How to remove fat on the sides with exercise? How to get rid of fat around the waist (for men) Remove excess weight from the waist

A beautiful slender figure, velvety skin, sculpted shapes - this is the dream of almost every modern woman. But unfortunately, our figures are often far from the ideals that we imagine in our imagination. Today, even if a woman does not look overtly plump, then, as a rule, she has a couple of unsightly problem areas that she wants to keep silent about and which it is logical to fight.

In this publication, we want to talk about how to quickly and easily remove excess fat from the abdomen, thighs, sides and even buttocks. At the same time, initially it is still very important to understand that poor nutrition, complemented by a sedentary lifestyle, will almost always lead to the primary, further or subsequent formation of excess body weight (both before and after comprehensive weight loss).

And in this case, it’s no secret to anyone that fat deposits primarily begin to form in the lower back and lower back, in the hips and abdomen, which is what worries women the most. Indeed, such rather ugly, unaesthetic and even unhealthy folds can more than significantly spoil the appearance of any woman when they become noticeable even over clothing.

However, questions often become especially relevant for women regarding how to remove fat that has formed on the sides, abdomen and thighs, immediately before the start of the spring-summer season, in anticipation of going to the beach in a bikini.

So, in order to have an excellent opportunity to show off a truly beautiful, slender and toned figure in a mini skirt or clothes with a slightly low waist, as well as just a bathing suit, with the first onset of the most pleasant hot time of the year, it is, of course, important to take care of yourself in advance. You should think in advance about exactly how you can bring your own body into complete order.

But, unfortunately, removing unpleasant, unsightly fat deposits that have formed on the sides is usually not so easy (building up these deposits is usually much easier). It turns out that this will definitely require quite a certain amount of effort.

It should be noted that getting rid of excess fat that appears on the stomach, hips or sides can also be incredibly difficult because Mother Nature herself protects the female body with such fatty layers, since it is designed for the full bearing, birth and subsequent feeding of our children. Actually, this is why fats can most often accumulate exactly where the embryo is usually located, namely in the abdomen, also affecting the hips and sides.

So how can we remove excess fat from our sides, if nature itself has given us its formation in these very places? No matter how simple and even banal all this may sound, it is necessary to start the fight against extra pounds and fat deposits on the stomach and thighs with an initial detailed review of your daily routine and daily diet.

However, this does not mean at all that in order to get rid of annoying fat deposits on the sides and abdomen, it is necessary to torment your body by refusing any kind of food or using all kinds of radical diets. In this case, it is important to understand that almost any of the existing radical diets is a global stress for your entire body, since you force yourself to completely change your usual diet, upset the balance of proteins, fats, carbohydrates, microelements, minerals entering the body, the same vitamins, etc.

Unfortunately, this method of losing weight or quickly getting rid of excess fat deposits and kilograms can often only significantly harm your health. But the most effective and, at the same time, absolutely safe way, you can try to reduce your weight and, accordingly, remove excess fat from the hips, sides and even the abdomen, only by maintaining the necessary balance between daily consumed and wasted calories.

In addition, while adhering to such a healthy diet, it is important to be able to exclude (entirely) any kind of harmful foods from your daily diet. Such products, as you understand, include: any fast food, any sweet and carbonated drinks, all sausages without exception, almost any sweets. And it is necessary to replace these products with proper and completely healthy foods.

It is important to say that you should eat at least five, and maybe even at least six times a day, but always in small (moderate) portions. It is important to remember that for the normal, full functioning of the body, it is necessary to ensure that this body receives all the substances necessary for life - all the same proteins, fats and, of course, carbohydrates in the correct ratio - this, recall, is the ratio 1: 1: 4.

And of course, each of these components is incredibly important in its own way, due to the fact that it performs its strictly defined functions. Eg:

Carbohydrates are an excellent source of energy; we note that a person simply cannot do without getting the right carbohydrates. However, one must understand that if the food received, released during the digestion of carbohydrates, turns out to have significantly more energy than the body is capable of (or simply will) expend, then this body is forced to begin putting aside its reserves “for later, for more difficult times.” And, first of all, these reserves appear in the form of fat deposits familiar to all of us directly on the hips, sides or abdomen. I would also like to note that carbohydrates can be of two different types - simple carbohydrates and complex carbohydrates. Of course, for any human body, it is complex carbohydrates that can really bring the greatest benefit. And all because these carbohydrates will be broken down in the body and absorbed much more slowly. Actually, this is why such complex carbohydrates are able to provide our body with the right, sufficient (but not excessive) energy both during the whole working day and during active recreation. The largest amount of healthy complex carbohydrates is found in most fresh vegetables, fruits, legumes or grain products.
But proteins are the best building material from nature’s point of view for a wide variety of cells and even tissues of our body. At the same time, most nutritionists note that people who want to be in shape should always give preference to those proteins that are of animal origin and that have the lowest calorie content (such products include egg whites, low-fat cottage cheese, any skim milk, of course not too fatty meat, chicken, not fatty fish). In addition, these products contain many amino acids essential for the human body.
And of course we should say a few words about fats. After all, fats are no less important for the life of any organism, since they are powerful sources of vital energy. In addition, fats also perform many different other functions. For example, the most beneficial fatty acids for humans are polyunsaturated or monounsaturated fatty acids; undoubtedly, the so-called Omega-3 fatty acids are incredibly beneficial for the human body. Correct (healthy for humans) fats can be found in olive, pumpkin, corn, soybean oils, sesame or flaxseeds, various types of nuts and also in various fatty varieties of sea or river fish.

