Most often, it is this part of a woman’s body that does not look attractive at all, but everything is fixable.
A flabby tummy is one of the most common problems of modern women. Even if a girl is constantly involved in sports, but absolutely does not follow her nutrition, then the ideal abs is hidden under a thin layer of fat that everyone hates. Of course, we know that body positivism is in vogue, and the world will soon be ruled by plus-size girls, we still advise you to take note of a diet that will help you “lose weight” your stomach. In addition, the beach season has already begun, and you have a chance to get your body in shape.
Recently, dietetics is increasingly leaning towards a healthy diet, rather than strict restrictions, due to which, by the way, a person can have serious health problems. “With the right diet, fat layers gradually leave all zones. Therefore, in order to achieve certain goals regarding the problem area, the joint work of a highly qualified dietitian is needed, who will help to choose a diet and achieve a general decrease in body weight, and a professional fitness trainer who will identify problem areas and work on certain muscle groups. This approach will help to achieve a perfectly flat abdomen, if this problem exists, “- comments Oleg Iryshkin, Candidate of Medical Sciences, Doctor of Sports Medicine and Sports Dietetics, expert nutritionist of the network of fitness clubs X-Fit.
If you are not going to see a dietitian, start every morning with a glass (about 100 ml) of boiled water. “This will help reduce the production of hydrochloric acid in the stomach and all organs will begin to function properly. An important nuance: you need to take warm water on an empty stomach half an hour before breakfast, ”explains Leonid Arkadevich Elkin, doctor of the highest category, surgeon, integral medicine doctor, author of his own weight correction method.
In addition, Dr. Elkin encourages everyone to have breakfast. While we all know this, we almost always skip this important meal. “The main component of an ideal breakfast is protein, you can also pay attention to healthy carbohydrates, in the morning they will definitely not harm. Boiled eggs, a few slices of baked turkey breast, black bread toast, half an avocado, a cucumber are a great example of a balanced breakfast, ”advises Leonid Arkadyevich Elkin.
Don’t forget to get good sleep. The ideal time to sleep is from 10 to 11 pm, and the optimal time is eight hours. Dr. Elkin says that people with disrupted sleep patterns tend to be overweight and have difficulty correcting their weight. That is why you need to try to fall asleep every time at least 15-20 minutes earlier than usual in order to normalize all processes.
To make your belly flat and beautiful, you need to forget about sweet, smoked, salty and starchy foods forever. Meals should be fractional, about 5-6 times a day, including snacks. Oleg Iryshkin has compiled a menu, following which you will definitely lose weight.
Breakfast may include one of the following options, depending on preference and allergies:
1. Omelet with vegetables and a slice of whole grain bread.
2. Cottage cheese with a small amount of berries (raspberries, blueberries).
3. Porridge made from whole grain cereals (rolled oats, buckwheat, quinoa), with the addition of a small portion of berries and nuts.
Ideal lunch consists of a portion of meat (chicken or turkey breast, veal, rabbit) or fish (cod, pike perch, pink salmon), as well as a small portion of cereals (for example, wild rice, brown rice, buckwheat, quinoa, lentils). It is also best to add vegetables: a salad or vegetable dish preferably made from green vegetables (broccoli, zucchini, lettuce, bell peppers, cauliflower, green beans, and many others). A portion of salad is an average of 150 g.
Instead of a salad, you can make a vegetable puree soup from the above vegetables (without fail, we exclude potatoes, since this vegetable contains a large amount of easily digestible starch and has a high glycemic index, which negatively affects weight loss).
Three hours after lunch, you can eat cottage cheese with herbs or a salad of green vegetables with a small portion of protein products, they are easily digested and activate metabolism
It is important to consider that you should use a variety of unrefined vegetable oils and lemon juice as a salad dressing. Also, an ideal addition to a salad would be an avocado, rich in vitamins A and E and a whole range of trace elements.
On the dinner it is preferable to eat protein (lean meat, poultry, fish, eggs), which is easy to digest and does not create heaviness before bed. An ideal side dish is a vegetable salad seasoned with lemon juice.