How to remove the sides — exercises, nutrition and daily routine

Decem­ber 01, 2017, 08:40

Sci­en­tists say that the attrac­tive­ness of the female body for men does not depend on the slim­ness of the fig­ure as a whole, but on the pro­por­tion­al ratio of the waist and hips. So how do you achieve a thin waist and neat hips with­out excess fat on the sides?

From this arti­cle you will learn:

Amer­i­can psy­chol­o­gists have long stud­ied the para­me­ters of the fig­ure of the win­ners of beau­ty con­tests and girls from the cov­er of Play­boy mag­a­zine and one of the main para­me­ters that unit­ed them all — the waist-to-hip ratio was 0.7. Such a coef­fi­cient of pro­por­tion­al­i­ty, even with a large physique of women, sub­con­scious­ly caus­es sex­u­al attrac­tion in men.

Of course, the type of fig­ure plays an impor­tant role in the cor­rect pro­por­tions of the waist and hips: with an “apple”, “pear” or “rec­tan­gle” fig­ure, even in slen­der girls, the waist will be indis­tinct. But this can be cor­rect­ed with the help of spe­cial exer­cis­es aimed at giv­ing your hips and waist the cor­rect shape and elim­i­nat­ing all that is super­flu­ous.

You need to start get­ting rid of the sides, first of all, with nutri­tion …

Low fat foods

Most experts rec­om­mend a diet low in sat­u­rat­ed fat. This diet includes fresh fruits, veg­eta­bles, and starchy foods (brown rice, whole grain bread, and pas­ta). You should not be afraid of pas­ta — peo­ple do not get fat from pas­ta, but because of the excess calo­ries in the amount of all the foods that you eat in a day. But you should for­get about sweets and white bread.

3 main rules of nutrition

1. Less flour and sweet.
2. No car­bon­at­ed drinks.
3. More fiber.

Prop­er nutri­tion will help you not to get fat, but only phys­i­cal exer­cis­es will help get rid of excess fat.

A set of physical exercises

The most effec­tive exer­cis­es to remove the sides are all kinds of tilts and twists. To do this, you can do a short 5–10-minute set of exer­cis­es every day or a longer and more intense one a cou­ple of times a week.

• Lie on the floor and bend your knees. From this posi­tion, clasp­ing your hands behind your head, bend to your knees. This exer­cise, although it is the sim­plest and most famous since the phys­i­cal edu­ca­tion lessons at school, but, nev­er­the­less, it is by far the most effec­tive and effi­cient in the mat­ter of how to remove the sides.
• Press exer­cise. Sit on a low bench and raise your out­stretched legs up for a while, hold­ing them at chest lev­el.
• Exer­cise “Bike”. Lying on your back, raise your legs 15–20 cen­time­ters above the ground and alter­nate­ly bend them at the knees, touch­ing the oppo­site hands with your elbows.
• Tilts with dumb­bells. This is an excel­lent exer­cise for remov­ing fat deposits from the sides. Take a dumb­bell in your hand and do a few tilts to the side, then take the dumb­bell in your oth­er hand and repeat the exer­cise. Do a few reps.
• Exer­cise “Fold­ing knife” at the same time it helps to strength­en both the abdom­i­nal mus­cles and the sides, and lose excess fat from them. Lying on your back, put your straight arms behind your head and stretch your legs. From this posi­tion, raise your legs and arms at the same time — reach for your toes with your hands. Do a few reps.

Stress and bad habits

Pay atten­tion to bad habits. Smok­ing, alco­hol, lack of sleep, lack of a nor­mal dai­ly rou­tine — all these are neg­a­tive habits that are stress­ful for the body, and one of the first con­se­quences of this is weight gain.

In a state of stress, the body can­not func­tion at 100%, and many process­es can fail, includ­ing the redis­tri­b­u­tion and burn­ing of fats. So if you smoke every day, reg­u­lar­ly drink with friends or have a stress­ful job, then los­ing weight will be much more dif­fi­cult.

Air and sleep

Walk more out­doors. Walk­ing long dis­tances reg­u­lar­ly is an incred­i­bly effec­tive way to lose weight. At the same time, you don’t need to allo­cate a sep­a­rate time of the day for this — just make it a habit to walk a cou­ple of stops to your des­ti­na­tion on foot, and not take a ride on trans­port.

Also, do not for­get about the dai­ly rou­tine: go to bed so that it is not hard to get up in the morn­ing — the body must have time to rest dur­ing the night, and in the morn­ing you should be full of strength and ener­gy. Remem­ber, lack of sleep con­tributes to insuf­fi­cient rest and “restart” of the stom­ach and, as a result, weight gain.

Force loves

There is an opin­ion that with age, many peo­ple inevitably get fat — this is a myth and a ridicu­lous excuse. A per­son can­not be too old to lose weight, get in shape or take care of their fig­ure. The rea­son is that over the years we become less active and hard­er to force our­selves to take care of our­selves — that’s the answer to the ques­tion. “why did my sides appear?”.

excus­es “I have a wide bone”, “these are my mother’s / father’s / grandmother’s genes”, “it’s too late for me to change some­thing”, “noth­ing will help me any­way” and there is the main obsta­cle on the way to a beau­ti­ful fit fig­ure.

Work on your­self and the results will not keep you wait­ing!

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The opin­ion of the edi­tors may not coin­cide with the opin­ion of the author of the arti­cle.