Flank fat is a common aesthetic problem in both men and women. This zone belongs to the so-called fat traps, in which the body stores energy resources for a “rainy day.” And as you know, fat is an excellent source of energy, on which our ancestors went through difficult times, when their bodies did not receive enough food, and they led a half-starved lifestyle.
In terms of evolution, humans have had unlimited access to food not so long ago—only for the last 70 years. Therefore, our body has not adapted to new conditions and continues to store fat in genetically determined areas of our body.
The most common locations of fat deposits in the flanks and thighs and the result of their correction using liposuction.
Causes of fat on the sides of women
Reason #1
If belly fat began to rapidly accumulate, and the diet did not change, this may be a signal of a violation of the endocrine functions of the ovaries or thyroid gland . To begin with, you can contact a gynecologist, the doctor will order hormone tests, and if an imbalance is detected, he will prescribe a treatment package that will affect further weight stabilization. The main causes of imbalance can be gynecological diseases, cycle disorders, stress, the postpartum period and lactation.
Reason #2
Lack of enzymes that process fats and carbohydrates. If nutrients are not broken down and absorbed properly, they lead to fat deposits. A gastroenterologist can identify this cause by prescribing the necessary tests.
Reason #3
Poor nutrition contributes to the accumulation of fat in the abdomen, sides, thighs and buttocks. Eating high-calorie foods, irregular and poor nutrition over time leads to reasons such as a slowdown in metabolism and a supply of nutrients “in the depot”. Excessive consumption of carbohydrates or fats, especially in the evening, is the main cause of excess weight, since overeating leads to excess calories in the diet that the body is unable to process.
Reason #4
Fasting, poor and infrequent meals , which are often resorted to by those who want to lose weight, are also the reasons why fat is deposited on the stomach and sides. These factors lead to a decrease in metabolic rate, and the body experiences stress at this time. If food is not supplied for a long time, the body stores nutrients in the form of subcutaneous fat so that in case of hunger it can “eat” itself.
Reason #5
Lack of sleep and rest also affects the deposition of fat in the abdomen and sides, as it contributes to a decrease in metabolism, disruption of circadian rhythms (sleep-wake) and also leads to the accumulation of fat in the depot. Often these reasons arise in women who work 24 hours a day or on night shifts, at a time when the body should rest. Especially meals or the slightest snacks at this time are unable to be processed by a sleepy body.
Reason #6
A sedentary lifestyle , although least of all, also contributes to fat deposits, but more likely in the case of poor nutrition.
A balanced diet, balance of hormones, normal functioning of all organs and systems must cope with the incoming substances throughout the day, even without stress. Poor mobility during the day is unable to consume the daily calorie intake as energy.
Cosmetology in the fight for a beautiful figure
Well, now – a few words about methods that allow you to quickly get rid of fat on the sides and stomach, without making much effort. We are talking, of course, about modern cosmetology.
The wonders of hardware cosmetology are at the service of all those who are impatient to lose weight. One of the most effective and efficient ways to get rid of unnecessary fat deposits on the abdomen is LPG massage. This procedure is carried out using a special device, which, thanks to special rollers and a vacuum chamber, lifts and kneads the fat layer. Due to such a deep effect, fat deposits are literally broken down, lymphatic drainage and blood circulation in the treated areas are significantly improved, the contours of the figure are tightened, and the skin gains additional elasticity. LPG massage will help remove the stomach and sides for men and women; it is used at different ages.
Often, cosmetologists advise those who want to lose weight to take a course of ultrasonic cavitation - this procedure also successfully fights fat deposits on the abdomen and sides, cellulite, and loss of skin elasticity. This technique allows you to achieve truly impressive results in just a few sessions and, importantly, it is completely painless and the results last for several years. Moreover, the procedure itself lasts no more than 20 – 30 minutes!
Of course, with all the modern miracles, you still have to maintain the achieved result yourself! And in any case, it is well known that the best results come from an integrated, balanced approach.
Recommendations: how to remove sides
Knowing the role of nutrients will help you properly regulate your diet, without compromising your taste preferences and figure.
