer unequivocally. Let's start with the fact that everything in the body is interconnected, that's why, and the problem needs to be blocked on all fronts - the daily routine and nutrition, which must be correct. I can just hear many people saying: “How boring! Boring! Yes, but if you want results, you need to act, and not lie down and wait for the kilograms to suddenly melt away.

Start by setting up your diet. It may sound strange, but in order to lose fat from the sides and abdomen, you need to eat often - every 2-3 hours. You need to eat up to 5 times a day. Under no circumstances should you skip main meals: breakfast, lunch and dinner. Proper snacks in between. Everyone is interested in dinner time. The last meal of the day should be 3-4 hours before bedtime.

You shouldn’t ignore advice on diet, naively thinking that it doesn’t matter when you eat. The body gets used to the time of meals and prepares for it, and missing one of them is perceived by it as “save, help, hunger...” and when you have eaten, it begins to make supplies, otherwise they won’t feed you again.

What you can and cannot eat when getting rid of belly and flank fat

Let's deal with the problem of fatty sides and hanging belly. By and large, everyone knows what could be to blame for this phenomenon:

baked goods made from white flour;
salt and sugar in all their forms;
starch-containing products;
alcohol.

But, as usual, we know, but we don’t do it. Motivating by the fact that “you only live once.”

The basis of proper nutrition is a triad of vital substances - carbohydrates, proteins, fats, which ensure the vital functions of the body.

Protein (protein). Protein food is a source of energy and the basis for the growth of muscle mass and its tone. Protein is found in meat, fish, milk, cereals, beans, and soy. Animal protein restores strength and muscles as much as possible, but it is not recommended for weight loss, but plant proteins do not contain some amino acids. The average daily protein intake is 60 g. Avoid fatty meat dishes such as pork and chicken legs; chicken or turkey breast is best.
Fats. Yes, they are dangerous for the figure, but they perform important functions in the body - the production of hormones and cell building. The source of “healthy” fat is fish and vegetable oils.
Carbohydrates. If we talk about them in the light of weight loss, then the most preferable are complex carbohydrates contained in vegetables, fruits, brown rice, whole grain flour, and cereals.

A diet for six-pack abs should have a balanced amount of fat, protein and carbohydrates. Do not overuse salt, and you should completely forget about sugar. If you really want something sweet, then you can use sweeteners - stevia, fructose. Excellent “sweets” for tea are prunes and dried apricots, and in case of extreme longing for tasty treats, you can have a piece of dark chocolate (80%).

Here are 8 more “gastronomic indulgences” if you really want your favorite product or dish.

Potato. You can have boiled potatoes once a day, but slightly undercooked.
Mashed potatoes can be made from beans or cauliflower. You can't tell the taste.
Pasta. We take only durum varieties and cook until al dente.
Replace rice with brown or wild rice.
Sugar – fructose (limited to 3 tsp per day).
Bread – crispbread made from whole grain rye flour, as a rare exception.
Coffee - chicory.
Mayonnaise – soy sauce with kefir.

Organizing nutrition for a beautiful tummy is not so difficult, the main thing is to understand the rules. Make them habitual and then you will not perceive them as deprivations.

Thank you for your attention! I’m sure my work today will benefit many, so I’m not even worried about its successful distribution on the Internet. Although, maybe we should worry...? If it’s not difficult, share the post with your friends on social networks (the buttons are just below), useful articles should be distributed.

Good luck in your weight loss endeavors! See you either on the pages of FitKis, or somewhere else within the web.

Best regards, Lesya.

Fat deposits in the abdominal area largely disrupt the beauty and harmony of the female figure. Having noticed the first signs of an increase in waist size, ladies are looking for information on how to eat properly in order to lose belly fat. With the help of a specially selected diet, you can regain your slimness, although it is unlikely that you will be able to get by with just one menu correction.

