The reasons for the appearance of fatty deposits on the sides. Methods of fighting fat: proper nutrition, exercise, body wraps, massage, cosmetology.
Fat on the sides is a common problem that many people face. With age, metabolic processes in the body slow down, and the body fat gradually increases. To reduce such imperfections, it is recommended to adjust the diet, move more and use cosmetic procedures.
Reasons for the appearance of fat on the sides
Fat is deposited on the sides by several factors. The process may be based on a hereditary predisposition or disease, but the situation is aggravated by the following:
- Power supply errors … Excess fats and carbohydrates, rare but abundant meals, systematic overeating, frequent snacks, eating before bedtime.
- Sedentary lifestyle … Lack of movement leads to the fact that the formation of fatty deposits is accelerated several times.
- Hormonal changes … These factors include puberty, pregnancy, menopause.
- Violation of the functioning of internal organs … Subcutaneous fat on the sides is observed in people with insulin resistance, dysfunction of the thyroid gland, diseases of the heart and blood vessels, and high blood pressure.
- Non-observance of the regime of work and rest … Because of this, the body is in a state of constant stress. At the same time, the hormone cortisol is regularly produced, which contributes to the deposition of fat on the sides.
Regular stress, poor diet, lack of physical activity, that is, a combination of several factors at once aggravates the situation. A person is rapidly gaining weight and for a long time cannot get rid of fat deposits on the sides and other sensitive areas of the body.
How to get rid of fat on the sides?
To quickly remove fat from the sides, an integrated approach is required: avoiding excessively fatty foods, simple carbohydrates and regular physical activity. To speed up the process, it is recommended to give preference to aerobic exercise, strengthen the abdominal muscles, which help remove fat deposits on the sides, undergo a massage course, and use hardware cosmetology. It is also necessary to give up bad habits, normalize sleep, and reduce the impact of stress on the body.
Proper nutrition from fat on the sides
One of the key points that helps you understand how to remove fat from the sides is adherence to the basic principles of good nutrition. It is important to introduce fiber into the diet (fresh vegetables, fruits, seasonal berries, leafy greens), be sure to consume healthy fats (unrefined oils, avocados, red fish, caviar). The diet should contain antioxidants that help fight excess body fat: quinoa, bright berries, vegetables, fruits rich in vitamin C.
To remove fat from the sides, you should give up fried, fatty, overly spicy foods, sugar, simple carbohydrates, trans fats, white sugar, flour, purchased sweets. Fatty foods and glycation products are replaced with protein and plant fibers. This allows you to normalize the functioning of the digestive system, restore metabolic processes and reduce body weight.
When fighting body fat on the sides, you need to drink enough water with lemon, lime, mint, berries. You can calculate the optimal amount of liquid using the formula: multiply 30 ml of liquid by body weight.
Important! With an increase in body weight, one should not look for excuses; it is important to direct efforts to correct the diet and emotional state. Consult experienced dietitians and trainers if necessary.
Exercises against fat on the sides
Dieting is not enough to reduce body fat on the sides, so aerobic exercise must be included. It is recommended to do cardio exercises that burn fat and calories as much as possible.
To get rid of fat on the sides, at the initial stages, a special set of exercises is shown to be performed for 20-30 minutes. Gradually, the training time and the load increase.
Exercises to burn fat on the sides:
- Lifting legs by weight … Take a horizontal position, raise your legs at a right angle and hold them in this position for 1 minute, gradually the time can be increased.
- Torso bends … Make turns, body bends in different directions 20-30 times in several approaches.
- "Pendulum" … Lie on the floor, draw in your stomach, raise your legs, bent at the knees. Put your hands on your left leg, straighten your right. Repeat for the other side, keeping your abs tense.
- "Bike" … Side fat in women will decrease if exercise is done regularly. To do this, lie on the floor, lock your fingers behind your head, bend your legs at the knees and lift, start turning invisible pedals for 5-10 minutes at a comfortable pace.
- Twisting the lower body … An effective exercise for fat on the sides: lie on the floor, put your hands behind your head, and draw in your stomach. In this case, the lower back should be firmly pressed to the floor. Backbends are fraught with excessive stress on the spine and injuries. Bend your knees, raise them. The shoulder blades are on the floor, the shoulders are slightly raised. Straighten the left leg and touch the bent limb with the left elbow. Repeat for the left arm and leg. Run 20 times.
- Squats … Start with 20 squats per day and increase by 10 squats daily.
- Jump squats … Spread your legs shoulder-width apart, tighten your buttocks, draw in your stomach. Do a squat, carefully making sure that your knees do not go beyond the level of your toes. Inhale, jump up and take the starting position. Make at least 30 jumps. Make sure your stomach is pulled in at all times.
