The sides and abdomen are a classic problem area in women. In case of violation of the diet, leaning on high-calorie high-carbohydrate foods, fat accumulates in the waist area. The problem is corrected by classical methods: diet with physical activityChange in habits. In this article, we will look at the most effective ways to reduce belly and belly fat.
The basic principles of getting rid of a fat waist
The main problem for most women is an unbalanced approach to losing weight. 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 failure. And a quick set of pounds lost.
In order to effectively remove the abdomen and sides, you should adhere to an integrated approach and combine:
- balanced diet;
- regular physical activity;
- healthy full 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 ignore 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.
Due to hanging arms 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 an unhealthy lifestyle to blame, but also physical problems (hormonal disruptions, etc. Factors that provoke obesity. It is better to consult a doctor to find out.
The main causes of fat accumulation in the arms include:
- In a state of constant stress, the work of internal organs is disrupted and hormonal disruptions can easily begin, which directly affects the fluctuations in weight (both up and down). In addition, constant mental stress, Bad mood and health can lead to uncontrolled eating and overeating, which directly affects body weight.
- Diseases of the internal organs occupy a prominent place in the list: diabetes mellitus, disorders of the thyroid gland, cardiovascular system. The help of a doctor is also needed here. Once diagnosed, it will be clear whether the disease is related to weight gain.
- Hormonal disruption. They also occur in men, but more often trouble women in the postpartum period after taking oral contraceptives. Medical examination is also necessary here.
By knowing the physical causes of weight gain, it will be much easier to shed those extra pounds and tighten your waist.
The main ways to remove the sides
When starting the process of losing weight, do not forget about the basic rule - a balanced and comprehensive approach. You should focus on all elements of the fight against excess weight, and not just on one thing.
massage and wrap
These techniques, rather, have 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 and body wrap help:
- 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.
Physical exercise
It will be difficult to get rid of 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 sides:
- Rotate.
The starting position is lying on the floor. We press the lower back to the floor, bend our legs at the knees. On exhalation, you need to tear off the buttocks and upper shoulder girdle from the floor. The waist is tight! The task is to touch the knees with the upper body. In this process, you can use different variations of the exercise: Touch the opposite knee with your elbow. You should do 3-4 sets for 20-30 repetitions. Exercise absHelps to strengthen the muscles of the lower and lateral abdominals.
- rock climber.
The starting position is the plank at the elbows. Make sure the body is in a line up. On the exhale, we tear off the legs one by one and pull them up to the chest. We do 3-4 of 10 repetitions for each leg. let's set.
- scissors.
The purpose of the exercise is to strengthen the lower press. The starting position is lying on your back. Hands are pressed to the body. Raise your legs up, then bring them together and stretch them 20-30 times.
Practicing 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 exercises in the gym are recommended. The abdominal muscles are strengthened not only with a point load on the abdomen, but also with complex exercises (squats, running).
A balanced diet is the basis of weight loss.
Diet
A balanced diet is the cornerstone of weight loss. When you are deficient in calories, fat tends to accumulate. When less energy enters the body than expended, the process of burning fat begins.
However, the basic rule of the diet is not fasting, but a healthy and nutritious diet. Its essence is "healthy", foods containing slow carbohydrates (cereals, vegetables), saturated vegetable fats (nuts, fish), fiber (vegetables and fruits)The girl's task is to give up bad eating habits and develop new and useful habits to replace them. Consumption of the following recipes and products is minimized:
- fatty meats and other animal fats (butter);
- dishes fried in large quantities 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 your eating habits gradually, do not neglect regular exercise, get rid of stress (give yourself a good rest from work and get enough sleepFollow these simple rules and a flat stomach won't keep you waiting.