How to remove the “lifebuoy” at the waist: we solve the problem comprehensively

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In the process of losing weight, it is important to consider various points. Unfortunately, there are quite a lot of problem areas, and it is important to work through each of them. It is especially important to get rid of the so-called life preserver. This is the customary name for those fat deposits that are especially clearly visible in the abdomen and sides. This is the area that causes the most difficulties. Today we will learn how to remove a lifebuoy on the stomach, we will give effective techniques.

An integrated approach is of great importance here. It is important not only to limit the consumption of harmful foods, but to adhere to a certain diet for some time. It is imperative to pay attention to various exercises, preferably performing them in combination. In addition, you should switch to a thoughtful daily routine, always sticking to the same schedule. It’s ideal if you also have a useful hobby. This could be running or swimming, cycling or roller skating. Walk more, be in the fresh air more often.

Only an integrated approach and targeted work will help you get rid of the lifeline on your stomach, quickly lose weight and lose unwanted volumes.

Stressful fullness

Characteristic feature: lack of waist and voluminous belly.

Develops under conditions of constant nervous tension. Due to the fact that the adrenal glands abundantly release the hormone cortisol into the blood. And it affects fat metabolism so that fat is deposited in the abdomen and internal organs, forming a kind of “lifeline.”

With this type of obesity, the risk of heart and vascular disease increases.

How to lose weight: First of all, you need to eliminate sources of stress or reduce their influence.
The second point would be to give up sweets, flour, and fatty foods and include vegetables and fruits, eggs, meat, and cottage cheese in the diet. The third is cardio exercise. Jogging, sports or Nordic walking will strengthen the cardiovascular system and help get rid of hated fat.

Best Fat Burning Foods

We advise you to consider the following list of products. They can become your best helpers when getting rid of the life preserver. Try to include as many different foods from the list as possible in your menu.

Oranges, grapefruits.
Cucumbers.
Apples, it is better to take green ones.
Reduced fat dairy products.
Peanut. It should be consumed in limited quantities.
Oatmeal.
Green tea. Prepare it without sugar, but with lemon slices.

If you act comprehensively and purposefully, you can quickly remove the life preserver on your stomach.

https://youtu.be/Bk3CMVXySps

Sugar fullness

Characteristic feature: overhanging folds on the sides.

Develops with the abuse of sweet and starchy foods. Excess glucose not processed by insulin turns into fat and is deposited on the sides.

This type of obesity increases the risk of developing diabetes.

How to lose weight: It is very important to monitor the glycemic index of the foods you eat. Eliminate dates, bananas, grapes, raisins, factory-made fruit juices, soda, and all sweet pastries from your diet. Include - fresh vegetables, fruits: apples, pears, citrus fruits; eggs, poultry. In sports, give preference to cardio exercises such as running, elliptical, Nordic walking and aerobics.

Side plank exercise for belly and flank fat

Reps needed: 10–12

Number of approaches: 3

Performance:

lie on your left side;
straighten your legs;
leaning on your right forearm, lift your body so that it forms a diagonal line;
raise your hips so that the line from your ankles to your shoulders is straight;
engage your core muscles;
Maintaining a stable upper body position, lift your upper leg;
Without changing the angle of your body, bring the knee of this leg to your chest;
hold for a couple of seconds;
return to the starting position;
repeat 10 – 12 times;
repeat on the other side.

Testosterone fullness

Characteristic feature: a figure without feminine outlines, saggy folds on the arms instead of triceps, horizontal folds on the back. It develops with age, when the level of female hormones decreases and male hormones increase. Muscle mass decreases and they lose tone and become flabby.

This type of obesity entails a slowdown in metabolism, thinning of bones and the development of osteoporosis.

How to lose weight: you must follow the daily intake of proteins/fat/carbohydrates.
From a sport, strength training would be ideal. Lifting weights will strengthen your muscles, tone them and help return your figure to its feminine shape.

Factors that provoke the appearance of fat on the stomach and sides

First, determine whether extra centimeters have appeared only in this problem area. After this, analyze your lifestyle - perhaps you began to consume more calories and/or move less, sleep poorly, or often find yourself in stressful situations.

If the cause may be one or a combination of the above factors, adjust your lifestyle accordingly - try to eat less high-calorie foods, try increasing physical activity, learn stress management techniques, ensure yourself quality sleep.

