Diet to remove belly fat: a systematic approach and a combination of proper nutrition and physical activity. Diet to lose belly fat

The most problematic parts of the body for losing weight are the sides and stomach. Every second woman asks the question: “How to remove sides - diet, exercise, massage - what is more effective?” It is very difficult to remove the fat accumulated in these places, and here you need not only good exercises, but also various massages, cosmetic procedures, special diets. Today we will look at what diets there are for the sides and abdomen, their features and menu.

Features of the diet for losing weight on the sides and abdomen

To get rid of excess fat on the sides and abdomen, it is important to follow special diet for the sides. She excludes foods that contribute to weight gain: smoked foods, sweets, fatty foods, freshly baked bakery products, alcohol, salty foods.

Rules for following a diet for the sides of the abdomen:

• establish a diet - eat a little, but according to the schedule. You should eat every 3-4 hours;
• while following the diet for the sides, drink a lot of liquid - about 2 liters of clean water per day;
• before breakfast and during the day you should drink 0.5 liters of clean water - this will help you get rid of as much as 5 extra kg per year, without following a special diet;
• The diet for the sides should include a lot of vegetables - they should be taken with every meal. Also, don’t forget about fruits.
• Coffee interferes with weight loss, so its consumption should be kept to a minimum.
• Drink alcohol and cigarettes as little as possible - they interfere with the normal functioning of the body.
• The food you eat should not be very high in calories. You should eat in moderation and not overeat.

Also, to remove side effects while on a diet, eat oatmeal cooked in water in the morning. You can add fruit to the porridge. Lunch when following a diet for sides should consist of a lean meat dish (boiled chicken, beef or turkey) or lean fish. Vegetable salads and soups are suitable (do not add potatoes). A fresh or baked apple is perfect as a dessert. Dinner should be light and always 3 hours before bedtime.

Diet for the stomach and sides for 2 weeks

This technique must be followed for 14 days. Here is a sample menu, the dishes from which can be varied.

Monday

• 1 meal (pp.): 2 tomatoes, 1 apple, whole grain bread, 100 g low-fat yogurt.
• 2 p.p.: 200 g chicken, vegetable salad, small bun.
• 3 p.p.: boiled beans with whole grain toast.
• 4 p.p.: vegetable mix of baked tomatoes and stewed cauliflower; apple baked with 1 tsp. currants and 1 tsp. honey

• 1 p.p.: grilled low-calorie sausage, 25 g mushrooms, 1 tsp. jam, bread.
• 2 p.p.: 5 g homemade cheese, grapes, lettuce.
• 3 items: lean soup, small bun, apple.
• 4 p.p.: 200 g boiled potatoes, 250 g fish, a mix of broccoli, green beans and zucchini.

• 1 p.p.: 2 boiled eggs and 2 bread.
• 2 p.p.: vegetable salad, 2 tbsp. l. boiled beans, 1 slice of bread and a piece of melon.
• 3 p.p.: plain yogurt and banana.
• 4 p.p.: 2 baked tomatoes, green beans, any low-calorie dish.

• 1 p.p.: 2 tbsp. l. low-fat cottage cheese, tomato, toast.
• 2 p.p.: 50 g lean ham, vegetable salad, bun, apple.
• 3 p.p.: 100 g fish, 2 toasts, vegetable salad.
• 4 p.p.: 100 g lean lamb, stewed or boiled cauliflower, orange.

• 1 p.p.: 25 g oatmeal, banana.
• 2 items: vegetable salad, 100 g shrimp, pear.
• 3 p.p.: 12 g cheese, baked tomatoes.
• 4 p.p.: 2 tbsp. l. boiled beans, 4 pieces of fish sticks, grapes, 1 tbsp. l. green peas.

• 1 p.p.: 200 g melon, yogurt.
• 2 items: lean meat, pear, bun.
• 3 p.p.: 2 tomatoes, lean soup, 4 toasts.
• 4 pp: boiled chicken, spaghetti with tomato sauce, banana.

Sunday

• 1 p.p.: fruit salad.
• 2 p.p.: 25 g boiled chicken, cabbage salad, sandwich, 2 pieces of kiwi.
• 3 items: spaghetti, green peas and tomatoes.
• 4 p.p.: 50 g boiled chicken, celery, 1 tomato.

Carrot diet - how to remove sides effectively?