Dietary nutrition is an integral part of any weight loss program. If you want to get rid of fat in problem areas of the body, particularly the stomach, you need to make special changes to your diet. It is important to take into account the properties of foods that can promote fat deposition or prevent this process.

To get rid of extra pounds that are concentrated in the peritoneal area, you should first replace foods containing animal fats and unhealthy carbohydrates, coconut, palm, rapeseed oils and preservatives with foods that are sources of vegetable protein, fiber and starch (this substance improves metabolism):

beans, including asparagus beans;
buckwheat;
chickpeas;
oatmeal;
brown rice;
barley;
lentils

8-10 g of salt per day will not be critical, but if desired, you can sometimes replace this spice with lemon or grapefruit juice. A little lean boiled meat is allowed (preferably chicken or rabbit), eat fish dishes from mackerel, herring, salmon, tuna, trout, halibut, cod. The main foods that burn belly fat are vegetables, fruits and berries:

carrots, cauliflower and savoy cabbage, broccoli, kelp, green peas, beets, cucumbers, tomatoes, onions, radishes, beets, zucchini, pumpkin;
baked apples, fresh citrus fruits, plums, peaches;
watermelons, blueberries, cranberries, raspberries, strawberries.

Exotic fruits will also help, burning belly fat thanks to the unique substances found in their composition:

a pineapple;
banana;
avocado.

When preparing salads, use olive oil instead of the usual vegetable oil. Dried fruits will help you reduce your appetite and improve the functioning of your digestive system:

prunes;
dried apricots;
raisin.

Most fruits contain too much sugar, so actively eat only the recommended fruits.

To ensure that your efforts are not offset by mistakes in building your diet and lifestyle, remember the following tips:

Eat small meals 5-6 times a day.
Have dinner 3 hours before bedtime.
Do not exceed the daily value of 1,500 kcal.
Be physically active and stay in a good mood.

Drinks that give you a thin waist

Knowing that you need to actively eat to lose belly fat is not enough to achieve good results: it is important not to forget about the drinking regime. To lose belly fat, you need to drink about 2.5 liters of pre-frozen and then melted water per day. Melt water is not only clean, but also helps cleanse lymph and burn fat. The answer to the question of what to drink in the morning to lose belly fat faster is simple: a glass of thawed water half an hour before breakfast. Consume dairy drinks:

kefir;
serum;
drinking yogurt.

After a meal, a cup of warm green tea will not be amiss. This drink contains caffeine, which stimulates metabolism, causing calories to be burned. It is advisable to drink other drinks, except dairy, no later than 25 minutes before a meal and only a couple of hours after a meal, so that the liquid does not slow down the process of absorption of nutrients.

Natural juices should be diluted by half with water or replaced with compotes, decoctions of herbs and dried fruits. Also replenish fluid reserves with still mineral water. When choosing a mineral water, pay attention to the label: water that promotes weight loss should contain a lot of potassium and sodium. This substance suppresses the feeling of hunger, making it easier for you to tolerate a lack of calories and lose weight at a rapid pace.

What should you exclude from your diet in order to lose belly fat?

Be sure to give up foods that contribute to the development of obesity and increase appetite. This category includes:

carbonated and alcoholic drinks;
coffee, cocoa, whole milk;
potatoes, corn;
fried and fatty foods, especially pork;
smoked meats, canned food, pickles, marinades;
sauces, spices, ketchups, mayonnaise;
chips, crackers, fast food;
sweets, sweeteners, baked goods made from premium flour.

If such products are present in your menu, the process of fat deposition on the abdomen will not stop.

Diets for a flat stomach

People who are overweight in this part of the body often wonder whether a certain diet will help get rid of their belly fat or whether it’s enough just to start eating right. Please note: following a diet designed to reduce belly fat will show results within a few months. If you need to accelerate your success, choose one of the options below for which diet to go on in order to lose belly fat in the shortest possible time.

1 day:

Apples – 3 pcs.
205 g garden cabbage.
Raw carrots – 5 pcs.

