The sides and abdomen are classic problem areas in women. In case of a violation of the diet, relying on high-calorie foods high in carbohydrates, fat deposits accumulate in the waist area. The problem is fixed in the classic way: a change in dietary habits in combination with physical activity. In this article, we will look at the most effective approaches to losing belly and waist fat.
The basic principle of getting rid of a fat waist
The main problem for most women is an unbalanced approach to weight loss. In pursuit of a toned body, they often resort to radical measures: exhausting strict diets, intense, but not cyclical physical activity. Side effects of this technique: metabolic failure and rapid weight loss.
In order to effectively remove the stomach and sides, you need to follow an integrated approach and combine:
- balanced diet;
- regular physical activity;
- healthy deep sleep;
- psychological work to change eating habits.
When starting to lose weight, keep in mind that you need to concentrate on all of the above points and not neglect some of them in favor of one thing.
The effectiveness of weight loss directly depends on the correct determination of the causes of the appearance of body fat.
Causes of hanging sides and fat accumulation in the waist area
The effectiveness of weight loss directly depends on the correct determination of the causes of the appearance of body fat. Often, it is not only an unhealthy lifestyle that is to blame, but also physiological problems (hormonal disturbances, etc. ). To find out the trigger factors for obesity, it is better to consult a doctor.
The main reasons for fat accumulation on the side include:
- Constant stress In the mode of permanent stress, the work of internal organs is disturbed and hormonal disturbances can easily begin, which directly affects weight fluctuations (both up and down). In addition, constant mental stress, poor mood, and well-being can lead to uncontrolled eating and overeating, which directly affects body weight.
- Diseases of internal organs The main places on the list are: diabetes mellitus, disorders of the thyroid gland, cardiovascular system. Doctor's help is also needed here. Once diagnosed, it will become clear whether the disease is associated with weight gain.
- Hormonal disorders They also occur in men, but more often interfere with women in the postpartum period, after taking oral contraceptives. Medical examination is also required here.
Knowing the physiological reasons for weight gain, it will be much easier to lose the extra weight and tighten your waist.
The main way to remove sides
When starting the weight loss process, do not forget about the basic rule - a balanced and comprehensive approach. You should concentrate on all the elements of the fight against excess weight, and not just one thing.
Massage and wrap
These techniques have, rather, a cosmetic effect. This does not mean that they do not affect body fat, but they do affect the metabolic processes that are directly related to obesity and weight loss.
Massage aids and body wraps:
- toning the body;
- gives skin freshness and elasticity;
- remove excess fluid.
It will be difficult or almost impossible to lose excess fat without exercise.
physical training
It will be difficult to lose excess fat without exercise. Besides being effective at burning calories consumed, exercise improves the quality of the body, works the cardiovascular system, and speeds up metabolism.
Basic exercises for the waist and sides:
- Twist.
The starting position is lying on the floor. We press the lower back to the floor, bending our legs at the knees. On exhaling, you need to tear the buttocks and upper shoulder girdle off the floor. Waist stay 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 knee opposite your elbow. You should do 3-4 sets for 20-30 repetitions. Exercises help strengthen the abdominal muscles, lower abdomen and sides.
- Rock climber.
The starting position is a plank at the elbows. Make sure that the bodies line up in a line. On the exhale, we tear off the legs one by one and pull them to the chest. We do 3-4 sets of 10 repetitions for each leg.
- Scissor.
This exercise aims to strengthen the lower press. The starting position is lying on your back. Hands pressed to the body. Lift your legs, then bring them together and stretch them 20-30 times.
When 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 in the gym is recommended. The abdominal muscles are strengthened not only from point loads on the abdomen, but also from complex exercises (squats, running).
A balanced diet is the basis of weight loss.
Diet
A balanced diet is the basis of weight loss. Fat stores begin to be destroyed when you are in 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 foods containing "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 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 lot of oil;
- rich pastries, sugar, milk chocolate;
- sweet soda;
- bread, canned goods and sausages.
The main advice of nutritionists when losing weight: do not push yourself, gradually change your eating habits, do not neglect regular exercise, get rid of stress (give yourself a good rest from work and adequate sleep). Follow these simple rules and a flat stomach won't keep you waiting.