Every girl dreams of a wasp waist and a flat tummy. And there is an opportunity to get all this in a fairly short time. Provide her with special diets that are suitable even for beginners.
Eliminate a few extra centimeters in the waist with a light diet. Despite the simplicity, the diet is really effective, especially for beginners to lose weight, if you follow a few rules.
In these great conditions, there is difficulty in implementing and maintaining dietary restrictions, especially for quite a long time. At the end of a ration, it is important that he has a proper revival, as it snaps into place the disinhibition mechanism. This term refers to the loss of food control that encourages consumption. more food than needed.
When you managed to get the appropriate weight loss, you immediately faced another problem: how to maintain the achieved weight. After a period of dietary restriction, there is always some progressive but limited recovery of weight loss that has no explanation and is extremely variable. When an overweight person decides to lose weight by tackling the problem with a diet and program that over time gets behavioral and some nutritional changes, a change in physical and eating habits.
Light diet rules:
An easy belly slimming diet for beginners will not only help you lose weight. excess weight, but also heal your body, cleansing it.
Foods to help you lose weight. What to give up
Beginners to lose weight in the stomach, in addition to following the rules of a light diet, should know the list of prohibited foods.
This program should also be maintained after reaching the optimal weight because it will be very effective if used only during the weight loss treatment period. Principles that help you lose weight should be constantly included in your everyday life if you want to maintain the shape of the weight.
Behavior modification programs teach you how to control your food intake, be vigilant and watch your hunger, and develop techniques to help you avoid exaggerated food temptations. Thus, self-control is developed, which is also an important element for maintaining weight, learning how to measure everything that is, and the relative emotional conditions that lead to any excesses; They control external and environmental stimuli, they gain the ability to have positive and hopeful thoughts and to initiate a daily program of physical activity.
Stop products include:
Despite the fact that the list is small, in order to completely exclude prohibited foods from the diet, it is easier on the contrary - to use only permitted ones.
Such common drinks as black tea, coffee, cocoa should be replaced with green tea, which allows you to remove toxins from the body, as well as mineral water, fresh juices, chicory.
Implementing these incremental changes during a weight loss routine has the ability to fit realistically into daily routines to ensure that fatigue is not reversed quickly. A life system change is a change in behavior that will result in weight loss and maintenance.
The duration of the weight loss procedure also affects weight maintenance. It is impossible to think that a short period of time is needed for a stable modification of human behavior, so it is best to deal with the problem calmly and for longer periods. For some subjects, the control will be more rigid and intense, for others it will be less dependent on individual needs and emotions.
What foods are allowed while on a diet for weight loss in the abdomen
The permitted products include:
Useful factors that help to achieve a flat stomach
In order to burn fat deposits in the abdomen as quickly as possible, it is necessary not only to follow a simple diet recommended by nutritionists, but also to promote body weight loss in other ways.
In conclusion, the behavioral strategies that must be adopted to maintain the weights are not much different from those that have been adopted to achieve it. Exercise is a useful element for both dietary treatment and weight maintenance. Diet-related can increase weight loss, but in relation to dietary restriction, it causes a slow decline and only 2 kg per month. Weight loss through exercise is associated with greater loss of fat mass and retention of lean mass.
Another benefit of exercise is that it increases resting energy expenditure, so it promotes both weight loss and maintenance. Men tend to get better results than women, probably the most likely to exercise, but of course, to a different distribution of adipose tissue.
One of the most important requirements for fast weight loss is sound healthy sleep.
As therapists note, the importance of physical exertion during the day, and after a full healthy sleep at night, is very high in a person’s normal lifestyle, since fatigue helps hunger hormones to induce appetite, thereby improving mood. 
Physical exercise is definitely necessary in the process of maintaining the lost weight. Those who do not maintain physical activity during follow-up, which is a long-term continuation of the patient's progress after the diet, resume weight loss. Physiological mechanisms such as energy expenditure are certainly important, but equally important is the fact that subjects who tend to stop exercising after a period of food restriction cannot easily maintain even a system of control.