At the same time, one cannot help but understand that it is almost impossible to quickly and safely remove excess fat from the sides, thighs or abdomen only by organizing a proper (healthy) diet. Undoubtedly, the balanced and completely healthy daily diet described above should be supplemented with properly selected physical activity.

It is regular training that can make your muscles truly elastic and sculpted, thereby correcting and tightening your entire figure. But in this case, physical exercises must be of a strictly defined focus. For example, to eliminate fat from the hips, sides or abdomen, it is important to perform physical exercises that will most involve the rectus and oblique muscles of our abdomen, exercises to pump the upper and lower abs. It is these exercises that can help effectively solve existing problems regarding how to remove fat from our stomach and sides.

Note that the previously mentioned physical exercises are quite possible to perform, both with and without weights. But what kind of physical exercises are best able to help in the fight against excess fat on the sides and waist. Of course, among such physical exercises the most appropriate are:

Tilts. This physical exercise is carried out from the initial stance - your feet are positioned at the width of your shoulders, and your hands are fixed on your belt. From the described starting position, you should begin to perform fairly slow (careful) bends to the sides (to the right and then to the left). This physical exercise should be repeated at least twenty times in a row.
Body rotations. This physical exercise is carried out from the following starting position - when your feet are shoulder-width apart, and your free arms are fixed at the level of your chest, and the elbows are completely bent. To perform this physical exercise, while exhaling, you should make one rather sharp turn of the body in one direction (say, to the right), then you should make the same sharp turn of the body, but in the other direction (respectively, to the left). It is recommended to perform this exercise for no less than five minutes in a row.
The scissors exercise is familiar to most of us. To perform it, it is important to take the starting position - lying on your back, while your legs should be raised slightly above the floor, no more than ten or fifteen centimeters, but your arms should be located along the body. Further, when the starting position is accepted, you should bring your legs together, and then spread your legs, and the exercise should be continued until the first signs of fatigue appear. After the first approach, you should rest a little, after which it will be important to repeat all the manipulations again. Ideally, you can do several of these approaches in one day.
Exercise "bicycle". To take the starting position, you should simply lie on the floor, while it would be better to place your hands under your head. Next, you will need to raise your legs, bent at the knees. From the starting position, you should begin to quite intensively depict a movement similar to “rotating the pedals.” It is recommended to perform this exercise for at least five minutes.

A special exercise aimed at working the oblique muscles of your abdomen. The starting position for this exercise is lying on the floor, with your arms pulled back slightly and placed under your head, but your legs will have to be bent at the knees. The exercise begins with twisting, when one elbow (for example, the right) should reach the opposite (respectively, the left) knee. It is important to perform the exercise by first touching one knee with your elbow and then touching the other. It is recommended to repeat the described exercise at least ten or even fifteen times (naturally for each of the elbows).

It is impossible not to notice that performing all the previously described exercises can have the greatest effect if they are combined with periodic rotations of a hoop - the so-called hula hoop. At the same time, it is recommended to start with the most ordinary (not weighted) hula hoop, but over time and as your muscles strengthen, you can move on to using special massage or weighted hula hoops.

Unfortunately, if you immediately start using these more complex versions of hoops, you simply won’t be able to avoid unpleasant pain or even bruises on the waist. In addition, it is important to realize that only a combination of a balanced (truly correct and healthy) diet with moderate exercise can ultimately allow you to completely get rid of the annoying fat deposits that are unsightly located on your sides in a short period of time.

How to get rid of fat on the sides and belly for men?

Modern nutritionists note that in the modern world, the problem of unpleasant fat deposits on the waist has ceased to be purely female. Today, most overweight men can often have rather unsightly fat deposits (folds) directly on the abdomen, as well as on the sides. Of course, in this state of affairs, literally every member of the stronger sex in the depths of his soul dreams of a strong torso and a slender, fit body.

Most professional trainers confirm that it is somewhat easier for men to fight fat deposits around the waist than for women. So how could the average man get rid of the fat accumulated on his sides and belly?

So, according to most experts and as we have already noted, for men getting rid of unaesthetic fat deposits formed directly on the sides is not as difficult as many people think at first glance. But the point here is that, it turns out, the male body, unlike the female body, is, in principle, not inclined to actively gain extra pounds (after all, it does not need to bear fruit and feed offspring). The male body, according to nature’s design, is designed for active movement, for searching for food, for obtaining food, etc.

But unfortunately, many bad habits of our men, their not too healthy and inadequate nutrition, coupled with a complete lack of adequate physical activity, often contribute to the rapid appearance of additional volumes in those very problem areas (on the sides, on the hips and also on the stomach). The average man can initially be helped to completely remove excess fat from the sides by standard exercises to work the oblique abdominal muscles. Exercises for working the abs or for the lower back and lower back will also cope well with this task.

As is the case with women, men should also pay attention to a small warm-up before starting any workout in order to somewhat prepare and warm up the muscle fibers. In the case of men, the following physical exercises can be most effective in combating fat folds around the waist:

Standard crunches for working out the abs.
Various types of lateral and twisting inclinations.
Regular crunches performed on a special fitness ball.
The so-called lateral lifting and holding of the body.
Exercises for raising legs from a hanging position, say on a wall bars, horizontal bar or parallel bars.
Gentle lifts of the body from a supine position.
Of course, the standard dumbbell press, etc.

