The sides and stomach are a classic problem area for women. With violations of the diet, based on high-calorie, high-carbohydrate foods, fat deposits accumulate in the waist area. The problem is solved in the classic way: changing eating habits in combination with physical activity. In this article, we're going to look at the most effective approaches to losing belly and flank fat.
Basic principles to get rid of a fat waistline
The main problem for most women is an unbalanced approach to weight loss. In the search for a well-toned body, they often resort to radical measures: strict, strenuous diets, intense, but not cyclical, physical activity. Side effects of this technique: metabolic failure and rapid weight loss.
To effectively remove the belly and sides, you should take an integrated approach and combine:
- balanced nutrition;
- regular physical activity;
- healthy full sleep;
- Psychological work on changing eating habits.
As you start losing weight, the thing to remember is to focus on all of the above and not to neglect some of them for the benefit of one thing.
The effectiveness of weight loss directly depends on properly determining the cause of the appearance of body fat.
Causes of sagging sides and accumulation of fat in the waist area
The effectiveness of weight loss directly depends on properly determining the cause of the appearance of body fat. This is often not only due to an unhealthy lifestyle, but also physiological problems (hormonal disorders, etc. ). To find out the factors that provoke obesity, it is better to consult a doctor.
The main reasons behind the accumulation of fat in the sides are:
- Continuous stress With continuous stress, the work of the internal organs is disturbed and hormonal disturbances can easily set in, which have a direct effect on weight fluctuations (both upwards and downwards). In addition, constant psychological stress, bad mood, and well-being can lead to uncontrolled eating and overeating, which directly affects body weight.
- Diseases of the internal organs Important places in the list are: diabetes mellitus, diseases of the thyroid gland, cardiovascular system. Here, too, the help of a doctor is required. Once diagnosed, it becomes clear whether the disease is related to weight gain.
- Hormonal imbalances They also occur in men, but are more likely to bother women in the postpartum period after taking oral contraceptives. A medical examination is also required here.
When you know the physiological reasons behind weight gain, it will be much easier to lose those extra pounds and tone your waistline.
The main ways to remove the pages
When losing weight, do not forget about the basic rule - a balanced and comprehensive approach. You should focus on all elements of the fight against obesity, and not just one thing.
Massages and wraps
These techniques are more of 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:
- tense the body;
- give the skin freshness and elasticity;
- Remove excess liquid.
Without exercise, it will be difficult or almost impossible to get rid of excess fat.
Sports exercise
Without exercise, it becomes difficult to get rid of excess fat. In addition to the effective burning of calories, exercise improves the quality of the body, the work of the cardiovascular system and accelerates the metabolism.
Basic exercises for the waist and sides:
- Twisting.
The starting position is on the floor. We press our lower back to the floor, bend our legs at the knees. As you exhale, you need to tear your buttocks and upper shoulder girdle off the floor. The loin stays tight! The task is to touch your knees with your upper body. You can use different exercise variants: Touch the opposite knees with your elbows. You should do 3-4 sets for 20-30 repetitions. Exercise helps to strengthen the abs, lower and side abdominals.
- Climber.
The starting position is the plank on your elbows. Make sure the body is lined up in a single 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.
- Scissors.
The exercise aims to strengthen the lower press. The starting position is lying on your back. The hands are pressed to the body. Lift your legs, then bring them together and spread them apart 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 not only strengthened through selective stress on the abdomen, but also through 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 are destroyed when you are in a calorie deficit. When less energy enters the body than is used, the process of burning fat begins.
However, the basic rule of the diet is not fasting, but a healthy and nutritious diet. Its essence is the consumption of foods that contain "healthy", slow carbohydrates (grains, vegetables), saturated vegetable fats (nuts, fish), fiber (vegetables and fruits). The girl's job is to give up bad eating habits and develop new and useful ones to replace them. The consumption of the following foods and products is minimized:
- fatty meat and other animal fats (butter);
- dishes fried in oil;
- rich pastries, sugar, milk chocolate;
- sweet lemonade;
- Bread, canned food and sausages.
The main pieces of advice from nutritionists in losing weight: do not force yourself to change your eating habits gradually, do not neglect regular exercise, reduce stress (get a good rest from work and get enough sleep)Follow these simple rules and a flat stomach won't keep you waiting.