We all love the apple - it is a juicy and healthy fruit. But this does not apply to the shape of the apple. Usually this type of figure is considered very problematic for women. Everyone knows that the presence of a thin waist is the dream of many women, and with such a physique, it, alas, is practically unrealizable.
What to do?
Obesity by the genetic type of "apple" is considered one of the main indicators for the rapid development of a heart attack, plus there are problems with the aesthetics of the body. What to do poor women? How can I get rid of the abdomen in a short time? There are no life hacks and secrets in this case, you will have to lose weight in the usual way, slowly, without inventing secret diets and other idle things.
The risks
A feature of such a constitution is the accumulation of excess mass from above: the abdomen, shoulders, neck and even the back are covered with fat. Usually, this fat is elastic and, from the point of view of aesthetics, does not look so disgusting. But there is also a medical aspect! A complete girl with an apple shape has almost 100% visceral fat, which accumulates inside the abdominal cavity, enveloping internal organs, thereby disrupting their work. And this is a direct threat to health. People with a figure similar to the letter "O" have a predisposition to such diseases:
- hypertension of the lungs;
- temporary respiratory arrest (during sleep);
- diabetes;
- arrhythmia of the heart muscle;
- inflammation of the internal organs;
- hypertension;
- stroke.
Representatives of this type of figure are very sensitive to their problem, complex and try to cover the top with fleece clothes. But you can’t cover the problem! You need to radically change your lifestyle in order to stay healthy as long as possible, and you should start with nutrition - with a diet for an apple shape.
Whose fault
A woman, by and large, is not to blame for the fact that she is the owner of this type of figure. This type is laid genetically. It is genetics that affects the metabolism, the absorption or deposition of fats in a certain place. In women of this type, the stomach begins to grow already in adolescence. Even if "apple" type obesity has not yet formed, we rarely see the waist with this type of physique. Therefore, it is not worth looking for those responsible for such a constitution. A girl can eat right and exercise physically, maintaining a high level of physical activity, but the figure, despite all the efforts, will still be so.
Characteristic of a complete girl - "apples":
- slender legs and a rather narrow pelvis. This implies a small distance between the pelvic bones + muscle mass;
- a woman has either a protruding or spreading large belly. And if the excess weight is not significant, then it can not reach the appearance of the relief press, despite regular exercise. Just by nature, the structure is such that fat is deposited on the upper part of the body, while the limbs remain thin;
- the breast can be either large or small - it is individual, that would not say there connoisseurs of female figures about the gorgeous breasts of this type of women.
But a woman can turn the gift of nature in her direction, starting to fight, because there is a diet for the type of figure "apple". Starting to eat according to the diet, you can make sure that everything is in your hands, even a genetic predisposition.
Power Features
To choose the right diet for women with the figure of an "apple", you need to figure out which products will be useful to representatives of this type and which are harmful. So, the benefits will bring:
- avocado;
- diet cheeses;
- olive oil or olives. These products are responsible for maintaining heart health;
- low-fat cottage cheese and kefir;
- macadamia nuts;
- chicken breast;
- fish;
- lean beef.
Products that are strictly prohibited:
- sweet fruits and dried fruits, such as bananas, pineapple, apricots, grapes;
- all sweets industrial production. Only dark black chocolate is allowed - no more than 20 grams per day;
- honey and marshmallows;
- white pasta;
- potatoes;
- white polished rice;
- cottage cheese, yogurt, snowball - due to the addition of sugar, completely exclude from the diet. This also applies to coffee cream;
- coffee with sugar or sweeteners;
- white bakery products;
- beer;
- sweet alcoholic drinks. If you want alcohol, give preference to dry wine, but not more than three glasses a week.
We calculate KUIM
The diet for the figure "apple" involves the initial calculation of the calories you need in your daily diet. To get the result, you need to write down: your height, weight, age and take into account physical activity. Example:
a = height (in centimeters) x 1.8.
c = weight (in kilograms) x 9.6.
c = age (full years) x 4.7.
IUM (individual metabolic rate) = 655 + a + b - s.
The result of the IUM must be multiplied by your AMC (coefficient of activity level).
AMC is divided into 4 groups:
- low (sedentary lifestyle) = 1.2;
- small (1-3 light workouts per week) = 1.38;
- medium (1-5 moderate workouts per week) = 1.55;
- high (5-7 intense workouts per week) = 1.73.