Moreover, all of the described exercises should be performed at least twenty times, performing at least three separate approaches, which is mandatory for each of these exercises. In addition to the physical exercises described earlier, of course, various types of training done in the fresh air can be incredibly useful. This can be basic walking in nature, cycling, swimming, etc. A quick run or climbing up a mountain, or walking up a long flight of stairs, is a great way to deal with fat on your sides. Moreover, it is these seemingly familiar and even everyday exercises that can not only relieve a man of annoying problems, but also significantly speed up the metabolism in his body.

However, to completely remove fat deposits from the waist, sports training alone may not be enough. Of course, if you want to correct your figure, you should adjust your lifestyle, and in particular it is important to pay attention to what is, in fact, a perfectly balanced lifestyle. For example, if you want to lose weight, you need to at least slightly reduce the total number of calories consumed per day, in other words, initially give up excessively high-calorie foods.

It is recommended to replace such products with vegetables (fresh or stewed) and fruits; it is also recommended to constantly give preference to exclusively lean varieties of meat, poultry or fish. In addition, it is important to remember that the main enemies of your slim and pumped up figure can be any simple carbohydrates, which only lead to the active growth of annoying fat cells.

Actually, this is why most nutritionists recommend excluding from your diet almost any confectionery or baked goods, any type of sweet and carbonated drinks, and sharply limiting the consumption of pasta. It is believed that consumption of so-called fast food, any alcoholic and even low-alcohol drinks is especially harmful for our figure. But a truly healthy, balanced diet and regular exercise can really help solve the problems associated with eliminating fat deposits on the sides in men as quickly as possible.

When it comes to losing weight, everyone has their own problem area. Some people accumulate fat on their thighs and sides, while others fail to lose weight in their arms. In any case, the only way out is to reduce the fat layer throughout the body. It is impossible to lose weight or gain muscle locally, and removing your sides at home or in the gym is possible only with an integrated approach.

To burn excess fat and tone your abdominal muscles, you will need to change your eating habits, exercise and change your lifestyle in general if you want to permanently remove fat from your waist and sides.

To get rid of excess fat around the waist, it is not enough just to exercise or include certain foods in your diet. Quick results are only possible with an integrated approach that includes 3 important elements:

First, you need to improve your diet, cutting down on carbohydrates and fats, creating a calorie deficit. It is also necessary to increase the amount of protein and fiber in the diet, so as not to feel the feeling of hunger, which will make you break down, and normalize digestion and metabolism.
Secondly, do physical exercises at home, on the street, in the gym, exercise with a rolling pin, it doesn’t matter what exactly it is, the main thing is to increase calorie consumption, which will further increase the calorie deficit and the body will begin to burn fat and use it as a source of energy , which will further speed up weight loss.
Thirdly, regularly take body measurements and weigh yourself 1-2 times a week at the same time in order to understand how well your progress is going and whether you need to make adjustments to the training process, nutrition and diet.

Part 1: Proper nutrition for weight loss

1. Avoid extreme diets

This kind of nutrition can give instant results. But since you won’t stay on it for long, the lost pounds will instantly return as soon as you decide to continue your normal lifestyle.

In addition, many extreme diets encourage the consumption of highly processed foods, which have detrimental effects on health.
Most healthy lifestyle experts advise giving up diets and adjusting your lifestyle. This is a simpler and longer-term method.

2. Reduce your calorie intake

Unfortunately, losing weight in one specific area is impossible. To say goodbye to the ears on your waist, you will have to reduce the percentage of subcutaneous fat throughout your body by reducing the calorie content of your daily diet.

Food labels and food journaling can help you calculate your daily calorie intake. There are also many free online calorie counters/calculators that will allow you to track calories and provide calorie tables for various foods.
To quickly lose weight, reduce your daily calorie intake by 500-700 kcal. By eating in this way and exercising regularly, you can lose 0.5-1 kg per week.
Please note that diets designed to consume less than 1200 kcal per day are not suitable for long-term use and are not recommended. Subsequently, such nutrition can cause the development of nutritional deficiencies.

3. Eat a balanced diet

Your diet should be based on fruits, vegetables, whole grains and lean sources of protein. A balanced diet that includes all of these food groups will provide the optimal amount of nutrients each day.

Diversify your diet. For example, don't try to eat an apple every day. Alternate it with berries and oranges.
A balanced diet also involves portion control. Eating the right amount of food can also help you lose weight.

4. Focus on lean protein foods, fruits and vegetables

This combination of products stimulates fat burning, especially in the abdominal area.

Many studies confirm that low-carb, high-protein diets eliminate fat deposits both in and around the internal organs. This principle of nutrition will really get rid of fat in the area of the ears at the waist.
To eat enough protein, stick to serving sizes of 85-113 g for main meals and 28-56 g for snacks. This will help you meet your daily nutritional needs.
The rest of your diet should consist of vegetables and fruits. Some nutritionists advise eating 5-9 times a day, others insist that half of your menu should be vegetables and fruits.

5. Reduce your carbohydrate intake

By eating mostly protein foods, fruits and vegetables, you need to keep your daily carbohydrate intake to a minimum. This will speed up fat burning and allow you to quickly say goodbye to the ears on your waist.

