The sides and abdomen are classic problem areas for women. If you violate your diet and rely on high-calorie and high-carbohydrate foods, fat will accumulate in your waist. This problem is corrected in a classic way: a combination of changes in eating habits and physical activity. In this article, we will explore the most effective way to lose belly and waist fat.
The basic principle of getting rid of cellulite
The key problem for most women is the imbalance of weight loss methods. In order to pursue a healthy body, they often take radical measures: strict consumption diet, strenuous but non-periodical physical activity. Side effects of this technique: metabolic failure and rapid weight loss.
In order to effectively remove the abdomen and sides, you should follow a comprehensive approach and combine:
- Balanced diet;
- Regular physical exercise;
- Healthy and adequate sleep;
- Psychological work to change eating habits.
When starting to lose weight, it’s worth remembering that you need to focus on all the above points instead of ignoring some of them for one thing.
The effect of weight loss directly depends on the correct judgment of the cause of body fat.
Causes of sagging waist and fat accumulation
The effect of weight loss directly depends on the correct judgment of the cause of body fat. Usually, it is not only due to unhealthy lifestyle, but also to physical problems (hormonal imbalance, etc. ). To find out what causes obesity, it is best to consult a doctor.
The main causes of fat accumulation on both sides include:
- Constant pressure In the permanent pressure mode, the work of internal organs is disturbed, and hormonal imbalance can easily start, which directly affects weight fluctuation (up and down). In addition, continuous mental stress, bad mood and well-being can lead to uncontrolled eating and overeating, which directly affects weight.
- Visceral diseases. The key parts in the list are: diabetes, thyroid disease, 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. This can also happen in men, but it is more common for women during the postpartum period after taking oral contraceptives. A medical examination is also required here.
To understand the physiological causes of weight gain, it will be much easier to lose excess weight and tighten your waist.
The main method of removing the sides
When starting the weight loss process, don't forget the basic rule-a balanced and comprehensive approach. You should focus on all the elements of fighting overweight, not just one thing.
Massage and wrap
On the contrary, these techniques have cosmetic effects. This does not mean that they do not affect body fat, but that they do not affect the metabolic processes directly related to obesity and weight loss.
Massage and body wrap help:
- Tighten the body
- Give skin freshness and elasticity;
- Remove excess liquid.
It is difficult or almost impossible to remove excess fat without exercise.
Physical Exercise
It is difficult to get rid of excess fat without exercise. Exercising can not only effectively burn calories consumed, but also improve physical fitness, work on the cardiovascular system, and speed up metabolism.
Basic exercises for waist and side:
- distortion.
The starting position is lying on the floor. We press our lower back on the floor and bend our legs at the knees. When you exhale, you need to remove the hips and upper shoulder straps from the floor. The waist is still tight! The task is to touch the knees with the upper body. In this process, you can use different practice methods: touch your elbow to the opposite knee. You should do 3-4 sets and repeat 20-30 times. Exercise helps strengthen the abdominal muscles, lower abdomen and side abdominal muscles.
- Rock climber.
The starting position is the plank at the elbow. Make sure the body is lined up. When we exhale, we tear off our legs one by one, and then pull them to our chest. We perform 3-4 sets of 10 repetitions for each leg.
- scissors.
This exercise aims to strengthen depression. The starting position is supine. Keep your hands close to your body. Lift your legs, then bring them together and unfold them 20-30 times.
When you practice 3-4 times a week, you will see the first result after 15 days. You can do the exercises at home.
In order to eliminate fat more effectively, it is recommended to exercise at the gym regularly. The strengthening of the abdominal muscles comes not only from the point load of the abdomen, but also from complex exercises (squats, running).
A balanced diet is the basis for weight loss.
diet
A balanced diet is the basis for weight loss. When you are in a calorie deficit, fat deposits begin to be destroyed. When the energy entering the body is less than the energy expended, the fat burning process begins.
However, the basic rule of diet is not fasting, but a healthy and nutritious diet. The essence is to eat foods that contain "healthy", slow carbohydrates (grains, vegetables), saturated vegetable fats (nuts, fish), and fiber (vegetables and fruits). The girl’s task is to give up bad eating habits and develop new useful habits to replace them. Minimize the consumption of the following dishes and products:
- Fatty meat and other animal fats (butter);
- Dishes fried in large quantities;
- Rich pastries, sugar, milk chocolate;
- Sweet soda
- Bread, canned food and sausages.
The main advice of a nutritionist when losing weight: Don’t force yourself, gradually change your eating habits, don’t neglect regular exercise, and get rid of stress (rest after get off work and get enough sleep). Follow these simple rules, a flat stomach won't keep you waiting.