How to remove belly and sides: nutrition tips and a set of exercises for women

If you want to remove fat from certain parts of the body, then you need to approach the problem comprehensively. Each person has their own problem areas, fat in the body is distributed unevenly, which means it will also be lost unevenly. Therefore, be prepared for the fact that there is no single pill for local fat deposits. There is a single path that lies through proper nutrition, exercise, healthy sleep and massages. But first things first.

Causes of fat on the sides of women

Reason #1

If belly fat began to rapidly accumulate, and the diet did not change, this may be a signal of a violation of the endocrine functions of the ovaries or thyroid gland . To begin with, you can contact a gynecologist, the doctor will order hormone tests, and if an imbalance is detected, he will prescribe a treatment package that will affect further weight stabilization. The main causes of imbalance can be gynecological diseases, cycle disorders, stress, the postpartum period and lactation.

Reason #2

Lack of enzymes that process fats and carbohydrates. If nutrients are not broken down and absorbed properly, they lead to fat deposits. A gastroenterologist can identify this cause by prescribing the necessary tests.

Reason #3

Poor nutrition contributes to the accumulation of fat in the abdomen, sides, thighs and buttocks. Eating high-calorie foods, irregular and poor nutrition over time leads to reasons such as a slowdown in metabolism and a supply of nutrients “in the depot”. Excessive consumption of carbohydrates or fats, especially in the evening, is the main cause of excess weight, since overeating leads to excess calories in the diet that the body is unable to process.

Reason #4

Fasting, poor and infrequent meals , which are often resorted to by those who want to lose weight, are also the reasons why fat is deposited on the stomach and sides. These factors lead to a decrease in metabolic rate, and the body experiences stress at this time. If food is not supplied for a long time, the body stores nutrients in the form of subcutaneous fat so that in case of hunger it can “eat” itself.

Reason #5

Lack of sleep and rest also affects the deposition of fat in the abdomen and sides, as it contributes to a decrease in metabolism, disruption of circadian rhythms (sleep-wake) and also leads to the accumulation of fat in the depot. Often these reasons arise in women who work 24 hours a day or on night shifts, at a time when the body should rest. Especially meals or the slightest snacks at this time are unable to be processed by a sleepy body.

Reason #6

A sedentary lifestyle , although least of all, also contributes to fat deposits, but more likely in the case of poor nutrition. A balanced diet, balance of hormones, normal functioning of all organs and systems must cope with the incoming substances throughout the day, even without stress. Poor mobility during the day is unable to consume the daily calorie intake as energy.

Is it possible to remove the sides in a short time?

Are you desperate to solve the problem and are thinking about liposuction? Get these thoughts out of your head! You can remove the sides yourself, quickly and efficiently.

The only safe way is to expend more energy than you consume. In other words, move more and eat less.

To quickly achieve results, eat right and perform a special set of exercises and self-massage on the sides and abdomen. Connect vacuum cans, dry brushes, needle applicators. Master visceral techniques that melt fat on the internal organs in the abdominal cavity. It is the most difficult to get rid of, but it is possible.

Are your stomach and sides growing due to stress? We remember that stress is a provoking factor of abdominal obesity, and we exclude it from life. When it comes to hormones, you need to eliminate the cause; diet and exercise alone will not solve the problem.

The main thing is to remember that you are your own creator. The waist can become 3-10 centimeters smaller in three weeks. All in your hands.

Now for detailed instructions.

Recommendations: how to remove sides

Knowing the role of nutrients will help you properly regulate your diet, without compromising your taste preferences and figure.

Proteins – consisting of amino acids, promote the growth and formation of new cells. The main advantage for those losing weight is that these substances are unable to be deposited as subcutaneous fat. Low-fat protein foods can be consumed whenever you like. In a diet for weight loss, proteins should be contained in an amount of 50-60% of the total calorie content.

Fats can be saturated or unsaturated. Saturated fats should be excluded as much as possible, but not completely, from the diet due to their high cholesterol content and high calorie content (1 g of fat contains 9 kilocalories). The latter are necessary in the diet for all women, not only for weight loss, but to maintain the balance of sex hormones. Molecules of such acids attach free fatty acids and are excreted from the body. Therefore, if you want to get rid of excess fat, consume the right fatty acids . Their content in the diet should be 10-20% of the total calorie content.

Carbohydrates are the main source of energy. There are complex and simple carbohydrates. Complex ones take longer to digest, providing the body with energy for up to 4 hours. They are necessary for every organism, but have their drawbacks. An excess of such substances can be converted into fat; consuming complex carbohydrates in the evening can lead to abdominal folds, so they should be consumed in the first half of the day . Their content during weight loss should not exceed 20-30% of daily calories.