Day 2:

Pears – 4 pcs.
205 g boiled beets.
Lettuce peppers yellow, orange or red – 6 pcs.

Day 3:

Orange – 2 pcs.
205 g boiled broccoli.
Apples – 4 pcs.

Day 4:

Grapefruit – 1 pc.
25 g boiled green beans.
Prunes – 10 pcs.

Day 5:

205 g grapes.
205 g boiled kohlrabi.
1 orange and 1 apple.

Day 6:

105 g dried apricots.
Tomatoes – 4 pcs.
205 g cabbage.

Day 7:

Pears – 3 pcs.
Boiled carrots – 5 pcs.
Cucumbers – 3 pcs.

This is a very effective diet; it is not difficult to remove belly fat by following these instructions. But before you significantly restrict yourself in food, consult your doctor to find out whether your health condition allows you to eat this way for 7 days.

Diet of protein and carbohydrate days

The duration of the diet is 10 days. Meat and vegetable days should be alternated.

1 day:

In the morning - a glass of water.
For breakfast – 1 egg, cucumber and green salad.
From lunch until 18.00, divide about 600 g of boiled chicken without skin into equal portions (for degreasing purposes, the first water after boiling must be drained).
Salting food is prohibited.

Day 2:

Prepare 8 servings of salad from 1.5 kg of vegetables: carrots, cabbage and beets with the addition of 1 tsp. lemon juice instead of salt.

Watermelon diet

This diet plan is an excellent option for losing weight in the summer-autumn period.

For 5 days, eat 1 kg of watermelon pulp per 10 kg of your body weight.
Over the next 10 days, gradually add oatmeal and a slice of cheese in the morning, and a vegetable salad and a piece of lean white meat at lunch.

Classic diet

Breakfast: low-fat yogurt, orange or tangerine – 1 pc. or soft-boiled egg, 2 rye bread.
Lunch: 200 g of boiled chicken, 250 g of fish (cod, hake, pollock are suitable), salad of fresh herbs and vegetables.
Afternoon snack: 280 g of low-fat vegetable soup.
Dinner: 250 g turkey meat or chicken breast, citrus fruit - 1 pc.

If you choose this menu, your excess weight loss will be about 4-5 kg within 14 days.

Remember: any diet should be well tolerated by your body and applied after making changes to your basic diet. Otherwise, if you start eating too quickly according to a rigid plan, an acute calorie deficit and hungry fainting are possible.

An incorrect lifestyle contributes to the accumulation of extra pounds, which make a person less attractive in appearance.

The fight against excess weight is directly related to optimizing your diet, so it is important to know how to eat properly in order to lose belly fat.

Rules for losing belly fat

A set of measures allows you to remove fat deposits in the abdominal area. Some of them need to be performed constantly, and some are designed for a specific course.

Wraps

Stimulates fat burning and skin tightening. The procedure is performed using chocolate, coffee, and algae. You can perform the procedures yourself, but it is better to do this in specialized salons.

For effective weight loss, at least 10-15 procedures are required, once every 3 days.

Fasting days

These days, a minimum amount of calories is consumed, but without harm to health. The body receives the necessary energy due to the breakdown of fats, including those deposited on the sides and abdomen.

Diet

Proper nutrition helps you get rid of belly fat, which includes:

balanced diet;
eating low-calorie but high-fiber foods;
limiting fatty and sweet foods.

Fractional meals

Basic principles:

number of meals – 5-6 times a day;
serving weight – up to 300 g;
drinking enough water (at least 2 liters), including a glass half an hour before meals;
eating food strictly according to the schedule: breakfast, lunch, dinner and snacks only at certain times;
balanced and low-calorie diet.

fruits, dried fruits;
salads;
yoghurts;
grain breads.

Fats and carbohydrates, proteins are necessary for the body; they can be obtained from nuts, seeds, and unrefined vegetable oils.

Do I need to count calories and control portion sizes?