Another benefit that comes from exercise is, contrary to popular belief, a reduction in hunger: in fact, light physical activity does not stimulate or increase hunger. Thus, sports can be considered as a very useful drug in order to reduce and maintain the shape of weight.
A good rest helps to gain new strength good mood.
Therefore, do not forget about the physical exercises that you need to perform throughout the entire period of weight loss.
Simple, non-intense workouts are best suited, such as regular exercises, running or a brisk walk for 20-30 minutes in the morning or evening. 
Physical activity should always be adapted to the subject's physical characteristics and boundaries, such as age-related or joint disorders. It doesn't have to be intense enough to get results. Regular, gradual, fun exercise improves both the metabolism and the psychology of those who strive to maintain their weight with effort and perseverance on a daily basis.
Weight loss is a bit like surgery. You must confront this event in a conscious manner, with proper preparation for proper anesthesia and surgery. The postoperative period, which requires special monitoring, corresponds to the following situation, when the diet tends to recover. Recovery also corresponds to maintaining long-term weight. Of course, you need to be an adherent and will. You need to maintain proper eating behavior, encourage physical activity, try to maintain self-control, and have as many positive thoughts as possible.
Light vegetable - fruit diet for weight loss of the abdomen for beginners (for a week)
Day 1
Breakfast: 1 egg boiled; vegetable salad, which can be seasoned with any oil; unsweetened tea.
Lunch: soup cooked on vegetable broth and salad.
Dinner: cauliflower in batter, fried in olive oil; tea without sugar.
We must learn to address the pessimistic thoughts that often haunt because everything can be improved and ultimately it can keep the weight intact. This is the reality, and this is also the right attitude to the situation, which is difficult, but certainly not impossible! In connection with eating disorders, the amount of food introduced is not as important as the feeling of loss of control ability, the inability to stop the introduction of food, as well as guilt and impotence.
Negative thinking about dieting and weight maintenance needs to be turned into a positive one in order to achieve and maintain a desired result over time. In conclusion, 3 are the elements that allow you to maintain weight after a diet.
Snacks: any raw vegetables and fruits can be eaten as a light snack. 
Day 2
Breakfast: vegetable salad with olive oil.
Lunch: cabbage and carrot stew, fat-free kefir.
Dinner: broccoli and asparagus salad. Can be seasoned with lemon juice.
If you want to lose weight fast to experience best test For costumes, it's important to choose your diet carefully to keep an eye out for dangerous fasts or diets suggested by friends. We find out which are the most effective diets to lose weight in a short time but with lasting effects: they are easy to follow, fast and effective, although sometimes a little "hard" in the latter case, however, is a "shock effect" diet. Those that last a little and serve to evade and speed up the metabolism, providing good results in terms of weight.
Don't forget that often too many pounds are caused by swelling and water retention: in these cases, it's good to follow one. In any case, before starting any diet, it is important to consult a nutritionist who will help you with right choice, even according to your lifestyle and any pathologies. But here are effective and quick diets to know.
Snacks: You can use any bio-yogurt or low-calorie yogurt. 
Day 3
Breakfast: salad of tomatoes and herbs, dressed with olive oil.
Lunch: vinaigrette of boiled vegetables and tea. Everything can be consumed without sugar and bread.
Effective and fast diets to lose weight and get back in shape
Before you see what are the most effective diets, it is important to remember that even if you are not on a diet, it is important to maintain a balanced diet by choosing or choosing foods rich in fibers that aid digestion and help us without forgetting that it is extremely important to practice regular sports activity to stay in shape throughout the year: diets that really work are progressive ones that allow us to lose weight without losing strength and vitality.
Dinner: vegetable stew or steamed vegetables without salt.
Snacks: You can snack with yogurt and apples. 
Day 4
Breakfast: Carrot yogurt, made from grated carrots and organic yogurt.
Lunch: boiled potatoes with herbs without salt.
Lemon diet to lose weight and cleanse the body
Lemon will be used diluted in water, especially in the morning to drink half an hour before breakfast, and also used as a herbal seasoning, legume or fried fish. This is followed by a 7-day phase in which you follow a menu that can make you lose 3 kilograms: the food you give, in addition to lemon, is fish, white meat, vegetables, legumes, fruits, especially red fruits and dried fruits. especially almonds as a snack. After this short period, it is important to contact a nutritionist. Follow a balanced diet that does not regain lost pounds.
