How to get rid of fat on the legs, sides and abdomen in a week: subcutaneous, visceral, age

Nature predisposes to the formation of fat reserves in a woman - it takes a lot of nutrients and energy to bear and give birth to a healthy child. Fat primarily accumulates on the legs and above, including the waist. You need to get rid of it as early as possible when it comes to the extra 5-7 kg.

General rules for losing weight in the hips, sides and abdomen for women

Control methods are selected depending on the thickness and structure of the fat layer. In the initial stage of accumulation, it is enough to adjust nutrition and stay in physical activity for more time.

If it comes to obesity, cellulite, you will need professional and home fat burning procedures, regular fitness. The diet is radically revised, the number of calories is strictly measured.

How to remove subcutaneous fat deposits?

First of all, you need to understand the reason for the weight gain. Perhaps hormonal disorders, genetic predisposition, diseases that require treatment are behind this. It is easier to solve a problem rooted in a passion for high-calorie food, physical inactivity and the type of "pear" figure.

To lose weight, you will need willpower and several directions of influence:

• a sensible diet with calorie control;
• fitness, aerobic training, cycling, dancing, yoga that involve a large muscle group, promote active oxygen consumption and body shaping in the right places;
• swimmingthat consumes the energy supply not only due to movement, but also due to heat loss;
• cosmetology methods - liposuction, injections of fat-splitting agents such as Aqualix (intralipotherapy), pressotherapy, massages with various currents;
• creams - pepper, anti-cellulite, because very often the fat becomes clogged and forms lipid tubercles.

The program for tightening the sebaceous apron on the stomach includes cleaning the intestines from toxins and toxins. To do this, they drink herbal infusions, salted water on an empty stomach, include bran, microcrystalline cellulose in the diet, make enemas with a saline solution of 1.5 liters of water and 1 tsp. kitchen salt.

Features of the fight against visceral fat

In addition to the subcutaneous, there is an internal (visceral) layer between the abdominal (abdominal) wall and organs. In small quantities, it warms and protects the liver, intestines, and stomach from damage.

Excess visceral fat compresses organs, disrupting their functions, blood flow. The abdominal norm is considered to be a waist no more than 89 cm or a number no higher than 25 (determined by dividing the weight by the height in the square), for example:

H - the norm;

AND - excess;

ABOUT - obesity.

The peculiarity of visceral fat is that it begins to dissolve after normalizing the subcutaneous layer, but much faster. Their method of struggle is the same.

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Is it possible and how to deal with age-related fat?

In women in the premenopausal period, there is mass corpulence (overweight). The peak falls on menopause, in the midst of hormonal changes and the associated decrease in metabolic rate, problems with blood pressure, sleep at night, digestion, and psycho-emotional state.

But even at 60-70 years old, corpulence is not a sentence. You can reach a normal weight in the same way: correctly balance food and calories, move more, maintain mental balance with self-correction techniques, breathing exercises, and interesting hobbies.

It is necessary to treat diseases inevitable in old age in time.

Effective methods to quickly fight fat

Forced diets and sports loads give temporary results. In addition, they are dangerous and not everyone can withstand them. Fighting fat quickly means switching to proper nutrition and fitness training right away, without hesitation.

Losing weight with a long-term guarantee is a systematic implementation of a fat burning program. Signs of weight loss will delight you already in the first month, but every centimeter reclaimed should be an incentive to continue the struggle for body beauty.

Nutrition rules

How to get rid of fat on the legs, belly - you need to radically revise the diet.

1 step to losing weight - a taboo on high-calorie and unhealthy foods:

• confectionery, fast food;
• cream, sour cream, butter, margarine;
• fat meat;
• white baked goods;
• dessert carbonated drinks, ready-made juices containing a lot of sugar and an even more harmful sugar substitute;
• strong and weak alcohol.

Step 2 - filling up to 70% of the diet with fresh vegetables, fruits that provide fiber. Divide 30% into fermented milk products with a fat content of 1 - 2.5%, lean meat, fish, cereals and soups in water with a spoonful of vegetable oil, bread from durum wheat, cereals, bran. 1 egg white per day is allowed. Dried fruits are suitable for snacks, they need to be chewed for a long time, 2-3 pcs.

Step 3 - 5 meals a day in portions that fit in the palm of your hand... Drink - 1.5 liters of water and also natural juices, unsweetened teas, compotes.

Effective diets

For quick weight loss, for example, for an important event, there are several one-time diets:

• 2 weeks - 7 kg. Sugar, salt, bread, animal fats are excluded;
• 2 weeks - 8 kg. Only unsalted seafood;
• 1 week - 5 kg. Cabbage dishes are prepared with a drop of vegetable oils;
• 1 week - 4 kg. Lean vegetable soups without potatoes are combined with fresh fruits and vegetables;
• 1 week - 5 kg. 1.5 liters of 1% kefir are drunk daily in 5 doses.

Exit from forced diets is gradual. Only women with good health can afford them.

Massage as a method of body shaping, slimming legs and hips

How to get rid of fat on the legs and other parts of the body - cosmetology solves this problem with different types of massage.

• Manual - performed with smoothing, tapping, squeezing movements. For sliding, massage oils, anti-cellulite creams are used. Effectively dry rubbing with a terry towel, mitten, plastic roller with spikes.
• Vacuum - carried out by professional massage devices with suction nozzles. At home, a medical jar is suitable, from which air is removed by fire.

• Current - acts with weak electricity through the contact contacts.
• Vibrating - breaks up fat by means of apparatus movable nozzles such as rollers.
• Compression - carried out in a suit with cavities for air injection. Changing the pressure in different parts gives the effect of kneading, lymphatic drainage.

