The sides and abdomen are a classic problem area in women. In case of violation of the diet, eating a lot of high-calorie, high-carbohydrate foods will cause fat to accumulate in the waist area. The problem is corrected in the classic ways: changing eating habits combined with physical activity. In this article, we will look at the most effective methods of reducing belly and hip fat.
Basic principles to remove fat waist
The main problem for most women is an unbalanced weight loss method. To get a toned body, they often resort to radical measures: strict diets to exhaustion, intense but not cyclical physical activity. Side effects of this technique: impaired metabolism and rapid weight loss.
To effectively remove the abdomen and hips, you should follow the combined and combined method:
- balancing diet;
- regular physical activity;
- full healthy sleep;
- Psychological effects of changing eating habits.
When starting to lose weight, it is important to remember that you need to focus on all of the above points and not ignore some of them in order to benefit one thing.
Effective weight loss directly depends on determining the exact cause of the appearance of body fat.
Causes of hanging on both sides and accumulation of fat in the waist area
Effective weight loss directly depends on determining the exact cause of the appearance of body fat. Often, the cause is not only an unhealthy lifestyle, but also a physiological problem (hormonal disorders, etc. ). To find out the factors that cause obesity, it is better to consult a doctor.
The main reasons for the accumulation of fat on the sides of the hips include:
- Constant stress In a regular stress mode, the work of internal organs is disrupted and hormonal disruptions can easily begin, which directly affects weight fluctuations (both increase and decrease). Moreover, often mental stress, bad mood can lead to uncontrolled eating and overeating, directly affecting body weight.
- Internal organ diseases Key positions on the list are: diabetes, thyroid disorders, cardiovascular system. Here, the doctor's help is also needed. Once diagnosed, it will become clear whether the disease is related to weight gain.
- Hormonal disorder. They also occur in men, but are more common in women in the postpartum period, after taking oral contraceptives. A health check is also required here.
Knowing the physiological reasons for weight gain, you will easily lose that excess weight and tighten your waistline.
Main ways to remove faces
When starting the weight loss process, 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.
Massage and wrap
These techniques, rather, have an aesthetic effect. This doesn't mean they don't affect body fat, but they do affect the metabolism that is directly linked to obesity and weight loss.
Body massages and wraps help:
- tighten the body;
- for youthful and elastic skin;
- Remove excess liquid.
It is very difficult or almost impossible to get rid of excess fat without exercise.
Physical exercise
It will be difficult to lose excess fat without exercise. In addition to effectively burning calories consumed, exercise also improves the quality of the body, the work of the cardiovascular system and increases the metabolic rate.
Basic exercises for the waist and sides:
- Twisted.
The starting position is lying on the floor. We press our lower back to the floor, bending our legs at the knees. As you exhale, you need to push your buttocks and upper shoulders off the floor. The tenderloin is still tight! The task is to touch the knees with the upper body. During this process, you can use different variations of the exercise: touch the elbow to the opposite knee. You should do 3-4 sets with 20-30 repetitions. Exercise helps strengthen the abs, lower abs, and sides.
- Climbing mountant man.
The starting position is the plank above the elbow. Make sure that the body of the body lines up in a straight line. As we exhale, we tear off the legs one by one and pull into the chest. We do 3-4 10 repetitions for each leg.
- Scissors.
The exercise aims to strengthen the lower press department. The starting position is lying on your back. Two hands pressed to the body. Raise the legs, then bring them together and do for 20-30 times.
When exercising 3-4 times/week, after 15 days you will see the first results. You can do the exercises at home.
To burn fat more effectively, you should exercise regularly in the gym. The abdominal muscles are strengthened not only from a point 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. The accumulated fat begins to be destroyed when you are in a calorie deficit. When less energy enters the body than it expends, fat burning begins.
However, the basic principle of the diet is not fasting, but a healthy and nutritious diet. Its essence is to consume foods that contain "healthy", slow carbohydrates (grains, vegetables), saturated vegetable fats (nuts, fish), fiber (vegetables and fruits). The task of the girl is to give up bad eating habits and develop new and useful habits to replace them. The consumption of the following dishes and products is minimized:
- fatty meats and other animal fats (butter);
- fried dishes with a large amount of oil;
- sugar-rich pastries, milk chocolate;
- sweet soda;
- sandwiches, canned goods 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 break from work)and get enough sleep). Follow these simple rules and a flat stomach won't keep you waiting.