Dinner: fresh vegetable salad without oil, tea with jam.
Day 5
Breakfast: salad of tomatoes, cucumbers and carrots.
Dinner: vegetable soup and salad.
Dinner: vegetable salad with herbs and olive oil.
Snacks: you can eat any raw vegetables and fruits, as well as bio-yogurts. 
Rice Diet Burns Fat Fast
Another "fast" diet that includes a shock phase is food, a gentle and cleansing power that helps eliminate toxins by combating water retention. The first phase of 3 days is necessary to detoxify the body, the second phase, which lasts 9 days, is the toughest since it involves the predominant consumption of rice: at this stage, you can lose up to 5 kilograms. In addition to rice, fish, white meat, vegetables and vegetables to eat as a side dish: this is a diet that celiac disease can also follow or those who want to follow a gluten-free diet.
Day 6
Breakfast: bio yogurt.
Lunch: herbal tea without sugar and vegetable stew.
Dinner: tomato salad with olive oil.
Snacks: you can eat any raw vegetables and fruits, as well as bio-yogurts. 
Day 7
Breakfast: carrot salad.
After the diet days, you will always have to follow a "diet" Diverse and balanced to maintain the achieved weight of the form. Among effective diets but longer to follow and with less hardship, there is no shock phase that focuses on a few food items. With this diet, you can lose about 3 pounds in 15 days without losing life force and strength: In this diet regimen, you constantly maintain insulin levels and blood sugar levels. This is a low calorie diet, but it won't suffer from fasting.
According to the diet in the area, the correct amount of calories is 40% carbohydrates, 30% protein and 30% fat: the recommendation is that no more than 5 hours between one meal and another. Apart from white meats, fish and vegetables, even meals that include eggs, cheeses and lean pork meats. Instead, avoid pasta, rice, fatty meats, salami, and sweets.
Lunch: vegetable soup with herbs.
Dinner: low-fat yogurt. 
Easy mono-diet on kefir to lose weight in the abdomen
When choosing such an easy diet for losing weight on your belly, keep in mind that for the first time it is better to try methods for beginners.
Group diet for weight loss individually
Among the proposed diets, there is also one in which foods are recommended according to their group of participants: a diet that promises to say goodbye to yo-yos when they resume all the lost kilograms as soon as the diet is stopped. According to the creators of this diet, each blood type corresponds certain characteristics that affect metabolism, immune system, weight, but also pathology and predisposition to intolerance, which determine which of the best dishes should be observed by combining the right food combinations.
Among the many kefir diets, there is one fast diet, the duration of which is only 7 days.
The main advantage of this dietary restriction is that this sour-milk product normalizes metabolism, promotes rapid bowel cleansing and removes harmful substances from the body. 
It is important to follow the main rule of the kefir mono-diet - take kefir strictly at certain hours 6 times a day. The last meal is no later than 2 hours before going to bed.
Throughout the day, you can use mineral water in any quantity and herbal infusions.
Scheme of taking kefir:
Important to remember! The exit from such unloading diet must be careful and slow so as not to injure the organs of the gastrointestinal tract by a sharp transition to another diet.
After the end of the fasting week, it is worth giving up baking and fatty foods for the same time.
A simple mono-diet on buckwheat, which contributes to rapid weight loss in the waist area
A popular option for this diet is as follows: in addition to buckwheat, you can consume 1 liter of fat-free kefir in an unlimited amount. You can also drink it before bed if you are very hungry.
It can also and should be consumed in unlimited quantities. plain water. A quick result will help you gain strength and continue the diet. 
It is worth remembering only 2 basic rules:
- A complete ban on any kind of seasonings, spices, salt, sugar and sauces.
- You can not eat less than 4 hours before bedtime. This requirement must be strictly observed for the successful completion of the diet.
A simple diet according to the Chinese recipe for weight loss in the abdomen
Chinese dietary restriction is based on a complete restructuring of the metabolism, which will allow you to burn fat, adjust body parameters, give additional strength to immunity.