It is necessary to understand how many calories and carbohydrates enter the body, for which it is necessary to control the amount and calorie content of food consumed.

This is not so easy to do, but the following will make the process easier:

use of plates with portion divisions;
keeping a food diary, using special applications to track calories.

When eating, you should not rush; you must chew your food thoroughly so as not to miss the moment of sufficient saturation. You should get up from the table a little hungry.

Fat burning products

Fat burning products contain active biological substances that act on tissue and thereby:

accelerate metabolic processes;
reduce appetite;
cleanse the body of toxins and poisons.

These are low-calorie and absolutely harmless to the body.

The most famous of them are:

Vegetables with a lot of fiber: cabbage, cucumbers, celery, beets, artichokes.
Olives and olive oil. You should eat 10 olives or 1 tbsp per day. a spoonful of butter. Constant intake of foods accelerates the absorption of fats and salts and improves intestinal motility.
Citrus. Grapefruit is most effective because it stimulates the production of bile, which accelerates the breakdown of fats.
Spices: cinnamon, ginger. Reduce blood sugar and normalize metabolic processes.
Raspberries. Berry enzymes are involved in the breakdown of fat cells.

The pharmacy chain sells many different artificial fat burners. Before taking them, you should carefully study the information regarding contraindications and side effects.

What to drink to lose belly fat

Proper nutrition requires adequate fluid intake. The body requires at least 2 liters of clean water per day. During the day, at intervals of 30-40 minutes, you should drink a glass of it.

You should not take:

alcohol, which contains a lot of sugar, increases appetite;
sweet carbonated drinks;
packaged juices;

You need to limit coffee to 2 cups a day; it is better to choose ground, natural coffee.

When losing weight, drinking green tea is encouraged, as it normalizes metabolic processes, removes toxins, and burns fat.

What not to eat when losing belly fat, what foods to avoid to lose belly fat

The list of prohibited products is quite wide.

It is difficult to exclude some of them from the diet, but you must try to reduce their consumption to a minimum:

salt: retains unnecessary fluid in the body, slows down metabolism;
sugar: a high-calorie product, does not contain vitamins and other useful substances;
hot seasonings, mayonnaise: develop appetite;
sweet baked goods, cakes: add extra and empty calories;
fatty, fried foods;
fast food, chips, crackers.

You should not choose fried and salted nuts; it is better to buy them fresh and roast them yourself in a frying pan. You should avoid sugar substitutes that contain harmful substances, and give preference to honey and jam.

Diet for a flat stomach and sides

It is necessary to distribute their use throughout the day according to a certain rule:

1st breakfast (25% of calories from the daily value) – carbohydrate-containing dishes (water porridge with pieces of fruit, bread), freshly squeezed juice, fruit;
2nd breakfast (5%) – fruits or vegetables;
lunch (35%) – dietary soups, boiled lean meat, fish, fruits;
afternoon snack (5%) – yogurt, kefir;
dinner (25%) – a portion of proteins (boiled egg, low-fat cottage cheese, cheese), vegetable salad.
Before going to bed, you can drink a glass of kefir or green tea (5%).

It is advisable to use onions, garlic, and ginger when preparing dishes.

How to remove belly fat for a man

Men can be advised the following in the fight against extra pounds on their stomach:

stop eating while watching TV, before going to bed;
adhere to proper nutrition, give preference to low-calorie dishes, combine them with onions and garlic;
increase physical activity, strengthen the abdominal muscles.

Only the right nutrition system together with physical activity will achieve results.

How to reduce belly and sides in women

A modern woman spends many hours a day at work, she has to take care of household chores and her beloved household members, and there is no time left for “herself.” To get a beautiful figure you will have to be persistent.

Advice for women:

Eat a balanced diet with enough protein, saturated fat and complex carbohydrates;
curb appetite, control portion sizes;
do not have dinner before bedtime;
to walk outside;
do special gymnastics with a hoop or fitball;
rest fully, get enough sleep.

