The sides and abdomen are a classic problem for women. When the diet is disrupted, a layer of fat accumulates in the waist area, relying on foods high in high-calorie carbohydrates. The problem is corrected in the classical way: changes in eating habits combined with physical activity. In this article, we will look at effective ways to lose belly and wing fat.
Basic principles of getting rid of fat waist
The main problem for most women is an unbalanced approach to weight loss. In pursuit of a toned body, they often use radical measures: a very tired diet, intense but not cyclical physical activity. Adverse effects of this method: metabolic disorders and rapid weight loss.
To get the belly and sides effectively, you need to combine using an integrated method:
- proper nutrition;
- regular physical activity;
- healthy full sleep;
- Psychological work on changing eating habits.
When you start to lose weight, it is important to remember that all of the above should be taken into account and some of them should not be ignored in favor of something.
The effectiveness of weight loss depends on the correct identification of the cause of body fat.
Causes of lateral sagging and accumulation of fat in the lumbar region
The effectiveness of weight loss depends on the correct identification of the cause of body fat. In many cases, it is not only the lifestyle that is harmful to health, but also physiological problems (hormonal disorders, etc. ). It is important to consult a doctor to find out the factors that cause obesity.
The main reasons for the accumulation of fats are:
- Chronic stress Chronic stress can disrupt the functioning of internal organs and lead to hormonal imbalances, which directly affect weight changes (up and down). In addition, chronic mental stress, bad moods, and well-being can have a direct effect on body weight, leading to uncontrolled eating and overeating.
- Diseases of the internal organs The main places on the list: diabetes, thyroid, cardiovascular system disorders. Here you need the help of a doctor. Once diagnosed, it is clear that the disease is associated with weight gain.
- Hormonal Disorders They are more common in men, but in the postpartum period, women are more likely to be bothered after taking oral contraceptives. A medical examination is also required here.
Knowing the physiological causes of weight gain makes it easier to lose extra pounds and strengthen your waistline.
The main ways to remove the sides
When starting the weight loss process, the main rule is to remember a balanced and comprehensive approach. You need to focus on all the elements of the fight against obesity, not just one thing.
Massages and wraps
These methods have a cosmetic effect. This does not mean that they have no effect on body fat, but they do not affect the metabolic processes directly related to obesity and weight loss.
Massage and body wraps help:
- strengthening the body;
- give skin freshness and elasticity;
- Remove excess liquid.
It is difficult or almost impossible to get rid of excess fat without exercise.
Physical exercise
Without exercise, it is difficult to get rid of excess fat. In addition to effectively burning calories, exercise improves the functioning of the cardiovascular system and speeds up metabolism.
Basic exercises for the waist and sides:
- Twisting.
The initial position is here. We press the lower back to the floor and bend the legs at the knees. When exhaling, the hips and upper shoulder girdle should be removed from the floor. The waist stays strong! The task is to touch the knees with the upper part of the body. You can use different variations of the exercise in this process: touch the elbows and opposite knees. You need to make 3-4 sets to repeat 20-30 times. Exercise helps to strengthen the abdominal muscles, lower and lateral bones.
- Climbing.
The starting position is the board at the elbows. Make sure the body is lined up. When we exhale, we pull our legs out one by one and pull them to our chest. Do 10 repetitions 3-4 times for each leg.
- Scissors.
The exercise is aimed at strengthening the lower press. The starting position is on your back. The hands are pressed against the body. Raise your legs, then bring them together and stretch 20-30 times.
When you exercise 3-4 times a week, you will see the first results after 15 days. You can do the exercises at home.
To get rid of fat effectively, it is recommended to exercise regularly in the gym. Abdominal muscles are strengthened not only by the point load on the abdomen, but also by complex exercises (bending, running).
A balanced diet is the basis of weight loss.
Diet
A balanced diet is the basis of weight loss. Fat residues begin to disappear 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 nutrition is not fasting, but healthy and wholesome eating. Its essence is the use of "healthy" foods that contain slow carbohydrates (cereals, vegetables), saturated vegetable oils (nuts, fish), fiber (fruits and vegetables). The girl's task is to give up bad eating habits and develop new and healthy habits instead. Consumption of the following utensils and products will be minimized:
- fatty meat and other animal fats (fat);
- large frying pans;
- rich pastries, sugar, milk chocolate;
- baking soda;
- bread, canned food and sausages.
The main advice of nutritionists in weight loss: do not force yourself, gradually change your eating habits, do not neglect exercise, get rid of stress (get a good rest from work and get enough sleep). Follow these simple rules so that a flat stomach does not wait for you.