Often the appearance of fat on the stomach and sides is associated with hormonal imbalances.

If not, estet-portal.com advises contacting an endocrinologist and checking your hormone levels - very often the appearance of fat on the stomach and sides is associated with hormonal disorders.

Estrogen fullness

Characteristic feature: disproportionately large hips and buttocks.

Develops with an excess of female sex hormones and overeating. This type of fullness puts more stress on the joints of the legs.

How to lose weight: with this type of obesity, you should never go on strict diets. Otherwise, the upper body will lose weight, but the lower body will remain disproportionately large. But it is important to monitor your diet - exclude sweets, flour, and fried foods from your diet; include – vegetables, poultry, eggs, cottage cheese. Among physical activities, running and race walking would be ideal for fat burning. Swimming will help develop your back and shoulder girdle, thereby balancing your figure. Working out in the gym is also suitable.

Set of exercises

It's time to move on to describing the most effective set of exercises, which is aimed specifically at removing the lifeline from the abdomen. Remember all the nuances so that you perform each exercise absolutely correctly.

You will be able to remove all excess volumes and restore tone to the lower and upper abdominal muscles. Don't forget to watch your diet too. Starvation diets are not necessary, but reasonable restrictions are necessary. Also drink more purified or mineral water.

Here is the range of exercises included in the complex: scissors, belly-down dog, superman, dynamic and side plank.

Let's take a closer look at the execution algorithm and the features of each exercise.

Superman

A very effective exercise that you definitely need to get used to. It is this that allows you to quickly get rid of fat deposits on your sides. The algorithm of actions is as follows.

Take your starting position. Lie down on a flat surface face down.
Your arms should be stretched out in front of you.
Now you need to bend into an arc so that your legs and arms rise above the floor to their maximum height. Squeeze the muscles of your buttocks, legs and arms, and try to lift your chest off the floor as best as possible. Bend your body so that you end up with an arc.
Hold the position for at least a couple of seconds.
Exhale. You need to move your legs, arms, and straighten your body extremely smoothly.

You must repeat the element at least 10 times in a row . The recommended load is three sets. If you are just starting to train, two approaches, five repetitions each, will be enough for you.

Be sure to read: The complex effects of exercises for drying the body

Belly down dog

Another effective exercise, but it’s a little more complicated. Try to do everything exactly as described.

Take a position. This is an elbow plank. Spread your legs slightly to the sides, place your elbows under your shoulders.
The stomach must be pulled in, but the gluteal muscles will be actively involved when performing the exercise.
You need to create a straight line from the body, stretch out into a string.
Now inhale the air smoothly and shift your body weight so that your back and hips are raised up.
You want to lift your body as much as possible so that it ends up forming an upside-down V shape.
Please note: the head is located between the shoulders quite freely.
Try to fix the position for a few seconds. Keep your back straight.
Then you need to slowly, carefully return to the original position.

It is recommended to repeat the element 12 times, doing three approaches at once.

Side plank

A good exercise with which you can eliminate fat deposits, swelling on the abdomen and thighs.

Starting position on the left side.
Stretch your legs, they should be straight.
Now you need to lean on your hand so that your body forms a diagonal with the floor.
Gently lift your hips. A straight line should be created from the shoulders to the ankles.
You need to maintain a constant body position and at the same time raise your top leg.
Be sure to maintain the angle of your body, and bring your knee to your chest, smoothly bending your leg at the knee joint.
Try to hold the position for two seconds.
Then carefully return to the starting position.

Trainers advise performing the exercise in four sets, 10 repetitions each.

Dynamic bar

An excellent exercise for strengthening the muscles of the chest, shoulders, and getting rid of excess fat deposits in the hips and abdomen. Quite a lot of muscle groups are involved here, so the element is especially useful. It is very important to perform it correctly.

Get into a plank position with your elbows directly under your shoulders.
Make sure that your entire body is straightened out, from your heels to your head.
Then you need to carefully move your hand into a push-up position.
Repeat the movement with the other hand. Now it's like you've done a push-up.
Then you should lower your forearms one by one, smoothly, to carefully return to the original position.
The time has come to change sides. Do the same thing, but just start with the other hand.

Be sure to read: What sports activities help you lose weight?

It is recommended to do 15 repetitions for each side of the body.