Carbohydrates are found in a wide variety of foods, including dairy and grain products, starchy vegetables, fruits and legumes.
Don't eliminate carbohydrates completely. The easiest way to stick to a low-carb diet is to reduce your intake of starchy vegetables and grains as much as possible. Many of the nutrients they contain can be found in other foods.
Eat no more than 1-2 servings of high-carbohydrate foods every day. Let the rest of your diet consist of lean sources of protein or vegetables.

6. Limit processed foods and fast food

Many processed foods or fast foods are high in calories. By refusing them, you will lose weight faster and get rid of the hated ears on your waist.

To avoid consuming junk food, you must first remove it from your home. If you buy healthy food, then you eat it.
Eat home-cooked meals whenever possible. In most restaurants, dishes are generously seasoned with sugar, butter and vegetable oils. When making your own, replace the butter with olive oil or use cooking spray.
You can reduce the calorie content of dishes in a restaurant or cafe if you ask for dressing or sauce to be served separately. You should also give preference to protein foods instead of pizza or pasta.

7. Drink plenty of water

To maintain health, it is necessary to maintain optimal water balance. However, drinking enough water every day will also help you burn fat.

When you're trying to lose fat and lose weight, staying hydrated will keep you full and energized all day long.
Aim for 8 glasses a day, but depending on your age, gender, and activity level, you may need up to 13.
To curb hunger and promote fat burning, try drinking a glass of water before every meal or snack. This will make you feel full faster and eat less.

8. Watch your snacks

Think about snack options in advance, giving preference to carrots, celery, apples and yogurt. Higher calorie snacks will hinder your weight loss journey and often lead to weight gain.

In the process of losing weight, keep the calorie content of snacks in the range of 100-150 Kcal.
Also, only snack when you are really hungry or if you go more than 4-6 hours between meals.
Most people eat extra pounds not during main meals, but between them. Stop yourself from mindlessly putting everything in your mouth while standing in front of the refrigerator or pantry.
Replace late-night snacks with a cup of tea or chewing gum, and set a specific time, such as 7:00 pm or 8:00 pm, after which you stop eating.

Part 2: Home exercises to get rid of sides

1. Bicycle crunches

This universal exercise perfectly tones the abdominal muscles, intensely working the area of the sides, waist or oblique muscles of the abdomen. For this:

Lie on your back with your hands clasped behind your head. Raise your legs above the floor 30-60 cm.
Bend your left knee and reach towards your head, turning your body so that your right elbow touches your left knee.
Now straighten your left leg and repeat the same on the other side, connecting your right knee and left elbow.
Do 15-20 repetitions per set, increasing the number of sets as your muscles strengthen.

2. Russian crunches

This exercise may be a little lighter than traditional crunches, but it specifically targets the hamstrings and obliques. Technique:

Sit on the floor with your legs extended straight in front of you and your back straight. Bend your knees slightly without lifting your feet off the floor.
Tilt your body back slightly, slightly away from a 90-degree angle. Take a dumbbell weighing 2.3-4.5 kg, and turn your body to the left, lowering the dumbbell almost to the floor.
Return to the starting position and repeat the exercise on the right side. Do 20-25 reps.

3. Side plank

The plank works well on all the muscles of the core, but one of its modifications - the side plank - activates the oblique muscles. Sequence of the exercise:

Get into a side plank position, resting on your right elbow and placing your left hand on your waist. Make sure your body is in a straight line and maintain this position for 30-60 seconds.
Repeat on the other side, leaning on your left arm. You can perform the exercise several times alternately for each side.

4. Exercise for the muscles of the whole body

Yoga and Pilates help tone your entire body, giving you stretched, strong muscles. Such classes are ideal for those who are afraid of “pumping up.”

Go to a yoga studio, or sign up for a group full-body workout at your health club if you have a membership.
Try yoga with online videos or DVDs. This can be cheaper than visiting a yoga studio or buying a membership to a sports club.

5. Aerobic exercise

Regular cardio exercise will not only improve your overall health, but will also help you burn calories and get rid of body fat.

The choice of exercises available is huge. Try jogging, trail walking, hiking, cycling, dancing and kickboxing.
To maintain health and lose weight, devote 30 minutes to cardio training. 5 times per week.
If you find it difficult to set aside dedicated time for exercise, try being more active in your daily life. Walk more, do household chores, go shopping, etc.

Part 3: Monitoring Progress and Maintaining Motivation

1. Volume measurements

For greater clarity of results, measure your volumes. This way you will understand how much fat has been lost from your thighs and abdomen.

Using a tape measure, measure the circumference of the narrowest part of the waist, the lower area (5 cm below the navel) and hips.
These measurements will help you track your progress. They provide more information than the number on the scale because muscle is heavier than fat.
Don't forget to take initial measurements so you have something to compare with.

Reducing the thigh loops means losing excess fat, which in turn leads to weight loss. Regular weighing will also prevent you from gaining weight.

Weigh yourself 1-2 times a week in the morning on an empty stomach. Remember that clothes and shoes also have their own weight, so weigh yourself without clothes or in underwear.
Check your weight systematically to track your results. If you've gained weight or lost too much weight, weighing yourself regularly will help you take action faster.

3. Food diary

Studies have shown that people who write down everything they eat lose more pounds than those who don't.

