One of the most popular questions that concern both the female half of the population and the male one is how to remove fat from the sides ?! This problem can only be solved with the help of an integrated method of losing weight. Under the complex method refers to the implementation of a full program of normalization of weight, that is, both proper nutrition and physical activity. After all, getting rid of excess fat in the sides is not easy, you need to make every effort.
To begin with, it is worth noting under the influence of what factors our barrels acquire, over time, far from perfect look. Fat on the sides appears due to:
- accumulated body fat;
- weakening of the oblique muscles.
That is why, in order to remove fat from the sides, it is necessary:
- get rid of accumulated internal (visceral) fat ;
- strengthen oblique muscles;
- partially eliminate subcutaneous fat.
Practical recommendations: how to remove fat from the sides
The first step is to do the following:
- Start eating right. Good nutrition is one of the components of a new lifestyle. Healthy nutrition is a balanced complex in relation to fats, proteins, carbohydrates, vitamins and minerals. Also, its amount cannot exceed the energy costs of the body. A balanced diet helps to strengthen health and not gain excess weight both in the side and in the areas of other parts of the body.
- Increase daily physical activity through weight loss exercises. These exercises will allow not only to remove fat, which is also very important, but also to tighten muscles in problem areas of the body, making the figure more perfect and sophisticated.
- Strengthen oblique muscles. For this, it is necessary to perform exercises not only for the lower and upper press, but also exercises for the oblique muscles of the abdomen. After performing the exercises, it is necessary to massage the problem area and best of all, that it was done by a specialist.
If all of the above is too global for you, you can remove the fat from the sides by starting small:
- Make yourself “hold” your stomach all day long. That is, the muscle mass of the abdomen should always be slightly toned. Imagine you are jogging.
- Learn to keep your back straight, as correct posture works wonders. Constantly keeping your back in an even position, you relieve tension from many internal organs. In addition, it promotes free breathing and enrichment of all the cells of your body with the necessary amount of oxygen. To all this, correct posture visually stretches the silhouette, giving the image expressiveness, harmony and confidence.
- To fully combat the fat on the sides and consolidate the result, it is best to twist the hoop, or hula-hoop. If you have enough time, you need to twist it for thirty to forty minutes a day.
- If you have never run and haven’t been involved in sports in principle, gradually introduce various abdominal exercises into your daily life: swing the lower, upper and middle abdominal muscles, lateral muscle mass, and also strengthen the muscles of the lower back, bending shallow while lying down (tear off your legs and the body itself, together and alternately).
And the most important thing to remember is that first of all, internal (visceral) fat will begin to be burned. Therefore, in the first stage, you will not notice a decrease in subcutaneous fat in the barrel. Do not lose heart and give up, there is a natural process. Continue to maintain a proper diet and do all the necessary physical exercises. After reduction of internal (visceral) fat, subcutaneous fatty tissue will also begin to go away. Together with the strengthening of the oblique muscles of the abdomen, the lateral lines will begin to level out, and sagging will disappear.