- "Plank" … This exercise is suitable for completing a workout to burn fat in the flanks. To do this, you need to lie on the floor on your stomach, exhale, bend your elbows and stay in the "lying position". Get up, evenly distributing the load over the entire body for 30-60 seconds. In this case, the elbows should be strictly under the shoulders.
This exercise will help remove fat from the sides: stand up straight, spread your legs shoulder-width apart, bend your knees, draw in your stomach. As you exhale, raise your left leg, take it to the side and hold in this position for 1-1, 5 minutes. You can start from 10-15 seconds, gradually increasing the time interval.
To increase the efficiency, the exercises can be supplemented with special weights that create resistance during training and increase the effectiveness of training. Such exercises help to burn extra pounds and tone the muscles of the peritoneum.
It is also necessary to train the oblique abdominal muscles. Walking in the fresh air (at least 10,000 steps) is helpful. Compliance with the daily regimen also plays an important role in the process of losing weight: you must go to bed no later than 23:00.
Fat on the sides in men can be quickly reduced by actively practicing 3-5 times a week: swimming in the pool, jumping rope, walking quickly, riding a bicycle. Also, in order to remove fat from the sides of a man, he needs to run daily or 3-5 times a week.
Fat wrap on the sides
Cosmetic procedures smooth out the skin, burn fat on the sides, improve the quality and turgor of the skin. Home wraps are effective against cellulite, body fat, and loose skin. They are recommended to be done on an empty stomach, 120 minutes after a meal or before bedtime. Algae, clay, therapeutic mud, base and essential oils are used as a base.
Ways to remove fat from the sides using wraps at home:
- Algae wraps … Effective thanks to the alginate. This substance contains vitamins, amino acids, minerals that strengthen the skin and reduce body fat. Algae tightens, softens and protects the skin, accelerates the regeneration process, and improves its appearance. To prepare the wrap, you will need 80 g of kelp powder, which is poured with hot water and mixed thoroughly for 2-3 minutes. The resulting product is evenly applied to the sides and other problem areas of the body, wrapped on top with cling film and left to act for 20-30 minutes. Then wash off, apply oil or body cream. The course consists of 12-15 procedures. In case of an allergic reaction to iodine, it is better to refuse to use algae.
- Honey wraps … One of the most effective in the fight against body fat. Honey can be combined with coffee, clay, essential oils (orange, juniper, mint, lemon, grapefruit). The procedures can be carried out if there is no individual intolerance to beekeeping products. One of the most effective recipes is to mix 3 tablespoons of honey with peppermint and orange oil. Apply to the sides, stomach, wrap with cling film on top. Honey can flow out, so it is advisable to wrap yourself in a towel on top and lie down for 40-60 minutes. Then rinse it off with warm water, moisturize the skin with oil or cream.
- Green tea wraps … Grind the leaves in a coffee grinder, add warm water. Add your favorite essential oils (orange, lavender, grapefruit, mint). Apply to problem areas of the body, wrap with a film, towel and leave for 20-30 minutes. Tea is an excellent antioxidant that not only reduces subcutaneous fat, but also tones and smoothes the skin.
- Blue Clay Wraps … In a glass container, mix blue clay, 1 tablespoon of ground coffee, add a few drops of essential oils of cinnamon, juniper, orange. Dilute with warm water until the consistency of thick sour cream. Apply the resulting mixture to problem areas of the skin, wrap the top with cling film, put on leggings or tight-fitting shorts. During the procedure, you can perform exercises - squats, "bike", turns to enhance the effectiveness of the cosmetic procedure.
- Coffee wraps … Mix ground coffee with grapefruit essential oil, coconut oil and dilute with water until creamy. Apply the composition to the sides, massage lightly and wrap with foil. Leave to act for 30-60 minutes, then rinse with water. Such a wrap has a fat-burning, drainage, smoothing effect, reduces fat deposits, and removes excess fluid.
To remove fat from the sides of a woman, it is important to regularly perform such procedures. After the course (10-12 sessions), it is recommended to maintain the obtained result and do the wraps once every 7-10 days.
Note! To fight the fat on the sides of your home, you can use a coffee or salt scrub that smoothes and drains the skin. Additional exfoliation prepares it for the effects of active ingredients that are included in wraps, creams, gels. For the same purpose, a brush with stiff bristles is often used for dry massage, after which they proceed to other cosmetic procedures. The abdomen and sides must be massaged very carefully; it is necessary to abandon the hard impact during menstruation.
