Each girl has problematic areas. For example, a woman with a type of figure of an apple: the most prone to fullness is the upper body. And the female triangle has hips and legs. By knowing the problematic areas, you can develop an integrated approach that will help you get rid of excess weight, tighten the muscles and tone the skin.
Why does fat appears on the stomach, hips and arms?
There are a series of reasons why girls increase in weight. Having removed bad habits, the result will be evident in the first weeks. Many do not think of what actually damages the body. We consider in detail the main reasons why body weight increases at a quick speed.
- Improper nutrition
- Stress, experiences
- Lack of physical effort
The rhythm of life does not allow you to stop and make a lunch normally or have breakfast. Constant Fast-Food snacks, sandwich "quickly", a large amount of coffee and carbonated drinks leads to sad consequences. The body accumulates fat due to an excess of food, because the stomach simply does not have time to digest the food.
In addition, the caloric content of products in unhealthy nutrition is out of scale for the allowed rule. For example, there are 481 kcal in a 340 kcal hamburger and potatoes. To use the calories received with such dinner, you should dig potatoes for at least an hour and cut a lot of wood to fire. For a modern person, this is equivalent to 3 hours of active lessons in the gym. In addition, the stomach digests a hamburger in 7-8 hours.
Nobody thinks about a healthy diet. If we talk about the consumption of healthy foods, 300 grams of chicken fillet in boiled form and digestion and assimilation of the product will occur in 2 hours. An salad of cabbage and cucumbers (200 grams) contains 41 kcal. There is nothing superfluous in a lot of dinner. He will saturate the body, will give strength and vigor, he will not add kilograms. To use the calories received, it will be necessary to spend only 20 minutes in the gym.
No less than improper nutrition, several kilograms of various experiences and nervous failures, quarrels and scandals help to earn extra kilos. The body creates a "reserve" in the form of fat to protect a person from external influences.
This problem should be solved during private consultations with a psychologist. It is necessary to monitor your emotional state. In addition, stress often causes 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 program, family duties and so on, and move only from the point "A" to the point "B". Forgetting the need for sports loads in the life of each person: you are in danger of appearance of extra kilos.
For each type of figure, individual programs should be developed. A woman from the globe must pay attention to the stomach and exercise to strengthen the muscles of the hands. A triangular girl must engage in hips and legs. But the owners of the type of figure, the sand clock will have to approach physical effort completely, since the weight is gained uniformly and is also distributed on the body.
Very effective diet
Diets by type of figure
A diet offered for different types of figures is a rather adequate nutrition compared to restrictions in any product. Sport and healthy food will help you get rid of excess weight in a few weeks. Each type of figure is characterized by the use of some products, which will contribute to the loss of extra kilos.
Type of Apple figure: the diet changes
You should start getting rid of extra kilos in the area of life with the cleaning of the toxins body. There are many recipes for this. Green tea, ginger root helps a lot. You can also contact a nutritionist who will develop a unique program that corresponds to your state of health.
Add to diet:
- Fiber (radical crops, legumes or bran);
- Fresh fruit;
- Honey, fish and walnuts.
- Animal fats;
- Fried products in sunflower oil;
- White bread;
- Smoked ham and meat, salt or canned vegetables, bananas.
Sugar must be excluded. It is enough not to resort to the help of artificial substitutes. Honey is more suitable. If the sugar cannot be excluded the consumption of sugar, reduce the quantity.
Remove from the diet:
If fried products cannot be excluded in the early stages, you can use non -refined olive oil. The boiled chicken breast or fish is more suitable. White bread must be replaced with whole wheat.
Type of Sading Figure Clock: Power rules
Since for this type of figure, a uniform distribution of excess weight on the body is considered normal: weight loss should be faced in a complete way.
The diet should include:
- Protein (chicken breast, low fat, eggs) meat;
- Green leafy vegetables (asparagus, broccoli and so on);
- Natural juices.
White bread is recommended to be completely removed. An excellent substitute for him will be the whole bread. It is also recommended to organize 1 day fast per week.
At the same time, the day before you shouldn't eat strictly, for dinner you can consume low -fat meat and a vegetable salad. It is necessary to speak only of unloading days if you do not have bad habits, like smoking.
Exclude:
- Sweet, including flour products;
- Walnuts (except almonds and peanuts);
- Avocado and bananas;
- Dried fruits.
For this type of figure, a diet should include the daily consumption of 8 glasses of purified water. Distribute the reception evenly, every 4 hours you should drink 200 grams of water.
Peer figure type: weight loss diet
A diet for the type of figure of a pear should include the following products:
- Cottage and dairy products -caseari;
- Seafish;
- Tomato or tomato juice (natural);
- Dark rice and herbs.
Provide bread made up of coarse flour. Include legumes in the diet.
Under the ban:
- Starch (potatoes, rice);
- Pasta;
- Carbonated drinks;
- Products containing animal fats.
Don't fall in extreme. Boiled chicken, the calf is allowed. Tomato juice should be in the diet every day. In addition, 30 minutes before breakfast, lunch or dinner (first of all meals), you need to drink a glass of water.
Rectangle type Figure: rational weight loss
In a diet for this type of figure, you should include:
- Protein;
- Vegetables and fruit in large quantities;
- Green tea;
- Low or boiled fatty meat.
Per day, you have to consume at least 100 grams of cottage (or a glass of kefir). This will improve the metabolic process, will bring weight to normal.
Completely exclude:
- Alcohol (let's just say a glass of red wine several times a month);
- Acake products, sweets;
- Coffee;
- Potato.
