Every girl has problems areas. For example, a woman with an apple -type figure - the most inclined to the upper body. And the girl's triangle has hips and legs. With the knowledge of your problem areas, you can develop an integrated approach that will help to get rid of excess weight, tighten muscles and skin.
Why does fat appear on your stomach, hips and arms?
There are many reasons why girls gain weight. When removing bad habits, the result will be noticeable in the first weeks. Many do not think about how harm the body is. Consider in detail the basic reasons why body weight increases at rapid speed.
- Wrong meal
- Stress, experience
- Lack of physical exercise
The rhythm of life does not allow you to stop and usually have lunch or breakfast. Permanent snacks of fast food, sandwiches "accelerating", large quantities of coffee and carbonated drinks cause unfortunate results. The body accumulates fat in excess food, as the stomach simply does not have time for digestion.
In addition, the caloric content of products is compared to unhealthy nutrition throughout the permissible norm. For example, in hamburgers 481 kcal and 340 kcal potatoes. To get the calories you get with such dinner, you need to cut the potatoes for at least an hour and bother the firewood as much. For modern humans, it is 3 hours in the active classroom hall. In addition, the stomach will clean the hamburger in 7-8 hours.
No one thinks about a healthy diet. If we are talking about the consumption of healthy foods, then 300 grams of chicken fillet in cooked form contains 510 kcal, and the product will be digested and assimilated in 2 hours. Cabbage and cucumber salad (200 grams) contains 41 kcal. There is nothing superfluous at such a dinner. It saturates the body, gives strength and energy, does not add kilograms. To use calories, you will only need to spend 20 minutes in the gym.
No less inappropriate nutrition, different kilograms of different experiences and nervous accidents, quarrels and scandals promote extra pounds. The body creates a "backup" fat to protect people from external influences.
Such a problem should be resolved by a psychologist during private consultations. It is necessary to monitor your emotional state. In addition, stress often causes constant consumption of calorie products.
Usually, fat on the buttocks or abdomen seems to be seductive because of the lifestyle. After 25 years, many already have a current work schedule, family duties, and so on. Sh. , And moves only from the "A" point to the "B" point. Forget about the need for sports loads in every person's life - you are in danger of having extra pounds.
Individual programs should develop for each type of figure. A global woman should pay attention to the stomach and exercise to strengthen the muscles of the hands. The girl of the triangle should be involved with hips and legs. But the figure -type owners, the sand clock will have to get closer to physical effort as the weight gains evenly and is also distributed on the body.
A very effective diet
With the type of diet figure
The diet offered for different types of figures is quite a proper nutrition than restrictions on any product. Sporty and healthy foods will help you get rid of excess weight in a few weeks. Each type of figure is characterized by certain products that will help to lose extra pounds.
Figure Type Apple: Change the diet
You need to start removing excess pounds in the waist area by cleansing the body of toxins. There are many recipes for this. Green tea, ginger root helps greatly. You can also contact a dietician who develops a unique program that suits your health.
Add a diet:
- Fiber (root crops, legumes or bran);
- Fresh fruit;
- Honey, fish and walnuts.
- Animal fats;
- Roasted products in sunflower oil;
- White bread;
- Smoked ham and meat, salted or canned vegetables, bananas.
Sugar should be excluded. Just don't seek the help of artificial substitutes. Honey is best suitable. If sugar is not possible to exclude sugar consumption, reduce its amount.
Delete from diet:
If it is possible to exclude fried products at the first stage, you can use unrefined olive oil. Boiled chicken breasts or fish are best suited. White bread should be replaced with whole grains.
Figure type sand clock: Energy Rules
Since the unified distribution of overweight on the body for this type of figure is considered normal - weight loss should be fully approached.
The diet should include:
- Protein (chicken breast, low meat, eggs);
- Green leafy vegetables (asparagus, broccoli, etc. );
- Natural juices.
White bread is recommended to completely remove. An excellent replacement for him would be the whole bread. It is also advisable to arrange 1 fasting day a week.
