The sides and abdomen are a classic problem for women. Violation of the diet, based on calorie-rich foods, accumulates fat deposits in the lumbar region. The problem is corrected in classical ways: changes in eating habits along with physical activity. In this article, we will review the most effective ways to lose belly and side fat.
Basic principles of getting rid of fat waist
The main problem for most women is unbalanced throwing in weight loss. In order to soften the body, they often resort to radical measures: strict exhausting diets, intense but not cyclical physical activity. Side effects of this technique: metabolic insufficiency and a rapid set of lost pounds.
To effectively remove the abdomen and sides, you should take an integrated approach and combine:
- a balanced diet;
- regular physical activity;
- healthy full sleep;
- psychological work in changing eating habits.
When starting to lose weight, it’s worth remembering to focus on all of the issues listed above and not abandon some of them for one thing.
The effectiveness of weight loss depends directly 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 depends directly on the correct determination of the cause of body fat. Not only unhealthy lifestyle but also physiological problems (hormonal disorders, etc. ) are often to blame. It is better to consult a doctor to find out the factors that provoke obesity.
The main causes of fat accumulation in the sides are:
- Constant stress Constant stress disrupts the work 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 main places on the list are: diabetes, thyroid, cardiovascular disorders. Doctor's help is also needed here. Once diagnosed, it will be clear whether the disease is associated with weight gain.
- Hormonal disorders. This is also the case for men, but is more common for women after giving birth after taking 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.
Basic side removal methods
When starting the weight loss process, keep in mind the basic rule - a balanced and comprehensive approach. You should focus on all the elements of fighting overweight, not on one thing.
Massages and wraps
Rather, these methods have a cosmetic effect. This is not to say that they do not affect body fat, but do not affect metabolic processes directly related to obesity and weight loss.
Massage and body wrap help to:
- tighten the body;
- give the skin freshness and elasticity;
- remove excess fluids.
Without exercise, it will be difficult or almost impossible to get rid of excess fat.
Physical exercises
Without exercise, it will be difficult to get rid of excess fat. In addition to effectively burning calories consumed, exercise improves body quality, cardiovascular function, and speeds up metabolism.
Basic waist and side exercises:
- Rotation.
The starting position lies on the floor. We press the lower back to the floor, bend our legs across the knees. Exhalation should remove the buttocks and upper shoulder strap from the floor. The back remains tight! The task is to touch the knees with the upper body. You can use different exercises during the process: tap the opposite knees with your elbows. You should do 3-4 sets of 20-30 reps. Exercise helps to strengthen the abdominal muscles, lower and lateral abs.
- Mountaineers.
The starting position is the board on the elbows. Make sure the body is aligned. As we exhale, we tear off our legs one by one and pull them to our chest. For each leg we perform 3-4 sets of 10 reps.
- Scissors.
The exercises aim to strengthen the lower press. The starting position lies on your back. The hands are pressed against the body. Raise your legs, then connect and unfold 20-30 times.
When 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, it is recommended to exercise regularly in the gym. The abdominal muscles are strengthened not only from the point load of 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 there is a lack of calories. When less energy enters the body than is released, the fat burning process 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 task is to give up bad eating habits and create new and usefulConsumption of the following dishes and products is kept to a minimum:
- fatty meats and other animal fats (butter);
- dishes fried in large quantities of oil;
- saturated pastries, sugar, milk chocolate;
- sweet soda;
- bread, preserves and sausages.
The main advice of nutritionists when losing weight: do not translate yourself, gradually change your eating habits, do not forget to exercise regularly, get rid of stress (take a good rest from work and get enough sleep). Follow these simple rules and a flat stomach won’t stop you from waiting.