Now: IUM x KUA = KIUM (coefficient of the ideal level of metabolism), that is, the number of calories that you can use per day, without harming the figure. Well, if you want to start losing weight, then depending on the plan, you need to subtract the desired number of calories - 300-500 per day, supplementing the diet with physical activity.
How to remove the stomach? Diet for an apple
After calculating the number of daily calories needed to start the metabolism and countdown to kilograms, it remains to draw up a nutrition plan. A nutrition plan should take into account calories, the number of snacks, time intervals and combinations of foods that are good for you.
1. Diet for the figure "apple" for a week:
BREAKFAST: two-egg omelet with spinach, cooked in a microwave or dry pan + cup of coffee without sugar.
SECOND BREAKFAST: apple + 30 grams of nuts or seeds.
LUNCH: 100 grams of tomatoes + 100 grams of boiled chicken breast (without skin and salt) + a teaspoon of olive oil + a couple of slices of whole grain bread.
SNOW: pear + 40 grams of cheese
DINNER: salmon steak (steamed) with lemon juice + broccoli.
Before going to bed, you can eat a handful of berries (raspberries, blueberries or blueberries).
The principle of this food for a complete girl is simple:
- Breakfast: complex carbohydrates + vegetables + protein.
- Second breakfast: fats + fruit + vegetable protein.
- Lunch: complex carbohydrates + vegetables + protein.
- Snack: vegetables + protein + fats (dairy or vegetable).
- Dinner: protein + vegetables + healthy fats.
Serving size should not exceed 200 grams. If you stick to this diet menu for the figure "apple", then in a week you can miss a couple of kilograms.
2. Italian "fast" diet. Suitable for those who need to quickly remove a few centimeters in a circle. If you have an apple shape, a fast diet is an emergency option, the result of which is visible immediately, but the weight will return as quickly as it left. The principle of the diet: for four days there are only permitted products, in small quantities.
Day 1: Green Vegetables Day
- Breakfast: asparagus in the amount of three pieces.
- Lunch: spinach - two handfuls.
- Snack: broccoli - two handfuls.
- Dinner: zucchini (a slice the size of a palm) and a smoothie of 500 grams of green vegetables.
Day 2: Protein
- Breakfast: 3 boiled eggs.
- Lunch: 2 chicken breasts.
- Snack: a protein shake.
- Dinner: a piece of beef (palm-sized) with a handful of beans.
3 day: day of fats
- Breakfast: 1 handful of cashews and 1 teaspoon of olive oil.
- Lunch: 1 avocado.
- Dinner: a slice of mozzarella (the size of a palm).
- Before going to bed: olive oil (a couple of spoons).
Day 4: Carbohydrate Day
- Breakfast: 1 handful of raspberries or blueberries.
- Lunch: 1 banana.
- Dinner: tomato and apple smoothie (150 grams).
If you also devote a day to cleansing before the diet, then the result will be amazing!
Quick and easy
There is one rule - the less we eat, the faster we lose weight. The figure of the type of "apple" is a rather complicated option, but for this case there is always a way out. There is another fast and effective diet. Its essence is to strictly follow the food intake regimen and to choose 2 products from 12 possible options, that is, a person should eat 6 times a day, alternating a couple of selected foods + one snack with another product from 12 offered. Frequent meals will not allow hunger to occur, and the beneficial properties of the products will provide the necessary substances. During this diet, you do not need to count calories, the main thing is to eat in portions (100 grams per serving). So, an approximate nutrition plan:
Monday:
- Breakfast (8-00): beans + nuts
- Snack (11-00): salad or green vegetables
- Dine (13-00): non-fat milk drinks and unsweetened oatmeal
- Afternoon (16-00): berries
- We have dinner (18-00): Whole grains or bran bread + unsweetened peanut butter
- Snack (20-00): a protein shake or low-fat cheese.
Tuesday:
- We have breakfast (8-00): two eggs with olive oil.
- We have a snack (11-00): milk drink (without sugar).
- We have lunch (13-00): meat without fat + oatmeal (without sugar).
- Afternoon (16-00): nuts.
- We have dinner (18-00): beans + protein shake or low-fat cheese.
- Snack (20-00): green vegetables.
Wednesday:
- We have breakfast (8-00): any dietary meat (rabbit, veal, chicken) + oatmeal.
- Snack (11-00): peanut butter (sugar free).
- Dine (13-00): any nuts + beans.
- Afternoon (16-00): milk drink (without fat).
- Dinner (18-00): salad or green vegetables with olive oil.
- We have a snack (20-00): berries.