With the help of a carrot diet, you can get rid of 3 extra pounds in 2-3 days without losing vitamins and minerals. After all, carrots consist of fiber, which perfectly cleanses the intestines and removes toxins and waste from it.

The morning of the carrot diet for weight loss on the sides should be started with one glass of kefir. Then grate 3 large carrots and 1 apple, add finely chopped grapefruit and orange, pour lemon juice over everything. You can add a little honey for sweetness, but eat no more than one spoon on the day of honey. For dinner, instead of this salad, you can simply drink a glass of freshly squeezed carrot juice. You should exit the diet gradually, gradually introducing familiar foods into your diet, but do not start right away with fried or fatty foods.

Not every person is happy with their figure. Many people are interested in a diet to remove their belly and sides, because they consider these areas to be the most problematic and strive to eat foods that will help them lose weight. Many recommendations have been developed for the correction of these body parts. If you are also not happy with your sides and tummy, read how to eat to make them smaller. With the help of diets you will definitely solve your problems.

How to remove belly and sides

Physiologically, neither women nor men are immune from such difficulties as excess weight. There are many reasons for it: no proper diet, stress, non-compliance with the daily routine, sedentary lifestyle. This list can be significantly extended, but it is better to concentrate specifically on how to get rid of belly fat. Key recommendations for both genders:

1. Try to avoid stress. Any experience is accompanied by an increase in the level of the hormone cortisol, which promotes fat accumulation.
2. Play sports, choose active recreation.
3. Avoid alcohol. Alcoholic drinks also provoke increased production of cortisol. In addition, after drinking even a little, it is already difficult for a person to restrain himself from eating. Beer, which contains a lot of phytoestrogens, is especially dangerous. These hormones are the cause of the “beer belly” in the stronger sex.
4. Choose a special set of exercises developed to remove the stomach and sides. Hula hoop training helps a lot. Abdominal exercises, rowing and elliptical exercises will be effective.
5. Don't indulge in high-fat, high-calorie foods.
6. Eat plenty of red and green vegetables that are not starchy.
7. Drink more water.

How to remove belly and sides for a man

For many reasons from overweight It's not just the girls who suffer. Folds of fat on the abdomen and sides quickly appear in those guys who spend little time on physical activity, eat poorly, have bad habits. Some recover due to genetic predisposition, diseases of the endocrine system, and intestinal ailments. To remove belly fat for a man, you need:

• normalize intestinal function;
• choose the right diet (men are well suited protein diets);
• devote more time to sports.

How to reduce belly and sides in women

Actionable tips:

1. The diet should be aimed at burning fat.
2. Eat 4-5 hours before going to bed, no later.
3. Be sure to have breakfast, try to absorb two-thirds of the daily diet for the sides and belly before the second half of the day.
4. Train in the gym, don't be lazy at home. Give preference to exercises designed to work the oblique muscles of the abdomen, sides, and abs. Work out with weights to improve your performance.

Proper nutrition to lose belly fat

1. Proper nutrition - certainly six times a day, in small portions, at equal intervals.
2. You should not skip breakfast.
3. Have dinner a few hours before bed. If you get hungry again, drink some kefir.
4. Eat slowly, in small pieces, chew thoroughly.
5. Drink a lot of clean water and be sure to have one glass half an hour before breakfast.
6. Take photos regularly to track your progress.

Foods that burn belly and flank fat

Certain foods have been proven to cause rapid weight loss. This refers to low-calorie foods, which require the body to expend a lot of energy to digest. They speed up metabolism and promote the production of hormones that use up fat reserves to grow. What you can eat:

• bell pepper;
• cabbage of any kind;
• beets (cleanses toxins, has a mild laxative effect);
• cucumbers;
• pumpkin (satisfies hunger well);
• zucchini and zucchini;
• watermelon;
• radishes;
• spinach;
• raspberries;
• celery;
• grapefruit (low-calorie product, satiating for a long time);
• apples;
• squid;
• carrot;
• buckwheat;
• blueberries;
• lean beef;
• turkey fillet;
• egg whites;
• pineapple (helps remove fat deposits);
• cranberries;
• cod;
• beans;
• chicken breast;
• avocado (suppresses appetite);
• kiwi;
• strawberries;
• plums;
• melon;
• oatmeal;
• tomatoes;
• cottage cheese (contains lipotropic substances);
• low-fat cheese;
• cottage cheese;
• lemon;
• greenery;
• fat-burning spices (ginger, cinnamon, chicory, mustard, black and red pepper, horseradish).

