The sides and abdomen are a classic problem area in women. With a violation of the diet, relying on high-calorie and high-carbohydrate foods, fat deposits accumulate at the waist. The problem is corrected in the classic way: changes in eating habits in combination with physical activity. In this article, we'll take a look at the most effective approaches to losing belly and flank fat.
Basics of getting rid of a fat waist
The key problem for most women is an unbalanced approach to weight loss. In search 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 rapid gain of lost pounds.
To effectively remove the belly and flanks, you need to take an integrated approach and combine:
- Balanced diet;
- regular physical activity;
- healthy and complete sleep;
- psychological work on changing eating habits.
As you start to lose weight, remember that you need to focus on all of the above points and not overlook some 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 drooping sides and fat build-up 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 involved, but also physiological problems (hormonal disturbances, etc. ). To know the factors causing obesity, it is best to consult a doctor.
The main reasons for the accumulation of fat on the sides are as follows:
- Constant stress In the permanent stress mode, the work of the internal organs is disturbed and hormonal imbalances can easily be initiated, which directly affects the fluctuations in weight (both upward and downward). In addition, constant mental stress, bad mood and well-being can lead to uncontrolled eating and overeating, which directly affects body weight.
- Diseases of internal organs The key places on the list are: 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 condition is linked to weight gain.
- Hormonal disturbances 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 will make it much easier to lose those extra pounds and tighten your waist.
The main ways to remove the sides
When you start the weight loss process, remember the basic rule - a balanced and holistic approach. You need to focus on all the elements in the fight against excess weight, not just one thing.
Massages and wraps
These techniques have more of a cosmetic effect. This does not mean that they do not affect body fat, but they do not affect metabolic processes directly related to obesity and weight loss.
Help with massages and body wraps:
- tighten the body;
- give the skin freshness and elasticity;
- 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 effectively burning the 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:
- Torsion.
The starting position is lying on the floor. We lean the lower back against the floor, bend our legs at the knees. On the exhale, you need to tear the buttocks and the upper shoulder girdle from the floor. The kidney remains 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 perform 3 to 4 sets for 20 to 30 repetitions. Exercise helps strengthen the abdominal muscles, lower abdominals and sideways.
- Climber.
The starting position is the plank on the elbows. Make sure the body lines up in a single line. On the exhale, 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 aims to strengthen the lower press. The starting position is lying on your back. The hands are pressed against the body. Raise your legs, then bring them together and spread them 20 to 30 times.
By practicing 3-4 times a week, after 15 days you will see the first results. You can do the exercises at home.
For a more effective destruction of fat, regular physical activity 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 for weight loss.
Diet
A balanced diet is the basis for weight loss. Fat deposits start 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 diet is not fasting, but a healthy and nutritious diet. Its essence is the consumption of foods containing "healthy" carbohydrates, slow (cereals, vegetables), saturated vegetable fats (nuts, fish), fibers (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 meats and other animal fats (butter);
- dishes fried in a large amount of oil;
- rich pastries, sugar, milk chocolate;
- sweet soda;
- bread, preserves and sausages.
The main advice of nutritionists to lose weight: do not force yourself, gradually change your eating habits, do not neglect regular physical activity, get rid of stress (rest from work and get enough sleep). Follow these simple rules and a flat stomach won't keep you waiting.