What makes the picture beautiful and attractive? Modern canons of beauty says that the image should be proportionate, taut, no-nonsense – whether it is weak, or massive forms.
The stomach as a form of expression is a way of life
In the center of the body, the stomach, the word is synonymous with the words "live", "life". In fact, the appearance of the abdomen is a reflection of the moral and energy situation of each person.
Flat lower stomach is inherent in the people motivated, positive, organized, with respect of your body and take care of their own health. If the abdomen is pendulous, covered with excess fat, such a person we perceive as weak, passive in their lives and works, are going for their inner animal instincts.
All processes in our life are interconnected, so in order to get a beautiful flat stomach, you must first change your way of life, thinking and acting.
Reasons for the emergence of wrinkles on the abdomen and flanks
- subcutaneous fat: is formed by the accumulation of excess weight. Fatty folds in the stomach are specific to people with type of shape "Apple" for whom the stomach, waist and hips are problem areas. The only effective way of getting rid of subcutaneous fat is in the right, healthy foods;
- the visceral fat on the internal organs: it is extremely dangerous for health is invisible to the eye, this fat is stored around the vital organs, causing the development of such serious diseases as hypertension, type II diabetes, Oncology. To get rid of this fat is difficult, but possible: need to adjust the diet, completely eliminate from the diet of harmful products;
- saggy skin times: occurs in people without excess weight due to sedentary lifestyle, unhealthy diet (fast snacking, frequent consumption of fast food), as well as injuries of the body. Slouching causes the stomach protrudes forward, in this case, helpers will be exercises to strengthen all muscles of the upper body, back, and abdomen;
- disrupted digestive system: main organs of digestion – the stomach and the large bowel located in the abdomen. If digestion is disturbed, You suffer from heartburn, bloating and heavy stomach looks bloated, inflamed. You have to determine the reason for such a disturbance: to undergo the necessary medical examinations, the recommendation of the gastroenterologist. Here, the first item in the list of tasks will be a proper diet.
So, to make the stomach fit and slim – first you need to normalize your diet: mix of healthy food, the total daily intake of calories from food.
It is important to remember that surgical weight loss (eg, stomach or buttocks) is impossible; and if you want to get a smaller stomach without fat need to get rid of the excess weight of the entire body.
Proper diet: a list of useful and harmful products
Think about the main categories of products, select the most useful and identify harmful:
- Meat products: stop your choice of white chicken meat, low-fat varieties of beef, eliminate all canned meat, sausages, sausages;
- Fish and seafood: are useful sources of protein and healthy fats, in addition, regular consumption of fish products will help to eliminate the lack of iodine in the body;
- Vegetables and herbs have become part of their daily diet, but care should be taken to refer to such as beans potatoes, peas, beans – as well as with the increased consumption of they can also cause excess fat;
- Fruits and berries provide the body with the basic set of vitamins and mineral acids, but do not abuse them, weight should be excluded bananas, grapes, sweet pears;
- Eggs are sources of complete proteins and healthy fats, eliminating them from the diet should, however, eat better boiled or baked without fat;
- Oil – very rich in calories, but completely eliminating them is impossible. Of the most useful types of oils are considered olive oil, flax, sesame and coconut;
- Dairy products – a useful providers of proteins, carbohydrates. Choose low-fat varieties of natural cheese, yogurt, fermented milk drink (fermented baked milk, kefir, yogurt) – they maintain intestinal flora, thereby providing a beneficial effect on the immune system. Discard so popular today, curds, yogurt, brown sugar – jams, chocolate balls, health benefits they will bring, but the and increased blood sugar and the excess of empty calories will provide exactly;
- Grain are a useful source of energy, contains slow carbohydrates, which are gradually entering the blood, will provide the body with energy, providing satiety and power for a few hours. Choose minimally cleaned, whole grains such as buckwheat, oat, barley, corn, brown or wild rice. Do not eat white refined rice and various cereal: they are almost out of minerals, vitamins and fiber, so good for the intestines, which are contained mainly in the shell of the grains;
- Flour flour and products: for weight loss you should eliminate flour from your diet; for those who are accustomed to the bread, it is recommended to use products made from whole wheat flour, these products will give satiety and long energy;
- Sweets and cakes are the worst enemies of a flat stomach: in addition to the high sugar content in these hidden no less harmful TRANS-fats which have a melting point higher than human body temperature, can be deposited on the walls of blood vessels, causing the development of coronary heart disease, thrombosis, obesity, and can not be used ever. Fans of chocolate can replace such products are useful sweets (in very moderate amounts, and in the first half of the day) – dried fruit, dried fruit, sunflower seeds, cooked on their own, cheese, products, natural sweeteners (stevia);
- Nuts and dry fruits should not be completely excluded from the diet because of their high caloric content. Nuts contain healthy fats, protein, minerals, promoting healthy growth and good hair and nails, but due to the large amounts of fat should be consumed very moderately. Dried fruit (especially apricots and plums) are great helpers of the intestine, promote regular cleanse;
- Alcoholic and non-alcoholic drinks should be completely excluded from use: in addition to the large percentage of sugar content and harmful effects on the body, alcohol often causes increased appetite and reduces the feeling of self-control when choosing snacks. Packaged juices and various sweet aerated waters containing large amounts of sugar that is immediately absorbed into the body, it is better to replace them with mineral water, herbal teas.