Scissors

A fairly simple, but quite effective exercise if performed regularly, with the required number of repetitions.

Lie on your back. Your palms should be pressed into the floor.
Hands are allowed to be placed under the pelvis, turning them palms down. This can be useful for protecting the bottom of the case.
Lift your feet off the floor at the same time. At the same time, you should feel a strong tension from the contraction of the abdominal muscles.
Make sure your lower back touches the floor.
Now gently lift one leg off the floor, then the other. The legs need to be raised one by one, but they should not touch the floor; maintain the position.

It is better to repeat 10 times, but in four approaches.

Office fullness

Characteristic feature: the entire body increases in volume evenly.

It develops in people who were previously active in sports, but now lead a predominantly sedentary lifestyle. Metabolism slows down sharply and fat begins to accumulate in all problem areas.

This type of obesity increases the risk of developing many diseases: from hypertension and atherosclerosis, to diabetes and reproductive dysfunction.

How to lose weight: eat 3 times a day without overeating, include more fresh vegetables, herbs, and fruits with a low glycemic index in your diet. For physical activity, strength aerobics or cardio combined with strength training are suitable. The main thing is regularity.

Nutrition for a flat tummy

If you find a couple of extra pounds in your abdominal area, do not rush to blame it on your bad heredity and other reasons beyond your control. The appearance of such a “life preserver” is the result of a negligent attitude to nutrition and low physical activity.

Don’t think that only a brutally strict diet can help you achieve the desired shape.

Sometimes it is enough to follow these simple recommendations:

Limit or completely eliminate butter, salt, bread and flour products, in general, all the most high-calorie and filling foods;
It is worth focusing your attention on dairy and fermented milk products with low fat content;
Gradually reduce the amount of fatty foods you consume;
The diet should not contain sugar and carbonated drinks;
You need to eat fractionally, many times a day and in portions equal to no more than 200 grams;
Be sure to maintain a drinking regime and drink at least 2.5 liters of purified liquid per day.

Refusal of all this invariably entails the question of what is allowed to eat? It is recommended to saturate your body with fiber or dietary fiber, which is found in grains and vegetables. A diet that solves the problem of how to lose weight in the stomach involves the consumption of apples, cereals, light diet salads, legumes, seaweed, parsley and other greens.

It is very important not to neglect fruits and main sources of protein, which are seafood, lean meats, nuts and eggs.

Accordingly, all dishes are boiled, cooked without fat, steamed or in the oven. It is very good to eat green vegetables, beets and carrots more often.

Physical activity

Dieting alone will not bring the desired result, which explains the need for exercise.

But if visiting a fitness club is not possible, the necessary exercises can be performed at home, it is only important not to forget about the following rules:

Exercise daily;
Gradually increase the load;
Do a mandatory warm-up before starting classes;
Do not exercise immediately after eating;
During one training cycle, it is necessary to perform three types of exercises, each of which is repeated 25 times and in two approaches;
All movements are made fully and slowly, be sure to monitor the rhythm of breathing;
During exercise you need to drink a lot of purified water.

Before you lose belly fat, you will need to purchase some simple equipment that will help you do the following exercises:

Rotate the hoop clockwise. Initially, you should use a light projectile, gradually increasing its weight. Hoop training should last at least 15 minutes a couple of times a day. You can increase your training by adopting a certain posture: straight back, legs either shoulder-width apart or standing together, but always with slightly bent knees;
Jogging over a distance of at least 2-3 kilometers;
Abdominal muscles are perfectly strengthened by Pilates, yoga, swimming and fitness;
Constant hidden gymnastics, which involves drawing in the abdomen as much as you can with its subsequent relaxation. It is also recommended to walk with your tummy pulled in.

At the same time, exercises that solve the problem of how to lose belly fat are recommended, such as: cycling, roller skating and skating, exercise on a treadmill and exercise bike, leisurely jogging, etc.

Purgation

This is another option on how to quickly lose belly fat. It involves the removal of toxins and impurities, improving the skin's overall well-being. The easiest way to do this is with a salt enema, which will have to be done every two days.

You can also simply drink salt water, which acts on toxins like a brush. To do this, dilute a tablespoon of salt in a liter of purified water, and drink the solution in the morning and on an empty stomach. During the first week of losing weight, this drink should be consumed every day, the second week – every other day.