What foods to avoid to lose belly fat?

There are also things in people's diets that contribute to fat deposition. What not to eat:

• flour, especially baked goods;
• sweets;
• potatoes;
• meat broths;
• canned food;
• fat meat;
• smoked meats;
• mayonnaise;
• fast food and all other fast food.

An effective diet for losing weight on the stomach and sides

When choosing a power system, you must take into account the goal you are pursuing. A diet for the abdomen and sides must certainly contain foods that fall into the fat-burning category. The diet should be selected so that it is balanced, provides you with full access to substances and microelements, and promotes the breakdown of fat deposits in problem areas. Low-carbohydrate, juice, and watermelon diets are not suitable for this. Read on to see which ones you should give preference to.

Malysheva's diet

Designed for three days and provides weight reduction of up to 5 kg. Menu for the first day:

1. Breakfast. One boiled egg, a glass of unsweetened tea with a slice of lemon.
2. Dinner. 100 gram piece of low-fat cheese, sour apple, tea.
3. Dinner. 250 ml of chicken soup with a slice of Borodino bread, 100 grams of berries of your choice.

Day 2 menu:

1. Morning. Boiled egg, weak coffee.
2. Day. 200 g low-fat cottage cheese, sprinkled with 1 tsp. liquid honey. 100 g grated carrots with cucumbers.
3. Evening. 150 g of steamed fish, a glass of herbal infusion, 175 g of cabbage salad.

Menu for the third day:

1. Breakfast. Omelette of three egg whites, baked in the oven, weak coffee, apple.
2. Dinner. 50 grams of Adyghe cheese, beet salad (0.2 kg), a piece of gray bread.
3. Dinner. 200 g fruit, 75 ml yogurt.

Kefir

Check out one of the many options that will help you lose 10 kg and last for 10 days. Menu by day:

1. 1 liter of low-fat kefir. As much unsweetened green tea as you like.
2. Kefir – 500 ml. boiled potatoes sprinkled with dill – 4 pcs.
3. 500 ml kefir. Low-fat cottage cheese – 0.5 kg.
4. 500 ml kefir. Fruits - as much as you like.
5. Kefir – 500 ml. Steamed chicken fillet – 0.5 kg.
6. Repeat the fourth day menu (fermented milk product, fruit).
7. Drink only non-carbonated mineral water all day.
8. Eat again according to the diet of the fourth day of the diet.
9. 0.5 liters of high-quality kefir. A slice of black bread.
10. 500 ml kefir. Any number of sour apples.

Buckwheat diet

Cereals for this food system are prepared every evening, steaming them overnight hot water in a ratio of one to one and a half. The buckwheat diet is strict, it is designed for a week, and the menu is the same for each day. Following it, it is recommended to eat by the hour and drink plenty of purified water. Menu:

1. Breakfast. 200 grams of steamed buckwheat.
2. Dinner. A glass of rosehip decoction or green tea, 0.2 kg of buckwheat.
3. Dinner. The rest of the buckwheat, a cup of kefir.

Rice

Three-day meal plan. For every day, cook 300 g of rice for 10 minutes in three glasses of water. Then leave it covered for a quarter of an hour and divide it into three equal portions. You cannot add salt, oil, or seasonings to the cereal. Menu for the first day:

1. Breakfast. A serving of rice cereal, sprinkled with the zest of one orange.
2. Dinner. 100 ml of vegetable broth, rice sprinkled with herbs, 100 g of sweet pepper and cucumber salad with vinegar.
3. Dinner. 0.2 liters of vegetable broth, one grated carrot with rice.

Second day diet:

1. Morning. Rice sprinkled with herbs with 25 g of sour cream.
2. Day. Vegetable broth, a glass of herbal tea, rice with herbs.
3. Evening. Rice, 200 g steamed vegetables.

Menu for the third day:

1. After waking up. Rice, crushed with cinnamon, one grapefruit.
2. Dinner. Vegetable broth, rice porridge, 150 g of stewed mushrooms, light salad of ordinary cabbage and cucumbers.
3. Dinner. Vegetable broth, 150 g steamed broccoli, boiled rice.

