Every woman probably dreams of a slender figure. Few things are so depressing for the beautiful half of humanity as a hanging belly. Many believe that the path to the cherished cubes of the press lies exclusively through an expensive subscription to a fitness club and, unable to purchase one, continue to feel sorry for their loved ones, lying on the couch in an embrace with a large portion of ice cream. However, you can put yourself in order almost free of charge - if you wish. It is quite possible to remove the belly at home with the help of a set of special exercises for women and a healthy lifestyle. Let's tell and show!
Let's start with the fact that obesity in the waist area is not only a cosmetic defect, but a rather dangerous phenomenon, fraught with very unpleasant consequences. If earlier women most often faced this problem after the age of forty due to a slowdown in metabolism and changes in hormonal levels, now constant stress, unhealthy diet and a sedentary lifestyle have led to the fact that even very young girls are obese.
Doctors sound the alarm and warn that the greatest danger to health is precisely the so-called visceral (abdominal) fat, which does not accumulate under the skin, but fills the space between the vital internal organs. It is much more difficult to get rid of it than from subcutaneous, and it brings much more harm than just blurry forms. Here are just some of the problems that women with extra centimeters at the waist face:
As you can see, there are more than enough reasons to think about your health and finally pull yourself together. And the point is not at all in appearance, although this factor also plays a significant role in losing weight, since dangerous symptoms may not begin to manifest themselves feeling unwell at once, and changes in the mirror are visible to the naked eye.
Whatever the motivation, a firm decision to change your life is worthy of respect. It will not be easy, especially in the first weeks, but then the body will be drawn in, and the process will go like clockwork. Perhaps you should start with a trip to the doctor, who will calculate your body mass index and tell you how many extra pounds separates you from the ideal. Nature is designed so that we are all very different: even people of the same height do not necessarily have to see the same numbers on the scales. The specialist will offer to take tests and, on the basis of laboratory studies, will select an individual nutritional program, and constant control from his side will not allow you to relax.
It should be said right away that it is possible to remove fat from the abdomen only if you approach the problem in a comprehensive manner. It is impossible to become a happy owner of a toned body just through exercise, without restrictions on food. The usual daily routine will also have to be revised, but all the changes will definitely be for the better.
Based on the above, it becomes clear that at least moderate physical activity and correction of the diet are required. Moreover, physical activity does not mean an exhausting visit to the gym, but just for the beginning, an increase in activity in everyday life.
It is worth starting to walk more, take walks, you can go skating, rollerblading or cycling with children or friends, play active games and visit the pool.
At the same time, the diet is adjusted - first of all, the consumption of carbohydrates and fatty foods is reduced, high-calorie foods and alcohol are excluded. It is worth remembering that in order to properly use up energy from a glass of Coca-Cola, you must run at least 5-6 km.
There are a huge number of nuts and root crops in the world. All in their own way are useful, nutritious, rich in vitamins, minerals, fats, amino acids, but there are types that are harmful to human health. More on this later.
In botany, species divisions are pretty simple. Nuts are divided into real and fake. These include dry fruits with a woody covering. They have one or two cores. Fake fruits include fruits of various cultures that have nothing to do with the nut family, except for their appearance. This list includes peanuts, belonging to the legume family, but also considered a nut, as well as the cedar fruit, which is the seed of a cedar tree, coconuts, which are completely and completely different from the walnuts we are used to.
The energetic value of nuts and their composition differ significantly, this can be seen by considering each type separately.
The main benefit of this food product lies in its high energy value, which is dangerous only if it is abused. Nutrition is a hallmark of nuts: if you feel hungry at the wrong time, you can eat a few things to eliminate your appetite for a long time. In terms of calorie content, such a portion will be approximately 100-120 kcal, which is commensurate with a sandwich of white bread and a slice of cheese, but the satiety of the latter is significantly lower. However, nuts are safe for weight loss only if the daily requirement is observed.
Scientifically, this product is a legume, not a nut, and most nutritionists are skeptical about peanuts for weight loss. Why? In terms of calorie content, it is lighter than almonds or pecans, but has a high fat content, often provokes allergies and is poorly digested when raw. To level the last minus, experts advise giving the peanuts to dry on a baking sheet or frying pan. In contrast to these shortcomings, he:
Along with oatmeal, this product is called the main helper of the brain, however, it is useful not only for mental activity - prevention of cancer, maintaining normal cholesterol levels, strengthening blood vessels, the presence of B vitamins. How valuable are walnuts for losing weight? Doctor's advice:
Scientists are still arguing about the duration of this period. Some argue that the anabolic window is "open" within 30-45 minutes, others insist on at least 3-4 hours.