A food journal disciplines you and helps you keep track of all the foods you eat so that you can be more conscious about creating your menu.
Keep a paper journal, or install the appropriate application on your smartphone.
Keep track of all meals, snacks and drinks. If you gain weight or lose too much weight, this will help you understand which foods are causing it.

4. Training or Diet Partner

Losing weight together can be your biggest source of inspiration. Scientists have found that support can lead to greater success in losing weight.

Make your workout more enjoyable by working out together. Keep each other motivated if one of you decides to give up.
Ask for support from friends, family members, or co-workers, or invite them to join you in your new diet and exercise program.

Questions and answers

Protein or granola bars will work (check calories), as will fruit, hummus, dry cereal, pistachios, beef jerky or Greek yogurt.

Is hummus healthy? Is it possible to replace sweet snacks with cottage cheese?

Hummus isn't just healthy, it's perfect! It is made from chickpeas, which have a very good effect on health. Pair it with whole grain crackers, carrots, cucumbers and other vegetables! Yes, cottage cheese is much healthier than any sweets.

I eat half a peanut butter and jelly sandwich 5 times a week. What can replace it?

Whole grain crackers with hummus and fruit or a regular salad are good alternatives.

Video complex

These schemes include the best exercises that will help you effectively remove your sides and pump up your abdominal muscles, but do not forget that the results will only come if you follow a diet.

Exercise alone won't get rid of that pesky belly fat. Toning exercises will help strengthen the muscles under the fat layer, but they will not break down the fat itself. Only restricting your diet will allow you to lose weight.
Always consult your doctor before making any changes to your diet or exercise program.

Young people like to compare this figure defect with a muffin - a cupcake that is baked in a special form, as a result of which a characteristic bulge is formed at the top. Representatives of the older generation say that the fat on the sides protrudes above the waist, like yeast dough “escaping” from the pan. But both young and old agree that bumps on the sides are unsightly and need to be gotten rid of. How to do this?

AiF infographics

First of all, avoid tight clothing. When your panties or trousers are too small, the belt cuts heavily into the soft tissue under the waist and disrupts blood and lymph circulation in this area. Permanent hidden swelling occurs, which stimulates cells to gain fat.

Secondly, you should give yourself more fat-burning exercise - walk, swim, ride a bike more often.

And finally, perform a complex that will reduce swelling and help burn fat in those very “enchanted” places. It is ideal to complement the exercises with a massage, even with your own hands.

East Dance

Kneel on the mat, hands on your waist. Lower your pelvis to the right, as if you want to sit on the floor. Point your shoulders in the opposite direction to maintain balance. There is no need to sit down, just feel that your right side is stretching. Return to the top and repeat to the left.

Do 2 sets of 10 times on each side.

Side crunches

Lying on your back, press your shoulder blades and the back of your head to the floor, hands on your chest. Bend your legs and place them on the floor with your feet wide apart. Lowering your chin to your chest, round your back and reach your forehead towards your right thigh. The amplitude should be very small so that only the shoulders come off the floor. Look down, not forward. At the top, hold for 3 counts and lower back to the floor. Repeat to the left thigh.

Do 15 times on each leg.

Bends while lying down

Lie on your side with your top hand on the floor in front of you. Do not turn on your back during the entire exercise! Stretch your toes and lift the leg lying on top straight up, slightly bending the knee for comfort. Try to touch the side of your ribs with your upper thigh - this is, of course, impossible, but the direction of movement should be exactly the same.

Feel the lower side of your torso lengthen and the upper side contract.

Do 2 sets of 12 reps on each side.

Side crunches

Lying on your back, extend your arms above your head, bend your legs, and press your feet and buttocks to the floor. Raise your shoulders slightly and turn your body onto your right side, being careful not to tilt your bent knees. Do not lift your pelvis completely! Feel the stretch on one side and the compression on the other, count to 10 and return the body to the starting position.

Do 15 times in each direction.

Standing stretch

Stand straight, hands on your waist, feet hip-width apart. Pull your stomach in and tighten your buttocks, slightly “tucking your tailbone” forward and upward. Now extend your right arm to the left at chest level and rotate your body behind your arm without turning or relaxing your pelvis. At the extreme point, count to 10, feel how the right side stretches and the left contracts. Return to the starting position and repeat the same on the other side.

Do 2 sets of 12 reps in each direction.

Personal opinion

Maria Ivashchenko:

I try to lead a healthy lifestyle. Sleep at least 7 hours a day, eat right, eat a lot of fruits and vegetables, go to the gym.

If your slender waist is still modestly hidden behind curvy sides, it’s time to get rid of them. Read the article about what foods and exercises will help you remove extra centimeters.

The modern cult of a beautiful body is not so much a fashion as a trend expressed by people's desire to look and feel better. After all, excess weight not only spoils the proportions of the figure, but also interferes with the normal functioning of the body. Additional kilograms put stress on the joints of the legs, the spine, and fat deposits in the waist area cause the internal organs to shift, making it difficult for them to work and impairing blood circulation.

Often, most people have weight problems associated with various diseases. But there is another scourge of modernity - a passive lifestyle. In such cases, you can only lose weight by using an integrated approach, which consists of creating and maintaining a positive psycho-emotional state, physical activity and diet.

Is it possible to remove the sides in a week at home?

