The sides and abdomen are a classic problem area for women. In the case of malnutrition, fat deposits accumulate in the lumbar region based on high-calorie, high-carbohydrate foods. The problem is corrected in classic ways: changes in eating 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 greasy waist
The main problem for most women is an unbalanced approach to weight loss. In pursuit of body rejuvenation, they often use radical measures: strict tiring 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 abdomen and sides, you need to 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 focus on all of the above points and do 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 body fat.
Causes of hanging on the sides and accumulation of fat at the waist
The effectiveness of weight loss depends directly on the correct determination of the cause of body fat. It is often not only the unhealthy lifestyle that is to blame, but also physiological problems (hormonal disorders, etc. ). It is better to consult a doctor to find out the factors that cause obesity.
The main causes of side fat accumulation are:
- Constant stress Constant stress interferes with the functioning of internal organs and can easily lead to hormonal disorders that directly affect weight fluctuations (both up and down). In addition, constant mental stress, poor mood and well-being can lead to uncontrolled eating and overeating, which directly affects body weight.
- Diseases of internal organs. The most important places on the list are: diabetes, thyroid disorders, cardiovascular system. Doctor's help is also needed here. Once diagnosed, it will be clear whether the disease is associated with weight gain.
- Hormonal disorders. They also occur in men, but more often in women during the postpartum period, after the use of oral contraceptives. A medical examination is also required here.
Knowing the physiological causes of weight gain will make it much easier to lose those extra pounds and tighten your waist.
The main types of side removal
When starting the weight loss process, don't forget the basic rule - a balanced and comprehensive approach. You should focus on all the elements of the fight against overweight, not just one thing.
Massages and wraps
Rather, these methods have 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 wrapping help:
- tighten the body;
- gives the skin freshness and elasticity;
- remove excess liquid.
Without exercise, it will be difficult or almost impossible to get rid of excess fat.
Physical exercises
It will be difficult to get rid of excess fat without exercise. In addition to efficiently burning calories burned, exercise improves body quality, cardiovascular function and speeds up metabolism.
Basic exercises for the waist and sides:
- Spinning.
The starting position is on the floor. We press the lower back on the floor, bend the legs at the knees. When exhaling, you must remove the buttocks and upper shoulder belt from the floor. The hip stays tight! The task is to touch the knees with the upper body. You can use different variations of the exercise in this process: tap your elbows to the opposite knees. You should take 3-4 sets of 20-30 repetitions. Exercises help strengthen the abdominal muscles, lower and lateral abs.
- Rock climber.
The starting position is the board on the elbows. Make sure the case is in line. When we exhale, we pull our legs off one by one and pull them to our chests. We make 3-4 sets with 10 repetitions for each leg.
- Scissors.
The purpose of the exercise is to strengthen the lower press. The starting position is on the back. The hands are pressed against the body. Lift your legs, then fold them together and spread 20-30 times.
Practicing 3-4 times a week, after 15 days you will see the first results. You can do the exercises at home.
It is recommended to exercise regularly in the gym for more effective fat loss. Abdominal muscles are strengthened not only from the 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 deficient in calories. When less energy enters the body than is expended, 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 use of foods that contain "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. Consumption of the following foods and products is reduced:
- fatty meats and other animal fats (butter);
- dishes fried in large quantities of oil;
- rich confectionery, sugar, milk chocolate;
- sweet soda;
- bread, preserves and sausages.
The main tips of nutritionists when losing weight: do not force yourself, gradually change your eating habits, do not neglect regular physical activity, get rid of stress (give yourself a good rest from work and get enough sleep). Follow these simple rules and a flat stomach won't make you wait.