Proteins – consisting of amino acids, promote the growth and formation of new cells. The main advantage for those losing weight is that these substances are unable to be deposited as subcutaneous fat. Low-fat protein foods can be consumed whenever you like. In a diet for weight loss, proteins should be contained in an amount of 50-60% of the total calorie content.
Fats can be saturated or unsaturated. Saturated fats should be excluded as much as possible, but not completely, from the diet due to their high cholesterol content and high calorie content (1 g of fat contains 9 kilocalories). The latter are necessary in the diet for all women, not only for weight loss, but to maintain the balance of sex hormones. Molecules of such acids attach free fatty acids and are excreted from the body. Therefore, if you want to get rid of excess fat, consume the right fatty acids . Their content in the diet should be 10-20% of the total calorie content.
Carbohydrates are the main source of energy. There are complex and simple carbohydrates. Complex ones take longer to digest, providing the body with energy for up to 4 hours. They are necessary for every organism, but have their drawbacks. An excess of such substances can be converted into fat; consuming complex carbohydrates in the evening can lead to abdominal folds, so they should be consumed in the first half of the day . Their content during weight loss should not exceed 20-30% of daily calories.
As for simple carbohydrates, the intake of which greatly increases blood sugar and produces the hormone insulin, the substances should be eliminated completely. They are quickly absorbed, without having time to provide the body with energy, and accordingly, they quickly turn into fat. Such substances are found in large quantities in sugar, flour (flour, confectionery), vegetables and cereals with a high starch content, fruits and berries.
How to eat to remove belly and sides at home
An unbalanced diet is the main reason for the accumulation of fat in the sides, so it is necessary:
- Balance the percentage of BJU in the daily diet (50/30/20).
- Distribute nutrients throughout the day: consume carbohydrates before lunch, and distribute proteins and fats evenly over 5-6 meals throughout the day.
- Reduce total calories, consume 23-26 kcal for every kilogram of weight.
- Eliminate simple carbohydrates (sugar, flour, sweet soda, other sweets). If necessary, eat fruit, dried fruit or honey in the morning to raise your blood glucose levels and keep your blood glucose levels up throughout the day.
What can you eat?
- Lean meat (except skin, pork, lamb) - boiled, baked.
- Low-fat fish, cooked in the oven or steamed.
- Low-fat fermented milk products, but not low-fat (kefir, cottage cheese, milk).
- Cereals with a high fiber content - brown rice, buckwheat.
- Vegetables (except beets, potatoes, corn).
- Fruits for breakfast - apples, citrus fruits.
Determine the cause
First of all, you must understand what causes the sides on the waist. The reason may be an incorrect diet, for example, an excessive love of sweets, a sedentary lifestyle and lack of physical activity. In addition, it is important to eliminate the risks of various health problems, for example, hormonal ones, which can lead to excess weight. In the latter case, you must first eliminate the cause, and only then start practicing. In the first cases, we still need the same diet and physical activity.
How to remove sides at the waist with exercises
Remember, to remove fat from the waist, abdominal exercises alone are not enough; for effective fat burning you need a complex for all muscle groups. The program provides circuit training - exercises for all muscle groups without rest. Train every other day, performing 15-25 repetitions of 3-4 circles.
- Warm-up (jumping rope, running) – 10 minutes.
- Squats.
- Jumping to higher ground.
- Aerial lunges.
- Burpees with push-ups (can be done from the knees).
- Reverse push-ups.
- Fold.
- Leg lift.
- Plank – 1 minute.
- Side plank on each side for 30 seconds.
Rest between circles – 1 minute.
At the end of the complex, you can perform jumping rope or other available cardio exercises - 10 minutes.
Spin the hoop
A hoop is a great way to solve the problem of how to lose weight in the waist and sides, get rid of the belly, it is very convenient and effective. Spin it for at least 15, and preferably 30 minutes a day. This is good aerobic exercise and a great way to burn fat. If you haven't hoop before, start with a regular light hula hoop . Once your body gets used to it, you can increase the load using a massage or weighted hula hoop.