What diet to choose to lose belly fat

When deciding which nutrition system to follow, you need to carefully assess your health and capabilities. There are no universal diets for the sides and belly that are suitable for everyone without exception. What is good for one person may not only not help another, but also cause harm. Only a properly selected nutrition system for removing the stomach and sides will ensure that you achieve your goal. Read about the main features of the most popular systems.

Fasting day

The essence of this technique is that exactly one day the consumption of strictly defined products is allowed, the total energy value which will not exceed 1000 calories. This diet stimulates the acceleration of metabolism, which can result in weight loss of up to a kilogram. A fasting day happens:

1. Fat: milk, sour cream, cream.
2. Carbohydrates: buckwheat, rice, apple, cucumber, watermelon, fruit and vegetables.
3. Protein: kefir, fish, cottage cheese, meat.

The maximum number of fasting days per week is two. The daily diet should be divided into equal 6 servings. On the day of the diet, you should not exercise or overexert yourself mentally and physically. The next day you need to eat low-calorie foods, in moderate portions. Advantages:

• improvement of metabolism;
• big loss weight;
• normalization of mineral and acid-base balance.

Flaws:

• fasting days are difficult to tolerate;
• Possible stomach pain and indigestion.

Fast

Instant programs are designed for those who need to lose weight in record time. A diet for 3 days will help you lose 2-5 kg. She is tough, but effective. If after it you eat haphazardly again, the weight will quickly accumulate again. There are different menu options, but the most popular is the one in which the first day is protein, the next is carbohydrate, and the last is fruit and vegetable. Kefir and cucumber diets are also in demand.

Benefits of losing weight in three days:

• the weight comes off quickly;
• with a diet, toxins and waste are removed from the body;
• relatively easily tolerated.

• the weight comes back quickly;
• Not enough microelements and vitamins enter the body;
• Nausea and headache may occur.

You cannot go on a three-day diet if:

• chronic heart or kidney diseases;
• recent flu, cold;
• hormonal disorders;
• pregnancy, lactation period;
• diseases of the gastrointestinal tract;
• excessive physical activity.

Weekly

Key instructions:

1. You need to eat small meals, according to a schedule. Each serving is no more than 200 g.
2. Introduce plenty of protein foods into your diet. Lean meat without skin, seafood, cottage cheese, eggs are suitable.
3. Be sure to include sea fish, olive or flaxseed oil in your diet.
4. Have breakfast with cereal porridge.
5. Be sure to eat vegetables and fruits every day on your diet.
6. Drink plenty of water.
7. Avoid sweets, baked goods, sugar, mayonnaise and other fatty sauces, smoked foods, butter, alcohol, sweet juices and soda, canned food.

Diets for losing belly fat in a week are not suitable for people with:

• gastritis, ulcer;
• pregnant and lactating women;
• during colds and other diseases that weaken the body.

Advantages:

1. Without exaggeration, a weekly diet helps tighten problem areas and helps reduce their volume.
2. Very easy to carry.
3. It is considered gentle.

Lightweight

The nutrition system is designed for a month. A light diet is suitable for beginners who lead a sedentary lifestyle. WITH sample menu you will read below, the main requirement is to make portions whose weight does not exceed 150 g. The diet is made up of cheap products, which makes the diet accessible to everyone. Breakfast options:

• olive oil vinaigrette;
• cottage cheese with low-fat sour cream;
• 3 boiled eggs with lettuce.

Lunch options:

• cabbage soup with sauerkraut in water, a piece of stewed fish with vegetables;
• beet soup, boiled beef;
• chicken broth with breast pieces, cheese;
• borscht with vegetable broth, boiled turkey or fish.

Dinner options:

• buckwheat without oil in water, boiled vegetables;
• baked sea fish with stewed zucchini and tomatoes;
• boiled squid;
• vinaigrette with butter, a piece of boiled chicken.