A properly selected low-calorie diet ensures a loss of 3-4 kg per week:

Day of the week	Breakfast	Lunch	Dinner	Lunch	Dinner
Monday	Cottage cheese (100g), orange	Green apple (2 pcs.)	Vegetable salad with vegetable oil, boiled chicken breast	Green apple (2 pcs.)	Boiled potatoes, vegetable salad with vegetable oil
Tuesday	Oatmeal (3 tbsp.) with fruit, fresh juice (200 ml)	Orange (2 pcs.)	Vegetable stew, lean fish	Orange (2 pcs.)	Boiled beans, turkey meat
Wednesday	Yogurt (200 g), apple	Banana	Vegetable puree soup, 1 egg	Banana	Diet bread, boiled egg
Thursday	Boiled rice in water with raisins, compote	Raspberries	Soup with vegetables, turkey fillet	Raspberries	Stewed shrimp, salad with olive oil
Friday	Cheese (40 g), 0.5 pcs. bell pepper	Avocado	Lean fish soup, kefir (200 ml)	Avocado	Vegetables, boiled chicken breast
Saturday	Millet porridge with dried fruits, compote	Green apple	Salad with vegetable oil, baked turkey	Green apple	Cottage cheese, apple
Sunday	Buckwheat porridge, banana	Orange	Stewed vegetables, cheese (40 g)	Orange	Boiled beans, cheese, kefir

Cheese, cottage cheese, and yogurt should be low-fat or with minimal fat content. During the day you need to drink at least 1.5 liters of water.

You can stick to this diet for no more than 2 weeks. The transition to more nutritious food should be smooth, with the gradual introduction of more high-calorie dishes.

Useful recipes to help remove belly and sides

A large number of recipes for dietary dishes have been invented, but some of them are the most popular.

Ingredients (makes 3 servings):

spinach – 1 pc.;
chicken breast – 0.5 kg;
orange – 1 pc.;
garlic clove – 1 pc.;
salt, pepper, parsley - to taste.

Preparation procedure:

Chop the garlic and parsley, combine them with pepper, mix everything thoroughly.
Cut the meat into pieces.
Marinate the chicken in the mixture for an hour.
Cut the orange into cubes.
Simmer the meat without frying too much.
Place chicken pieces and orange on spinach leaves.

You will need fruits and honey.

Work order:

Wash the apples and remove the core.
Transfer to a baking sheet and place in the oven.
Bake at 160 0C for 25 minutes.
Drizzle the cooled apples with honey.

Ingredients:

canned fish (sardines, saury) – 1 pc.;
medium-sized carrots – 2 pcs.;
boiled egg – 2 pcs.;
loaf - 1 piece;
sour cream – 3 tbsp. l.;
garlic – 1 clove;
hard cheese – 50 g.

Preparation procedure:

Divide the bread into pieces, chop the herbs.
Mix canned food with bread and herbs.
Pass the carrots separately through a fine grater, and the egg yolk and cheese through a large grater.
Prepare the sauce: combine and thoroughly mix the garlic and sour cream.
Separately, grind the egg whites.

Sequentially place on the dish:

1st layer: canned food – carrots – sauce;
2nd layer: cheese with yolks - sauce;
3rd layer: egg whites – greens.

If you don't want to add bread, you will need to drain the liquid from the canned food.

The salad turns out to be really low-calorie.

How to increase the effectiveness of a diet that removes belly and sides

A set of exercises aimed at burning fat in the waist and hips will help you get a thin waist and consolidate the result.

Example of exercises, do each 20 times:

lie on your side, hands behind your head, try to alternately raise your legs and head;
lie on your back, bend your legs at the knees, focusing on your shoulders and feet, raise your torso;
stand with your feet shoulder-width apart, hands on your belt, make sharp turns to the sides.

It is correct to combine physical exercises with breathing exercises. Diaphragmatic breathing will increase the supply of oxygen to the tissues and accelerate the processes of fat metabolism.

