The sides and abdomen are a classic problem area for women. In the case of dietary disorders, relying on high-calorie foods high in carbohydrates, fat deposits accumulate in the waist area. The problem is corrected in the classic way: changes in eating habits combined with physical activity. In this article, we will look at the most effective approaches to losing belly and hip fat.
Basic principles for removing the thick waist
The main problem for most women is the unbalanced approach to weight loss. In pursuit 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 insufficiency and rapid weight loss.
To effectively remove the abdomen and sides, you must follow an integrated approach and combine:
- balanced diet;
- regular physical activity;
- healthy full sleep;
- psychological work to change eating habits.
When you start to lose weight, it is worth remembering that you should concentrate on all the above points and not ignore some of them in favor of one thing.
The effectiveness of weight loss directly depends on the correct determination of the cause of body fat.
Causes of sagging sides and accumulation of fat in the waist area
The effectiveness of weight loss directly depends on the correct determination of the cause of body fat. Often not only the unhealthy lifestyle is to blame, but also the physiological problems (hormonal disorders, etc. ). To understand the factors that provoke obesity, it is better to consult a doctor.
The main reasons for the accumulation of fat on the side include:
- Constant stress In a regime of constant stress, the work of internal organs is disrupted and hormonal disturbances can easily begin, which directly affects the fluctuations in weight (both up and down). In addition, constant mental stress, low mood and well-being can lead to uncontrolled eating and overeating, which directly affects body weight.
- Diseases of the internal organs. Key places on the list are: diabetes, thyroid disorders, cardiovascular system. The help of a doctor is also needed here. Once diagnosed, it will become clear whether the disease is associated with weight gain.
- Hormonal disorders. They are also found in men, but are more common in women in the postpartum period after taking oral contraceptives. A medical examination is also required here.
Knowing the physiological reasons for gaining weight will make it much easier to lose those extra pounds and tighten your waist.
The main ways to eliminate the parties
When you start the process of losing weight, do not forget about the basic rule - 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 techniques have a rather cosmetic effect. This does not mean that they do not affect body fat, but they do not affect the metabolic processes that are directly related to obesity and weight loss.
Help for massage and body wrapping:
- tighten the body;
- give the skin freshness and elasticity;
- remove excess fluid.
It will be difficult or almost impossible to get rid of excess fat without exercise.
Exercise
It will be difficult to get rid of excess fat without exercise. In addition to efficiently burning calories consumed, exercise improves body quality, cardiovascular function and speeds up metabolism.
Basic exercises for the waist and sides:
- Twisting.
The starting position is lying on the floor. We press the lower back to the floor, bend the legs at the knees. When exhaling, you should detach the seat and upper shoulder girdle from the floor. The cross remains tight! The task is to touch the knees with the upper body. In the process, you can use different variants of the exercise: touch the opposite knees with your elbows. You need to perform 3-4 sets for 20-30 repetitions. Exercise helps to strengthen the abdominal muscles, lower and side abdomen.
- Rock climber.
The starting position is the elbow board. Make sure the body is aligned. When exhaling, 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 aimed at strengthening the lower press. The starting position is lying on your back. The hands are pressed to the body. Lift your legs, then gather them and spread them 20-30 times.
When you practice 3-4 times a week, after 15 days you will see the first results. You can do the exercises at home.
Regular exercise in the gym is recommended for more effective fat loss. The abdominal muscles are strengthened not only by point loading of the abdomen, but also by 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 you are calorie deficient. When less energy enters the body than is expended, the process of burning fat begins.
However, the main 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 task of the girl is to give up bad eating habits anddevelop new and useful to replace them. The consumption of the following dishes and products is minimized:
- fatty meat and other animal fats (butter);
- dishes fried in a large amount of butter;
- rich pastries, sugar, milk chocolate;
- sweet soda;
- bread, canned food 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 enough sleep). Follow these simple rules and a flat stomach will not make you wait.