Already on the 4th day, the intestines begin to intensively cleanse themselves, that is, active stools are observed. Liquid rice or oatmeal porridge, which should be eaten 15-20 minutes after drinking salt water, will help prevent stomach irritation from the saline solution.

The skin on the sides and abdomen can also be cleansed with salt. To do this, you need to mix sea salt and olive oil in a 1:1 ratio, and massage the problem areas with the resulting paste.

Cosmetic and psychological methods

One of the ways to combat a flabby and sagging tummy can be considered a professional massage, which is done using tightening and firming agents. Various wraps, tummy masks, peelings and scrubs also play a role.

If all this does not give the desired effect, you should more carefully reconsider your lifestyle. It is possible that your work is associated with constant stress and neuroses, which contribute to the acquisition of excess weight.

Emotional stress causes the body to more intensively produce cortisol, a substance that promotes the deposition of fat on internal organs and in the tummy area. Learn to look for positive aspects in any situation, try to remain equanimous and calm.

Fat deposits are necessary for any body, but in moderation. Women are characterized by a predisposition to gaining excess weight, which accumulates mainly in the waist area. Therefore, the question of how to remove a lifebuoy that disrupts the clarity of the contours does not lose its relevance. The answer is ambiguous, because an integrated approach to solving the problem is required.

Exercise “scissors” for fat on the stomach and sides

Number of repetitions: 10 – 12

Number of approaches: 3

Performance:

lie on your back, pressing your palms into the floor; to protect the lower back, hands can be placed under the pelvis (also with palms down);
lift both legs off the floor, contracting your abdominal muscles;
the lower back should remain on the floor;
slowly lift your right leg 10 centimeters off the floor;
alternately raise and lower your legs without letting them touch the floor;
repeat 10 – 12 times.

https://youtu.be/sflpB1Tr23A

Abdominal exercises. Basics

Important! If you pump up your abs without following a strict diet, you will achieve the opposite effect: your abdominal muscles will increase and will only visually enlarge your belly. Abdominal exercises in and of themselves are not fat burning.

When doing crunches, you should not raise your body too high; it is enough to rise 45 degrees from the floor. You should not press your chin to your neck, nor should you strain your neck: lifting should be done using the abdominal muscles.

Watch your breathing: lifting the body should be done while EXHALEING.

It is important to perform the exercises at least until the so-called “burning” feeling: it is from this moment that the abs begin to pump up. Each such approach is worth its weight in gold.

After abdominal exercises, twist the hoop again for about 10 minutes to consolidate the result.

Rest

Believe it or not, rest also plays an important role in the fat burning process, especially in the abdominal area.

This is because exercise is an inherently stressful activity. Stress causes muscles to adapt and become larger. Cardio exercise acts as a stressor for the heart, thus strengthening the condition of the cardiovascular system.

Despite all the benefits of stress, it is important to remember that too much stress leads to excessive cortisol production.

Cortisol is a hormone that, for example, affects sleep processes. Accordingly, its excess can lead to insomnia.

Sleep disturbances, in turn, often lead to the accumulation of fat mass. That is why it is important not only to exercise regularly and monitor your diet, but also not to neglect rest. Don't strive for instant results if you don't want health problems.

How to get rid of a loose waist

Removing fat from the waist is extremely difficult, it will have to be attacked with a combined blow of special dietary strategies, sports exercises and nutritional supplements. This problem is common to men and women and, unfortunately, widespread. To get rid of "sticky fat" around the waist, you need a special dietary strategy. Even diets that helped reduce body fat to 25% (women) or 15% (men) did not provide further progress in getting rid of love rolls.

If this is your case, then it's time to try some diet hacks to improve your insulin sensitivity. Eat protein before carbs, take two tablespoons of apple cider vinegar daily, add high-quality fish oil capsules and psyllium, or plantago psyllium L. bran flour, into your diet.

Constant dieting is not the best way to improve insulin sensitivity. Instead, follow a strict diet two days a week and eat more freely the other five. You also need to apply specific training strategies to increase insulin sensitivity and burn fat. Complexes and a modified combination of walking and running are very effective.

Any woman can reduce the amount of body fat from 45% to 25% without much difficulty. Likewise, any man can reduce his body fat percentage from 25% to 15% with training and an optimized eating plan. It is difficult to fall below these limits.

