The side and abdomen are classic problem areas for women. In the case of a dietary violation, relying on high-calorie, high-carbohydrate foods, fat layers accumulate in the waist area. The problem is remedied by classical methods: changes in eating habits combined with physical activity. In this article, we examine the most effective approaches to abdominal and lateral fat loss.
Principles of getting rid of a fat waist
For most women, it is an unbalanced approach to the weight problem. After a toned body, they often resort to radical measures: a strict exhausting diet, intense but non-cyclical physical activity. The side effects of this technique are metabolic failure and rapidly shed pounds
To effectively remove the abdomen and side, you need to follow an integrated approach and combine:
- balanced diet;
- regular physical activity;
- healthy full sleep;
- psychological work by changing eating habits.
When starting to lose weight, it’s worth noting that you need to focus on the points above and not neglect some of them.
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 accumulation of fat 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 not only an unhealthy lifestyle is to blame, but also physiological problems (hormonal disorders, etc. ). It is better to see a doctor to find out the factors that provoke obesity.
The main causes of fat accumulation are:
- Constant stress In the mode of constant stress, the work of the internal organs is interrupted and hormonal disorders can easily begin, which directly affect the fluctuations of the weight (both up and down). Moreover, constant mental stress, bad mood, and well-being can lead to uncontrolled eating and overeating, which directly affects body weight.
- Diseases of the internal organs: Highlights of the list: diabetes mellitus, thyroid disorders, cardiovascular system. You also need the help of a doctor here. Once diagnosed, it will be clear whether the disease is related to weight gain.
- Hormonal disorders: They also occur in men, but in the postpartum period, after taking oral contraceptives, they are more often disturbed by women. 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 ways to remove pages
When starting the weight loss process, don’t forget about the statute - a balanced and comprehensive approach. You need to focus on every element of the fight against obesity, not just one thing.
Massages and wraps
These techniques have a more cosmetic effect. This is not to say that they do not affect body fat, but they do not affect the metabolic processes that are directly related to obesity and weight loss.
Massage and body wrap:
- tighten the body;
- give the skin freshness and elasticity;
- remove excess fluid.
It will be difficult or almost impossible to get rid of excess fat without exercise.
Physical exercises
Without training, it will be difficult to get rid of excess fat. Exercise, in addition to efficiently burning calories consumed, improves body quality, cardiovascular function, and speeds up metabolism.
Basic exercises for the waist and side:
- Twisting.
The starting position is on the floor. We press the lower part of the back to the floor, bending our legs to the knees. When exhaling, tear the buttocks and upper shoulder belt off the floor. The groin stays tight! The task is to touch the upper body of the knee. In doing so, you can use different variations of the exercise: touch the opposite knees with your elbow. You need to perform 3-4 sets for 20-30 reps. Exercise helps to strengthen the abdominal muscles, lower and lateral abdominal muscles.
- Rock climber.
The starting position is the elbow plank. Make sure your body is in a single line. When exhaling, tear the legs one by one and pull them to the chest. 3-4 sets of 10 repetitions are performed for each leg.
- Scissors.
The exercise aims to strengthen the lower press. The starting position is on your back. The hands are pressed against the body. Lift your legs, then collect and spread 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.
To make fat breakdown more effective, regular exercise at the gym is recommended. The abdominal muscles are strengthened not only by the abdominal point load, 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 deposits are destroyed if you suffer from a calorie deficit. When less energy enters the body than is spent, 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 "healthy" foods containing slow carbohydrates (cereals, vegetables), saturated vegetable fats (nuts, fish), fiber (vegetables and fruits). It is the girl’s job to give up bad eating habits and develop new and useful ones to replace them. Consumption of the following foods and products is minimized:
- fatty meats and other animal fats (butter);
- food fried in large quantities;
- rich cakes, sugar, milk chocolate;
- sweet soda;
- bread, canned food and sausages.
The most important advice of nutritionists when losing weight: do not force yourself, gradually change your eating habits, do not neglect regular exercise, get rid of stress (rest well at work and get enough sleep). Follow these simple rules and your flat stomach will not wait.