Gentle

It is intended for a couple of weeks, but is very easily tolerated and causes virtually no discomfort. The gentle diet offers the following menu:

1. Days 1 and 8. Have breakfast with a slice of bread with a tomato ring, an apple and 100 ml of fermented baked milk. In the afternoon, try boiled chicken leg without skin, carrot salad, whole grain bread. In the evening, stew broccoli with tomatoes.
2. Days 2 and 9 of the diet. Steamed chicken breast with mushrooms for breakfast, diet borscht, a slice of cheese and a simple vegetable salad in the afternoon, baked potatoes and white fish with steamed beans before bed.
3. Days 3 and 10. Have breakfast with three boiled eggs and tea with toast, lunch with vegetable salad, boiled beans and a slice of melon, and dinner with boiled beef and tomatoes.
4. 4 and 11 days. In the morning, toast, tomato and salted cheese. Lunch – chicken noodles, a slice of ham and a light salad with canned tuna. Dinner – beef chop, some mashed potatoes.
5. 5 and 12 days. In the morning, a portion of cereal and a banana, in the afternoon a vegetable salad, shrimp, lean soup, dinner - boiled beans, several fish sticks, green peas.
6. 6 and 13 days. Breakfast with sandwiches with greens and yogurt, lunch with a beef chop, dinner with boiled chicken and pasta with tomato sauce.
7. 7 and 14 days. Fruit and yogurt in the morning, sandwiches with lettuce in the afternoon, boiled meat, chopped cabbage, evening stew from bell pepper, tomatoes, celery and onions and some baked chicken fillet.

Almost all women dream of reducing the size of their waist, and men dream of getting sculpted abs. In practice, over the years, it is in these places that not just folds of fat form, but entire rollers, which are very difficult to get rid of.

Often the weight goes away, and the legs and arms lose weight, but this area still remains problematic. Therefore, the question arises so acutely: is there any effective diet for losing weight in the abdomen and sides, which quickly and without harm to health resolves this unpleasant fat, which experts call visceral?

About visceral fat

A saggy tummy and fat rolls on the sides are nothing more than visceral (abdominal) fat. Its danger is not at all limited to aesthetic ugliness - first of all, it is fraught with unpleasant health complications. Therefore, it is impossible not to pay attention to it.

It consists of brown fat cells located in the abdominal cavity. They envelop internal organs and must perform a protective function.

Visceral fat standards for women and men are different. They are measured by the waist circumference: for the fair sex it should not exceed 88 cm, for the strong - more than 94 cm. So if you have these figures above, you need to look for a suitable diet and change something in your life, because in large In large quantities, abdominal fat is dangerous to health, causing diseases such as:

• Alzheimer's disease;
• varicose veins;
• hormonal disorders;
• stroke;
• myocardial infarction;
• metabolic syndrome;
• oncology;
• diabetes mellitus type II;
• thrombosis.

Reasons for its formation:

• sedentary, sedentary lifestyle;
• poor nutrition;
• hereditary predisposition;
• love for sweets;
• chronic lack of sleep;
• constant stress, depression, anxiety, nervous breakdowns.

So no, even the most effective, diet for the abdomen alone can cope with such a scourge as visceral fat. Only an integrated approach will allow you to get rid of unpleasant deposits.

In solving the problem, it is necessary to take into account the opinions of not only nutritionists, but also fitness trainers and doctors. Strict adherence to their recommendations is a direct path to getting rid of visceral fat.

Lifestyle

Before choosing a diet, reconsider your daily routine and lifestyle in general. In order to remove belly fat, you need:

• get enough sleep, and go to bed as early as possible;
• actively engage in sports;
• choose for losing weight on the abdomen and sides: women are recommended to hula hoop with weights, men - to pump up their abs;
• walk a lot;
• breathe more fresh air;
• When working sedentarily, do 5-minute warm-ups every hour.

Emotional condition

Life in constant tension, quarrels in the family, deadlines at work, lack of vacations and days off - all this negatively affects nervous system. And this is one of the main factors in fat deposition. The more worries, the thicker your waist will be. So you will either have to pull yourself together and calm down, or take antidepressants (this is recommended to do even before the diet), or undergo a course of treatment from a psychologist / psychotherapist.

Nutrition

And only after all this you need to put your nutrition in order and look for a diet. It should be low-carbohydrate, non-caloric, with minimum quantity fatty products. Meals are at the same time. The best option- 5 times a day. Drinking regimen - about one and a half liters of water. Among the methods of preparing food, give preference to steaming, stewing, and baking. It’s better to forget about frying in oil.

Mono-diets, separate and fractional meals are good in this matter. The recommended period for losing weight is a month.

