Every girl has problem areas. For example, a woman with a type of figure of an apple - the most prone to fullness is the upper body. And the girl-triangle has hips and legs. Knowing your problem areas, you can develop an integrated approach that will help get rid of excess weight, tighten the muscles, and tone the skin.
Why does fat appear on the stomach, hips and arms?
There are a number of reasons why girls gain weight. Having removed bad habits, the result will be noticeable in the first weeks. Many do not think about what actually harms the body. Let us consider in detail the main reasons why the body weight increases at a rapid speed.
- Improper nutrition
- Stress, experiences
- Lack of physical exertion
The rhythm of life does not allow you to stop and have a normally lunch or have breakfast. Constant snacks of fast-food, sandwiches "in haste", a large amount of coffee and carbonated drinks leads to sad consequences. The body accumulates fat as a result of an excess of food, because the stomach simply does not have time to digest food.
In addition, the calorie content of products in unhealthy nutrition goes off scale for the permissible norm. For example, there are 481 kcal in a hamburger, and 340 kcal potatoes. In order to use the received calories with such a dinner, you should dig potatoes for at least a hour and chop firewood as much. For a modern person, this is tantamount to 3 hours of active classes in the gym. In addition, the stomach will digest a hamburger in 7-8 hours.
No one thinks about a healthy diet. If we talk about the consumption of healthy foods, then 300 grams of chicken fillet in boiled form contains 510 kcal, and digestion and assimilation of the product will occur in 2 hours. A salad of cabbage and cucumber (200 grams) contains 41 kcal. There is nothing superfluous in such a dinner. It will saturate the body, give strength and vigor, will not add kilograms. To use the received calories, it will be necessary to spend only 20 minutes in the gym.
No less than improper nutrition, various kilograms of various experiences and nervous breakdowns, squabbles and scandals help to gain extra pounds. The body makes a "reserve" in the form of fat to protect a person from external influences.
Such a problem should be solved during private consultations with a psychologist. It is necessary to monitor your emotional state. In addition, stress often provoke constant consumption of calorie products.
As a rule, fat on buttocks or abdomen appears due to a sedentary lifestyle. After 25 years, many already have the current work schedule, family duties and so on, and move only from point "A" to point "B". Forgetting about the need for sports loads in the life of every person - you are in danger of the appearance of extra pounds.
For each type of figure, individual programs should be developed. A globe woman needs to pay attention to the stomach and exercises to strengthen the muscles of the hands. A triangle girl needs to engage in hips and legs. But owners of the type of figure, sand clock will have to comprehensively approach physical exertion, since the weight is gained evenly and is also distributed over the body.
Very effective diet
Diets by type of figure
A diet offered for different types of figures is rather proper nutrition than restrictions in any products. Sports and healthy food will help to get rid of excess weight in a matter of weeks. Each type of figure is characterized by the use of certain products, which will contribute to the loss of extra pounds.
Type of figure apple: Change the diet
You should start getting rid of extra pounds in the waist area with the cleansing of the body of toxins. There are many recipes for this. Green tea, ginger root helps greatly. You can also contact a nutritionist that will develop a unique program that corresponds to your health status.
Add to the diet:
- Fiber (root crops, legumes or bran);
- Fresh fruit;
- Honey, fish and walnuts.
- Animal fats;
- Fried products in sunflower oil;
- White bread;
- Smoked ham and meat, salted or canned vegetables, bananas.
Sugar must be excluded. Just do not resort to the help of artificial substitutes. Honey is best suited. If sugar is not possible to exclude the consumption of sugar, reduce its amount.
Remove from the diet:
If it is not possible to exclude fried products in the first stages, you can use unrefined olive oil. Boiled chicken breast or fish is best suited. White bread should be replaced with whole grain.
Figure type Sanding clock: power rules
Since for this type of figure a uniform distribution of excess weight over the body is considered normal - weight loss should be approached comprehensively.
The diet should include:
- Protein (chicken breast, low -fat meat, eggs);
- Green leafy vegetables (asparagus, broccoli and so on);
- Natural juices.
White bread is recommended to be removed completely. An excellent replacement for him will be whole -grain bread. It is also advisable to arrange 1 fasting day a week.