It is quite possible to remove sides and thighs at home, even in a short time. But to achieve the desired results, you need to make losing weight your priority. When talking about how to remove sides at the waist, the role of proper motivation cannot be underestimated. It is very important and should cause a positive reaction. You can’t tell yourself: “I want to lose weight because I look terrible, I can’t wear beautiful things, or I’m embarrassed to go out.” A direct incentive works much more effectively when you see the end goal:

look better to please a guy or girl;
improve your well-being;
begin to lead a more active lifestyle without interference from shortness of breath or tightness;
stop standing out from other people.

But just the right attitude is not enough! You can’t lie on the couch at home, eat fatty or sugary foods and lose weight. Although you can help the body burn calories using folk remedies.

To cleanse the intestines and improve metabolism

An infusion of 1 tablespoon of oregano, the same amount of rowan and 2 measures of rose hips, poured with 200 ml of boiling water, helps to activate metabolism and remove extra pounds. Leave for about 2 hours, then strain and drink throughout the day.

To activate fat burning processes

Grind 3 cm of ginger root and pour boiling water into a liter thermos. After a couple of hours, you can drink the infusion, but you should consume no more than 200 ml three times a day. If you don’t like the taste of ginger, try brewing and drinking red rowan berries like regular tea. 20-25 grams of fruit is enough for a large mug.

To reduce appetite

Grate 3-4 cloves of garlic and add a glass of hot water. Take a tablespoon before each meal. A less radical method is a decoction of chopped celery roots. Boil the raw materials for about 15 minutes in 0.5 liters of water, after which the broth should cool. Drink half a glass before meals.

You can use herbs not only for decoctions and tinctures, but also for preparing baths.

One of the simplest ways is 600 gr. Pour three liters of water over birch leaves and buds and bring to a boil. Strain and add to warm bath water. This will promote blood circulation in capillaries and small vessels, and also activate the processes of burning deposits.

For active sweating and normalization of salt balance, baths of oregano and linden are used. In the first case, 400 gr. oregano should be brought to a boil in 5 liters of water, and in the second it is enough to take 300 grams of water for the same volume of water. buds, leaves, flowers or linden bark.

Take baths with such decoctions daily for 15 minutes for two weeks.

Naturally, these methods alone will not help you create a thin waist and maintain the results achieved for a long time. However, they will allow you to bring your dream of a beautiful body closer to fruition. But how to make a waist and remove the sides?

How to remove fat from the sides of a man?

Representatives of the stronger half of humanity are not too prone to being overweight, but men over 30 are increasingly “wearing a beer belly.” However, most of them are not embarrassed by fat sides, and some even consider them a sign of solidity. However, this does not make a blurred figure any more attractive, nor does it make the extra pounds lighter. The appearance of the problem may be associated with the male habit of relieving nervous tension with alcoholic drinks, which are not only very high in calories, but also stimulate the appetite.

To remove fat from the sides, it is important to give up any strong drinks. The measures should not be drastic, otherwise you will experience stress, which is also harmful. It’s better to tell yourself that you will definitely sit with a glass of beer, but later, and so on every time.

A prerequisite for losing weight at home is to stop snacking on chips, crackers and other chemical nonsense that is sold in the nearest store. To remove sides from your waist at home, eat a balanced diet and in the right environment. If you have a habit of eating in front of a TV or computer monitor, give it up! While watching any program or video, you can eat much more than necessary and not even notice it. Start having breakfast and lunch at home in silence, chew your food calmly and slowly. This is the only way you can realize in time that your body is already full. If it’s difficult for you to be in silence and solitude, have dinners with friends.

Naturally, a guy won’t be able to remove his sides by simply changing his usual diet to a healthier one, but this is a significant first step!

How to remove fat from a woman’s sides?

The fair sex, as usual, is sensitive to their appearance and tries to watch their figure. However, women are susceptible to stress even more than men and often eat up their frustrations with sweet foods, which are subsequently deposited on the waist and hips.

You can reduce the sides of your waist with a balanced diet. But it is important to take the right approach to her choice. You should not torture your body with long fasts. The diet should represent a new way of life and contain all the main food groups. Moreover, to remove the sides from your back, it is enough to give up bad eating habits.

Don't add salt to your food. The body needs enough salt contained in foods, but in its pure form it is only needed by our taste buds, which can be deceived. If you can’t eat bland food, add dill, parsley, ginger or other seasonings to your dishes.
Give up sugar. By adding it to your tea or coffee, you are consuming net calories that need to be used up otherwise they will form wrinkles on your body.
Arrange fasting days. Fasting is useful for girls, but it is important to organize it correctly. You can go without food for no more than a day and during this time you need to drink at least 2 liters of water. At the same time, remember that an empty stomach accumulates bile, which must be removed. Taking 1 tablespoon of vegetable oil per day will help you do this.
Maintain a state of satiety. A distended stomach is a real problem, since you have to eat large portions of food to fill it. Small and frequent meals or including fiber-rich foods in your regular diet can help eliminate the problem. It fills the volume of the stomach with its fibers, satisfying hunger and without causing harm.

Compliance with the principles of proper nutrition must be combined with physical activity. What exercises should you do? It is best to load all muscle groups by performing aerobics and strength training. However, this principle is only suitable for people for whom excess body weight does not interfere with normal movement. If you are severely obese, it is better to perform the simplest exercises possible, taking long rest breaks between them.

