The sides and abdomen are a classic problem area in women. In the case of a diet violation, based on high-calorie carbohydrate foods, fat deposits accumulate in the lumbar region. The problem is solved in the classic way: changes in eating habits with physical activity. In this article, we will discuss the most effective approaches to losing belly and flank fat.
Basic principles of getting rid of fat waist
The main problem for most women is the unbalanced approach to weight loss. To give 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 rapid set-up of lost pounds.
To effectively remove the belly and sides you need to 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, we need to remember that you need to concentrate on all the above points and ignore some of them in favor of one thing.
The effectiveness of weight loss directly depends on correctly determining the cause of body fat formation.
Causes of sagging of the sides and accumulation of fat in the lumbar region
The effectiveness of weight loss directly depends on correctly determining the cause of body fat formation. Often, not only unhealthy lifestyle is to blame, but also physiological problems (hormonal disorders, etc. ). It is best to consult a doctor to find out the factors provoking obesity.
The main reasons for the accumulation of fat in the sides are:
- Constant stress In a state of constant stress, the work of internal organs is disrupted and hormonal disorders begin easily, which directly affects the weight fluctuations (both up and down). Moreover, constant mental stress, bad mood and well-being can lead to uncontrolled eating and eating, which directly affects body weight.
- Diseases of the internal organs. The main places on the list are: diabetes mellitus, thyroid disorders, 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 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.
If you know the physiological causes of weight gain, it will be much easier to lose those extra pounds and tighten your waist.
The main ways of removing the sides
When starting the weight loss process, do not forget the basic rule - a balanced and comprehensive approach. You need to concentrate on all the elements of the fight against excess weight and not just one thing.
Massages and bandages
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 and body wrapping assistance:
- Body tightening;
- Give the skin freshness and elasticity;
- Remove excess liquid.
It will be difficult or almost impossible to get rid of excess fat without exercise.
Physical exercises
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 year and pages:
- Twisted.
The starting position is lying on the floor. We rested the bottom on the floor, legs bent at the knees. When exhaling, you should destroy the buttocks and upper shoulder girdle from the floor. The waist stays tight! The task is to touch the knees to the upper body. In this process you can use different variations of the exercise: elbows touch the opposite knees. You should perform 3-4 sets for 20-30 repetitions. Exercise helps to strengthen the abdominal muscles, lower and lateral abscesses.
- Rock climber.
The initial condition is a plaque on the elbows. Make sure the body is straight in one line. As soon as we exhale, we lift our legs one by one and pull on our chest. We perform 3-4 repetitions of 10 repetitions on each leg.
- რCratle.
The exercise is aimed at strengthening the lower press. The starting position is lying on your back. The hands are pressed against the body. Lift the legs, then bend each other and unfold 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.
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 (sitting, running).
A balanced diet is the basis of weight loss.
Diet
A balanced diet is the basis of weight loss. Destroying fat deposits begins when you are deficient in calories. When less energy is expended in the body than is expended, the process of burning fat begins.
However, the basic rule of diet is not fasting, but a healthy and nutritious diet. Its essence is to eat "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 change them. Consumption of the following dishes and products is minimized:
- Fatty meats and other animal fats (butter);
- Dishes fried in large quantities in oil;
- Rich cakes, 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, avoid stress (get a good rest from work and get enough sleep). Follow these simple rules and a flat stomach is not waiting for you.