At the same time, the day before you should not eat tightly, for dinner you can consume low -fat meat and a salad of vegetables. It is only necessary to talk about unloading days if you do not have bad habits, such as smoking.
Exclude:
- Sweet, including flour products;
- Nuts (except almonds and peanuts);
- Avocados and bananas;
- Dried fruits.
For this type of figure, a diet should include daily consumption of 8 glasses of purified water. Distribute the reception evenly, every 4 hours you should drink 200 grams of water.
Type of Figure Pear: Diet for weight loss
A diet for the type of figure of a pear should include the following products:
- Cottage cheese and dairy products;
- Sea fish;
- Tomatoes or tomato juice (natural);
- Dark rice and herbs.
Supplete bread only made of coarse flour. Include legumes in the diet.
Under the ban:
- Starch (potatoes, rice);
- Pasta;
- Carbonated drinks;
- Products containing animal fats.
Do not fall into extremes. The boiled chicken, veal is permissible. Tomato juice should be in the diet every day. Also, 30 minutes before breakfast, lunch or dinner (before all meals), you need to drink a glass of water.
Figure type rectangle: rational weight loss
In a diet for this type of figure, you should include:
- Protein;
- Vegetables and fruits in large quantities;
- Green tea;
- Low -fat meat cooked or boiled.
Per day, you need to consume at least 100 grams of cottage cheese (or a glass of kefir). This will improve the metabolic process, will bring the weight to normal.
Completely exclude:
- Alcohol (let's say only a glass of red wine several times a month);
- Acake products, sweets;
- Coffee;
- Potato.
Morning coffee should be replaced with green tea. Almonds are ideal for snacks. This is a product with negative calorie content, which means that it will force the body to work twice as fast, while saturating it in full.
Effective diet for 2 weeks
Food scheme, variations
Regardless of the type of figure, it is necessary to develop your own power scheme, taking into account the recommendations specified in the diet. Eating should be at a certain time, without any discrepancies with a schedule.
Power schedule for all types of figures:
Eating should be divided by 6-7 times. The approximate food routine looks like this (allowed to adjust):
- Breakfast - from 8: 00 to 10: 00;
- The second breakfast - from 11: 30 to 12: 00;
- Lunch - from 13: 00 to 14: 00;
- Afternoon snack - from 15: 30 to 16: 00;
- Dinner - until 18: 30;
- The second dinner is until 20: 00.
You can adjust this schedule depending on your own daily routine. Breakfast should be about 30 minutes after waking up. But the last meal should be done no later than 4 hours before bedtime.
This approach to power graphics will accelerate metabolism. Food will be digested faster. Be sure to arrange "snacks" between breakfast, lunch and dinner. But, it is important to remember that it should be light food, for example:
- Kefir or low -fat yogurt;
- Green fruits (except for grapes);
- Vegetable salads;
- Dried fruits or nuts (if a diet allows for your type of figure).
The main thing, with this approach, the body will have time to digest food, and you will not remain hungry. In addition, before meals (in 20-30 minutes), you should drink 1 cup of cold water. It is important to remember that water is water, not tea, coffee or any other drink. After eating for 30 minutes (minimum) you can’t drink anything.
Power scheme, planning
Planning is an important aspect in any business, including losing weight. It is necessary to determine the goal. 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 the terms for which you can lose extra pounds. For example, if now the weight is 70 kg, then to reach a weight of 55 kg, you need 3-4 months.
The plan should be drawn up for several periods:
- First and most importantly: you should carefully consider the menu the next day in advance. Every day, set yourself the task of not deviating from the plan;
- Planning mini-cycles. Losing weight is normal if a person gets rid of 2 kg per week. For 2 weeks, it is necessary to paint an approximate plan for nutrition and training;
- Month and cycle. Different schemes should be planned for 30 days. In the first two weeks of the month, a person tries a certain diet and physical activity. If the program does not work well enough, you need to include other exercises in training and use another power circuit. The effectiveness of such approaches will be an order of magnitude higher than compliance with one strict diet;
- Full cycle (3-4 months). For this period, it is necessary to think through a figurative plan-strategy. In the first month, one program works, in the second - another, and so on.
