Diet menu for weight loss belly and sides for women

The stomach and sides expand for various reasons: pregnancy, disease, malnutrition, stress, so diet menu for weight loss belly and sides should be tailored to the specific organism and the quantity of excess weight. To remove the volume and fat in the area difficult, so don't count on a quick and stunning effect. To lose weight help and sparing diet, but they will need to be repeated periodically. Besides, it is recommended not only to adjust the diet, but also exercise. A comprehensive approach is most effective.

Causes of fatty deposits in the abdomen

diet for belly

Causes of fat accumulation are both internal and external origins.

Stressful situation. Response to stress is individual. In particular, it leads to uncontrolled consumption of food. In addition, under stress release the hormone cortisol, which converts calories into fat. This is doubly contributes to weight gain. To avoid the consequences in the form of gained kilograms, it is recommended to take sedatives.

The lack of exercise. A sedentary lifestyle is fraught with weight gain due to slowing of the blood supply to tissues and metabolism, low in energy requirements. If the person is not experiencing physical stress, muscle atrophy and fat tissue thickens, develops cellulite accumulate fat on the abdomen and flanks.

Diseases of the liver and dropsy. These diseases cause abnormal growth of the abdomen.

An improper diet. Negatively affects the body in all directions:

  • salty food causes fluid retention in the body;
  • cholesterol clogs the blood vessels, which disrupts the function of the body;
  • eating at different times causes problems with the digestion of fats worse digested;
  • due to the consumption of food in large volume, the stomach gradually stretches, and achieve a feeling of fullness need to eat more and more food.

Heredity. Fat deposits on the belly and flanks typical of the type shape of the Apple. Specific actions aimed at weight loss, you must do as soon as I determined negative changes in this area, because to lose weight in this case is in the abdomen and flanks difficult.

Menopause. The natural period in women's life when changes in the appearance of the figure. Characterized by the accumulation of fat in the abdomen and sides. To normalize the weight using hormonal methods.

After birth. During childbearing, the body stores the extra pounds to protect the fetus and its power in a critical situation. In addition, hormonal changes. After the baby is born the skin on the abdomen becomes flabby and saggy. But if you take action, then slimming abdomen and sides will be quick.

Hormonal failure. Excess cortisol slows the metabolism and causes the accumulation of fat. By normalizing hormonal balance, you can begin to lose weight.

What should be the right diet for weight loss belly?

To stomach lose weight, you must observe the rule: consume less calories than consumed. If the amount of body fat is negligible, it is enough to eat, as usual, with the exception of harmful products and adding moderate exercise. In the presence of a significant number of extra pounds and belly, it is necessary diet. Diet for weight loss belly and sides for women can be tough and gentle, of various duration ranging from days to a few weeks.

In any case, you should stick to a healthy diet:

  • 5 meals a day with meals, in a strictly allotted time.
  • Dinner at least 3 hours before bedtime, but not later than 7 PM.
  • The daily rate of water consumed – about 2 l drinking water should be on an empty stomach, then half an hour before eating before each meal. Water to set the stomach for digestion and to dull hunger.

The main features of proper nutrition

To eat right you need not only help with weight loss. Following the basics of healthy eating, we can normalize the work of all systems of the body through the consumption of healthy foods and their proper preparation.

  • As a dressing for salads use yogurt, low-fat sour cream, flax or olive oil, rich in vitamin E. the Mayo rule.
  • Food can be broiled, baked, steamed. In the cooking process fats is not added.
  • You need to cook in low heat.
  • Excludes fried, fatty food, alcohol, soda. If you want to roast, to cook need on a dry pan, without oil.
  • As a Supplement to a normal diet taking vitamins.
  • Daily caloric content of food consumed – in the range of 1500-1800 kcal.
  • Fat from meat and poultry need to be cut off.

Important! Portions should be such as to leave a sense of light starvation – an average of 200-250 g. its small size will decrease the volume of the stomach, the saturation will occur faster.

menus for weight loss

The woman in the video talks about 10 principles of proper nutrition, which is not difficult to observe:

Full or partial exclusion of harmful foods and drinks

Harmful food for weight loss belly and sides is not only specific products, but incorrectly cooked meals.

Forbidden foodHarm
Pastries (including cakes, cookies, waffles)In these products contain TRANS fats that contribute to obesity, development of diabetes, heart disease, blood vessels, the deposition of cholesterol
Fast food
Candy and other confectionery productsContain a lot of sugar, which is rapidly absorbed and deposited as fat. Due to the rapid digestion almost immediately comes a feeling of hunger
Ice cream
SaltSalt retains water in the body and it adds extra pounds to weight
PreservativesAccumulate in the body and affect metabolism

Healthy food

Healthy foods for weight loss must include in the diet. Mechanism of action they differ:

  • have fat burning properties.
  • speed up metabolism;
  • clean the intestines.