As for simple carbohydrates, the intake of which greatly increases blood sugar and produces the hormone insulin, the substances should be eliminated completely. They are quickly absorbed, without having time to provide the body with energy, and accordingly, they quickly turn into fat. Such substances are found in large quantities in sugar, flour (flour, confectionery), vegetables and cereals with a high starch content, fruits and berries.

Love the bar

The plank is an effective exercise for strengthening your core muscles and creating abs. A static load allows you to give your muscles a high-quality workout. The essence of the exercise is that you should lean on your toes and forearms and maintain this position, while your body should be a straight line. Try to hold out for at least a minute. There is also a side plank, in which the emphasis will be on one hand.

If the oblique muscles are developed very strongly, the curves of the waist, on the contrary, may be lost, so include the plank in your program only occasionally and do not combine it with other strength loads on the abs.

How to eat to remove belly and sides at home

An unbalanced diet is the main reason for the accumulation of fat in the sides, so it is necessary:

• Balance the percentage of BJU in the daily diet (50/30/20).
• Distribute nutrients throughout the day: consume carbohydrates before lunch, and distribute proteins and fats evenly over 5-6 meals throughout the day.
• Reduce total calories, consume 23-26 kcal for every kilogram of weight.
• Eliminate simple carbohydrates (sugar, flour, sweet soda, other sweets). If necessary, eat fruit, dried fruit or honey in the morning to raise your blood glucose levels and keep your blood glucose levels up throughout the day.

What can you eat?

• Lean meat (except skin, pork, lamb) - boiled, baked.
• Low-fat fish, cooked in the oven or steamed.
• Low-fat fermented milk products, but not low-fat (kefir, cottage cheese, milk).
• Cereals with a high fiber content - brown rice, buckwheat.
• Vegetables (except beets, potatoes, corn).
• Fruits for breakfast - apples, citrus fruits.

Diet to reduce the volume of the abdomen and sides

The second rule of losing weight is rational nutrition. It is necessary to exclude from the diet any harmful foods that provoke fat deposition. The recommendations of the best nutritionists from the times of the USSR today will not give a positive result, since dairy, confectionery, sausage and other products now contain a lot of harmful substances: trans fats, fillers, dyes, preservatives, which significantly worsen the processes of cellular metabolism.

Restrictions stage

What to do? How to remove belly fat when changing your diet at home?

An effective stage of weight loss is the initial diet, the essence of which is to increase the consumption of triglycerides by reducing their intake into the body (reducing the amount of food), as well as accelerating the conversion of fat accumulations into energy.

The diet is quite strict, but it promotes effective cleansing of the gastrointestinal tract and triggers the mechanisms of fat breakdown.

Gentle mode

The next step to losing weight is to gradually adapt to a healthy, nutritious diet:

• soups, oatmeal, buckwheat, vegetable purees, cottage cheese, eggs;
• as well as lean meat, chicken, fish, fruits, berries;
• yesterday's bread, vegetables, herbs;
• you can eat almost everything from the category of natural food, but little by little: butter, cheese, dairy products;
• a prerequisite is an increase in the amount of natural minerals and vitamins in the diet;
• it is important to reduce the consumption of salt, spices that stimulate appetite, and sugar;
• single servings should not be more than 200 g, no matter what is on the table.

You need to eat at least 6 times a day, otherwise the body’s internal “controller” will be outraged that it is being starved and will begin to intensively accumulate fat.

What to exclude from your diet

Which foods are best not to eat at all:

• baked goods made from refined flour;
• confectionery sweets;
• sausages;
• pork;
• semi-finished products;
• canned food;
• smoked meats;
• pickles;
• margarine, mayonnaise;
• soda.

The list goes on if you look closely at food labels.
You should choose something that is made without fillers, dyes, acidity regulators, sweeteners, or flavoring additives. It is necessary to correct the diet and menu simultaneously with an increase in physical activity.

How to remove sides at the waist with exercises

Remember, to remove fat from the waist, abdominal exercises alone are not enough; for effective fat burning you need a complex for all muscle groups. The program provides circuit training - exercises for all muscle groups without rest. Train every other day, performing 15-25 repetitions of 3-4 circles.

1. Warm-up (jumping rope, running) – 10 minutes.
2. Squats.

1. Jumping to higher ground.

1. Aerial lunges.

1. Burpees with push-ups (can be done from the knees).

1. Reverse push-ups.

1. Fold.

1. Leg lift.

1. Plank – 1 minute.

1. Side plank on each side for 30 seconds.

Rest between circles – 1 minute.

At the end of the complex, you can perform jumping rope or other available cardio exercises - 10 minutes.