The effectiveness of planning becomes obvious when understanding that one diet cannot give a full result. As well as the same physical exercises.
After all, the digestive system, just as muscles get used to the same loads. Alternating exercises and menu (reducing the calorie content of dishes and returning to the previous diet), it will definitely be possible to lose weight and achieve the planned result.
Effective diet for a month
Menu for Figure types
The menu for the diet must be thought out carefully. It should be based on the list of recommended products, in this case, weight loss will go on a swift pace. Consider the daily menu for various types of figure.
Diet menu for the type of figure apple
Breakfast
- Boiled egg,
- whole grain bread (1 piece),
- Mozarella cheese (can be replaced with accessible),
- 100 grams of boiled chicken fillet.
You can replace the above list of products with buckwheat or oatmeal.
Lunch
- 2-3 walnuts;
- Green apple.
Kefir or low -fat yogurt, any vegetables or fruits, except grapes and banana, is perfect as a replacement.
Dinner
- Chicken fillet - 200 grams (boiled or steamed);
- Greener - green peas;
- Vegetable salad seasoned with olive oil.
Light vegetable soups or boiled fish are great. As a side dish, it is better to use peas, broccoli, patch beans, etc. It is more correct to exclude potatoes from the diet.
Afternoon snack
- Pear;
- Cheese or kefir.
Dinner
- Broccoli or patch beans;
- Boiled fish;
- Vegetables;
- Freshly squeezed juice.
Juice can be chosen for your own taste. Pineapple is best suited. You can replace the juice with ginger tea with lemon.
The second dinner
Kefir or low -fat yogurt. Green apple or several pieces of cheese.
Every day you need to drink at least 2 liters of water per day according to the routine indicated in the previous sections.
Diet menu for the type of figure sand clock
For this type of figure, weight loss should begin with a decrease in portions. Approximate menu:
Breakfast
- Boiled egg - 2 pcs. ;
- Oatmeal (100-150 grams);
- Freshly squeezed juice.
Lunch
Kefir or low -fat yogurt
Dinner
- Light chicken or broth;
- Green vegetables (you can let a salad seasoned with olive oil);
- Freshly squeezed juice (30 minutes after lunch).
Afternoon snack
Grapefruit or a piece of pineapple.
Dinner
- 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, a glass of kefir (skim).
Diet menu for type of pear or triangle
Breakfast
- Oat flakes (200 grams);
- Tomato juice (200 grams);
- Green apple.
Lunch
- 100 grams of cottage cheese;
- Green tea.
Dinner
- Boiled sea fish (2 small pieces);
- Dark rice;
- A glass of tomato juice (half an hour after lunch);
- Vegetables.
Afternoon snack
Low -fat yogurt and apple.
Dinner
- Boiled chicken or veal;
- Buckwheat or beans;
- Vegetables;
- A piece of whole grain bread.
The second dinner
A glass of tomato juice or other freshly squeezed.
Menu for the type of figure rectangle
Breakfast
- Cottage cheese (100 grams);
- Green apple;
- Green tea.
Lunch
Smir of yogurt or kefir.
Dinner
- Chicken soup and vegetables (potatoes must be excluded and replaced with beans);
- Whole grain bread - 2 pieces;
- Light salad of vegetables.
Afternoon snack
100 grams of almonds or peanuts.
Dinner
- Low -fat meat cooked (veal or poultry);
- Buckwheat porridge;
- Vegetable salad.
The second dinner
Cottage cheese (100 grams) or a glass of kefir.
You can adjust the menu in accordance with the list of permitted products for each type of figure. Develop an individual program, then weight loss will be easy and fast.
Conclusion
The desire to normalize its body appears to all girls, regardless of the type of figure. Before choosing a power scheme or proceeding with the implementation of the weight loss plan in accordance with the diet, you must be sure that you really need it. Without firm faith, nothing will work out in their strength.
And the last: right now get rid of all the clothes that do not correspond to your type of figure. Do not spare anything! You deserve only the best clothes that will emphasize your advantages and hide the flaws. Success!