“Is it possible to get regional slimming, regional thinning with diet?”
Depending on gender and genetic properties, people store fat in different parts of their body. The belly and waist known colloquially as bagel, hips region, abdominal region and the breasts are the most commonly complained areas among people in terms of regional fat.
Is it possible to get rid of these regional fats, and more importantly, is it possible to achieve regional slimming with diet? A short answer to this problem is that regional slimming with diet is not possible.
But do not get dissappointed. In this article, we will give information about an effective diet plan that will reduce your body fat and help you overcome insulin resistance.
If you are having difficulty in diet and looking for alternative methods, you may also find information about the medical aesthetic practices effective in regional thinning that you can apply to for a thin waist and hip area.
At the gym, you can see a lot of people doing sit-ups for many times to get rid of the fat in their belly area. Do abdominal exercises provide the regional thinning, as we would like to believe? Although some advertisements and journals claim that regional slimming is possible, scientific studies say otherwise.
In a study, conducted in 2007 with the participation of 104 people at the University of Connecticut, participants were asked to use their non-dominant arms in daily life with weight training. As a result of MRI scans, no higher fat loss of the arm than the rest of the body before starting and after the exercise program was found.
This study shows that hundreds of abdominal exercises do not contribute to regional slimming.
Under these circumstances, what should be done for regional thinning?
There are multiple answers to this problem, but we will talk about the formula you should try first:
DIET for weight loss
By dieting, the fats in your target area will not be destroyed, but since the genereal fat in your body will decrease, so the fat in your target area.
There are many ways to lose weight fast.
But many of these methods will cause you to be hungry or unhappy.
If you are not decisive enough, this unhappiness and hunger will make you leave your diet plan.
The 2-step diet plan that we recommend you;
- will significantly reduce your appetite,
- will help you lose weight without constant feeling of hunger,
- by balancing your metabolism, will make you healthier!
Here is the regional slimming diet plan consisting of 2 steps:
1. Reduce sugar and starch against insulin resistance
The most important step in your diet will be to reduce carbohydrate consumption.
Sugar and starch rank top of the foods that trigger insulin release.
Insulin Resistance: If you have not heard before, now you know the name of the hormone responsible for storing fat in your body.
What is the effect of reduced insulin level?
- When the insulin level goes down, our body attacks to the fat storages instead of carbondhydrates and starts to meet the energy needs from the fats.
- Another benefit of reducing the level of insulin in your body, is the kidneys’removal of excess water and sodium in your body. This means that you get rid of the oedema and swelling that causes the weight in your body. 
After changing the nutritional habits in this way, the number of people giving 3 or 4 kilos of fat and water in the first week, is quite high.
Carbohydrates & Fats
Karbonhidratlardan keserek diyet yapanların, yağlardan keserek diyet yapanlara oranla çok daha hızlı kilo verdiklerini gösteren bilimsel çalışmalar mevcuttur. Hatta bu iki diyet arasındaki en önemli fark ise;
- In the diets where carbohydrates are reduced, people are allowed to eat until they feel full
- In the diet where fat is reduced, calories taken to body are limited and from time to time the person needs to cope with the feeling of hunger
In short, by reducing carbohydrates you will lower your insulin levels and as a natural consequence you will lose your desire to eat and consume less calories, and all of this will occur without making you feel hunger.
Remember, by lowering your insulin levels you’ll be on the weight-loss train.
2. Consume Protein, Fat and Vegetables
Your each meal should contain protein, fat, low-carbohydrate nutrients and vitamin rich vegatables. Planning your meals this way will keep your carbohydrate level below the recommended daily amount.
Foods as protein sources:
- Beef, chicken meat, turkey meat, lamb meat
- Fish and seafood
It should not be forgotten that protein is the most important element in every diet list. It is the source of amino acids that are necessary for our vital functions. It is the basis of our muscles.
In addition, scientific studies have shown that high protein consumption increases the body’s daily calorie consumption. 
High-protein diet plans withhold people from remembering food obsessively during the day and from the desire to consume something before going to bed at night. Besides, since it makes you feel full, your daily calorie intake will decrease automatically.
If the matter is to lose weight, the protein comes before the other nutrients.
With protein, low-calorie foods that should be included in our diet plan are:
- Brussels sprouts
- White cabbage
- Sweet pepper
- Green beans
We can fill our plate with these boiled vegetables we have listed above. Even if we eat more than one plate each meal, we will not be able to reach the daily carbohydrate limit.
With a diet plan based on protein and low carbohydrate vegetables, we will have the fiber, vitamins and minerals, which our body needs to be healthy. Therefore, we do not need starch and sugar in our diet.
In addition to proteins and vegetables, we should also include healthy fats in our diet.
Healthy Fat Sources:
- Olive oil
- Coconut Oil
- Avacado Oil
Eat 2 – 3 meals daily. If we feel hungry before the evening, we may add a fourth meal.
Do not hesitate to eat fat! Reducing both carbohydrates and fats is an obstacle to losing weight. It will cause us feel bad and quit our diet plan in the middle.
There’s no reason to be afraid of healthy fats. Recent studies have shown that saturated fats have no relation with cardiovascular disorders. 
In short; in our each meal we should give place to a protein source, to low-carbohydrate vegetables and to healthy fats, however, we must avoid sugar and starch. This diet will keep us below the limit of carbohydrates and lower our insulin level.
BONUS: Do sports 3 days a week
We do not have to do sports to lose weight, but doing sports will definitely help us lose weight. Therefore, we recommend you to do sports.
We know we do not have much time to do sports. To do this, go to the gym only 3 times a week, warm up, lift, stretch and take your shower. You will see the benefits of one hour training 3 days a week.
If you have not done sports before, you can ask a gym coach to prepare a program that will help your goals.
By doing sports you’ll be burning calories and balancing your metabolic rate, which is down since you are on a diet.
There are studies showing that it is possible to increase muscle mass whereas giving fat with low carbohydrate diet. 
If you do not want to lift weight, you can try HIIT cardio trainings. It is one of the trainings that help you burn the maximum calories in the shortest time. For detailed information about HIIT: HIIT workouts
Alongside your diet program to burn fat, lifting weight will help you a lot. If you do not want to lift weight, try making cardio, but include sport in your program.
To request a special diet program in order to lose weight and overcome insulin resistance and for any question about diet, you can contact to Dietitian Eda Ağıllı at 0532 692 00 91 or by using the contact form.