Most women are faced with the problem of excess weight when they cannot lose weight. The most “popular” problem area for women is the stomach and sides. The stomach can be considered a kind of “indicator”, which is why many people are concerned about the question: how to lose weight in the stomach and sides? In addition to a balanced diet, you need to pay attention to regular exercise, morning exercises, drinking enough water per day and using various cosmetic procedures.
An integrated approach to this problem will allow you to lose weight and get rid of cellulite on the stomach and sides. This article will help you understand all the nuances of losing weight at home. You will be able to find out which foods provoke the appearance of fat accumulation on the sides and abdomen, and which, on the contrary, make the stomach flat and toned. A set of simple but effective exercises, created for everyday use, will help you lose weight around the waist, as well as tighten relaxed abdominal muscles.
Where to start losing weight around the waist
How to lose weight in the abdomen and waist without dieting? Often we want to quickly get rid of excess weight that we may have accumulated over the years. A person thinks that in 1-2 weeks his body can lose weight up to 5-7 kg. Of course, such a sharp weight loss is possible, but no one wants to think about the consequences. Losing 5 kg in a week is a lot of stress for the body, so you need to start the process of losing weight gradually. Experts recommend getting out of a strict diet with the help of vegetables, fruits, fermented milk products, and protein foods. Every day you need to add 1-2 new products to your diet.
Before declaring war on extra pounds on your stomach, you need to determine the reason for their appearance. We have already discussed this issue in this article, let us recall the main reasons for excess weight:
- hormonal imbalances in the body,
- female reproductive system diseases,
- malnutrition,
- lack of an active lifestyle,
- after pregnancy.
All these reasons are worth considering. Each of them requires its own treatment. Some people can go on a diet, while others may not be able to do it. For the first time, women after childbirth and breastfeeding mothers need to forget about heavy physical activity and the use of a strict diet for weight loss.
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If excess weight on the stomach and sides appears due to poor nutrition and a sedentary lifestyle, then you need to begin eliminating this cause immediately. In this case, the following will help you lose weight:
- diet,
- morning work-out,
- cardio exercises,
- wrap,
- massage,
- cold and hot shower.
Why does most fat accumulate on the lower body?
Often the female physique is designed in such a way that most fat cells are located in the lower part of the body: on the stomach, hips, and sometimes legs. Nature has made sure that the fat layer is located in the largest quantities on the above-mentioned parts of a woman’s body.
Thanks to fat in this area of the body, an ideal environment is created for the production of the hormone estrogen, which is so necessary for the fairer sex. A lack of this hormone sometimes leads to the growth of excess hair in the face and body if there is increased androgen production. In common cases, a lack of estrogen leads to dry skin, infertility and early aging. Estrogen, of course, is important for the body, but in order to maintain its normal production it is not necessary to have enormous hips and weigh more than a hundred kilograms.
Proper nutrition for weight loss
Proper nutrition is the key to health. Therefore, if a woman wants to gradually lose weight in the abdomen and sides without dieting, then she will need to follow several rules.
To get rid of a voluminous belly and lose weight in the sides, you need to monitor your diet. The amount of calories consumed during the weight loss period should not exceed 1300-1500 kcal per day; we recommend that you additionally read the article how many calories do you need per day to lose weight.
Refusal of useless products
The list of prohibited foods that provoke the appearance of belly fat has been completed:
- flour food products (white bread, buns, cookies, muffins),
- regular wheat pasta,
- alcoholic drinks,
- confectionery (chocolate, candy, ice cream),
- sweet carbonated drinks,
- fast food (shawarma, hot dog, sandwiches, hamburgers, fries),
- potato,
- fatty meats and fish,
- canned foods, pickles,
- smoked and salted products.
All this does not bring long-term carbohydrate compounds to our body, that is, those that will take a long time to break down in the intestines. The products on this list can make you appear full, but 30-40 minutes after eating a person feels hungry again.