At the same time, you should not eat tightly the day before, you can use low meat and vegetable salad for dinner. You only need to talk about downloading days if you don't have bad habits, such as smoking.
Exclude:
- Including sweet, flour products;
- Nuts (except almonds and peanuts);
- Avocado and bananas;
- Dried fruits.
For this type of figure, the diet should include 8 cups of cleansing water daily. Evenly distribute the intake, you should drink 200 grams of water every 4 hours.
Type of figure pear: for dieting weight loss
The pear -type diet should include the following products:
- Curd and dairy products;
- Sea fish;
- Tomatoes or tomato juice (natural);
- Dark rice and herbs.
Supplies of bread made only of coarse flour. Enter legumes in the diet.
Under the prohibition:
- Starch (potatoes, rice);
- Pasta;
- Carbonated drinks;
- Products containing animal fats.
Don't get into extremes. Boiled chicken, veal meat is allowed. Tomato juice should be in the diet every day. Also, for breakfast, lunch or dinner (before all the meals), you need to drink a glass of water.
Figure type rectangle: Loss of rational weight
In this type of figure diet, you have to include:
- Protein;
- Vegetables and fruits in large quantities;
- Green tea;
- Low meat cooked or cooked.
On a day, you should consume at least 100 grams of cottage cheese (or cup kefir). This will improve the metabolic process, bring weight normally.
Completely exclude:
- Alcohol (say, only one cup of red wine a month);
- Acake products, sweets;
- Coffee;
- Potatoes.
Morning coffee should be replaced with green tea. Almonds are ideal for snacks. It is a product that has a negative calorie content, which means that it forces the body to work twice as fast as saturation is fully.
Effective diet for 2 weeks
Nutrition chart, variations
Regardless of the type of figure, it is necessary to develop your own energy scheme, taking into account the recommendations set out in the diet. Eating should be at some time, without the mismatch of the graph.
Electricity schedule for all types of figures:
Eating should be divided 6-7 times. The routine of approximate food looks like this (right to fit):
- Breakfast - 8: 00 am to 10: 00 pm;
- Second Breakfast - 11: 30 to 12: 00 pm;
- Lunch - from 13: 00 to 14: 00;
- Afternoon food - 15: 30 to 16: 00;
- Dinner - 18: 30;
- The second dinner is until 20: 00.
You can change this schedule based on your daily routine. Breakfast should be about 30 minutes after waking up. But the last meal should be done no later than 4 hours before bedtime.
This approach to the graphics of power will accelerate metabolism. Food digest faster. Make sure you arrange a "meal" breakfast, lunch and dinner. But, it is important to remember that it should be light food, for example:
- Kefir or low yogurt;
- Green fruits (except grapes);
- Vegetable salads;
- Dried fruits or nuts (if the diet allows your type of figure).
Importantly, with this approach, the body will have time for digestion, and you will not be hungry. In addition, before eating (20-30 minutes), you need to drink 1 cup of cold water. It is important to remember that water is water, not tea, coffee or other drinks. After eating for 30 minutes (at least) you will not drink anything.
Power scheme, planning
Planning is an important aspect in any business, including weight loss. It is necessary to determine the purpose. It is important to know what kind of weight is ideal for your type of figure. Take 55 kilograms as a basis.
Let this weight be a goal. Next, it is necessary to determine what conditions you can lose extra pounds. For example, if you have a weight of 70 kg now, then you need 3-4 months to achieve 55kg.
The plan had to be drawn up for several periods:
- First and most importantly: You should carefully consider the menu the next day in advance. Every day, determine the task not to switch from the plan;
- Planning mini cycles. Weight loss is normal if a person releases 2 kg per week. Within 2 weeks, it is necessary to draw a likely plan of nutrition and exercise;
- Month and cycle. Different circuits should be planned for 30 days. In the first two weeks of the month, a person is trying to get some diet and physical activity. If the program does not work enough, you should include other exercises in the training and use another power circle. The effectiveness of such approaches will be a scale command rather than adhering to one strict diet;
- Full cycle (3-4 months). For this time it is necessary to think through the figure plan strategy. One program works in the first month, the other - the other - and a. Sh.