Exercise is a trigger that triggers biochemical and hormonal reactions in our body. For example, during intense training, the anabolic hormone growth hormone (SMT) and the catabolic hormone adrenaline and cortisol, which destroy muscle tissue, are produced. To keep muscle from decaying, you need to close the carbohydrate window immediately after training. The nutrients obtained during this period will cause a sharp release of insulin, which suppresses adrenaline and cortisol.
Sports nutritionist, nutritionist
Closing the carbohydrate window is common in endurance and strength sports. With an active workout, glycogen stores are consumed in 40 minutes, so it needs to be restored. When building muscle is the goal, it is also necessary to replenish glycogen and amino acid stores.
During intense physical activity, an increased consumption of energy reserves occurs. This is another reason to eat right after the end of the training. In the body, energy recovery is carried out by storing glycogen in the muscles and liver. It is believed that the sooner an athlete begins to compensate for the losses, the faster he will be physically ready for the next lesson. This is important for professional athletes exercising four times a week or more.
Adrenaline and cortisol are two of the main hormones that help the body shift to a higher exercise regime and an energy-saving regime during exercise. The first is able to increase the volume of glycogen in the blood by reducing it in the liver. Without glycogen, physical activity is simply impossible. In addition, adrenaline increases oxygen levels, which are responsible for accelerated and vigorous exercise and muscle contraction. Cortisol has a similar function.
Thanks to the effect of hormones, an athlete strives for new records, he gets a charge of endurance and fresh strength, does not feel tired. Digestive processes during this period slow down significantly, practically stopping. And now, physical activity is completed, and hormones do not stop working. And this keeps the body under stress, it tries to save everything, including unnecessary fats. He seeks energy from everywhere, including muscle mass. The open protein-carbohydrate window is the reason that the body begins to eat and muscle!
Gaining mass involves hard training with heavy weights to the limit. After all, it is necessary to achieve microtraumas of muscle fibers for subsequent supercompensation. Losing weight, on the other hand, aims to spend as much energy as possible, in fact, in any way. Let's figure out how to close the protein-carbohydrate window in either case.
It is known that muscle growth does not occur during training, but after its completion. During exercise, you injure muscle fibers, and the body tries to restore them with a margin in order to withstand the load next time. For this reason, the process of replenishing resources at this stage is very important.
Delicious recipes for proper nutrition (PP) for every day with a photo. Introducing Calculated Calorie Recipes for Tomorrow, Lunch and Dinner, and a Calculator to Help You Calculate Calories in Any Dish!
The PP diet provides the body with all the vitamins and microelements it needs, while a steady weight loss occurs. Against the background of the fact that the passion for "fast" food has become just widespread, PP is designed to return a person to the eating habits inherent in him genetically.
The advantages of such a power supply system are obvious:
The recipes with calorie content described in the article will help you figure out what exactly you can eat on the PP.
Recipes for proper nutrition should include dishes that take into account the characteristics of the body, while promoting weight loss:
All diets promise rapid weight loss, but in practice this is not always the case. Moreover, even if the extra pounds go away, then after returning to the usual diet, they appear again.
To be slimmer, you need not sit on strict diets, but eat right. Fasting days or even a week may well be the first stage at which weight is reduced, but only a balanced diet can consolidate the result, keep it. Adhering to it, you can immediately "kill two birds with one stone": to reduce body weight and improve health. At the same time, there will be no lack of strength and bad mood, as with severe restrictions.
Basic principles of good nutrition for weight loss:
In addition to these principles, physical activity and calorie balance are important: what is received must be spent. The exact values of the need for energy depend on age, gender and personal weight, lifestyle, and the severity of work.
How do you need to eat to lose weight?
Remember that carbohydrates eaten in the morning are completely absorbed. But eaten in the evening can be deposited in the form of fat (which is why you should not eat after 6 pm). For dinner, it is better to have proteins and vegetables.
Average rates for women per day are 2000 kcal. If you need to lose weight, then it is permissible to reduce the flow of energy by 15%. The answer to the question of what to eat to lose weight is the formula (per day):