Wraps: efficiency and execution rules

It is possible to quickly get rid of fat on the legs, stomach, and sides with both cold and hot wraps. They are conducted in a course of 9-12 sessions. Local procedures speed up local metabolism, blood and lymph flow, dispelling stagnant moisture and fat.

Correction scheme:

1. A 5-minute massage is done on purified water and a scrub of the body and natural formulations are applied.
2. In the direction from bottom to top, tightly wrap the affected area with cling film, put on shorts on top.
3. To increase the thermal effect of hot wraps, lie under a blanket or actively move for half an hour to 40 minutes.
4. Wash off the rest of the mixture and cover the skin with an anti-cellulite agent with moisturizing.

Recipes for home wraps

For a cold procedure, use apple cider vinegar diluted with half water and a few drops of peppermint oil. Another option is to add 3-4 drops of oil extracts of juniper, mint, and grapefruit to the base olive oil. Active substances will remove internal edema through the excretory system, blocking fat, and revive the metabolism.

For hot wrap use honey (4 parts) with dry mustard (1 part) or hot pepper powder (1 part) with olive oil (5 parts). Warming components dilate blood vessels, open pores and use them in the process of removing fluids, toxins and burning fat.

Exercise stress

In order for the stomach, hips, and waist to become slim, you need daily exercises at home or fitness in the gym at least 3 times a week. The loads are increased gradually, from small ones within 10 minutes. to intensive for 40-60 minutes. Physical activity means daily walking up the stairs, walking and cycling routes to work, walking, shopping.

A set of exercises for a week from fat on the legs, buttocks and abdomen

Deposits in the lower body are difficult to correct, so home gymnastics consists of complex exercises:

1. After a 5-minute warm-up with walking, light jogging, go to squats on legs spaced shoulder-width apart. Toes and knees are oriented to the sides.
2. Lean on your elbows on the floor. Raise straight legs, spread, bring, lower. After spreading, hold it in the air for seconds, bring it down, lower it.
3. From the same position, raise the straight limbs, spread and cross, making each leg either the upper or lower 10 times.
4. While sitting, squeeze and release the buttocks, holding the tension for 20-30 s.
5. Sitting, back straight, feet shoulder-width apart. Hold the book with your knees, stretching the fixing force for up to 30 s.
6. Lying on your back with bent legs, bring the upper part of the body closer to them several times (arms extended forward, later behind the head). Then combine the pull-up with twisting to the sides. In the next block, simultaneously pull the knees and head to the stomach with a point of support on the lower back.
7. Leaning back with your hands on a stable seat, squat as deep as possible.

At the end, slowly breathe deeply, raising and lowering your arms.

Best Fat Exercises

To remove the "breeches" above the knees, it is necessary to concentrate the load in these zones. The proposed exercises are performed with open windows or outdoors - oxygen enhances the burning of calories. Breathing should be active with exhalation at the moment of greatest effort.

Swing your legs back

They are performed with hands resting on the edge of a table, bench or with hands and knees resting on a rug. Swing is done with a bent, straight leg, bringing the amount up to 70 times.

Forward lunges

The exercise is performed with a short amplitude to engage 6 leg muscles. Upright stand, feet shoulder width apart. While inhaling, take a short step forward on the entire foot, without bending your back. Behind the knee tends to the floor. On exhalation, move the center of gravity back, straighten.

When the muscles are pumped up, it is the turn of the weights. During lunges, dumbbells, a barbell, bottles of water, sand are placed in the hands or on the shoulders. 10 steps are performed on each side, multiplied by 3-4 approaches.

Running in place with high knees

The anterior femoral muscles work. Thanks to their tension, the knees are raised to the height of the hip joint and higher during running. You need to run on your toes, not stooping, actively moving your arms and exhaling for each rise.

They start with a feasible amplitude, with an interval of 3-4 days increase the height. The number of repetitions is the same as in the previous exercise.

Specialist advice for the correction of the volume of the legs, hips and abdomen

Exercise therapy doctors, nutritionists know how to get rid of fat on the legs, get the desired result and not harm health, and you need to heed professional advice.

It is dangerous to independently arrange deficit and zero diets (hunger). When vitamins and minerals do not enter the body, all organs suffer. Together with a sharp weight loss, a woman will receive aged skin, brittle nails, teeth and hair, a disturbed digestive, cardiovascular and nervous system.

If you skip a meal, the metabolism slows down very much, the fat is not burned. The weight will freeze at one point or will go off extremely slowly. Fats cannot be completely abandoned because they are involved in many biological reactions. You need to consume at least a teaspoon of any vegetable oil per day.

Women who are prone to obesity, after dumping excess, will have to monitor their nutrition throughout their lives. To stabilize the new weight, calories are calculated according to the formula: subtract the number 105 from the height in cm, multiply the difference by 30. To correct the weight, the resulting number of calories is reduced by 400-500 units.

Physical activity should not turn into overwork. You need to rest on time. Healthy long sleep is especially valuable for weight loss. The night hormone melatonin actually burns the calories you burn during the day.

The female hormonal program and the special structure of lipid cells constantly stimulate the body to create a fat depot on the legs, abdomen, and waist. Having got rid of excess fat with difficulty, you may not notice how he with cakes, sandwiches, after skipping gymnastics, will return in the same, or even larger volume.

Article design: Olga Pankevich

Video how to get rid of fat on the legs, belly and sides

How to get rid of fat on the belly, legs and sides at home: