The sides and abdomen are a classic problem area in women. In case of violation of the diet, which are based on foods high in calories and carbohydrates, fat accumulates in the waist area. The problem is corrected in classic ways: changes in eating habits combined with physical activity. In this article, we will look at the most effective approaches to belly and fat loss.
Basic principles to get rid of a thick waist
The main problem for most women is an unbalanced approach to weight loss. In pursuit of a toned body, they often resort to radical measures: strict exhaustive diets, intense but not cyclical physical activity. Side effects of this technique: metabolic insufficiency and a rapid set of weight loss.
To effectively remove the abdomen and ribs, you need to take a holistic approach and combine:
- balanced nutrition;
- normal physical activity
- healthy full sleep
- psychological work to change eating habits.
When you start to lose weight, it is worth remembering that you should focus on all the above points and not neglect any of them in favor of one thing.
The effectiveness of weight loss depends directly on the correct determination of the cause of the appearance of body fat.
Causes of sagging ribs and accumulation of fat in the waist area
The effectiveness of weight loss depends directly on the correct determination of the cause of the appearance of body fat. Often, not only an unhealthy lifestyle is responsible, but also physiological problems (hormonal disorders, etc. ). To find out the causes of obesity, it is best to consult a doctor.
The main reasons for the accumulation of fat on the ribs include:
- Constant stress In the mode of permanent stress, the work of internal organs is interrupted and hormonal disturbances can easily begin, which directly affects weight fluctuations (both up and down). In addition, constant mental stress, bad mood and well-being can lead to uncontrolled diet and overeating, which directly affects body weight.
- Diseases of the internal organs. Highlights on the list are: diabetes, thyroid disorders, cardiovascular system. The help of a doctor is also required here. Once diagnosed, it will be clear if the disease is associated with weight gain.
- Hormonal disorders. They also occur in men, but most often bother women during childbirth, after taking oral contraceptives. A medical examination is also required here.
Knowing the normal reasons for weight gain will make it much easier to lose those extra pounds and tighten your waist.
The main ways to remove the ribs
When starting the weight loss process, do not forget the basic rule - a balanced and comprehensive approach. You need to focus on all the elements of the fight against obesity and not just one thing.
Massage and wraps
These techniques have a rather cosmetic effect. This does not mean that they do not affect body fat, but they do not affect the metabolic processes directly related to obesity and weight loss.
Help with massage and body wrap:
- tighten the body
- 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 efficiently 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:
- Twist.
The starting position is on the floor. We press down on the floor, we bend our legs at the knees. When exhaling, tear your buttocks and upper shoulder girdle off the floor. The lumbar region remains tight! The goal is to touch the knees with the upper body. In the process, you can use different variations of the exercise: touch the opposite knees with your elbows. You should perform 3-4 sets for 20-30 repetitions. Exercise helps strengthen the abdominal, lower and lateral abdominal muscles.
- Rock climber.
The starting position is the plank at the elbows. Make sure the body is aligned in a single line. On the exhale, tear the legs one by one and pull them to the chest. Do 3-4 sets of 10 repetitions for each leg.
- Scissors.
The exercise aims to strengthen the lower extremities. The starting position is on your back. The hands are pressed against the body. Lift your legs, then gather them and spread them 20-30 times.
When you exercise 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 is recommended in the gym. The abdominal muscles are strengthened not only by a point load on the abdomen, but also by complex exercises (squats, running).
A balanced diet is the basis of weight loss.
Diet
A balanced diet is the basis of weight loss. Fat deposits begin to break down when you are low on calories. When less energy enters the body than is expended, the fat burning process begins.
However, the basic rule of nutrition 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 mission 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);
- dishes fried in a large amount of oil.
- rich pastries, sugar, milk chocolate
- baking soda
- bread, canned food and sausages.
The main tips of nutritionists when you lose weight: do not push yourself, gradually change your eating habits, do not neglect regular exercise, get rid of stress (give yourself a good rest from work and get enough sleep). Follow these simple rules and a flat stomach will not make you wait.