The sides and abdomen are a classic problem area in women. In case of violations of the diet, following high-calorie high-carbohydrate foods, fat deposits accumulate in the waist area. The problem is corrected in classical ways: changes in dietary habits combined with physical activity. In this article, we will look at the most effective approaches to losing belly fat and fat.
Basic principles of getting rid of waist fat
The main problem most women face is an unbalanced approach to losing weight. In pursuit of a toned body, they often resort to radical measures: strict exhaustion diets, intense physical activity, but not cyclical. Side effects of this technique: metabolic failure and a rapid set of lost pounds.
To effectively remove the abdomen and sides, you should take an integrated approach and combine the following:
- balanced diet;
- regular physical activity;
- full healthy sleep;
- psychological work on changing 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 one thing.
Weight loss effectiveness depends directly on the reason for properly determining the appearance of body fat.
Causes hanging sides and fat accumulation in the waist area
Weight loss effectiveness depends directly on the reason for properly determining the appearance of body fat. Often, not only an unhealthy lifestyle is to blame, but also physiological problems (hormonal disturbances, etc. ). To find out the factors that trigger obesity, it is best to consult a doctor.
The main causes of fat accumulation in the sides include:
- Persistent stress In the permanent stress mode, the work of internal organs is disrupted and hormonal disturbances are easily initiated, which directly affect weight fluctuations (up and down). Moreover, uncontrolled eating and overeating can lead to constant mental stress, bad mood and well-being, which directly affects body weight.
- Diseases of the internal organs The main places on the list are: diabetes mellitus, disorders of the thyroid gland, the cardiovascular system. Doctor help is also needed here. Once diagnosed, it becomes clear whether the disease is linked to weight gain.
- Hormonal disruption. They also occur in men, but often affect women in the postpartum period, after taking oral contraceptives. A medical examination is also required here.
Knowing the physiological causes of weight gain will make it much easier to lose those extra pounds and tighten your waist.
The main ways to remove the sides
When starting the process of losing weight, do not forget about the basic rule - a balanced and comprehensive approach. You should focus on all aspects of the fight against excess weight, and not just one thing.
Massages and wraps
However, 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 fluids.
It will be difficult or almost impossible to get rid of excess fat without exercising.
Physical exercises
Getting rid of excess fat without exercise will be difficult. In addition to burning calories consumed effectively, exercise improves body quality, the work of the cardiovascular system, and speeds up metabolism.
Basic exercises for the waist and sides:
- Turns out.
The front seat is lying on the floor. We push the lower back to the floor, we bend our legs at the knees. On exhalation, you must rub the buttocks and upper shoulder girdle from the floor. The loin is still 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 should do 3-4 sets for 20-30 repetitions. Exercise helps to strengthen the abdominal muscles, lower and lateral abs.
- Rock climber.
The starting position is the plank at the angles. Make sure the body lines in a single line. On exhalation, we tear the legs one by one and pull them to the chest. We do 3-4 sets of 10 repetitions for each leg.
- Scissors.
The exercise is aimed at strengthening the lower press. The front seat rests on your back. Hands are pressed to the body. Raise your legs, then bring them together and spread them 20-30 times.
When you exercise 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 elimination, regular exercise in the gym is recommended. The abdominal muscles are strengthened not only from point load on the abdomen, but also from complex exercises (squats, running).
A balanced diet is the foundation of weight loss.
Diet
A balanced diet is the foundation of weight loss. Fat deposits begin to be destroyed when you are calorie deficient. When less energy enters the body than is consumed, the process of burning fat begins.
However, fasting is not the basic rule of diet, but a healthy and nutritious diet. Its basis is the consumption of foods that contain "healthy", slow carbohydrates (cereals, vegetables), saturated vegetable fats (nuts, fish), fiber (vegetables and fruits). The task of the girl is to give up bad eating habits and develop new and useful habits with their place. Consumption of the following dishes and products is minimized:
- fatty meats and other animal fats (butter);
- fried dishes in a large amount of oil;
- rich pastries, sugar, milk chocolate;
- sweet soda;
- bread, canned food and sausages.
The main advice of nutritionists when losing weight: do not force yourself, change your eating habits gradually, do not neglect regular exercise, get rid of stress (get yourself a good rest from work and get plenty of sleep). Follow these simple rules and a flat stomach will not keep you waiting.