Foods that promote weight loss:

Fat lossGreen teaRemoves body fat, including visceral
CucumbersContain a lot of water, vitamins
GingerPromotes resorption of subcutaneous fat, improves secretion of the stomach
CinnamonLike ginger, prevents the accumulation of excess fat
Red wineUseful substance – resveratrol, contained in wine, breaks down fat cells
Accelerating the metabolismHellPrevents the deposition of fat, accelerating the metabolism
GrapefruitDue to the presence of organic acids and essential oils speeds up digestion
LegumesNutritious and low in calories, thus speed up the metabolism
CabbageSpeeds up the processing of fat, preventing its absorption. At the same time rich in nutrients.
Dairy productsQuickly saturate, normalize the digestive tract
CleansingOatmealLike a brush, cleans the body of toxins
BranRich in natural fiber

Balanced meal

a healthy diet

The diet should be balanced. It should consist of foods rich in:

  • fiber: fruits and vegetables – 30%,
  • complex carbohydrates: whole grains – 40%;
  • proteins: nuts, mushrooms, lean meat, fish, cheese) – 20%;
  • dairy bacteria: kefir, yogurt – 10%.

The total amount of fat, salt and sugar should not exceed 5% of the total daily allowance.

Fractional power

According to the principle of fractional power, the daily requirement should be divided into 5 portions, including 3 main – Breakfast, lunch and dinner and 2 snacks between the main meals. Time can be adjusted to suit your schedule, with the proviso that between each meal took no less than 2.5 and not more than 4 hours. Best time:

  • 7 am;
  • 10 am;
  • the hour of the day;
  • 4 hours of the day;
  • 7 PM.

Effective diet for weight loss belly and sides is not always reglamentary snacks, however, on this diet, especially long, feeling hungry, you can eat an Apple or a glass of low-fat yogurt.

Please note! To eat before going to sleep is impossible.

Proper distribution of daily caloric content of food

Daily calories should be taken as 100%.

  • Breakfast should be nutritious but not too calorie – 25%.
  • Lunch is tight enough to eat – 40%.
  • Light dinner – 20%.
  • First meal – 5%.
  • Second snack – 10%.

Other important tips

Diet will have a more noticeable effect in a complex with physical exercises. They stimulate the body. In addition to exercise, nutritionists recommend to Supplement the diet:

  • wraps;
  • campaigns in bath and sauna;
  • increased water consumption;
  • massages.

Please note! positive effect on weight loss has a full 8-hour sleep.

The options of fasting days

Fasting day – a day easy diet for weight loss belly and sides. They are very effective if you repeat them periodically, e.g., weekly, complementing, thus, properly balanced diet. Due to the fasting days cleanses the intestines, normalizes metabolism, reduces the amount of waist.

The essence of unloading in use during the day, any one of the product. The best fasting day is one that is based on consuming beloved food.

Kinds of fasting days:

Kefir1-1,5 l dispense 5-6 servings.
RiceIn the evening pour the washed raw rice water, salt and oil are not added. Per day eat 500 grams of rice.
BuckwheatCook like rice.
Apple5-6 times per day eat 1 Apple. When there is a strong hunger you can eat more, but not more than 1.5 kg a day.
WatermelonPer day eat 2 kg of pulp.
On chickenChicken breast boiled or steamed. Be sure to remove the skin. Daily portion – 400 g
On cucumbersIt is possible to eat without restrictions.
Grapefruit2 pieces a day. Due to the high acid content of grapefruit fasting day is not suitable for people with gastrointestinal problems: ulcer, gastritis.
Water with lemonWithout restrictions.

You can combine the two products in half the daily volume, so it's easier to withstand the limit. Popular combinations:

  • Apple+cottage cheese;
  • chicken+cucumbers;
  • buckwheat+rice.

For greater efficiency you can add fat burning spices for example cinnamon to apples, ginger to the chicken and the yogurt.

Effective exercise for beautiful waist

Diet + physical activity – the key to successful and quick weight loss. For excess weight up to 10 kg can be limited to Hiking, sports, nature, morning or evening jogs, the restriction of the use of car, public transport, lift. When more serious problems need to do special exercises for weight loss belly and sides. Most effective:

  • twisting;
  • exercise "vacuum", "Bicycle";
  • run;
  • leg lifts;
  • the bends with dumbbells;
  • the torsion-circle;
  • jumping rope;
  • exercise bikes and balls;
  • exercises with roller.

And exercises for women need to perform in the correct sequence: first, cardio exercise, and then power load on the press, and then cardio. The training duration should be 50-60 minutes. The number of workouts per week – from 3 to 5.

Diet menu for weight loss belly and sides


Nutritionists recommend to pay attention to special diet menus with a properly chosen products, slimming abdomen and sides. Eating for weight loss belly – it is a menu of different caloric content and duration of the preservation of the regime, ranging from simple fasting day and ending a long 2-3 week diets.