Unfortunately, the diet that helped in the first stage loses its effectiveness in the second. Stagnation begins. Fat becomes “sentimental and doesn’t want to leave his home.” It can be persuaded to disappear in some places, but it sticks tightly in others, most often forming unpleasant swellings in the waist area.

People tend to attribute this lifeline to a variety of circumstances, including insufficient sleep, poor diet, genetics, and even cortisol (the stress hormone).

While all of these factors do contribute to your loose waistline, they are also common when insulin sensitivity decreases. Fortunately, there are several ways to normalize insulin and they are very effective in removing the unsightly fat that forms the bulge above your jeans.

No. 1. Diet tricks

When insulin sensitivity is less than optimal, most of the protein (and everything else) ends up around your waist rather than going into your muscles. Instinctively switching to low-carb foods doesn't help much. Moreover, a chronic low-carb diet only slows down muscle growth. Instead, insulin sensitivity should be optimized. There are several simple dietary strategies to achieve this.

When eating, eat protein and fat before you touch carbs. This strategy has been shown to produce significant reductions in blood sugar levels (29%, 37%, and 17% at 30, 60, and 120 minutes after meals) compared to meals started with carbohydrates. However, shortly before training, you should use the opposite strategy and start your meal with carbohydrates rather than protein.

Methodically season your salad with natural vinegar (apple or grape vinegar) , this step will change the insulin response to glucose from carbohydrate foods , and can help you lose one kilogram in 4 weeks. Try taking two tablespoons of apple cider vinegar diluted with water before bed; studies show that after a while, morning blood sugar levels decrease by 4-6%.

Take one tablespoon of psyllum twice a day. This will reduce your sugar levels by another 11 percent throughout the day. And don't skimp on taking high-quality fish oil . All studies rank it as an essential health supplement, and when combined with exercise, it has a synergistic effect on blood sugar levels. I recommend highly active, molecularly distilled fish oil

No. 2. Follow a strict (but reasonable) diet twice a week

When there are short breaks between meals, which is typical for bodybuilders working on mass and consuming a lot of carbohydrates, blood sugar levels are chronically elevated and the pancreas produces insulin almost constantly. Research shows that chronically elevated insulin gradually increases the body's resistance to it, to the point of being metabolically similar to type 2 diabetes . The result is the accumulation of fat reserves, especially around the waist.

Obviously, a diet with adequate amounts of protein, carbohydrates and calories is necessary to maintain/grow muscle mass, while increasing the body's sensitivity to insulin . I suggest using a fat burning diet for lifters using the 5/2 protocol.

In general terms , you need to eat as usual five days out of seven, and twice a week (not in a row) switch to two meals, approximately 400 calories each, with a break of 12 hours between them.

You should not train on these two “fast” days, so as not to impede the post-workout rebuilding of muscle tissue. Additionally, on these semi-fast days, take two scoops of Fast Protein with or 30 minutes before your meal to help prevent muscle loss.

This dietary protocol is effective because infrequent fasting days are more effective at increasing the body's sensitivity to insulin than a long-term strict diet. This seems counterintuitive, but is supported by research findings.

When used correctly, the 5/2 Fat Burning Diet for Lifters allows you to gradually lose weight without losing muscle mass. And most importantly, even love handles and gelatinous waist disappear. The diet is specifically aimed at solving the annoying insulin problem.

No. 3. Solve the problem with training

You are already training with weights and, of course, this has a beneficial effect on both your health and appearance, including your waist. It has long been proven that additional muscle mass increases glucose consumption instead of accumulating fat reserves.

Strength training, which complements most aerobic exercise, increases insulin sensitivity. However, there are several types of exercises that are particularly effective at targeting stubborn fat.

Complexes

A complex is a series of movements performed with a barbell, dumbbells, or kettlebells in which, after completing repetitions of one exercise, you immediately move on to the next movement in the planned series. This is a fantastic way to burn fat and helps improve insulin sensitivity.

Until the complex is completed, do not let go of the weight. A basic kettlebell routine might consist of 6 reps of overhead squats, 6 regular squats, 6 kettlebell swings, 6 bent-over rows, and 6 Romanian rows consecutively and without stopping. After a short break (about one minute), the entire sequence is repeated. And then it repeats again. And again until you need a handle to start a stopped heart. Perform such exhausting complexes at the end of each workout.