There are a number of products that have fat burning properties. Be sure to include them in your diet:

• legumes;
• (give preference to broccoli and cauliflower);
• dairy products;
• red wine (if there is no strict ban on alcohol in the diet, you can drink a glass once a week);
• dried fruits;
• horseradish;
• citrus fruits (the leader in fat burning is grapefruit);

Many desperately need fast diet so that in a week there will already be wasp waist and cubes. It’s worth mentioning right away that with visceral fat short time it is impossible to say goodbye. So it is better to choose a long fast. If the technique suggests reducing your waist size in just 3 days, you should know that this is a myth.

Additional techniques

As soon as you start losing weight on a diet, at the same time use other ways to combat deposits on the stomach and sides:

• anti-cellulite wraps and creams;
• bath and saunas;

Many experts are of the opinion that the most proper diet for losing belly fat - organizing your routine healthy eating. Its principles are familiar to everyone: 5 meals at the same time, a feeling of slight hunger when leaving the table, a minimum of fried and fatty foods, no fast food or soda, dinner 3 hours before bedtime.

But, if the problem of excess weight is acute, of course, you will need to look for a more strict method with limiting certain foods.

Diet options

What are the diets for losing belly fat?

• From E. V. Malysheva

In one of the “Health” programs, E.V. Malysheva talked about visceral fat. The nutritionists invited to the studio offered a very simple diet. Its essence is to eat right, not exceed the daily calorie intake of 1,500 kcal and include three foods in your daily diet.

This is an avocado, which is high in monounsaturated fats, and they reduce your waist size by 30%. Ginger with its constituent gingerol is a famous fat burner and savior from flatulence. Blueberries with their bioflavonoids and antioxidants, which utilize glucose and are excellent satiators.

• At sedentary life

If you have a sedentary job, you are chained to office chair and you can’t go for walks in the evenings, a relatively light diet for beginners will help you deal with your stomach and sides. It involves a balanced diet that contains carbohydrates, proteins, and even some fat. Weight loss occurs by reducing the calorie content of food, small portion sizes and eliminating harmful foods.

Breakfast options: corn porridge / omelet / oatmeal with milk and fruit / 2 eggs.

For lunch - a small citrus.

Lunch options: baked or steamed fish / all kinds of light vegetable salads / chicken breast (beef, turkey).

For an afternoon snack - a glass of juice / fermented milk drink /.

Dinner options: seafood / vegetable stew/ steamed meat (fish) / cottage cheese casserole.

After a few days of eating this way, your weight will begin to come off, and in a couple of weeks you will feel your sides and stomach losing weight. This is a fairly gentle diet based on the principles of healthy eating.

• Tomato express diet

Express diets for fast weight loss abdomen are not recommended by experts due to their ineffectiveness and harmfulness. Despite this, you can try to reduce your waistline at least a little by actively consuming tomatoes. Duration - only 4 days. For breakfast - an omelet with tomatoes, for lunch - tomato puree soup, for dinner - a salad of fresh vegetables. For drinks - tomato juice without salt and any smoothies and cocktails based on it.

• Treatment / table No. 8

To treat obesity in the 30s of the 19th century, the Soviet gastroenterologist and scientist Mikhail Pevzner developed a special nutritional system. The only technique that is supported by doctors, actively using it in hospitals and sanatoriums. This is a very strong diet that can even cope with visceral fat in a month.

Each of these diets is effective and allows you to reduce your waist size if you approach weight loss comprehensively. Without physical activity the fight against fat deposits is ineffective in 90% of cases.

Sample menu

Men are offered the following serving sizes:

• 300 g for breakfast;
• 100 grams of fruit for a snack;
• 500 g for lunch;
• a glass of protein shake for an afternoon snack;
• 200 g for dinner.

For women, breakfast and lunch can be reduced by 100-150 grams. For them, the daily calorie intake should not exceed 1,200 kcal. For men, this figure is 1,600 kcal.

Protein-vegetable weekly diet It is easily tolerated, as it allows the consumption of meat and fish. Suitable for men and women, that's why it's hers detailed menu we bring to your attention.

Lunch should consist of any citrus fruit: grapefruit, orange, 2-3 tangerines, pomelo. For an afternoon snack, it is advisable to drink a glass of protein shake with pieces of fruit and mint.

Even the most good diet will not be able to remove visceral fat if you do not adhere to the basic recommendations of specialists. The problem of its education is not only in nutrition, but also in other circumstances. First of all, understand them and only then select the appropriate technique. Only an integrated approach can restore your slimness.