Conclusion

You should not strive to lose weight quickly, in this case you can seriously undermine your health. The main thing is not just to lose weight, but to maintain a slim figure for a long time.

To do this, you need to be patient and monitor your nutrition system, and exercise constantly.

Good afternoon dear friends! Today I would like to talk to you about how to lose belly fat. Today, the Internet is replete with all sorts of methods for burning belly fat. And in this article we will look at safe ways to lose belly fat.

You will learn that you can lose belly fat not only through diet and exercise.

I will share with you secret tricks that I often use myself, which motivate me. =) The methods of burning belly fat described in the article are very simple and accessible to everyone. All you have to do is study the material and start working on your appearance!

Well, let's get to the article! =)

1. How to quickly lose belly fat at home in a week?

A slim and fit appearance is not so much a fashion trend as an indicator of a person’s success and health. That's why most people are so concerned about their shape, especially with the onset of spring, when they have to get out of warm clothes that disguise everything so easily. Then many are puzzled about how to remove belly fat and lose weight.

Various attempts are being made to lose weight, but many are also interested in how to do it at home. Burning belly fat requires a lot of effort, and most importantly, an integrated approach. The principles of this approach will help you lose belly fat in a short time.

So, to get rid of hated belly fat within a week, you will need:

drink more water, optimally 1.5 - 2 liters per day of plain still water;
eat in small portions so that your stomach does not stretch from food, but decreases in size;
do your favorite sport, such as running, fitness, belly dancing or Pilates;
be sure to exclude fried foods, sweets and flour from the diet;
give up carbonated drinks and alcohol.

All these tips will help you lose weight within a week. But you need to understand that the safest ways to lose weight are described above, and, of course, within a week you will not completely get rid of your belly, but you will lay the foundation for your beautiful and ideal figure.

2. Causes of belly fat

In order to get rid of belly fat, you need to figure out what causes weight gain itself and forces you to look for effective ways to lose weight.

Let's take a closer look at these reasons:

Binge eating. But it also appears for a reason, and certainly without the desire of a person who in the future has to look for opportunities to get rid of excess belly fat. It's important to lose weight, but it's also important to do it right and lose those pounds so that you don't see them again.

Overeating is caused by constant stress and excessive nervous tension. This psychological state not only leads to an increase in portions and frequency of meals, but also forces you to make choices in favor of not the most healthy products (for example, alcohol).

In this way, the body searches for additional sources of the joy hormone, instead of which cortisol, a stress hormone, begins to be produced. All this makes it important to choose a diet and exercise group for the abdomen.

Important!

All methods may remain unsuccessful or ineffective if you do not find harmony in the psycho-emotional sphere.

Added to this consumption of low-quality products . And it doesn’t matter at all what exercises are performed and how often, if you don’t leave only wholesome, healthy, properly prepared food in your diet.

Another reason is stretching of the stomach walls constant overeating. Constantly filling your stomach to the limit makes exercises for losing belly fat ineffective. Which leads to stress, which leads to more weight gain and an enlarged belly.

Severe food restriction will also provoke the release of cortisol and lead to the same result (after all, for the body, an overcrowded stomach has long meant satiety; without it, hunger is experienced). A vicious circle is emerging, which can be broken by more gentle methods in approaching getting rid of belly fat as quickly as possible.

But helping the body cleanse itself with fiber-rich fruits and vegetables will contribute to the appearance of an ideal tummy.

3. Step-by-step instructions for effective belly fat loss

As already noted, getting rid of belly fat requires a comprehensive approach. There is no one magic diet or super effective exercise. When thinking about the question, “Is it possible to remove belly fat?”, you need to understand: it is impossible to remove it, just as it is impossible to lose weight only in the legs, face, etc.

Exercises to lose belly fat are effective when used in combination with other muscle groups. This starts the process of losing weight, which occurs simultaneously throughout the entire body, only somewhere more intense, and somewhere a little slower.

