The sides and abdomen are classic problem areas in women. If there is a violation of the diet, relying on high -calorie high -carbohydrate foods, fat accumulates in the waist area. The problem is corrected in a classical way: changes in dietary habits in combination with physical activity. In this article, we will look at the most effective approaches to losing belly and fat at the bottom.
The basic principle of getting rid of fat waist
The main problem for most women is an unbalanced approach to weight loss. In the pursuit of a toned body, they often take radical action: a strict grueling diet, vigorous physical activity, but not cyclical. Side effects of this technique: metabolic failure and a bunch of lost pounds.
To remove the abdomen and sides effectively, you should follow an integrated approach and combine:
- balanced diet;
- regular physical activity;
- healthy full sleep;
- psychological work to change eating habits.
When starting to lose weight, keep in mind that you need to focus on all of the above and not ignore a few things 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 hanging parts and accumulation of 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 unhealthy lifestyles that are to blame, but also physiological problems (hormonal disorders, etc. ). To find out the factors that drive obesity, it is better to see a doctor.
The main causes of fat accumulation on the sides include:
- Constant stress In the permanent stress mode, the work of internal organs is disrupted and hormonal disturbances can easily begin, which directly affects weight fluctuations (both up and down). Moreover, constant mental stress, bad mood and well-being can lead to uncontrolled eating and overeating, which directly affects weight.
- Diseases of internal organs. The main places in the list are: diabetes mellitus, disorders of the thyroid gland, cardiovascular system. The help of a doctor is also needed here. Once diagnosed, it will be clear if the disease is related to weight gain.
- Hormonal disorders. It also occurs in men, but more often bothers women in the postpartum period, after taking the contraceptive pill. A medical examination is also required here.
Knowing the physiological causes of weight gain, it will be easier to lose extra weight and tighten your waist.
The main way to remove the sides
When starting the process of losing weight, do not forget about the basic rules - a balanced and comprehensive approach. You should focus on all the elements of combating excess weight, and not just on one thing.
Massage and wrap
This technique has a cosmetic effect. This does not mean that they do not affect body fat, but they do not affect metabolic processes that are directly related to obesity and weight loss.
Massage aids and body wraps:
- tighten the body;
- gives freshness and elasticity to the skin;
- remove excess fluid.
It will be difficult or almost impossible to get rid of excess fat without exercising.
Physical training
It will be difficult to get rid of excess fat without exercising. In addition to burning calories consumed effectively, exercise improves body quality, the work of the cardiovascular system, and speeds up metabolism.
Basic exercises for the waist and sides:
- Turning.
The starting position is lying on the floor. We pressed our lower backs to the floor, bending our legs to our knees. While exhaling, you need to tear the buttocks and upper shoulder girdle off the floor. The waist stays tight! His job is to touch the knee with the upper body. In the process, you can use a variety of exercises: touch the knee opposite your elbow. You have to do 3-4 sets for 20-30 repetitions. Exercise helps strengthen the abdominal, lower abdomen and lateral muscles.
- Rock climber.
The starting position is the board at the elbow. Make sure the bodies are lined up in a row. While exhaling, we tore the legs one by one and pulled them to the chest. We did 3-4 sets of 10 repetitions for each leg.
- Scissors.
This exercise is intended to strengthen the bottom press. The starting position is on your back. Hands pressed to body. Lift your legs, then unite and spread them 20-30 times.
While training 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, it is recommended to do exercises in the gym. Abdominal muscles are strengthened not only from point loads on the abdomen, but also from 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 short of calories. When less energy enters the body than is expended, the fat burning process begins.
However, the basic rule of diet is not fasting, but a healthy and nutritious diet. The point is the intake of foods that contain "healthy", slow carbohydrates (grains, vegetables), saturated vegetable fats (nuts, fish), fiber (vegetables and fruits). The girl's job is to abandon bad eating habits and develop new and useful ones to replace them. Consumption of the following dishes and products is minimized:
- fatty meats and other animal fats (butter);
- dishes fried in large amounts of oil;
- rich pastries, sugar, milk chocolate;
- sweet soda;
- bread, canned food and sausages.
The main advice of nutritionists when losing weight: do not force yourself, change eating habits gradually, do not neglect regular exercise, relieve stress (give yourself a good rest from work and enough sleep) Follow these simple rules and stomachflat will not keep you waiting.