Losing weight in the hips and abdomen includes proper nutrition and exercise.
The main foods that should be included in the diet are vegetables, fruits, nuts and seeds, dairy products, poultry, legumes, seafood, grains, peanuts and olive oil. From drinks it is better to use herbal teas and herbal teas.
You have to eat six times a day. Main meals are breakfast, lunch, dinner, in two hours you can have a snack. The main thing is moderation, to achieve the result you can not starve or overeat.
Diet to lose weight in the hips and abdomen
A diet for the hips and abdomen requires the refusal of alcohol, fizzy drinks, sugary juices, instant cereals, canned food, salted and sweet nuts, whole milk, fried vegetables, margarine, honey and jam, chocolate, sweets. Proper nutrition will help burn fat.
Sometimes it is useful to organize a fasting day for weight loss of the hips and abdomen. During the day, drink at least 2 liters of mineral water without gas and yogurt. You can drink herbal tea. In addition to burning fat, fasting day helps remove toxins from the body.
Exercises to burn fat from the hips and abdomen
To get rid of fat on the hips and abdomen, physical exercises are required, especially for the press.
It is recommended to do 2 to 4 workouts per week with a minimum duration of half an hour. An important condition for fat burning is during exercise, heart palpitations and breathing. You cannot force things, it is better to do the exercises regularly and without fanaticism.
- Lie on your back on an exercise mat, put your hands behind your head. Slowly bend your legs at the knees and pull them towards your chest. Raise your legs, keep a right angle to your body, counting to 5, and slowly return to the starting position. Repeat 10-15 times.
- Same starting position. Bend your knees. During active exhalation, inhale the stomach. This allows you to develop proper breathing with the use of the abdominal press, which is necessary for the development of the abdominal muscles. Breathe like this for a few minutes, but without tension.
- Same starting position. Stretch your arms along your body, lift your legs slightly, bend your knees slightly and spread them apart. Cross your legs, slightly raising your head, return to the starting position. There is no need to lift your legs high, the exercise is most effective if you keep them closer to the floor. Repeat 10-15 times.
- Same starting position. Very slowly, at the same time, raise your legs slightly bent at the knees and lower them at the same pace. So do the same with each leg. Perform 10 - 15 times.
- Same starting position. Raise your legs without bending your knees, bring them behind your head and touch the floor. Close your eyes and inhale through the diaphragm 4-6 times. As you exhale, bend over so that the vertebrae touch the floor one by one. Don't be in a hurry, so as not to hurt your back. Inhale deeply, as you exhale, slowly lower your legs to the floor. Perform 10 - 15 times.
- Same starting position. Touch the toes of the floor without bending the knees, first behind the head, then to the right and left of the head. Return to the starting position. Perform 10 - 15 times.
- Lie on your back, stretch your arms along the body. Bending your legs, helping with your hands, sit down, then slowly return to the starting position. Perform 10 - 15 times.
- Lie on the floor, slightly move your hands away from the body, rest your palms on the floor. With your feet, perform movements, such as when swimming breaststroke, while the knees are divorced and the heels are together. Perform 10 - 15 times.
- Lie on your right side. Put your right arm straight under your head, keep your left at the waist. Raise and lower your left leg. Then, with the same leg, do some cycling movements. Return to the starting position. Go to the other side and repeat the exercise. Perform 10 - 15 times.
- Lying on your stomach, squeeze your ankles with your hands, throw your head back and rock on your stomach for 2 to 3 minutes.