Planning efficiency becomes obvious when understanding that one diet cannot a full result. Just like the same physical exercise.
After all, the digestive system, as well as the muscles, get used to the same load. Alternative exercises and menu (reducing caloric content of dishes and returning to the previous diet), it will really be possible to lose weight and achieve the planned outcome.
An effective diet for one month
Menu for figure types
The diet menu should be carefully thoughtful. It should be based on the list of recommended products, in which case the weight loss passes rapidly. Consider the daily menu for different types of figures.
Diet menu for figure type apple type
Breakfast
- Boiled eggs,
- Whole grain bread (1 piece),
- Mozarela cheese (can be replaced with available),
- 100 grams of cooked chicken fillet.
You can replace the list listed above with buckwheat or oatmeal.
Lunch
- 2-3 walnuts;
- Green apples.
Kefir or low yogurt, any vegetables or fruits, except for grapes and bananas, is perfect as a replacement.
Supper
- Chicken fillet - 200 grams (cooked or steam);
- Green - Green Peas;
- Vegetable salad with seasonal olive oil.
Light vegetable soups or cooked fish are perfect. As a side dish, it is best to use peas, broccoli, patch beans, etc. Sh. , The more correct it is to exclude potatoes from the diet.
Midday food
- Pear;
- Cheese or kefir.
Supper
- Broccoli or patch beans;
- Boiled fish;
- Vegetables;
- Freshly reddish juice.
The juice can be chosen to your own taste. Pineapple is best suited. You can replace the juice with ginger tea with lemon.
The second dinner
Kefir or low yogurt. Green apples or a few pieces of cheese.
You should drink at least 2 liters of water daily according to the routine indicated in the previous parts.
Diet menu for figure -clocking of the figure
For this type of figure, weight loss should begin by reducing parts. Estimated Menu:
Breakfast
- Boiled eggs - 2 pieces. ;
- Oats (100-150 grams);
- Freshly reddish juice.
Lunch
Kefir or low yogurt
Supper
- Light chicken or broth;
- Green vegetables (you can allow a salad that is seasonal with olive oil);
- Freshly reddish juice (30 minutes after lunch).
Midday food
Grapefruit or a piece of pineapple.
Supper
- Fish steam (low -fat);
- Vegetable salad;
- As a side dish, you can use any porridge, the exception is white rice.
The second dinner
100 grams of almonds or peanuts, cup kefir (skim).
Diet menu for a pear or triangle type
Breakfast
- Oat flakes (200 grams);
- Tomato juice (200 grams);
- Green apples.
Lunch
- 100 grams of curd;
- Green tea.
Supper
- Boiled sea fish (2 small pieces);
- Dark rice;
- A cup of tomato juice (half an hour after lunch);
- Vegetables.
Midday food
Low yogurt and apples.
Supper
- Boiled chicken or veal;
- Buckwheat or beans;
- Vegetables;
- Slice of whole cereal bread.
The second dinner
A glass of tomato juice or other freshly reddish.
Menu for the type of figure of the figure
Breakfast
- Curd (100 grams);
- Green apples;
- Green tea.
Lunch
Yogurt or kefir.
Supper
- Chicken soup and vegetables (potatoes should be excluded and replaced with beans);
- Whole grain bread - 2 pieces;
- Vegetable light salad.
Midday food
100 grams of almonds or peanuts.
Supper
- Boiled with low meat (veal or bird);
- Buckwheat porridge;
- Vegetable salad.
The second dinner
Curd (100 grams) or a cup of kefir.
You can change the menu, according to the list of products allowed for each type of figure. Developing an individual program, then weight loss will be easy and fast.
Conclusion
The desire to normalize her body for all girls, the type of figure. When choosing an electricity scheme or implementing a weight loss plan, you should be sure that you really need it. Without a firm faith, nothing will produce them in force.
And last: Get rid of all the clothes that do not fit the type of your figure. Don't spare anything! You deserve only the best clothes that emphasize your advantages and hide flaws. Success!