Thursday:
- We have breakfast (8-00): oatmeal with sugar + nonfat milk drinks.
- We have a snack (11-00): any nuts.
- Dine (13-00): legumes + protein shake (or cheese).
- Afternoon (16-00): salad or green vegetables.
- Dinner (18-00): diet meat with olive oil.
- Have a bite (20-00): whole grain bread (a slice with a palm).
Friday:
- We have breakfast (8-00): two eggs + a milk drink.
- Having a snack (11-00): olive oil.
- We have lunch (13-00): diet meat + oatmeal.
- Afternoon (16-00): peanut butter.
- Dinner (18-00): beans + nuts.
- Snack (20-00): any green vegetables or lettuce.
Saturday:
- We have breakfast (8-00): beans + egg.
- We have a snack (11-00): bread with bran.
- We have lunch (13-00): nuts + olive oil.
- Afternoon (16-00): any berries.
- Dinner (18-00): diet meat + oatmeal without sugar.
- Having a snack (20-00): skim milk drink.
Sunday:
- Breakfast (8-00): Oatmeal sweet + peanut butter.
- Snack (11-00): green vegetables.
- We have lunch (13-00): diet meat + oatmeal.
- Afternoon (16-00): cheese or protein shake.
- We have dinner (18-00): berries + milk drink.
- We have a bite (20-00): bran bread.
Once a week, you can make a "boot" day, in which you can eat what you want. In order for the diet for the "apple" figure to become as effective as possible, you need a set of physical exercises focused specifically on your figure. Exercises should be easy, dynamic and varied. For acquaintance, we offer a complex.
Apple diet and exercise
Products that can not be under any circumstances: pork; everything related to flour; everything related to sugar; potatoes and pasta - forget; white rice; mayonnaise and ketchups; sausages and semi-finished products (especially fried in oil).
List of foods allowed during weight loss: Chicken (no skin), rabbit, veal or beef without fat, turkey, fish (any), green vegetables, berries (raspberries, blueberries, lingonberries), cheese (low-fat), whole grain or bran bread (rarely), oatmeal, eggs, milk drinks (sugar free), peanut and olive oil, protein shake, coffee without cream and sugar, green tea. Products can either be steamed, or grilled, or baked in the oven. It is advisable to consume fresh vegetables.
As for the exercises, they should be at least three times a week (ideally, every day) and consist of: cardio, strength exercises and exercises for the dynamics. Training should alternate with simple, but effective movements, familiar from childhood: a step on the spot, jumping “on a rope”, bending in all directions. Such alternations will help to restore breathing and move on to another exercise non-stop, that is, dynamically.
The difficulty of homework
Why is it difficult for a beginner to remove his stomach at home training? It's not that the fat on the "belly-apple" is stubborn, but that you need to make certain movements, alternations with the right approach and pace. With this type of figure, it is important to strengthen both the rectus and transverse abdominal muscles. And for a general aesthetic appearance, work is needed on all the muscles of the body. Another problem with home training is lack of motivation and lack of control. It is very difficult to force yourself to sweat for an hour and a half, if no one is standing behind you and does not control the pace and correctness of execution. And even more difficult is to force yourself daily, despite all the excuses and pain in the muscles, to work hard. A woman should have an iron willpower and "super motivation" so as not to break away from the regime and firmly go to the intended goal.
"Unexpected" exercises for the press
In order for the transverse muscle to work, it is necessary to do the exercises that are unsuitable at first glance:
- Squats, squats with a light stick above your head.
- push-ups from the floor with socks;
- squats in scissors, squats "lunges";
- twisting with retracted anterior abdominal wall. Such an exercise is used in Pilates;
- plank, stand with emphasis on socks and forearms;
- pulling up on a low bar - when your back is clearly parallel to the floor.
The advice is very simple: if you know almost nothing about the sports mode and have no idea how to do it all, go to the coach, to the gym. If it is not possible to visit the hall, but there is a strong desire to get rid of the "apple" on the body - watch the video, follow the tips and do at home. Approximate training program: strength training, day of walking, day of strengthening exercises, day of jumping. If you work this way all the time, the dream figure will begin to appear within a couple of months.
Instead of a conclusion
As you already understood from this article, a diet for an apple figure exists, and there is also a set of exercises for this type. The most important task of a woman is to understand whether she needs to get rid of the “apple”, whether she wants to be slim, whether she is ready to give up “delicious” food for her waist. If the answer is yes to all questions, then go ahead! For beauty, harmony, and most importantly - health! Good luck