Side fat is the main enemy of a toned and athletic figure. Eliminating fat from the sides is possible, both with exercise and a good nutrition plan.
While abdominal exercises will not burn localized fat, they are ideal for strengthening this area. If you complement them with a correct diet, even at home, you will be able to reduce your waist by up to 10 cm.
To combat fat on the sides, you should pay special attention to excess sugar and other simple carbohydrates. These types of foods lead to an increase in subcutaneous fat, the kind of fat that you have on the sides.
This article describes a method to remove fat from the sides, exercises, and nutrition tips to reduce your waistline.
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Why does fat accumulate on the sides?
As a general rule, fat is always formed when there is an excess of calories. Side fat is the body’s reserve for when it needs energy.
Also, some daily habits and the influence of hormones can cause fat to accumulate more on the sides than in other parts of the body. If you have a high percentage of fat on the sides, it is likely due to one of these causes:
- You take a few steps a day
If you don’t take the number of steps needed per day, over time, your waist and abdominal muscles become weak. They gradually lose elasticity, the density of the capillaries in the adipose tissue decreases, and reducing the fat on the sides is increasingly difficult.
- Excess sugar
Excess sugar and other simple carbohydrates not only make you feel hungrier. Instead, it leads to an increase in subcutaneous fat deposits. This is the type of fat to attack to reduce side fat. If you find it challenging to cut out the sweets, you should start by doing it gradually or reduce your consumption to a maximum of 1 or 2 times a week.
- Weak abs
The abdominal muscles are not only found in the front area of the abdomen but also on the sides; most of them are not used in everyday life. If the goal is to reduce the waistline, you should exercise regularly to maintain tone.
- High levels of stress
People with high cortisol tend to have a higher percentage of abdominal fat. Stress not only causes an increase in the desire to eat but is also related to poor quality of sleep. This often leads to increased cravings for sweets and triggers the formation of fat stores on the sides.
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How do you remove fat from the sides?
Fat on the sides is a consequence of a sedentary lifestyle against a background of excess simple carbohydrates. In other words, the fat on the sides increases when you spend most of the day sitting and eating extra sugar, honey, sweets, or flour.
To remove fat from the sides, it is essential not only to monitor the glycemic index of foods but also to perform exercises to strengthen the side abs and glutes. Also, doing regular cardiovascular workouts will help you burn fat more efficiently.
You must do the exercises described below and complement them with a healthy eating plan or non-diet method to reduce waste. Read on to find out how to remove fat from the sides.
- Simple Carbs – What Are They And Why Are They Bad?
- Healthy eating rules
- Types of body fat – what are they, and how to combat them?
Exercises to reduce the waist
Without good, it is not correct to affirm that doing localized exercises will allow eliminating fat from the sides. Training is necessary to tone your lats and work to reduce your waistline.
Strengthening your side abdominal muscles will improve your posture and help create a more athletic figure. The best exercises to reduce the waist are described below:
- Side plank
Side planks are a great exercise to tone your sides. The key is to keep your waist up and make sure your body forms a straight line. 2-3 sets of 1 minute each for each side is sufficient.
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- Bicycle abs
A pivotal exercise to develop lateral muscles and reduce the waist. Lying on your back, place your hands behind your head, then straighten one leg and try to connect your elbows with your knees.
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- Side crunches
An essential exercise that works to strengthen the lateral abdominal muscles. Lying on your back, slightly raise your shoulders; while exhaling, bring your left hand to your left foot, squeezing the obliques as much as possible. Perform 3-4 sets of 12-15 times for each side.
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- Side climber crunches
Despite its apparent ease, this exercise requires a good level of fitness. Start in a plank position with your arms extended, tighten your obliques, push your leg toward your chest, and then roll it to the side. Make sure your hips don’t drop. Repeat 3-4 sets of 12-15 reps for each side.
Nutrition to remove fat from the sides
Incorrect nutrition: To eliminate fat from the sides, carbohydrate foods should be the primary energy source. However, it is not about eating white bread, sweets, and pasta.
To reduce the waistline, the main ingredient in the diet should be complex carbohydrates. These are whole grains, pseudo-cereals, and vegetables. This type of food provides its energy slowly and continues. This allows you to reduce your appetite. (1,2,3)
Restrictive diets (such as the ketogenic diet ) are an effective method of losing weight fast. However, if they last for long periods, they make people feel more hungry than they should.
If you want to reduce the fat on the sides, you must cut with honey, sugar, and refined flours. These foods cause a stimulus in the brain that makes a person feel like eating more. (6) Nutrition tips to reduce the waist:
- Spread complex carbohydrate foods throughout the day.
- Drink 2.4 L of water per day
- Avoid sugary sodas and alcoholic beverages.
- Eliminate excess sugar
- I prefer vegetable fats to animal fats.
- Use sugar substitutes in moderation: stevia, saccharin, etc.
- Choose natural foods, not ultra-processed.
- Cook food in the oven, steam, grill, or grill.
- Do not bread, or add leftover sauces, especially those that contain high content of saturated fat and monosodium glutamate.
The most important thing to reducing side fat is nutrition.
Complementing a healthy eating plan with abdominal exercises is valuable to reduce and tone the waist.
If you want to eliminate the fat from the sides and maintain it over time, you must make a caloric deficit and reduce excess sugar and poor-quality fats.