Exercises

Any exercise at home or in the gym should begin with a warm-up. If you find it difficult to perform exercises and feel weak during intense exercise, then you all the more need a full-body workout. It is best to start by warming up the muscles of the arms, neck and shoulders. To do this, clasp your hands behind your head and spread your elbows to the sides. With slight pressure, move your elbows back, while providing resistance.

The next exercise should be performed with weights. Stand up straight and take a small object or dumbbells weighing 0.5-2 kg in each hand. Spread your arms to the sides so that a 90-degree angle is formed between your body and forearm. Hold them in this position for a couple of seconds and lower them down.

To warm up your back, chest and abdominal region, perform exercises on the floor.

Lie on your stomach and focus on your forearms. At the same time, place your feet on your toes, and lift your whole body and keep it in a flat, horizontal position. Hold the position for a few seconds and then lower yourself.

Lie on your side with your legs straight and your elbow directly under your shoulder. Rise up using your forearm and keep your body straight. At the same time, distribute the weight on your hand and foot. Hold this position for as long as possible, and then change sides.

What exercises should you do to remove your sides?

Twisting. In their simplest form, they are performed standing. To do this, place your hands behind your head and spread your elbows to the sides, and place your feet slightly narrower than shoulder width. Perform slow turns of the body to the left and right, holding the body for a couple of seconds at the end points. To make the exercise more difficult, lie on the floor on your back. Bend your legs so that your knees are directly above your pelvis. Clasp your hands behind your head and raise your shoulders. As you exhale, twist your body to the left while trying to touch your right elbow to your left knee. The right leg should straighten, but continue to keep it suspended. Return to the starting position and inhale. Repeat the exercise on the other side.
Leg raises. This technique must be performed on the floor, placing the body on its side with emphasis on the forearm. Raise your top leg 30 centimeters and hold for a couple of seconds. After this, try to pull your lower leg towards it, using only your arm and thigh. Hold the position and then slowly return to the starting position. At the same time, make sure that the body does not fall back or forward.
Tilts. Regular body tilts to the left and right can be performed while standing, but for greater effectiveness it is better to complicate the exercise. Get on your knees and take a small towel in your hands. Raise it above your head, spreading your arms as far as possible. Now bend to the sides, making a maximum bend so that the pelvis remains in place.

Repeat each technique 15-25 times in 2-4 approaches and gradually increase the load.

In the gym

When talking about how to remove sides in the gym, you should first of all pay attention not to the exercises themselves, but to how to perform them correctly. There are several simple rules for visiting the hall.

You need to attend classes on an empty stomach, otherwise you will not be able to remove the amount of calories you need. It is important to take water with you: at least 0.5 liters.
When doing exercises, you cannot take breaks. Beginners can pause between exercises, but even during this time you need to be on the move: walk, bend over, and most importantly do not stand.
You need to start training with jumping rope or. At first, it is enough to devote about 10 minutes to them, and then increase this time to half an hour.
If you are not following a strict diet, then you should definitely include aerobics or running in your exercise plan, since cardio exercises help burn calories quickly.
Proceed to strength training carefully, carefully listening to your feelings while selecting weights. To remove fat from the stomach and back, use 6-8 different exercises.

Which exercise machine removes sides? In fact, you can work on creating a waist using many equipment: fitball, bench, horizontal bar and others. A treadmill, stepper and exercise bike give excellent results.

Is it possible to remove the sides with a hoop? Yes, this projectile shows good results in the fight against extra centimeters on the waist. In addition, using a hoop you can strengthen the rectus and oblique muscles of the abdomen and back, as well as remove cellulite in problem areas. Today, sports stores offer a huge selection of equipment, including soft hula-hoop models, plastic and metal products, and even hoops with massage attachments. To get rid of belly fat using a hula hoop, it is best to use plastic models with massage inserts. They have an additional effect on muscles and improve blood microcirculation. However, before using such a hoop, you need to protect your body from its impacts. To do this, you can use a special medical or sports belt, or simply wrap your body with film or a towel.

Hula hoop helps in serious stages of obesity, but the effect will not be noticeable immediately. For the first results to appear, you need to perform the exercises for 2-3 weeks. At the same time, keep in mind that the effectiveness of weight loss depends on your body position: the narrower you place your legs, the greater the effect you get. How long should you spin the hoop? To begin with, 10 minutes a day will be enough, 5 minutes in each direction, and after that you need to increase this time to 30 minutes at a time or in 2 approaches.

It will be possible to remove the sides with exercises in the gym in about the same time, but at the same time you will have to go to classes regularly: at least 3-4 visits per week. What exercises help fight fat deposits? To remove extra centimeters from the waist, work with a regular bench fixed at an angle relative to the floor. The higher the rise, the more difficult it is to perform the exercises.

First, lie on a bench with your head up. With straightened arms, grab the handrails, and bend your legs slightly and keep them suspended. Raise your pelvis and legs up, placing them behind your head, and return to the starting position. At the same time, under no circumstances lower yourself completely onto the bench - the abs must remain tense at all times.

The next exercise is the reverse press. Turn around and sit on the bench facing backwards. Fix your legs on the handrails to support your body, and round your back. Lean forward and then move your body back, but do not lie down completely.

After this, move to a flat bench or floor. To perform the exercise, sit with your body slightly tilted back, your knees bent and pulled towards your chest. As you exhale, lean back strongly and straighten your legs, but do not touch the floor with them. After this, return to the starting position again.