Having started to eat and follow the rules of the diet, experts do not advise breaking the regimen, because all previous achievements can be quickly leveled. 
List of allowed foods on the Chinese diet for weight loss belly:
- Vegetables and greens;
- Green apples;
- Chicken eggs;
- A fish low-fat varieties;
- Veal, chicken fillet, beef;
- Coffee, tea, water;
- Lemon juice instead of salt and sugar.
The Chinese diet provides for eating 2-3 times a day without snacking. In addition, you can also engage in physical education and then you can lose even more kilograms in the allotted time.
Top 5 abdominal exercises at home
When following a light diet for weight loss of the abdomen for beginners, it is worth remembering a few basic exercises:
Nutritionists are sure that it is best to combine dietary restriction for weight loss in the abdomen with exercise and a proper lifestyle.
This will allow you to achieve faster results and keep yourself in good shape throughout the entire period of your diet.
Another prerequisite for the effectiveness of weight loss is the correct exit from the diet without abrupt cessation of fasting.
Only in this way you can get the cherished figure of your dreams.
This video will introduce you to light diets for weight loss in the abdomen for beginners and advanced losing weight.
From this video you will learn about an effective and fast diet for weight loss.
The number of different diets is growing every day. For anyone who wants to lose weight, the choice is wide. However, upon closer inspection, you understand that most of the diets were made up of monsters - in other words, you can’t name a person who offers, that is, only proteins, then only cereals, or even lead a half-starved lifestyle. Yes, the weight will go away, but at what cost!
For those who understand that the fat accumulated over the years cannot be shaken off in a couple of weeks, light diets have been invented. The main principles of any light diet are moderation and adherence to the diet. Eat little and often - 5-6 times a day, eating no more than 200 g of food at a time. The diet should be complete with a predominance of fruits and vegetables that contain fiber. Sweet tooth will have a hard time, but you can replace sweets with much more useful and no less delicious dried fruits, honey and nuts. Variety of store-bought sauces, chips and the like harmful products, as well as sweets, sausages and semi-finished products for the duration of the diet should be excluded from the diet, and even after use as little as possible.
All light diets are united by one important requirement - reduction to necessary minimum salt in meals. Try cooking without salt at all. Unbearable? Salt the food in a bowl. Prepare " tasty salt”, mixing ground roasted sesame or pumpkin seeds with coarse salt (preferably sea salt). Greens and spices will also help in the fight against salt addiction.
Many easy diets often include the rejection of proteins, carbohydrates or fats, but this is wrong. Without each of them human body cannot function properly. There is a way out: replace simple carbohydrates with complex ones, eat lean meat, seafood and dairy products as proteins. From oily fish you can get the animal fats necessary for the body. And don't forget to check out the sections. healthy eating- Now there is a huge selection of a wide variety of vegetable oils, from affordable to exotic. They are all useful!
Physical activity is another important part of any light diet. After all, whatever one may say, if you consume more than you spend, the weight will never go away ... And sitting at the monitor or in front of the TV, you get fat almost from a glass of water. Therefore - movement, movement and once again movement! The benefit of fitness clubs with various enticing programs is now a dime a dozen, just don't be lazy.
If you are ready to give up the usual goodies and are determined to make changes in your habitual lifestyle, we are pleased to offer you safe and effective easy diets that will help you lose those extra centimeters and kilograms without resorting to hard drastic measures.
Light diet "Week"
This diet allows you to create a menu on your own, offering a list of allowed foods. It is recommended to eat food 3-5 times a day. Products can be baked, steamed, boiled, stewed. The main rule is that dinner should be eaten 4 hours before bedtime and no snacks after that. The amount of salt and sugar in dishes must be strictly controlled. It is advisable to give up sugar in favor of a small amount honey. You can drink any drinks except for any sugary drinks. Alcohol is strictly prohibited. As, however, confectionery and baking, any fatty and fried foods.