The morning coffee should be replaced with green tea. Almonds are ideal for snacks. This is a product with a negative calorie content, which means that it will force the body to work twice faster, 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 power scheme, taking into account the recommendations specified in the diet. Eating should be at a certain moment, without any discrepancy with a program.
Power program for all types of figures:
Eating should be divided 6-7 times. The approximate food routine resembles this (allowed to adapt):
- Breakfast - from 8: 00 to 10: 00;
- The second breakfast - from 11: 30 to 12: 00;
- Lunch - from 13: 00 to 14: 00;
- Afternoon snacks - from 15: 30 to 16: 00;
- Dinner - Until 18: 30;
- The second dinner is up to 20: 00.
You can adjust this program according to your daily routine. Breakfast should be about 30 minutes after awakening. But the last meal should be done no later than 4 hours before bedtime.
This approach to the graphics of power will accelerate the metabolism. The food will be digested faster. Make sure to organize "snacks" between breakfast, lunch and dinner. But it is important to remember that it should be clear food, for example:
- Kefir or low -fat yogurt;
- Green fruits (except grapes);
- Vegetable salads;
- Fruit or dried walnuts (if a diet allows the type of figure).
The main thing, with this approach, the body will have time to digest the food and you will not be hungry. Also, 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 company, including weight loss. It is necessary to determine the goal. It is important to know which type of weight is ideal for your type of figure. Take 55 kilograms as a base.
Let this weight be a goal. Subsequently, it is necessary to determine the terms for which it is possible to lose extra kilos. For example, if now the weight is 70 kg, so to reach a weight of 55 kg, you need 3-4 months.
The plan should be processed for different periods:
- First of all: you should carefully consider the menu the next day in advance. Every day, prepare the task of not diverting from the plan;
- Planning of 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 power 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 quite well, it is necessary to include other exercises in training and use another power circuit. The effectiveness of these approaches will be an order of magnitude higher than compliance with a rigorous diet;
- Complete cycle (3-4 months). For this period, it is necessary to think through a strategy of the figurative plan. In the first month, a program works, in the second - another and so on.
The effectiveness of planning becomes evident when it is clear that a diet cannot give a complete result. As well as the physical exercises themselves.
After all, the digestive system, just like the muscles gets used to the same loads. Alternate of exercises and menu (reducing the caloric content of the dishes and returning to the previous diet), it will certainly be possible to lose weight and obtain the expected result.
Effective diet for a month
Menu for Figure types
The diet menu must be carefully designed. It should be based on the list of products recommended, in this case, the weight loss will go to a quick pace. Consider the daily menu for various types of figure.
Diet menu for the type of apple figure
Breakfast
- Boiled egg,
- wholemeal bread (1 piece),
- Mozarella Emormi (can be replaced with accessible),
- 100 grams of boiled chicken fillet.
It is possible to replace the list above products with buckwheat or oatmeal wheat.
Lunch
- 2-3 walnuts;
- Green apple.
Kefir or low -fat yogurt, any vegetables or fruit, except for grapes and banana, is perfect as a replacement.
Dinner
- Chicken fillet - 200 grams (boiled or steamed);
- Greater green - green peas;
- Vegetable salad topped with olive oil.
Light vegetable soups or boiled fish are fantastic. As a side dish, it is better to use peas, broccoli, patch beans, etc. It is more correct to exclude the potatoes from the diet.
Afternoon snack
- Pear;
- Cheese or kefir.
Dinner
- Broccoli or patch beans;
- Boiled fish;
- Vegetables;
- Just squeezed juice.
The juice can be chosen for your tastes. Pineapple is more suitable. 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 have 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 start with a decrease in portions. Approximate menu:
Breakfast
- Boiled egg - 2 pieces. ;
- Oat flour (100-150 grams);
- Just squeezed juice.
Lunch
Kefir or low fat yogurt
Dinner
- Chicken or light broth;
- Green vegetables (you can let a salad seasoned with olive oil);
- Just squeezed juice (30 minutes after lunch).
Afternoon snack
Grapefruit or a piece of pineapple.
Dinner
- Fish steam (low fat content);
- 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 (skimming).
Diet menu by type of pear or triangle
Breakfast
- Flakes of oat (200 grams);
- Tomato juice (200 grams);
- Green apple.
Lunch
- 100 grams of cottage;
- Green tea.
Dinner
- Boiled seafish (2 small pieces);
- Dark rice;
- A glass of tomato juice (half an hour after lunch);
- Vegetables.
Afternoon snack
Low -fat and apple yogurt.
Dinner
- Boiled or veal chicken;
- Buckwheat or beans;
- Vegetables;
- A piece of wholemeal bread.
The second dinner
A glass of tomato juice or others just squeezed.
Menu for the type of rectangle figure
Breakfast
- Cheese cottage (100 grams);
- Green apple;
- Green tea.
Lunch
Smir of yogurt or kefir.
Dinner
- Chicken and vegetable soup (potatoes must be excluded and replaced with beans);
- Wholemeal bread - 2 pieces;
- Light vegetable salad.
Afternoon snack
100 grams of almonds or peanuts.
Dinner
- Low meat with cooked fats (calfskin or poultry);
- Buckwheat porridge;
- Vegetable salad.
The second dinner
Cottage (100 grams) or a glass of kefir.
You can adjust the menu in accordance with the list of products allowed for each type of figure. Developing an individual program, so weight loss will be easy and quick.
Conclusion
The desire to normalize her 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 to really need it. Without a firm faith, nothing will work in their strength.
And the last one: at this moment the getting rid of all the clothes that do not correspond to the type of figure. Don't save anything! Only you deserve the best clothes that will emphasize your advantages and hide the defects. Success!