The sides and abdomen are a classic problem area in women. In case of violation of the diet, based on high-calorie high-carbohydrate meals, fat deposits accumulate in the waist. The problem is corrected in classic ways: changes in dietary habits in combination with physical activity. In this article, we will look at the effective approach to losing belly and flank fat.
Basic principles for 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: strenuous dieting, intense but not cyclical physical activity. Side effects of this technique: Metabolic errors and a rapid set of lost pounds.
To effectively remove the abdomen and sides, you should take an integrated approach and combine:
- balanced diet;
- regular physical activity;
- healthy full sleep;
- psychological work to change eating habits.
When you start losing weight, it is worth remembering that you need to focus on all of the above points and not neglect some of them in favor of one thing.
The effectiveness of weight loss depends directly on the correct determination of the cause of the appearance of body fat.
Causes of sagging sides and fat accumulation 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 it is not only an unhealthy lifestyle that is to blame, but also physiological problems (hormonal disorders, etc. ). To find out the factors that cause obesity, it is best to consult a doctor.
The main reasons for the accumulation of fat on the sides include:
- Constant stress In the mode of permanent stress, the work of the internal organs is disturbed and hormonal disorders can easily start, which directly affects the weight fluctuations (both upwards and downwards). In addition, constant mental stress, bad mood and well-being can lead to uncontrolled eating and excess, which directly affects body weight.
- Diseases of the internal organs. Important places on the list are: diabetes mellitus, disorders of the thyroid gland, cardiovascular system. The help of a doctor is needed here as well. Once diagnosed, it will be clear whether the disease is associated with weight gain.
- Hormonal disorders. It also occurs in men, but bothers women more often 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 waistline.
The main methods for removing the pages
When losing weight in the process, do not forget about the basic rule - a balanced and comprehensive approach. You should focus on all the elements of the fight against obesity, and not 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:
- pull the body;
- gives the skin freshness and elasticity;
- remove excess liquid.
It will be difficult or almost impossible to get rid of excess fat without exercise.
It will be difficult to get rid of excess fat without exercise. In addition to effectively consuming calories, exercise consumes the quality of the body, the work of the cardiovascular system and accelerates metabolism.
Basic exercises for the waist and sides:
The starting position is on the ground. We press our lower back to the floor, bending our legs at the knees. When exhaling, lower your buttocks and the upper shoulder girdle from the floor. The loins remain narrow! 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 knee with your elbow. You should perform 3-4 sets for 20-30 repetitions. Exercise helps to strengthen the abdominal muscles, lower and lateral abs.
The starting position is the plank at the elbow. Make sure that the body is arranged in a single line. When exhaling, we tear the legs one by one and pull them to the chest. We do 3-4 sets of 10 repetitions for each leg.
The exercise aims to strengthen the lower press. The starting position is on the back. Hands are pressed against the body. Lift your legs, then bring them together and spread them 20-30 times.
If you practice 3-4 times a week, you will see the first results after 15 days. You can do the exercises at home.
For more effective fat loss, regular exercise in the gym is recommended. The abdominal muscles are strengthened not only by a point load on the abdomen, but also by complex exercises (squats, running).
A balanced diet is the basis of weight loss.
A balanced diet is the basis of weight loss. Fat deposits start to be destroyed when you are in a calorie deficit. When less energy enters the body than is consumed, the process of burning fat begins.
However, the basic rule of the diet is not fast, but a healthy and nutritious diet. Its essence is the consumption of foods containing "healthy", low-carb (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. Consumption of the following dishes and products is minimized:
- Fatty meats and other animal fats (butter);
- Plates fried in a large quantity of oil;
- rich pastry, sugar, milk chocolate;
- sweet soda;
- Bread, preserves and sausages.
The main advice from nutritionists when losing weight: Do not lose weight, 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 wait for you.