The sides and abdomen are a classic problem area in women. In case of violations of the diet, relying on high-calorie, high-carbohydrate foods, fat deposits accumulate in the waist area. The problem is corrected in the classic ways: changes in eating habits in combination with physical activity. In this article, we will look at the most effective approaches to losing belly and flank fat.
Basic principles of getting rid of a fat waist
The key problem for most women is an unbalanced approach to weight loss. In search of a toned body, they often resort to radical measures: exhausting strict diets, intense physical activity, but not cyclical. Side effects of this technique: metabolic failure and a rapid streak of lost pounds.
To effectively remove the belly and hips, you should follow an integrated approach and combine:
- balanced diet;
- regular physical activity;
- healthy and complete sleep;
- psychological work on changing eating habits.
When starting to lose weight, it is worth remembering that you need to focus on all the above points and not neglect some of them in favor of one thing.
The effectiveness of weight loss directly depends on the correct determination of the cause of the appearance of body fat.
Causes of drooping hips and fat accumulation 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 the fault lies not only with an unhealthy lifestyle, but also with physiological problems (hormonal disorders, etc. ). To find out the factors that cause obesity, it is best to consult a doctor.
The main reasons for the accumulation of fat in the sides include:
- Constant stress. In the permanent stress mode, the work of internal organs is disrupted and hormonal disruptions can easily begin, which directly affect weight fluctuations (both up and down). In addition, constant mental stress, bad mood and well-being can lead to binge eating and overeating, which directly affects body weight.
- Diseases of internal organs. The key places on the list are: diabetes mellitus, thyroid disorders, cardiovascular system. Here, too, the help of a doctor is needed. Once diagnosed, it will be clear if the disease is related to weight gain.
- Hormonal disorders They also occur in men, but more often they bother women in the postpartum period, after taking oral contraceptives. Here, too, a medical examination is required.
By knowing the physiological reasons for 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, don't forget the basic rule: a balanced and comprehensive approach. You should focus on all elements of the fight against excess weight and not just one thing.
Massages and packs
Rather, these techniques have a cosmetic effect. This does not mean that they do not affect body fat, but they do not affect the metabolic processes directly related to obesity and weight loss.
Massage and pack help:
- tighten the body;
- give the skin freshness and elasticity;
- remove excess liquid.
It will be difficult or almost impossible to get rid of the excess fat without exercise.
Phisical exercises
It will be difficult to get rid of the excess fat without exercise. In addition to effectively burning the calories consumed, exercise improves the quality of the body, the work of the cardiovascular system and speeds up the metabolism.
Basic exercises for the waist and hips:
- Twist.
The starting position is lying on the floor. We press the lower back to the floor, bend the legs at the knees. On the exhale, it is necessary to tear off the buttocks and upper shoulder girdle from the floor. The loin stays tight! The task is to touch the knees with the upper body. In the process, you can use various variations of the exercise - touch opposite knees with elbows. You should do 3-4 sets for 20-30 repetitions. Exercise helps strengthen the abdominal muscles, lower abdominals and side abdominals.
- Mountaineer.
The starting position is the elbow plank. Make sure the body lines up in one line. On the exhale, we tear off the legs one by one and pull them to the chest. We perform 3-4 sets of 10 repetitions for each leg.
- Scissors.
The exercise is intended to strengthen the lower press. The starting position is lying on your back. Hands are pressed to the body. Raise your legs, then bring them together and spread them 20-30 times.
When you train 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 exercise in the gym is recommended. The abdominal muscles are strengthened not only by a point load on the abdomen, but also by 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 begin to be destroyed when you are in a calorie deficit. When less energy enters the body than is expended, 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 containing "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 meat and other animal fats (butter);
- dishes fried in abundant oil;
- rich pastries, sugar, milk chocolate;
- sweet soda;
- bread, preserves and sausages.
The main advice of nutritionists when losing weight: do not force yourself, gradually change your eating habits, do not neglect regular exercise, get rid of stress (give yourself a good rest from work and get enough sleep). Follow these simple rules and a flat stomach won't keep you waiting.