The complete list of activities for losing weight in the waist will be as follows:

Regular physical activity;
Cleansing the body;
Strengthening the abdominal muscles(this will restore muscle tone and create a massage effect on the intestines and other internal organs);
Massage in areas of excess volume.

The step-by-step instructions described above will allow you to find the right approach to effectively and safely losing belly fat.

4. How to remove belly fat - 5 effective ways

This chapter will allow you to consider in more detail each component of effective weight loss in the belt and will allow you to finally figure out how to remove your belly fat.

Method 1. Massage

There are different types of massage for losing belly fat. When choosing any type of massage, you should approach it carefully and first consult with your doctor.

The basic principles of losing weight with massage are: :

systematic;
execution 2 hours after eating;
avoidance of pain of any kind.

Remember!

Massage itself does not promote weight loss, but is an additional method to physical activity and a rational approach to nutrition.

Carrying out such a massage during pregnancy is strictly prohibited.

Pinch— warms up muscles, tightens and increases the elasticity of the epidermis, restores tone and prevents the appearance of stretch marks.
Water- tones and invigorates the body, has a beneficial effect on digestion and elasticity of the epithelium.
Manual self-massage(possibly with a towel or massager) - prepares muscles before physical activity and also has a strengthening effect on the skin.
Canning- helps remove waste and toxins, effectively fights fat deposits.
Honey- cleanses the skin of toxins, making the skin smoother and preventing the formation of cellulite.
Anti-cellulite- aimed at getting rid of cellulite, improving the outer dermal integument, and tightening it.

Method 2. Exercises

When choosing to lose belly fat, you should pay attention that the greatest results come from working with your body weight or dumbbells.
Muscles need time to recover after exercise, so exercising every other day is enough.
When planning to quickly lose belly fat, you don’t need to apply the load point-wise, but distribute it evenly throughout the body - this way fat burning will be more intense.

Method 3. Diet

“Diet for losing belly fat” - if you are thinking about it, then of course you should choose a diet that is suitable specifically for your body. Let me remind you once again that in addition to effective exercises for losing belly fat, a diet will be very helpful and will help you lose weight faster.

To acquire a beautiful appearance, of course, you will need to reconsider your diet forever, making it a lifestyle, and not a one-time emergency execution on the body.

Fasting days can quickly help, allowing you to lose a kilogram or two in a day, cleanse yourself of toxins, and also help narrow the already stretched walls of the stomach.

We will take a closer look at choosing a diet just for you.

Method 4. Proper nutrition

First, it is necessary to cleanse the body and improve the functioning of the intestines.
The next stage is to switch to eating in frequent but small portions.
It is necessary to get rid of “harmful things” in the diet: trans fats, confectionery, smoked/salted foods, fatty meats.
Fruits, vegetables and greens should prevail in the menu: their fiber will give you a feeling of fullness, make your intestines work, and fats melt.
The main rule of any weight loss: believe in yourself, and you will succeed!

Method 5. Cleansing the body

In a body cleansed of toxins, metabolic processes occur much faster, which means fats are burned faster. Techniques for getting rid of belly fat can be enemas (but they disrupt the microflora), also gives good results using castor oil, which is not digested in the body, but forces the intestinal cilia to contract and thereby cleanse the organ. Moreover, this method will help cleanse even the small intestine, which is often not involved in the cleansing process.

Important!!! When deciding to cleanse your body, be sure to consult your doctor!

Another trick to get rid of belly fat is lemon-salt deslagging using the Bureva method, which is a set of measures (drinking a lemon-salt aqueous solution and performing some exercises) aimed at opening the valve in the stomach, which will allow fluid to directly pass through the entire intestine, taking away waste and toxins.

There are also the following methods of cleansing the body: cleansing with raw vegetables, rice cleansing and bran cleansing. Each cleansing is individual, so before you decide, study the information about this method and consult your doctor.

