A sedentary lifestyle, love of fast food andunhealthy food in general, constant stress - all this leads to obesity. You can gain excess weight in a month, but to lose it, sometimes it takes more than a dozen years. It is especially difficult to get rid of fat deposits on the back. After all, in fact, there are very few exercises aimed at combating folds on this part of the body. In addition, physical activity alone will not do. The girl will need to learn to control herself and her desires. And from the moment she decides to lose weight, the beauty must forget about many pleasures once and for all. And the very first thing is food.

How to eat to get rid of wrinkles

Three-day express diet Indications For similarweight loss methods should be used only in cases where excess weight is no more than three to four kilograms. You can go on an express diet no more than once or twice a year. It is advisable to do this after the holidays, when the monthly norm has been eaten in a few days. Menu

• The first day

Breakfast: oatmeal cooked in water.Green tea without sugar. For taste, you can add a teaspoon of honey. Lunch: Lenten soup, boiled chicken leg. Vegetable salad dressed with low-fat yogurt. Water. Dinner: two hundred grams of oven-baked fish.

• Second day

Breakfast: soft-boiled egg. Lunch: low-fat cottage cheese. Green tea. Dinner: carrot, beetroot and apple salad. Dress with olive oil.

• Day Three

Breakfast: beetroot salad.Lunch: light soup. Dinner: kefir or yogurt. Contraindications As you may have noticed, the main goal of the express diet is to cleanse the body and remove toxins. At the same time, the fair sex will have to give up normal, wholesome nutrition for three whole days. Usually, a couple of hours after such a meager breakfast, lunch and dinner, unfortunately, you want to eat again. Therefore, this option is not suitable for people with problems with the stomach, kidneys, cardiovascular system. You cannot combine a three-day diet with serious physical or psychological stress. And, of course, such a diet can harm pregnant women, breastfeeding mothers and people who have recently suffered serious illnesses. In such cases, it is better to choose a more loyal menu. Healthy nutrition First, you should understand what is meant by healthy nutrition. So, this is the use of products that ensure the normal functioning of the human body. In other words, you should choose food that has a positive effect on health and does not cause weight problems (bulimia, anorexia, obesity, etc.). Therefore, if you are not a fan of fast or strict diets, this method of losing weight will definitely suit you. Six Basic Rules of Healthy Eating

• Count calories

To get rid of fat deposits on the back,start cooking low-calorie meals. Download a special table for yourself and use it to calculate how much and what you can eat today. Of course, at first it will be difficult for you to eat like this, but later you will subconsciously learn to choose the right products.

• Reduce the amount of fat

Try to limit your consumptionfatty foods. However, of course, you shouldn't be overzealous! Otherwise, you simply won't have anywhere to get the energy to keep your body in good shape. Drink milk, eat cottage cheese, fish, but in moderation. You should only give up trans fatty acids.

• Eat as much as possible vegetables, fruits and cereals

You should eat at least one fresh one a day.fruit, preferably grown in your homeland or brought in season from abroad. It can be an apple, banana, kiwi, orange. Try to include grains, legumes and, of course, greens in your diet. Onions, parsley, dill, lettuce leaves are not only incredibly healthy, but also delicious. So, your morning should not start with coffee, but with porridge. Forget about sandwiches, spaghetti, instant breakfasts and other dishes that cause obesity. You can cook buckwheat, oatmeal, rice in milk. If desired, add dried fruits and honey. But you will have to give up sugar.

• Choose macaroni and bread from bread

From this day on, buns, pizzas, white loaves andPasta should only be a nightmare. The most you can afford is wholemeal products. But if you really want to eat forbidden food, do it. A small piece of bread will definitely not hurt you. Just don't eat it all in one sitting.

• Say solid no to carbohydrates

So, forget about sugar and sweets once and for allcarbonated drinks, bars, sweets, condensed milk. But in order not to leave your brain without glucose, which is necessary for ingenuity, eat healthier foods. So, this is honey, dried fruits, marshmallows, pastila. But here too there are limitations. The amount of goodies should not exceed forty grams per day. Therefore, if you madly want halva or jam, try not to eat more than is allowed.

• Give up salt

You should immediately eliminate this ingredient from your life.It is unlikely that you will succeed, since you will definitely not like bland dishes in the first two or three months. Try to gradually reduce the daily dose to one pinch. At the same time, use only iodized salt for salads. There is no point in adding it to borsch, since it loses all its beneficial properties during heat treatment.

Doing sports: exercises for the back

The second stage of weight loss is sports.Start gradually putting stress on your muscles. The easiest way is to start going to the gym. There, an experienced instructor will tell you how to remove fat from your back without harming your health. One wrong move - and you will have to visit a surgeon or traumatologist. But there are a number of simple and completely safe exercises that are allowed to be done at home. You can even start them without a warm-up. The time of day (morning and evening), the place where they are performed and clothing for most of them do not matter much. But it is still recommended to do such exercises at home, when there are no strangers.

• Exercise one: shoving the shoulder blades

Stand up straight, feet shoulder-width apart, hands claspedon the lower back in a lock. Slowly, bending your back and sticking out your chest, lift and lower your palms up and down. At the same time, you should feel how your shoulder blades close. Perform in two approaches for three minutes.

• Exercise two: turns

The body is straight, legs shoulder-width apart, armsraised to the level of the chin and bent at the elbows. We perform turns to the right and left, then swing up and down. Note that the movements should be fast, but not too sharp. Otherwise, you will pull the muscles. By the way, this exercise is special because it not only helps to get rid of fat from the back. Thanks to it, you will also get rid of folds on the sides.

• Exercise three: body deflection

Get on all fours, stretch your arms out in front of youyourself and try to roll forward like a wave. Imagine that there is a rope stretched above you, through which you have to crawl: first your head, under your shoulders, chest, waist and buttocks. At the same time, bend your back as deeply as your flexibility allows.

• Exercise four: swing the press

Option one.Lie down on the floor, bend your knees, place your heels near your buttocks, and put your hands behind your head. Raise and lower your body forty times at a fast pace. Note that your palms should never be clasped together. Otherwise, there will be no benefit from the exercises. Option two. Place the foot of one leg on the knee of the other. In this position, pump your abs twenty times, then change your position. This exercise is useful for removing fat from the sides, abdomen, and lower back. But if you have problems with your spine or a hernia, performing such physical exercises is fraught with consequences for you.

Straighten your back

Sometimes folds on the back appear due toincorrect posture, especially when a girl constantly slouches. If your figure from the side resembles a question mark, then it's time to get an orthopedic belt. You can buy it at almost any drugstore, and its cost will be affordable for everyone. You should wear it from five to fifteen minutes a day, depending on your condition. It is attached under the chest, on the shoulders and lower back. This device should be chosen according to size. It will be great if you are allowed to try on the belt on the spot.

We do massage

The right rehabilitation massage will helpget rid of fat, make your back more even and graceful, eliminate pain in the lower back and neck. To do this, you will have to take a ten-day course, which is repeated every year. However, when going to a salon for a session, be sure to check the availability of diplomas and certificates of the specialist. He must have a certificate confirming his qualifications. It is better not to trust your back to a person who has completed a week-long course and now considers himself a master of his craft.

Observed by a specialist

In any case, before removing fat fromback, be sure to consult a specialist. Perhaps the problem of excess weight is the result of hormonal imbalance, the consequences of improper kidney function, etc. And the sooner you go to the clinic and take all the necessary tests, the easier it will be to find and eliminate the cause. We recommend reading:

Comments

comments