In the female type of obesity, adipose tissue is located in the lower torso: abdomen, buttocks and thighs. These places are by nature provided for the creation of an energy reserve, which are lipids. Nearby are the pelvic organs, primarily the reproductive organs, and the fat located on the legs and abdomen is designed to feed the fetus in difficult times. Therefore, it is so difficult for women to lose weight below the waist. But regular exercise will help to cope even with this problem.
Instructions
Step 1
Reduce your daily calorie intake by 10-15%. If you contract more, the body will perceive it as the onset of difficult hunger times and instead of wasting fat, it will begin to build up its reserves. Moreover, it is on the stomach and hips. And the cheeks and chest will lose weight.
Step 2
Eat small meals often. The liver has time to break down a limited amount of nutrients at a time and convert them into energy. Everything that she did not have time to cope with is converted into fat cells and stored in reserve.
Step 3
Eat porridge, pasta and muesli for breakfast, and protein foods for dinner: kefir, cottage cheese, lean fish or chicken breast. Slow carbohydrates contained in cereals are broken down by the body for a very long time and saturate you with energy. Why do you need this at night? It is better to recharge them in the morning so that you have enough strength to wait for dinner and not pounce on food. But protein food is necessary precisely for the recovery work that your body carries out at night.
Step 4
Drink plenty of water. It is necessary for the body for normal metabolism. Only with its help the body removes toxins and protein breakdown products. The process of parting with fat without a sufficient amount of moisture is also impossible. Drink at least 3 liters of clean drinking water a day. And if you are actively involved in sports, increase this amount by half.
Step 5
The best way to burn fat from anywhere in the body is through aerobic exercise. Cycling, aerobics and dancing are very helpful. Don't exaggerate the weight loss benefits of swimming. To lose fat in the pool, you must swim at a fast pace for 30-40 minutes without stopping. Are you ready for such feats? If not, go for running.
Step 6
There are many areas of aerobic training, the latest exercise equipment has been created, but still, nothing helps you lose weight as well as running training. If your weight is too heavy, start by hiking at a brisk pace. Walk along park paths, climb and descend hills, gradually you will feel that you are ready to go for a run.
Step 7
A running workout involves burning fat about 30 minutes after starting. After that, the body continues to part with lipids for another two hours. Therefore, the minimum duration of a run is half an hour, preferably longer. Keep in mind that one missed workout kicks back significantly. You can notice the result only after one and a half - two months of regular training. By the way, running at a low temperature allows you to burn more fat cells, and weight loss is much faster. So don't quit your workout in the winter.
Step 8
If you run constantly and at a good pace, you will not need additional ab exercises. The abdominal muscles are actively involved in the running process, therefore they are well worked out. Think how many times during your run you pulled your legs up to your stomach? If this is not enough for you, then remember that you can pump the muscles of the press after a run no more than three times a week. Professional athletes have an expression "to score muscles." This means that overtrained muscles stop responding to stress.
Step 9
Do not get carried away with special latex or isoprene pants and belts that create a sauna effect and help you lose weight, according to the advertisement. Thanks to these devices, you are only losing water, which will take its place as soon as you drink and quench your thirst. But cellulite will become more prominent.