It is important! Sweet carbonated water is considered a real destructive “bomb” for the body. It is one of the strongest enemies of the stomach, intestines and body. Soda prevents the digestion of food, increases blood sugar levels, and provokes the appearance of cellulite and excess fat on the stomach and sides.
Healthy food
In order for a saggy belly to lose weight faster, you need to eat natural and low-fat foods. Will help you lose weight:
- vegetables (tomatoes, cucumbers, zucchini, eggplant, Chinese cabbage, lettuce, greens, peppers, beets, carrots),
- legumes,
- fruits and berries (except grapes and bananas),
- low-fat fermented milk products (kefir, fermented baked milk, cottage cheese, yogurt, sourdough, tofu, hard cheese),
- oatmeal, buckwheat and rolled oats porridge,
- lean meat (rabbit, chicken, turkey),
- veal and beef,
- low-fat sea fish (perch, natatena, salmon)
Since you need to limit yourself in sweet foods, you can replace them with honey. It is recommended to add it to oatmeal with fruit, but not more than 1-2 teaspoons per day. Nutritionists consider dark dark chocolate to be a big exception during the period of weight loss. Not everyone can refuse this product, so you can eat no more than 20-30 g of it in a whole week.
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Sufficient amount of water
A low-calorie diet will not help you lose weight if the body does not receive enough plain still water. Every person should replenish their water balance throughout the day. Water speeds up metabolic processes, makes the skin moisturized, and normalizes the functioning of the heart and blood flow.
Practical advice! Every day you need to drink 1.5-2 liters of clean water without gas. This volume does not include tea, coffee, juices.
Water with lemon juice and grated ginger root will help you lose excess weight from your stomach and sides. This cocktail can be consumed in the morning 20-30 minutes before the main meal. Add 2 tablespoons of lemon juice and a teaspoon of grated ginger to 1 glass of water. This drink refreshes and speeds up the work of the stomach and intestines. In addition, this cocktail increases the body's protective functions.
Proper cooking
Both during the period of weight loss and during the period of proper nutrition, it is not recommended to fry food in vegetable oil. It can be added in small quantities while preparing the salad. But it is worth noting that it is better to use olive oil. This type of vegetable oil is completely processed by the body. Olive oil saturates us with vitamins A, B, E, K, C. It speeds up metabolism, improves skin condition, and prevents cell aging.
To reduce belly fat and lose weight, it is better to bake all foods in the oven, boil them, or use a steamer.
Practical advice! To remove excess fluid from the stomach and sides, you need to reduce your salt intake. You can add to dishes: fresh dill, parsley, basil, cilantro, etc.
For a brighter and richer taste, the dish can be marinated in fruit juice with the addition of various spices.
The following will help speed up your metabolism and lose weight in the abdominal area:
- turmeric,
- ginger,
- chilli,
- oregano,
- cumin,
- coriander,
- black pepper.
Fractional meals
The total number of meals per day should be at least 5 times. To lose weight, your daily diet should be: breakfast, second breakfast, lunch, afternoon snack, dinner. At the same time, the body should receive a larger amount of carbohydrate food in the first half of the day. Dinner is a period of light and low-calorie dishes. These can be: boiled chicken meat, vegetables, cottage cheese, kefir or yogurt.
Exercises for losing weight on the abdomen and sides
A saggy belly is the result of a lack of stress on the abdominal muscles. Over time, they lose their firmness and elasticity and cease to support internal organs. The shape begins to be lost, and the stomach takes on an ugly appearance. To avoid becoming a victim of such a situation, you need to start doing physical exercises on time. This can be done both at home and in the gym.
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To lose weight, doing abdominal press exercises alone will not be enough. Therefore, you need to start exercising at home with exercise. It should include the following exercises:
- circular movements of the head and shoulder joints,
- wave your arms,
- body tilts forward, backward,
- circular rotations,
- leg stretching,
- squats,
- jumping in place.
