The side and abdomen are a classic problem area in women. When the diet is broken, based on high-calorie, high-carbohydrate foods, fat deposits accumulate in the lumbar region. The problem is corrected in the classic way: changes in dietary habits along with physical activity. In this article, we will look at the most effective approaches to losing belly and side fat.
Basic principles of getting rid of a fat waist
The main problem for most women is an unbalanced approach to weight loss. Behind a toned body often resort to radical measures: strict tiring diets, intense but irregular physical activity. Side effects of this technique: metabolic deficiency and rapid weight loss.
To effectively remove the abdomen and sides, you need to follow an integrated approach:
- balanced diet;
- regular physical activity;
- healthy full sleep;
- psychological work on changing eating habits.
When you start to lose weight, it is worth remembering that you should pay attention to all of the above points and some things should not be neglected in favor of something.
The effectiveness of weight loss directly depends on the correct determination of the cause of body fat.
Causes of hanging sides and accumulation of fat in the lumbar region
The effectiveness of weight loss directly depends on the correct determination of the cause of body fat. Often the culprit is not only a harmful lifestyle, but also physiological problems (hormonal disorders, etc. ). It is better to consult a doctor to find out the factors that provoke obesity.
The main reasons for the accumulation of fat on the sides are:
- Constant stress In a state of constant stress, the work of internal organs is disrupted, and hormonal interruptions can easily begin, which has a direct effect on weight fluctuations (both up and down). In addition, constant mental stress, bad mood and well-being can lead to uncontrolled eating and overeating, which directly affect body weight.
- Internal diseases The main places on the list are: diabetes, thyroid disease, cardiovascular system. There is also a need for the help of a doctor. Once diagnosed, it will be clear whether the disease is associated with weight gain.
- Hormonal disorders. They also occur in men, but are more common in the postpartum period, after taking oral contraceptives. A medical examination is also required here.
It will be very easy to know the physiological reasons for gaining weight, to lose extra weight and squeeze your waist.
The main ways to remove the sides
When starting the process of losing weight, remember the main rule - a balanced and comprehensive approach. You need to pay attention not only to one thing, but to all the elements of the fight against excess weight.
Massages and dressings
These methods have a more cosmetic effect. This does not mean that they do not affect body fat, but they do not affect the metabolic processes directly related to obesity and weight loss.
Massage and body wraps help:
- squeeze the body;
- give skin freshness and elasticity;
- remove excess liquid.
Getting rid of excess fat without exercise will be difficult or almost impossible.
Physical exercises
It will be difficult to get rid of excess fat 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 metabolism.
Basic exercises for the waist and sides:
- Do not twist.
The starting position stretches on the ground. We press our backs to the ground and bend our legs at the knees. On exhalation, the back and upper shoulder girdle should be torn off the ground. The waist stays tight! The task is to touch the knees with the upper part. During this time, you can use a variety of changes in training: touch the opposite knee with your elbows. You need to perform 3-4 sets for 20-30 repetitions. Exercise helps strengthen the abdominal muscles, lower and lateral abscess.
- Rock climber.
The starting position is the board at the elbows. Make sure the body is aligned in one line. On exhalation, we tear off the legs one by one and pull the chest. Perform 10 repetitions of 3-4 repetitions for each leg.
- Scissors.
The training is aimed at strengthening the lower press. The starting position stretches behind. Hands pressed to the body. Lift your legs, then bring them together and roll 20-30 times.
When you train 3-4 times a week, you will see the first results after 15 days. You can do the exercises at home.
It is recommended to exercise regularly in the gym to destroy fats more effectively. Abdominal muscles are strengthened not only by a point load on the abdomen, but also by complex exercises (squatting, running).
A balanced diet is the basis of weight loss.
Diet
A balanced diet is the basis of weight loss. Fat begins to be destroyed when there is a calorie deficit. When less energy enters the body than is expended, the process of burning fat begins.
However, the main rule of the diet is not fasting, but a healthy and nutritious diet. Its essence is the use of foods that are "healthy", slow carbohydrates (cereals, vegetables), saturated vegetable oils (nuts, fish), fiber (vegetables and fruits). The girl's task is to give up bad eating habits and develop new and useful habits that will replace them. Consumption of the following foods and products is minimized:
- fatty meat and other animal fats (butter);
- dishes fried in large amounts 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, gradually change your eating habits, 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.