The sides and abdomen are a classic problem area for women. In the case of a diet that is based on high-calorie, high-carbohydrate foods, fat accumulates in the waist area. The problem is corrected in the classic way: changes in eating habits as well as physical activity. In this article, we will look at the most effective methods of losing belly and fat flank.
Basic rules of getting rid of fat
The key problem for most women is losing weight. In search of body tones, they often take drastic measures: strictly tiring diets, intense but not cycle physical activity. Side effects of this technique: metabolic failure and rapid set of lost pounds.
To effectively remove the stomach and sides, you should follow an integrated approach and combine:
- healthy diet;
- regular exercise;
- healthy full sleep;
- psychological work to change eating habits.
When starting to lose weight, it is important to remember that you need to focus on all of the above and not neglect some of them for the sake of it.
The success of weight loss depends directly on the correct determination of the cause of body fat.
Causes of sagging sides and fat accumulation in the waist area
The success of weight loss depends directly on the correct determination of the cause of body fat. Often it is not only unhealthy lifestyle to blame, but also physiological problems (hormonal disorders, etc. ). To find out the causes of obesity, it is better to consult a doctor.
The main reasons for fat accumulation in the sides include:
- Constant stress In constant stress, the work of internal organs is disrupted and hormonal disorders can easily start, which directly affects weight fluctuations (both up and down). Furthermore, constant mental strain, bad mood and well-being can lead to uncontrolled eating and overeating, which directly affects body weight.
- Diseases of the internal organs The key places on the list are: diabetes, diseases of the thyroid gland, cardiovascular system. This also requires the help of a doctor. When it is diagnosed, it becomes clear whether the disease is associated with weight gain.
- Hormonal disorders. They also occur in men, but disturb women more often after childbirth, after taking oral contraceptives. A medical examination is also required here.
Knowing the physiological reasons for weight gain will make it much easier to lose those extra pounds and tighten your waistline.
The main ways to remove the sides
When you start to lose weight, do not forget the basic rule - a balanced and comprehensive approach. You should focus on all aspects of the fight against obesity, not just one.
Massage and wrapping
These methods have a rather 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 helps:
- tighten the body;
- give the skin freshness and softness;
- 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 burning calories consumed effectively, exercise improves the quality of the body, the work of the cardiovascular system and speeds up metabolism.
Basic exercises for the waist and sides:
- Rotation.
The starting position is on the floor. We press our lower back to the floor, bend our legs at the knees. When exhaling, pull your buttocks and upper shoulder girdle off the floor. The spine remains dense! 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 perform 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 on the elbows. Make sure your body is aligned in one line. On exhalation, we tear off each other's legs and pull them to the chest. We do 3-4 sets of 10 repetitions for each foot.
- Scissors.
The exercise aims to strengthen the lower pressure. The starting position is on the back. Hands are pressed against the body. Lift your legs, pull 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 loss, regular exercise is recommended in the gym. The abdominal muscles are strengthened not only from the point load on the abdomen, but also from complex exercises (riveting, running).
A healthy diet is the basis of weight loss.
Diet
A healthy diet is the basis of weight loss. Fat deposits start to deplete when you have a calorie deficit. When less energy enters the body than is consumed, the fat burning process begins.
The basic principle of the diet, however, 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 task is to stop bad eating habits and develop new and useful ones instead. Consumption of the following dishes and products is minimized:
- fatty meats and other animal fats (butter);
- dishes fried in large quantities of oil;
- rich pastries, sugar, milk chocolate;
- sweet soda;
- bread, canned food and sausages.
The main advice of 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.