The flanks and abdomen are a classic problem area for women. In violation of the diet, leaning on high-calorie, high-carbohydrate foods, fat deposits accumulate in the lumbar region. The problem is corrected in classical 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 fat waist
The main problem for most women is an unbalanced approach to weight loss. In search of a toned body, they often resort to radical measures: strict, exhausting diets, intense, but not cyclical physical activity. Side effects of this technique: metabolic failure and a rapid set of weight loss.
To effectively remove the core and sides, you must take an integrated approach and combine:
- balanced diet;
- regular physical activity;
- healthy full sleep;
- Psychological studies on changing eating habits.
It is worth remembering that when starting to lose weight, you should concentrate on all of the above points and not neglect some in favor of something.
The effectiveness of weight loss directly depends on the correct determination of the cause of the appearance of body fat.
Causes of sagging and fat in the waist area
The effectiveness of weight loss directly depends on the correct determination of the cause of the appearance of body fat. Often, it is not only an unhealthy lifestyle that is to blame, but also physiological problems (hormonal disruptions, etc. ). It is better to consult a doctor to find out the factors that provoke obesity.
The main causes of fat accumulation on the sides are:
- Constant stress In the mode of persistent stress, the work of internal organs is disturbed, and hormonal disruptions can easily begin, which directly affects weight fluctuations (both up and down). In addition, constant mental stress, bad mood and well-being can lead to uncontrolled eating and overeating, which directly affects body weight.
- Diseases of internal organs Important places in the list are: diabetes mellitus, disorders of the thyroid gland, cardiovascular system. A doctor's help is also needed here. Once the diagnosis is made, it will become clear whether the disease is associated with weight gain.
- Hormonal disruptions occur in men as well, but they more often bother women in the postpartum period after taking birth control pills. A medical examination is also required here.
Knowing the physiological causes of weight gain, it will be much easier to lose those extra pounds and tighten your waist.
The main ways to remove the sides
When starting the weight loss process, remember the basic rule - a balanced and comprehensive approach. You should focus on all elements of the fight against excess weight, not just one thing.
Massages and wraps
These techniques have a rather cosmetic effect. This is not to say that they do not affect body fat, but they do not affect the metabolic processes directly related to obesity and weight loss.
Massage and body wrap help:
- tighten the body;
- giving 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
It will be difficult to get rid of excess fat without exercise. Exercise, in addition to effectively burning the calories consumed, improves the quality of the body, the work of the cardiovascular system and accelerates metabolism.
Basic exercises for the waist and sides:
- twist.
The starting position is lying on the floor. We press the lower back to the floor, bend our legs at the knees. On the exhalation, you need to tear the hips and upper shoulder girdle off the floor. The waist stays tight! The task is to touch the knees with the upper body. In this process, you can use several variations of the exercise: touch the opposite knees with your elbows. You should do 3-4 sets of 20-30 reps. Exercise helps strengthen the abdominal muscles, lower and lateral abdominal muscles.
- Rock climber.
The starting position is the plank at the elbows. Make sure the body is aligned in a single row. On the exhalation, we tear off the legs one by one and pull them towards the chest. We do 3-4 sets of 10 repetitions for each leg.
- Scissors.
The exercise is aimed at strengthening the lower press. The starting position is lying on your back. Hands are pressed to the body. Lift your legs, then bring them together and spread them 20-30 times.
Apply 3-4 times a week and you will see the first results after 15 days. You can do the exercises at home.
Regular exercise in the gym is recommended for more effective fat breakdown. Abdominal muscles are strengthened not only from a point load on the abdomen, but also from complex exercises (squatting, running).
A balanced diet is the basis of weight loss.
Diet
A balanced diet is the basis of weight loss. When there is a calorie deficit, fat deposits begin to disappear. The process of burning fat begins when less energy enters the body than is spent.
But 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). The task of the girl is to abandon bad eating habits and develop new and useful ones in their place. The consumption of the following dishes and products is minimized:
- fatty meat and other animal fats (butter);
- deep-fried dishes;
- rich pastries, candy, milk chocolate;
- sweet soda;
- bread, preserves and sausages.
The main advice of nutritionists when losing weight: do not push yourself, gradually change your eating habits, do not neglect regular exercise, get rid of stress (well rest from work and get enough sleep). Follow these simple rules, a flat stomach will not keep you waiting.