The sides and abdomen are a classic problem area in women. In case of diet violations, relying on high-calorie and high-carbohydrate foods, fat deposits accumulate in the waist area. The problem is corrected in a classic way - changes in eating habits in combination with physical activity. In this article, we will look at the most effective approaches to lose belly and flank fat.
Basic principles to get rid of a fat waist
The key problem for most women is an unbalanced approach to losing weight. In search of a toned body, they often resort to radical measures: strict and exhausting diets, intense physical activity, but not cyclical. Side effects of this technique: metabolic failure and rapid loss of kilos.
To effectively remove belly and sides, you need to follow an integrated approach and combine:
- balance diet;
- regular physical activity;
- full and healthy sleep;
- psychological work to change eating habits.
When starting to lose weight, it is worth remembering that you need to focus on all the above points and not neglect some of them in favor of just one thing.
The effectiveness of weight loss depends directly on the correct determination of the cause of the appearance of body fat.
Causes of hanging sides and accumulation of fat 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 times, it is not only an unhealthy lifestyle that is to blame, but also physiological problems (hormonal disturbances, etc. ). To know the factors that provoke obesity, it is better to consult a doctor.
The main reasons for fat accumulation on the sides include:
- Constant stress In permanent stress mode, the work of the internal organs is disrupted and hormonal disruptions can easily start, directly affecting weight fluctuations (both up and down). In addition, constant mental stress, bad mood and well-being can lead to uncontrolled and overeating, which directly affects body weight.
- Diseases of the internal organs. The key places on the list are: diabetes mellitus, thyroid gland disorders, cardiovascular system. Here too the help of a doctor is needed. Once diagnosed, it will be clear if the disease is related to weight gain.
- Hormonal alterations: they also occur in men, but they bother women more in the postpartum period, after taking oral contraceptives. Here too a medical examination is required.
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 sides
When starting the weight loss process, do not forget the basic rule: a balanced and complete approach. You need to focus on all elements of the fight against excess weight, and not just one thing.
Massages and wraps
Rather, these techniques have a cosmetic effect. This is not to say that they do not affect body fat, but they do not affect the metabolic processes that are directly related to obesity and weight loss.
Help with massages and body wraps:
- tighten the body;
- give the skin freshness and elasticity;
- remove excess fluid.
It will be difficult or almost impossible to get rid of excess fat without exercising.
Physical exercises
It will be difficult to get rid of excess fat without exercising. In addition to effectively burning the calories consumed, exercise improves the quality of the body, the work of the cardiovascular system and accelerates the metabolism.
Basic exercises for waist and sides:
- Cramp.
The starting position is to lie on the floor. We press the lower back against the floor, bend our legs at the knees. As you exhale, you should pry your buttocks and upper shoulder girdle off the floor. The spine is tight! The task is to touch the knees with the upper part of the body. In the process, you can use several variations of the exercise: touch the opposite knees with your elbows. You should perform 3-4 sets for 20-30 reps. Exercise helps strengthen the abdominal, lower abdominal, and side muscles.
- Rock climber.
The starting position is the plank on the elbows. Make sure the body lines up in a single line. As we exhale, we tear off the legs one by one and pull them to the chest. We perform 3-4 sets of 10 repetitions for each leg.
- Pair of scissors.
The exercise aims to strengthen the lower press. The starting position is lying on your back. The hands are pressed against the body. Raise your legs, bring them together and spread them 20-30 times.
By practicing 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 at the gym is recommended. The abdominal muscles are strengthened not only with a point load on the abdomen, but also with complex exercises (squats, running).
A balanced diet is the foundation of weight loss.
Diet
A balanced diet is the foundation of weight loss. Fat stores begin to break down when you have a calorie deficit. When less energy enters the body than is expended, the fat-burning process begins.
However, the basic rule of the diet is not fasting, but a healthy and nutritious diet. Its essence is the consumption of "healthy" foods, slow carbohydrates (cereals, vegetables), saturated vegetable fats (nuts, fish), fiber (vegetables and fruits). The girl's task is to give up bad eating habits and develop new and useful ones to replace them. The 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 cakes, sugar, milk chocolate;
- sweet soda
- bread, preserves and sausages.
The main advice of nutritionists when it comes to losing weight: do not force yourself, change your eating habits gradually, do not neglect regular exercise, get rid of stress (give yourself a good break from work and get enough sleep). Follow these simple rules and a flat stomach won't keep you waiting.