Smaller meals for slim belly
If You are accustomed to eat rare, but very large servings, You probably know the feeling of overcrowding in the abdomen, lethargy, fatigue – in fact all the energy guides the body to digest food.
The best option for You will be a frequent, fractional 6 meals a day: if you eat every 2.5 — 3 hours, with small parts that hunger will not haunt You, and the strength and ease increase.
In addition, the size of the stomach to decrease, which reduces the volume of the stomach.
Sample menu diet for a week
Think about the basic principles of the menu for the day:
1. The first Breakfast: choose slow carbs and protein + fruit;
2. Second Breakfast: the same, slow carbs and protein + fruit;
3. Lunch: protein, slow carbohydrates, with predominance of fibers;
4. Snack: healthy fats and slow carbs;
5. Dinner: protein and slow carbohydrates;
6. Snack before bed: drink milk / unsweetened fruit.
Menus for weight loss stomach for a week might look like this:
- 150 g. porridge made from whole oats, 15 g of flax seeds, 2 apricot;
- 170g. natural 2% yogurt, Apples, coffee;
- cabbage-carrot salad with 10 g of olive oil, 110 g of buckwheat, 3 chicken cutlets;
- medium tomato, 35g. 17% cheese, 30 g corn bread, tea of mint;
- 210 g of chicken dishes with 3 tsp 15% sour cream, 2 whole grain bread;
- 200 g of 2.5% kefir.
- 145 g. from oatmeal with cherries, glass of 2,5% of milk;
- 125 g low-fat yogurt, 2 oat biscuits, coffee;
- 130 g salad of shredded beetroot, 100 g stewed chicken, 95 wild rice;
- 140 G. 2% of the soft cheese with cinnamon, orange, ginger tea;
- 210 g of carrot salad and cottage cheese, 30 g corn bread, tea with lemon;
- tomatoes, 130 g. 0% cheese.
- 5 cheese pancakes with oats and strawberries, and coffee;
- 100 g of 1% cottage cheese, half a grapefruit, tea
- 100 g boiled cauliflower, 70 g mash of corn, 100 g of chicken cutlets, herbal tea;
- 30 g bread, whole wheat with cucumber slices and a green salad, Mandarin orange, tea;
- 160 g of a hot salad of vegetables and grain, 75 g of the cheese with the currants, chamomile tea;
- half a grapefruit, a cup of milk.
- 2 boiled eggs, 4 grain bread, coffee;
- sandwich of the 60 grain bread with leaves of Chinese cabbage, slices of sweet pepper and tomato, green tea;
- 100 gr. boiled green beans, 80 g. from boiled buckwheat, 110 g cooked salmon, a glass of mineral water;
- 2 plums 150 g. with 4% cottage cheese;
- 45 city of rye pita bread, 160 g cheese and berry dishes, tea with lemon balm;
- 250g. 1% buttermilk.
- 1 poached egg, slice of wheat bread, 2 florets of boiled broccoli, coffee;
- 3 cookies from a piece of the oatmeal with sesame seeds, green tea;
- 200 g of vegetable salad, fish cakes;
- 10 cashew nuts, Apples;
- cabbage salad, boiled chicken liver, herbal tea;
- a cup of 1% yogurt with 1 tbsp powdered fiber.
Saturday / Sunday
- 5 cheese, pancakes oatmeal with 3 tsp of honey, 5 Pcs. plum, coffee;
- 1 boiled egg, cucumber or tomato, dill;
- 100 g lettuce iceberg, celery, 100 g of roast beef, 100 g barley porridge;
- Jelly 210 g. the 2% cheese, with blueberry, tea with lemon;
- omelette with green beans, a piece of salted salmon, 1 tbsp 4% yogurt, tea with lemon balm;
- a cup of 1% kefir.
So, a well-known statement, "Man is what he eats" can be rephrased as: "a beautiful belly is created in the kitchen." Eat right, fractional, plan for every meal and very soon you will feel lightness, increased energy and health, as well as the reflection in the mirror and your body will be satisfied.