Allowed foods include skinless chicken breast, veal, any lean fish, seafood, boiled eggs, low-fat milk, and fermented milk drinks, granular cottage cheese, low-calorie cheese. All vegetables are also allowed, except for potatoes, sweet and sour varieties of berries and fruits, lean cereals from pearl barley or buckwheat, soups, borscht, lean cabbage soup or on a weak low-fat meat broth, rye, grain and bran bread, but not more than 100 g per day.
Approximate easy menu weight loss diets
Breakfast options:
porridge with vegetables; leafy vegetables and boiled eggs; granular cottage cheese and low-fat kefir.
Second breakfast options:
sweet and sour fruits; 1 toast and tea with 1 tsp. honey; vegetable salad and water.
Lunch options:
vegetable soup, lettuce, cheese slice, toast and tea; 150 g boiled chicken fillet, green vegetable salad and freshly squeezed juice; Borsch, fruit salad without dressing and tea.
Dinner options:
buckwheat porridge on water without adding oil, vegetable salad and rosehip broth; vinaigrette seasoned with olive oil and tea; fish baked with vegetables, leafy vegetables and tomato juice.
Before bedtime:
tea with mint; mineral water without gas; green tea with a slice of lemon.
Choosing options to your liking and strictly following the rules and recommendations of this diet, you may well lose 1-2 kg per week.
weekly light diet
Agree, not everyone may like the process of independently compiling their own menu, as this requires a lot of thought. It is much easier to act on the already proposed menu. You can stick to such a diet without harm to the body for a very long time, in the future you can independently plan your diet and show your culinary fantasy. This diet may well become the basis for new eating habits. For the first week of such a diet, 2 kilograms or even a little more are guaranteed to go away, and if you increase physical activity, then you will begin to lose weight even faster.
To achieve your goal, you will have to eliminate most cereals from your diet. This, of course, will not be very popular with porridge lovers, but there's nothing to be done about it.
This diet involves avoiding many sweet fruits, such as bananas and grapes, as well as potatoes. It's better to give up white bread, replace it with rye, and even use it in moderation. Under the strictest ban, any alcohol, as it increases appetite. Otherwise, this easy diet is really easy.
sample menu
Monday
Breakfast:
50 g cheese, 2 eggs, natural juice.
Dinner:
vegetable salad with vegetable oil.
Afternoon snack:
tea and apples.
Dinner:
peaches, 1 stack kefir.
Tuesday
Breakfast:
oatmeal with milk, fruits, tea.
Dinner:
light vegetable soup, 1 handful of nuts.
Dinner:
a piece boiled meat, coleslaw.
Wednesday
Breakfast:
buckwheat porridge, juice.
Dinner:
boiled chicken or a rabbit with raw vegetables.
Afternoon snack:
fruits, tea or coffee.
Dinner:
kefir, a little cottage cheese.
From Thursday, you can repeat the menu, replacing meat with fish.
Light diet for 2 weeks
With this fairly simple diet, you will lose no more than 1-3 kg per week, but this result will remain for a long time.
Diet menu for every day
Breakfast:
1 slice black or bran bread with a thin layer butter, 2-3 tbsp. granular cottage cheese, 1 apple and 1 cup of unsweetened tea.
Lunch:
2 pcs. biscuit cookies, 200 ml of kefir.
Dinner:
broccoli soup, onions, tomatoes and herbs, cooked in a weak meat broth, 1 slice boiled beef (chicken breast or fish fillet), 1 apple or pear, 1 stack. mineral still water.
Dinner:
half a portion of buckwheat or any other porridge and vegetable salad seasoned with vegetable oil.
Before bedtime:
1 cup unsweetened green tea.
Diet "Easy weight loss"
It is also calculated for 2 weeks and is based on recommendations for proper nutrition, with which you can not only lose up to 10 kg in 14 days, but also consolidate the result by developing the habit of eating right. This diet is designed for 3 meals, but the products offered for the day can be divided into 4-5 meals.
First week
Monday
Breakfast:
2 boiled eggs (hard-boiled or soft-boiled), coffee or tea without milk and sugar.
Dinner:
Dinner:
Tuesday
Breakfast:
200 g of low-fat cottage cheese with the addition of fresh herbs, seasonings, garlic, tea or coffee without milk and sugar if desired.