Bending on a Roman chair is a difficult but very effective exercise. It is performed while sitting on the machine sideways and fixing the position of the body with the help of the legs. Bend to the side, reaching a body bend of up to 90 degrees. Then turn around on the other side and repeat all over again.

What other exercises can you do to remove deposits on your belt? In fact, absolutely any physical activity can help you on your way to your goal. Squats, race walking, exercises with a barbell, push-ups, exercises on a variety of exercise machines - all of them are aimed at working several muscle groups at once. But the most effective techniques are based on the principles of twisting and bending or rocking the press. It's just that the more you practice, the more difficult the projectiles become.

How to remove sides on hips

Fat deposits form not only on the waist, but also on the back and hips. In general, you need to deal with them using the same methods, but each specific area has its own exercises. So, in order to remove folds on the sides, it is best to perform side bends and twists, which were already mentioned earlier. But the sides on the lower back can be removed in other ways.

To get rid of the sides at the back, you should force rather “lazy” muscles to work. Several simple techniques give the load on them. To perform the first of them, take a cobra pose: lie on your stomach, and then raise your body to outstretched arms. In this case, you need to arch your back. Lift your right leg off the floor and, at the same time as turning your body, move it as far to the left as possible. Repeat the exercise 20 times, and then change your working side.

The next exercise, which will force the sides behind the back to go away, is done with dumbbells or a half-liter bottle of water. To perform it, get on all fours and put your right leg to the side. The body must be straight. Take the weight in your right hand. Rotate your body inward, moving your arm under your body and straightening it at the end, and then reversely rotate your entire body, bringing your arm bent at the elbow up. Do 20 reversals and change sides.

Squats with a ball pressed between your legs just above the knees help tighten your sides and butt. It is very important to perform the exercise without lifting your heels off the floor and maintaining a constant pace. To begin with, you can do 15-20 squats, and over time their number can be increased to 100.

You can fight fat from the back and sides in another way: stand with your feet shoulder-width apart and spread your feet apart. Squat down as deeply as possible, while raising your hands clasped together. After 20 repetitions, hold at the bottom point and extend your arms forward at chest level. Now shift your body alternately to the sides, keeping your hips motionless.

Another option: lie on the floor, on your right side. Bring your right hand forward for support, take a 1 kg dumbbell in your left hand, bend your arm at the elbow and place it behind your back. The legs lie flat. At the same time, lift up and move your left leg and arm towards each other. There is no need to bend them. Perform 20 sets and repeat on the left side of your body. This exercise will help burn fat from the lower back and sides.

However, when performing such a complex, do not forget that you need to remove excess fat from the waist and sides not only with local training, but also with general physical activity, which will not only help you lose weight, but also improve the well-being of the body, make it healthier and rejuvenate it.

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Humanity comes in a variety of shapes and sizes. For some, fat is deposited at the waist, for others (especially women), the hips and buttocks become problem areas. These are not just external differences. The presence or absence of a risk of impairment of the body’s vital functions, as well as the approach to losing weight, depends on where exactly fat accumulates.

Wide waist: the dangers of belly fat

The main fat reserves are located under the skin and are called subcutaneous fat. As fat mass increases, the body may begin to store fat inside muscle tissue and between the internal organs of the abdominal cavity. This is an unfortunate prospect because this type of fat - visceral or internal fat - can have extremely adverse effects on the entire body. Subcutaneous fat is relatively harmless.

In women of childbearing age, fat tends to accumulate in the subcutaneous depot below the waist, giving the body a characteristic pear-shaped shape. Men are more likely to accumulate fat around the waist, and their body resembles an apple.

Mostly men are predisposed to fullness around the waist, but many women also suffer from it. In the picture, two women are the same weight (and BMI), but one of them has an “apple” body, and the other has a “pear” body.

So, people with an apple body type accumulate toxic visceral fat. Research shows that a wide waist (a sign of abdominal obesity) clearly indicates the presence of visceral fat.

Abdominal obesity is the main cause of a whole bunch of diseases, united by the term “metabolic syndrome”. Typically, abdominal obesity is diagnosed when the waist circumference exceeds 94 cm or more for men and 80 cm for women. Here are other indicators that allow you to make a diagnosis of metabolic syndrome.

Elevated levels of blood fat (triglycerides). Triglycerides are fats found in the blood. Their high levels lead to an increased risk of cardiovascular diseases. Triglyceride levels greater than 1.7 mmol/L are generally considered a sign of metabolic syndrome.
Reduced levels of “healthy” cholesterol - high-density lipoprotein (HDL). HDL cholesterol is a special form of cholesterol that is responsible for reducing the risk of heart disease and stroke. A level of this good cholesterol of 0.9 mmol/L or lower is considered critical.
High blood pressure. High blood pressure leads to heart attacks and strokes. Blood pressure has a higher (systolic) and lower (diastolic) value. Systolic pressure is above 130 mmHg. Art. and/or diastolic pressure above 85 mm means outside the normal range.
Elevated blood sugar or pre-diagnosed type 2 diabetes. If the blood sugar level exceeds 5.6 mmol/l, this is a symptom of a disruption in the normal functioning of the body.

If tests have revealed other factors of metabolic syndrome, you should begin an attack on visceral fat and normalize both the psychological and biochemical state of the body.

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