5. Exercises to lose belly fat

Of course, this is the most important factor, but in order for weight loss to occur precisely through burning fat, and not reducing muscle mass, so that the skin maintains elasticity, so that it does not sag from lost volumes, as well as for the general tone of the body, you need to know what exercises to do to lose belly fat.

The most effective exercises for losing belly fat:

6. Diet for belly fat loss - choose your diet

There are a huge number of nutrition systems for people who want to lose belly fat. They will bear fruit if all their instructions are strictly followed.

A diet for losing belly fat should absolutely not cause at least some rejection , it should be perceived as a certain stage in life, a daily routine at a certain period of life.

The mindset to lose weight must be unshakable , because the effect is not immediately noticeable, and the final result comes only through an effort of will.

Sometimes it can be difficult to decide on just one diet. You can narrow down your choice based on diets with the longest lasting effect, for example, protein (the best known Ducan's diet And Kremlin ) or Mediterranean(which is not so much a diet as a way of eating).

The main thing is not to forget about the principle of fractional nutrition and not to make portions too large.

Valuable notes on how to remove belly fat will make the process faster and less stressful psycho-emotionally.

Avoid adding salt and sweetening food;
Ban alcohol completely;
Cleanse the body regularly (fasting days are suitable for regular use);
Allow the stomach to return to its original size by moderating your appetite;
Normalize the drinking regime (about one and a half liters per day), drink before, not after meals;
Do not eat heavy food for dinner (cottage cheese/a portion of vegetables/sometimes fish is enough);
Increase the consumption of vegetables, fruits, herbs (about 3/5 of the daily diet).

Conclusion

Dear girls, I think now you know exactly how to get rid of belly fat, what exercises are right for you and how to eat right to get rid of belly fat.

But is such torment worth the quick but fleeting getting rid of extra kilos and volumes, which then return in even greater quantities, you need to think about it. For health, figure and psycho-emotional state, the best thing is, albeit long-term, but still reliable and systematic weight loss.

And I have prepared for you a video “Top 5 exercises that help you lose belly fat quickly.” Enjoy your viewing! =)

What to eat to remove belly and sides. How and what to eat to lose belly fat? The plank can be a whole complex

Principles of nutrition

Menu

Buckwheat

Kefir

Kefir-curd

Kefir-fruit

"Striped"

Kefir-cucumber

Kefir-apple

Kefir-rice

Rice

Fasting day

For 3 days

For 7 days

For 9 days

Elena Malysheva

Sassy

Vera Brezhneva

Drying

Dry

Semi-dry

From a beer belly

Quitting the diet

Exercises

For the belly

Why does fat accumulate on the sides and stomach?

How to eat while losing weight

What you can and cannot eat when getting rid of belly and flank fat

Drinks that give you a thin waist

What should you exclude from your diet in order to lose belly fat?

Diets for a flat stomach

1 day:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

Diet of protein and carbohydrate days

1 day:

Day 2:

Watermelon diet

Classic diet

Rules for losing belly fat

Wraps

Fasting days

Diet

Fractional meals

Do I need to count calories and control portion sizes?

Fat burning products

What to drink to lose belly fat

What not to eat when losing belly fat, what foods to avoid to lose belly fat

Diet for a flat stomach and sides

How to remove belly fat for a man

How to reduce belly and sides in women

Useful recipes to help remove belly and sides

How to increase the effectiveness of a diet that removes belly and sides

Conclusion

1. How to quickly lose belly fat at home in a week?

2. Causes of belly fat

Important!

3. Step-by-step instructions for effective belly fat loss

The complete list of activities for losing weight in the waist will be as follows:

4. How to remove belly fat - 5 effective ways

Method 1. Massage

The basic principles of losing weight with massage are: :

Remember!

Method 2. Exercises

Method 3. Diet

Method 4. Proper nutrition

Method 5. Cleansing the body

5. Exercises to lose belly fat

The most effective exercises for losing belly fat:

6. Diet for belly fat loss - choose your diet

Conclusion