Dinner:
200 g vegetable salad seasoned with 1 tbsp. vegetable oil, a piece of boiled, fried or baked fish.
Dinner:
Wednesday
Breakfast:
100 g of low-fat cheese, tea or coffee without milk and sugar.
Dinner:
200 g of fish, cooked in any form, 1 apple.
Dinner:
175 g tuna own juice, 250 ml of tomato or vegetable juice.
Thursday
Breakfast:
150 g of buckwheat porridge, tea or coffee without milk and sugar.
Dinner:
200 g boiled beef, 2 medium-sized apples.
Dinner:
200 g vegetable salad dressed with 1 tbsp. vegetable oil.
Friday
Breakfast lunch dinner:
Saturday
Breakfast:
Dinner:
soup on vegetable broth, 100 g poultry fillet.
Dinner:
175 g tuna in its own juice, 1 slice of whole grain bread.
Sunday
Breakfast:
100 g boiled rice, tea or coffee without milk and sugar.
Dinner:
1 any fruit except bananas, grapes and peaches.
Dinner:
200 fish, cooked in any form.
Second week
Monday
Breakfast:
200 g of natural low-fat yogurt, tea or coffee without milk and sugar.
Dinner:
200 g boiled beef.
Dinner:
250 g cabbage, stewed with a small amount of vegetable oil.
Tuesday
Breakfast:
1 boiled egg, tea or coffee without milk and sugar.
Dinner:
fresh cabbage salad, vegetable broth soup.
Dinner:
1 boiled breast poultry, 250 ml of tomato juice.
Wednesday
Breakfast lunch dinner:
kefir, cabbage, cucumbers in any quantity.
Thursday
Breakfast:
1 boiled egg, 2 medium-sized tomatoes.
Dinner:
100 g boiled rice.
Dinner:
200 g of fish, cooked in any form, 1 stack. low fat kefir.
Friday
Breakfast lunch dinner:
boiled poultry fillet.
Saturday
Breakfast lunch dinner:
any vegetables boiled, stewed, baked or fresh except potatoes.
Sunday
Breakfast lunch dinner:
fish cooked in any form.
Agree, the diet is varied and boring. You certainly don't have to suffer from hunger.
Effective light diet"Home"
This diet belongs to the category of long-term diets, it lasts 6 weeks. At this time, all fried and fatty foods, sugar, pastries and alcohol, as well as any fast food products, should be completely excluded from your diet. Special attention should be paid to the methods of preparing dishes from permitted products. Products must either be boiled or steamed, or baked or stewed. Lean meats are welcome in the diet, fresh vegetables, fruits and dishes from them, dairy products, main
requirement for products - freshness. During the diet, it is recommended to drink up to 2 liters of water daily, which will be a way to get rid of hunger. Those who cannot do without sweets are allowed to eat a spoonful of honey.
Most of those who have tried this diet say that it is easy to stick to it because the menu is quite varied. In addition, the long duration of the diet ensures that the weight lost is gone forever, and does not return some time after it ends. On average, during the diet, you can lose from 4 to 6 kilograms.
Since the home diet is a balanced nutrition system, you can stick to it for almost a lifetime.
sample menu home light diet for several days
Option number 1
Breakfast:
1 slice bran bread with butter and cheese, tea without sugar.
Dinner:
vegetable stew with beans, unsweetened tea.
Afternoon snack:
100 g of flakes seasoned with unsweetened yogurt.
Dinner:
1 boiled egg, boiled breast, 1 stack. orange juice.
Option number 2
Breakfast:
1 slice of bran bread with butter and cheese, not sweetened tea.
Dinner:
buckwheat porridge without oil, unsweetened tea.
Afternoon snack:
fruit salad with yogurt.
Dinner:
boiled eggs, a glass of orange juice.
Since there are a lot of allowed products, you can cook from them a large number of variety of dishes, which will significantly dilute the diet menu without reducing its effectiveness.
The light diets offered by us allow not only experimenting with products, showing imagination when compiling the menu, but also once again making sure that light diets can be not only healthy, but also very tasty.
Eat a varied and healthy diet and stay healthy!
Larisa Shuftaykina
