How to remove fat from the sides
Improper diet and a sedentary lifestyle almost always lead to the formation of excess body weight. Moreover, fat deposits are primarily formed in the lower back and abdomen. These ugly folds spoil the look when they become visible over the pants. But the question of how to remove fat from the sides and abdomen before the start of the summer season becomes especially relevant.
How to remove fat from the sides and belly
In order to be able to show off a beautiful figure in a low-waisted skirt or swimsuit with the onset of the hottest season, you should take care in advance to put your body in order. Removing fat on the sides is not as easy as building it up, and it takes some effort. Moreover, getting rid of fat on the belly and sides is also difficult for the reason that by nature the female body is provided for carrying and feeding children. Therefore, fat accumulates most often in the hips, sides and abdomen.
How to remove fat from the sides? No matter how trite it may sound, it is necessary to start the fight with a revision of the regime and diet. To get rid of body fat, there is no need to torment yourself with food refusal or all kinds of diets. Any diet is stress for the body, as the usual diet changes, the balance of proteins, fats and carbohydrates, minerals and vitamins coming with food is disturbed. This way to quickly get rid of extra pounds can only harm your health.
The most effective and safe way to reduce weight and remove fat from the sides and abdomen is by maintaining a balance between calories consumed and expended. At the same time, you need to exclude harmful products from your diet: fast food, sugary carbonated drinks, sausages, sweets, replacing them with healthy food. You need to eat 5-6 times a day in small portions.
For normal functioning, the body must receive all the necessary substances - proteins, fats and carbohydrates in a ratio of 1: 1: 4. Moreover, each of these components is important in its own way, as it performs certain functions:
- Carbohydrates are a source of energy, a person simply cannot do without them. But if more energy is supplied with food than consumed, then the body begins to put it "in reserve", primarily in the form of fatty deposits on the sides and stomach. Carbohydrates are of two types - simple and complex. For the body, the greatest benefit is brought by complex carbohydrates, which are broken down and absorbed much more slowly, therefore they provide the body with energy throughout the day. Contains complex carbohydrates in fresh vegetables, fruits, legumes, grains;
- Proteins are the building blocks of cells and tissues. Preference should be given to proteins of animal origin that have a low calorie content (egg white, cottage cheese, skim milk, lean meat, chicken, fish), since they contain essential amino acids;
- Fats are no less important for the body, they are sources of energy. They also perform many other functions. Polyunsaturated and monounsaturated fatty acids, as well as omega-3 fatty acids, are beneficial. They are found in olive, corn, soybean oils, pumpkin and sesame seeds, nuts and fatty fish.
However, it is impossible to remove fat from the sides and abdomen only with proper nutrition. A balanced diet should be supplemented with physical activity. Exercising will make the muscles elastic, thereby tightening the entire figure. Exercises that involve the oblique abdominal muscles, as well as the upper and lower abs, will help to effectively solve the problem of how to remove fat from the sides. They can be performed with or without weights. Exercises to help remove fat from the sides:
- Slopes. Feet shoulder width apart, hands on the belt. Perform slow bends to the right and left at least 20 times;
- Turns. Starting position - feet shoulder-width apart, arms at chest level, bent at the elbows. On exhalation, make a sharp turn to one side, then to the other. Perform this exercise for at least five minutes;
- "Scissors". This exercise is familiar to everyone. Starting position - lying on your back, legs are raised above the floor by 10-15 centimeters, arms along the body. Bring and spread your legs until signs of fatigue appear, then rest a little and repeat everything again. Take several approaches;
- "A bike". Lie on the floor, put your hands under your head. Raise the legs bent at the knees, begin to pedal intensively. Do the exercise for five minutes;
- Exercise for the oblique abdominal muscles. Lie on the floor, put your hands back and put them under your head, bend your legs at the knees. Perform an elbow twist to the opposite knee - first to one, then to the other. Repeat the exercise 10-15 times for each elbow.
These exercises will have a greater effect in combination with the rotation of the hoop - hula hoop. It is better to start with a regular hoop, over time you can switch to massage and weighted hula hoops. If you immediately start with them, then you cannot avoid pain and bruises at the waist. The combination of a balanced diet and exercise will quickly get rid of fat deposits on the sides.
Remove fat from the sides for a man
Overweight men usually have ugly folds of fat on the abdomen and sides. Moreover, every representative of the stronger sex dreams of having a strong torso and a slender toned body. How to remove fat from the sides for a man?
According to experts, getting rid of fatty deposits on the sides is not so difficult. The fact is that, unlike the female, the male body is not inclined to gain excess weight. However, bad habits, poor diet and lack of physical activity contribute to the appearance of volumes on the sides and abdomen.
Exercises on the oblique muscles of the abdomen, abs and lower back will help a man to remove fat from the sides. Before starting your workout, you should do a short warm-up to warm up your muscles. The following exercises will bring the greatest effectiveness:
- Twisting on the press;
- Slopes;
- Twisting on a fitness ball;
- Lateral hold;
- Hanging leg raises on bars and uneven bars;
- Lying on your back;
- Dumbbell bench press.
These exercises should be performed 15-20 times, doing 3 approaches for each of them. In addition to exercise, outdoor exercise, hiking, and cycling are also helpful. Running quickly uphill or up stairs will not only get rid of fat deposits on the sides, it will also speed up your metabolism.
Exercise alone will not be enough to remove fat from the sides. You should adjust your lifestyle, especially pay attention to proper nutrition. It is necessary to reduce the amount of calories consumed, that is, to give up high-calorie foods, replacing them with vegetables and fruits, low-fat meats, fish.
The main enemies of the figure are simple carbohydrates, they lead to the growth of fat cells. Therefore, confectionery, sweet carbonated drinks, pasta should be excluded from the diet. Especially harmful is the use of fast food, alcoholic beverages. A healthy diet and exercise will help you quickly solve the problem of how to remove fat from the sides of a man.
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