Exercise "spring". For this exercise, you need to take a comfortable stance - arms along the body, feet shoulder-width apart, back straight. You need to do a deep squat and then jump up with both arms raised. You need to do up to 20-30 jumps.
Exercise "barrier". You need to lie on the floor, place your arms along your body, legs straight. Do the load in this exercise while exhaling. It is necessary to raise your straight legs as high as possible, while not lifting your arms and back from the floor. Perform the exercise for 1-2 minutes.
Exercise "chair". For this exercise you need to sit on the edge of a chair. Keep your hands behind your head, while raising your legs, bent at the knees, up, pulling them towards you for 1-2 minutes. The greater the amplitude, the more the abdominal muscles tense.
Exercise "oblique press". In order for the abdominal muscles to work not only below, but also on the sides, this exercise should be done lying on the floor, bending your knees, and clasping your hands behind your head. It is necessary to twist the torso towards the knees. You need to touch your left knee with your right elbow, without lifting your feet off the floor. The duration of the exercise is 2-3 minutes.
Hoop exercise. To keep your abdominal muscles in constant tension during exercise, you can twist a hula hoop or a regular hoop in different directions. The duration of such an exercise should be at least 10 minutes per workout.
Plank exercise. Static exercises not only help you lose weight, but also help remove sagging muscles. The body becomes tense, and this is the effect that needs to be achieved. You need to take a push-up position, only your arms should be straight. The back, head and legs should be on the same line during the exercise. You need to stand in this position for as long as possible. You can start with 20-30 seconds, and try to increase the load by 5-10 seconds every day.
It is important! When exercising or training, do not forget about water. It is recommended to drink 0.5 to 1 liter of water per hour of training.
Increased heart rate during exercise causes you to burn calories. This is the best indicator that the body is working correctly during exercise. As a result, the abdominal muscles contract and the body is in constant tension. You need to do the workout 3 hours after eating.
Abdominal wrap and massage
How to lose weight in the stomach and sides with the help of cosmetic procedures? It’s very simple to do this, you just need to set a goal and go towards it!
To lose belly fat, the following is effective:
- anti-cellulite massage,
- scrubbing,
- wraps,
- taking a contrast shower.
To lose weight in the abdomen and sides, as well as reduce your waist size, you need to visit massage parlors. It is better to get a massage from a real specialist.
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One of the most accessible and popular procedures among women is body wrap. Wrapping the abdomen and sides can be done based on:
- blue clay,
- algae,
- chocolate,
- mustard and honey,
- essential oils.
All these ingredients help accelerate blood circulation in the abdominal tissues. To quickly lose weight in the abdomen and sides, you need to wrap these areas of the body with plastic cling film. It will create a greenhouse effect, which will contribute to the breakdown of fat deposits.
Read more about this in the article body wrap for weight loss.
It is important! Wrapping is contraindicated for those who have gynecological diseases, rashes, and wounds in the abdominal area. Also, this weight loss procedure is not suitable for hypertensive patients.
To lose weight in the abdominal area, you need to adjust your diet, remove unhealthy foods, and do regular workouts and exercises. You need to stop lying in front of the TV, an active lifestyle is the main key to a slim figure and thin waist.
How to quickly lose belly fat
Now let’s get ready to learn how to quickly lose belly fat.
What do we do first?
In the first week we give up:
- Soda
- Sweet
- Fat
- Fried
- Muchnogo
- And of course sweets
- Less salt
- Less sugar
- We give up the bread that we love to eat so much.
In this way, we will smoothly prepare the body for the transition to a stricter, but balanced diet.
In this menu for a week, your body will receive a balanced diet. By doing this, you will quickly lose belly fat, and the extra pounds will melt away before your eyes.
The most important thing is to work with your head and set a goal that you quickly lose belly fat, you no longer need junk food. And you don’t think about grabbing fast food and washing it all down with a sweet soda.
If you decide to quickly remove your belly, then be so kind as to do it, otherwise you are worthless.
