The sides and abdomen are a classic problem area in women. In the case of diet violations, relying on high-calorie carbohydrate foods, fat deposits accumulate in the waist area. The problem is corrected in classical ways: changes in dietary habits in combination with physical activity. In this article, we will look at the most effective ways to lose belly and arm fat.
Basic principles of getting rid of a fat waist
The main problem for most women is an unbalanced approach to weight loss. In pursuit of a toned body, they often use radical measures: strict exhausting diets, intense but not cyclical physical activity. Side effects of this technique: metabolic failure and a rapid set of pounds lost.
To effectively remove the abdomen and sides, you need to follow an integrated approach and combine:
- Balanced diet;
- regular physical activity;
- complete healthy sleep;
- psychological work to change eating habits.
When you start to lose weight, it is worth remembering that you need to focus on all the above points and not neglect some of them in favor of one thing.
The effectiveness of weight loss depends directly on accurately determining the cause of the appearance of body fat.
Causes of sagging sides and accumulation of fat in the waist area
The effectiveness of weight loss depends directly on accurately determining the cause of the appearance of body fat. Often, it is not only an unhealthy lifestyle to blame, but also physiological problems (hormonal disruption, etc. ). To find out the factors that provoke overweight, it is best to consult a doctor.
The main reasons for the accumulation of fat on the sides include:
- Constant stress In the mode of permanent stress, the work of internal organs breaks down and hormonal disorders can easily start, which directly affects 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 gland disorders, 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 disruption. They also occur in men, but most often bother women in the postpartum period, after taking oral contraceptives. A medical examination is also required here.
Knowing the physiological reasons for weight gain, it will be much easier to lose those extra pounds and tighten the waist.
The main ways to remove the sides
When you start the weight loss process, do not forget about the basic rule - a balanced and comprehensive approach. You need to focus on all the elements of the fight against excess weight, and not just one thing.
Massages and wraps
These techniques rather have a cosmetic effect. This is not to say that they do not affect body fat, but they do not affect metabolic processes directly related to overweight and weight loss.
Help for body massage and wrapping:
- 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 exercises
It will be difficult to get rid of excess fat without exercise. In addition to effectively burning the calories consumed, exercise improves body quality, cardiovascular system performance, and speeds up metabolism.
Basic exercises for the waist and sides:
- Twisting.
The starting position is lying on the floor. We press the lower back to the floor, make the legs at the knees. When extracting, you need to pull the buttocks and upper shoulder girdle off the floor. The thigh remains tight! The task is to touch the knees with the upper body. In the process, you can use different variations of the exercise: touch the opposite knees to the elbows. You should perform 3-4 sets for 20-30 repetitions. Exercises help strengthen the muscles of the abdomen, lower and lateral abs.
- Rock climber.
The starting position is the plank at the elbows. Make sure the body is lined up in a single line. In breathing, we lift the legs one by one and pull them to the chest. We perform 3-4 sets of 10 reps for each leg.
- Scissors.
The exercise aims to strengthen the lower press. The starting position is lying on your back. The hands are pressed against the body. Lift the legs, then join and spread 20-30 times.
When you practice 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 loss, regular exercise in the gym is recommended. The abdominal muscles are strengthened not only by a point of load on the abdomen, but also by complex exercises (squatting, running).
A balanced diet is the basis of weight loss.
diets
A balanced diet is the basis of weight loss. Fat deposits begin to break down when you are in a calorie deficit. 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. Its essence is the consumption of foods that contain "healthy", 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 ones to replace them. Consumption of the following dishes and products is minimized:
- fatty meats and other animal fats (butter);
- fried dishes in a large amount of oil;
- rich pastries, sugar, milk chocolate;
- sweet soda;
- bread, canned food and sausage.
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 sleep) Follow these simple rules anda flat stomach will not keep you waiting.