Sides and abdomen are a classic problem area in women. In case of violations of the diet that relies on high calorie, high carbohydrate content, fat deposits accumulate in the waist area. The problem is solved in classic ways: changes in diet in combination with physical activity. In this article, we will look at the most effective approaches to losing belly and flank fat.
Basic principles of getting rid of a fat waist
The main problem for most women is an unbalanced approach to losing weight. In the pursuit of a toned body, they often suggest radical measures: strict exhausting diets, intense but not cyclical physical activity. Side effects of this technique: metabolic failure and a rapid set of lost pounds.
To effectively remove belly and sides, follow an integrated approach and combine:
- balanced diet
- regular physical activity
- healthy full sleep
- psychological work to change eating habits.
When you start losing weight, it is worth remembering that you need to concentrate on all the above points and not neglect any of them in favor of one thing.
The effectiveness of weight loss depends directly on the correct determination of the cause of the appearance of body fat.
Causes of sagging sides and fat accumulation in the waist area
The effectiveness of weight loss depends directly on the correct determination of the cause of the appearance of body fat. Often it is not only an unhealthy lifestyle that is to blame, but also physiological problems (hormonal disorders, etc. ). To find out the factors that cause obesity, it is better to consult a doctor.
The main reasons for the accumulation of fat in the sides include:
- Constant stress In the state of permanent stress, the work of internal organs is disrupted and hormonal disorders can easily begin, which directly affects the weight fluctuations (both upwards and downwards). In addition, constant mental stress, bad mood and well-being can lead to uncontrolled eating and overeating, which directly affects body weight.
- Diseases of internal organs Key places on the list are: diabetes mellitus, diseases of the thyroid gland, cardiovascular system. Here, too, the help of a doctor is needed. Once diagnosed, it will be clear whether the disease is related to weight gain.
- Hormone disorders. They also occur in men, but more often bother women in the postpartum period after taking oral contraceptives. A medical examination is also required here.
Knowing the physiological reasons for weight gain, it will be much easier to lose those extra pounds and tighten the waist.
The main ways to remove the pages
When starting the process of losing weight, do not forget the basic rule - a balanced and comprehensive approach. You need to concentrate on all the elements of the fight against obesity and not just on one thing.
Massage and wrapping
Rather, these techniques have a cosmetic effect. This does not mean that they do not affect body fat, but they do not affect metabolic processes that are directly related to obesity and weight loss.
Massage and body wrapping help:
- tighten the body
- give the skin freshness and elasticity
- remove excess liquid.
It will be difficult or almost impossible to get rid of excess fat without exercise.
Physical exercises
It will be difficult to get rid of excess fat without exercise. In addition to efficiently burning calories consumed, exercise improves the quality of the body, the cardiovascular system and speeds up the metabolism.
Basic exercises for waist and sides:
- Turning.
The starting position is on the floor. We press our lower back against the floor, bending our legs at the knees. When exhaling, tear buttocks and upper shoulder girdle off the floor. The loins remain tight! The task is to touch the knees with the upper body. In the process, you can use different variations of the exercise: touch the opposite knees with your elbows. You need to perform 3-4 sets for 20-30 repetitions. Exercise helps strengthen the abdominal muscles, lower and lateral abdominal muscles.
- Climbing.
The starting position is the plank on the elbows. Make sure the body extends in a single line. By exhaling, we tear the legs off one by one and pull them to the chest. We perform 3-4 sets with 10 repetitions for each leg.
- Scissors.
The exercise aims to strengthen the lower press. The starting position is on your back. Hands are pressed against the body. Lift your legs, then bring them together and spread them 20-30 times.
When you train 3-4 times a week, after 15 days you will see the first results. You can do the exercises at home.
For more effective fat destruction, regular exercise in the gym is recommended. The abdominal muscles are strengthened not only from a point load on the abdomen, but also from complex exercises (squats, runs).
A balanced diet is the basis of weight loss.
Broom
A balanced diet is the basis of weight loss. Fat deposits begin to be destroyed when you have a calorie deficit. When less energy enters the body than used, the process of fat burning begins.
However, the basic rule of the diet is not fasting, but a healthy and nutritious diet. Its essence is the consumption of foods that contain "healthy", slow carbohydrates (grains, vegetables), saturated vegetable fats (nuts, fish), fiber (vegetables and fruits). The girl's job is to give up bad eating habits and develop new and useful ones to replace them. Consumption of the following dishes and products is minimized:
- fatty meats and other animal fats (butter);
- dishes fried in a large amount of oil;
- rich pastries, sugar, milk chocolate;
- sweet sodas;
- bread, canned food and sausages.
The most important advice from nutritionists when you lose weight: do not force yourself, change your eating habits gradually, do not neglect regular exercise, get rid of stress (give yourself a good rest from work and get enough sleep). Follow these simple rules and a flat stomach will not make you wait.