The sides and abdomen are classic problem areas in women. In case of violation of diet, relying on foods with high calorie content and high carbohydrate content, fat deposits accumulate in the waist region. The problem is corrected in classic ways: changes in eating habits in combination with physical activity. In this article, we'll look at the most effective approaches to losing belly and flank fat.
Basics to Get Rid of a Fat Waist
The main problem for most women is an unbalanced approach to losing weight. In search of a toned body, they often resort to radical measures: strictly exhaustive diets, intense physical activity, but not cyclical. Side effects of this technique: metabolic failure and a lot of pounds lost quickly.
To effectively remove the belly and sides, you must follow an integrated approach and combine:
- Balanced diet;
- regular physical activity;
- healthy complete sleep;
- psychological work in changing eating habits.
When starting to lose weight, it is worth remembering that you need to focus on all of the above points and not neglect some of them in favor of just one.
The effectiveness of weight loss depends directly on correctly determining the cause of the appearance of body fat.
Causes of lateral flanks and fat accumulation in the waist region
The effectiveness of weight loss depends directly on correctly determining the cause of the appearance of body fat. Often the blame is not only on an unhealthy lifestyle, but also on physiological problems (hormonal disorders, etc. ). To find out the factors that trigger obesity, it is best to consult a doctor.
The main reasons for fat accumulation on the sides include:
- Constant stress In permanent stress mode, the work of Organs internal organs is interrupted and hormonal disturbances can easily start, which directly affects weight fluctuations (up and down). In addition, constant mental stress, bad mood and well-being can lead to uncontrolled and excessive eating, which directly affects body weight.
- Diseases of Organs internal organs. The main sites on the list are: diabetes mellitus, thyroid gland disorders, cardiovascular system. The help of a doctor is also needed here. Once diagnosed, it will be clear whether the disease is related to weight gain.
- Hormonal disturbances. They also occur in men, but are more frequent in women in the postpartum period, after taking oral contraceptives. A medical examination is also required here.
Knowing the physiological reasons for weight gain will make it much easier to lose those extra pounds and tighten your waist.
The main ways to remove sides
When starting the weight loss process, don't forget the basic rule - a balanced and comprehensive approach. You should focus on all elements of the fight against being overweight, not just one thing.
Massages and wraps
These techniques have, rather, a cosmetic effect. This does not mean that they do not affect body fat, but they do not affect metabolic processes directly related to obesity and weight loss.
Massage and body wrap help:
- tighten the body;
- provide freshness and elasticity to the skin;
- remove excess fluid.
It will be difficult or nearly impossible to get rid of excess fat without exercise.
Physical exercises
It will be difficult to get rid of excess fat without exercise. In addition to effectively burning the calories consumed, exercise improves the quality of the body, the functioning of the cardiovascular system and speeds up metabolism.
Basic exercises for the waist and sides:
- Cheering.
The starting position is lying on the floor. We press our lower back against the floor, bend our legs at the knees. On exhalation, you need to pull your buttocks and shoulder girdle off the floor. The loin is still tense! The task is to touch your knees with your upper body. In the process, you can use several variations of the exercise: Touch the opposite knees with your elbows. You should perform 3-4 sets for 20-30 reps. The exercises help to strengthen your abdominal, lower abdominal and lateral muscles.
- Climber.
The starting position is the plank at the elbows. Make sure the body is lined up on a single line. On exhalation, we pull out our legs one by one and pull them to our chest. We performed 3-4 sets of 10 reps for each leg.
- Scissors.
The exercise aims to strengthen the lower pressure. The starting position is lying on your back. Hands are pressed against the body. Raise your legs, bring them together and spread them 20 to 30 times apart.
By practicing 3-4 times a week, after 15 days you will see the first results. You can do the exercises at home.
For more effective fat destruction, regular gym workouts are recommended. The abdominal muscles are strengthened not only with a punctual load on the abdomen, but also with complex exercises (squats, running).
A balanced diet is the foundation of weight loss.
Diet
A balanced diet is the foundation of weight loss. Fat deposits start to break down when you are in a caloric deficit. When less energy enters the body than is expended, the fat burning process starts.
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 (cereals, vegetables), saturated vegetable fats (nuts, fish), fiber (vegetables and fruits). The girl's task is to abandon bad eating habits and develop new and useful ones to replace them. The consumption of the following dishes and products is minimized:
- fatty meats and other animal fats (butter);
- dishes fried in large amounts of oil;
- rich pies, sugar, milk chocolate;
- sweet soda;
- bread, preserves and sausages.
The nutritionist's main advice to lose weight: don't force yourself, gradually change your eating habits, don't neglect regular exercise, get rid of stress (take a good rest from work and sleep well). Follow these simple rules and a flat stomach won't keep you waiting.