The sides and abdomen are a classic problem area in women. In case of violation of the diet, leaning on high-calorie high-carbohydrate foods, fat deposits accumulate in the waist area. The problem is corrected in classical ways: changes in dietary habits in combination with physical activity. In this article, we'll look at the most effective approaches to losing belly and flank fat.
Basic principles of getting rid of a fat waist
The key problem for most women is an unbalanced approach to losing weight. In pursuit of a toned body, they often resort to radical measures: strict exhausting diets, intense, but not cyclical physical activity. Side effects of this technique: metabolic failure and a quick set of lost pounds.
To effectively remove the belly and sides, you should follow an integrated approach and combine:
- balanced diet;
- regular physical activity;
- healthy full sleep;
- psychological work on changing eating habits.
When starting to lose weight, it is worth remembering 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 cause 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 cause of the appearance of body fat. Often, it is not only an unhealthy lifestyle that is to blame, but also physiological problems (hormonal disruptions, etc. ). To find out the factors provoking obesity, it is better to consult a doctor.
The main reasons for the accumulation of fat in the sides include:
- Constant stress In the mode of permanent stress, the work of internal organs is disrupted and hormonal disruptions can easily begin, which directly affects weight fluctuations (both upward and downward). Moreover, 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 in the list are occupied by diabetes mellitus, disorders of the thyroid gland, cardiovascular system. The help of a doctor is also needed here. Once diagnosed, it will be clear if the disease is related to weight gain.
- Hormonal disruptions. 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 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 concentrate on all the elements of the fight against excess weight, and not on just one thing.
Massages and wraps
These techniques have, rather, 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 wrap help:
- 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 exercise.
Physical exercises
Losing excess fat will be difficult without exercise. In addition to effectively burning calories consumed, exercise improves the quality of the body, the work of the cardiovascular system, and speeds up the metabolism.
Basic exercises for the waist and sides:
- Twisting.
The starting position is lying on the floor. We press the lower back to the floor, bend our legs at the knees. On exhalation, you need to tear off the buttocks and upper shoulder girdle from the floor. The loin remains tight! The task is to touch the upper body of the knees. In the process, you can use various variations of the exercise: touch the opposite knees with your elbows. It should be performed 3-4 sets for 20-30 repetitions. Exercise helps to strengthen the abdominal muscles, lower and lateral abs.
- Rock climber.
The starting position is a plank on the elbows. Make sure that the body lines up in a single line. On exhalation, 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.
- Scissors.
The exercise is aimed at strengthening the lower press. The starting position is lying on your back. Hands are pressed to the body. Raise your legs, then bring them together and spread 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 a point load 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 deposits begin to be destroyed when you are in a calorie deficit. When less energy enters the body than is spent, the process of fat burning starts.
However, the basic rule of the diet is not fasting, but a healthy and nutritious diet. Its essence is in the consumption of foods containing "healthy", 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 meat and other animal fats (butter);
- dishes fried 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 (give yourself a good rest from work and get enough sleep). Follow these simple rules and a flat stomach will not keep you waiting.