Regional oils, known as hormonal lubrication, are a common problem for many people. Undesirable weights accumulated in different regions in men and women accumulate around the navel in men and around the hip region in women. In addition to genetic factors, hormonal disorders and quality of life lie at the source of these lubrications that occur in various parts of the body. Fat cells throughout the body are more common in some areas. This distribution occurs as a result of genetic trends. When the rate of lubrication exceeds 30% in women and 25% in men, it invites many diseases.
Is it possible to slim down regionally by dieting?
Those who try to lose weight by dieting complain that the fats in some areas do not melt. Regional lubrication can generally be defined as the lubrication around the waist and hip. The fat around the waist is more risky for health than fat on the hip area. Fats around the waist are defined as more dangerous as they are closer to the internal organs. In addition, those with a large waist circumference may have high levels of insulin hormone. This can cause the onset of diabetes in addition to the appetite. In those with thick hip, estrogen imbalance may be in question, while the width of the upper body is due to the high hormone cortisol. Regional slimming is not possible with a short-term diet or exercise. Sport and diet provide even fat burning in every part of the body. Long-term diet, sports and quality of life can help you.
What should those who want to weaken regionally do?
The best way of regional slimming is to make a balanced and healthy diet program a way of life. It may be possible to burn unwanted fat more quickly by doing regional exercises. If the calories from the foods consumed daily are less than the calories burned, the body provides the fats it needs from the waist and belly circumference. This situation is effective in the thinning of the desired regions. In this process, you can include foods such as grapefruit, green tea and yogurt that speed up the metabolism. Especially for those with thick waist circumference, these foods have a great effect.
Golden Rules For Losing Regional Weight
A proven method of regional weight loss is medically known low-calorie diets. However, many diet plans made make you feel hungry and unsatisfied. These are the main reasons that make it difficult to follow a diet. Low-carb diets are effective for rapid weight loss and are easier to do than other diets. The main rules for regional weight loss are;
The most important part is to reduce sugar, starch and carbohydrates. When you do this, your hunger levels decrease and you usually consume significantly less calories (1). Instead of burning carbohydrates for energy, your body begins to burn stored fat for energy. In this way, fat loss occurs.
Studies show that people who follow a low-carb diet lose more weight than those who follow a low-fat diet. This is because low-carb diets lower insulin levels in your body, drain excess water, and lead to rapid weight loss in the first two weeks. (2–3 ). According to some dieticians, it is observed that in the first two weeks of a low-carb diet, the loss of fat and water in the body is up to 10 kilos.
Research shows that a low-carb diet can reduce appetite and cause you to consume less calories. (4). Simply put, reducing carbohydrates can lead to quick and easy regional weight loss.
Eating plenty of protein is an important part of the diet. Research shows that consuming protein can increase calorie expenditure by 80-100 calories per day (5, 6, 7). When it comes to losing weight, protein is a very important nutrient to consider.
Healthy protein sources
- Meat: beef, chicken, pork, and lamb
- Fish and seafood: salmon, trout and shrimp
- Egg: whole eggs with egg yolk
- Plant-based proteins: beans, legumes and soy
Regional training or weight training three times a week
You don’t need to exercise to lose weight on this plan, but they will have extra benefits for regional weight loss. By lifting weights, you will burn a lot of calories and prevent your metabolism from slowing down, which is a common side effect of weight loss (8, 9).
If lifting weights is not a good option for you, doing some regional cardio exercises such as walking, running, cycling or swimming will be sufficient.
Drink water abundantly
One of the most important issues is to consume plenty of water. Water has the feature to increase the feeling of satiety. Therefore, consuming plenty of water during diet helps to lose weight. Thus, both the feeling of satiety is increased and the correct chemical enzyme movement is provided in the body. In addition, continuity is provided by stimulating metabolism little and frequently.
Drinking at least 2 liters of water a day will increase energy consumption by about 400 kJ. You can understand how important water is with this research. Even drinking only 500 ml of water has been observed to increase the metabolic rate by 30%. (10)
The Importance of Sleeping
Sleep regulates the rhythm and biological clock of the body, provides our body to rest and renew. Important hormones such as growth hormone and melatonin are secreted during sleep. These are provided by uninterrupted quality sleep. Sleep strengthens our immune system, reduces the risk of obesity, and our perception increases when we sleep regularly. When we are sleepless, we experience attention loss and difficulty in perception. In addition, when we get a good quality sleep, we get performance and power gain. Remember, the muscles renew themselves during sleep and develop better. Research showing how important sleep is in fat burning. (11–12)
Regional Weight Loss Exercises
You can activate your deepest butt muscles with these movements, which are very effective in hip enhancement exercises. After taking a prone posture, lift your legs back and feel your hips stretched. Raise one leg After doing 10-15 repetitions, raise your other leg, respectively. Repeat this action 3 x 15 reps
A very simple squatting motion. It is one of the leading butt lifting and tightening movements because it works many muscles at the same time, including hip, leg, abdomen and waist. After crouching and getting up for a while, you will feel that your legs and hips are burning. This is just a small start to your goal. You can repeat the movement 3 x 15-20.
Lateral Band Walking
The lateral band gait exercise combines with many deep muscles that stabilize the pelvis. A great way to improve hip stability, strengthen hip abductors, especially the gluteus medius, and increase the stability of the knee joint.
In order for this movement to be effective, you need to choose a resistance band with the correct force. If this exercise is too hard for you, use an easy band, if easy, use a hard band and feel the movement.
Dumbbell Sumo Squat
It is a great exercise for hip, thigh, leg muscles. Your head should be in an upright position. Activate by tightening your abdominal muscles. Your legs should be slightly wider than the shoulder width and your toes should be facing out. Grasp the dumbbell at the top with both hands. With your back in an upright position (sitting position) stretch your hips back and return to your starting position. You can repeat the movement 3 x 15-20.
3 set of 12 reps
In addition to gaining strength and strength, you can provide a tighter and aesthetic appearance of your arms by doing a Kickback movement. Kickback movement makes it easier to use your upper body in daily activities such as upper body sports such as pushing heavy loads, swimming, rowing and boxing.
3 set of 12 reps
If you are exercising at home, you can place your arms on a chair or coffee table and apply them. After this highly effective movement, you will feel that your arms are whining.
4 set of 12 reps
Dummbell curl is one of the most basic arm movements.
3 x 15 reps
Crunch; It is one of the first exercises that come to mind in the upper abdominal muscle movements. Lie on your back, knees are broken and your soles are on the floor. Your knees should be open at hip level. Put your hands behind your head, but don’t put your fingers together. Let your thumbs come behind your ears. Keep your elbows open to the outside, let them be slightly inward. Lift your chin up slightly, get a gap between your chest and chin. Pull your belly in. Let your head, neck and shoulder bones rise from the ground at the same time. While raising your head, your waist should definitely touch the ground. Otherwise, the force applied to your waist will increase and cause disability. Wait 1– seconds while on the vertex. Then, slowly go down and end the movement.
Hundred: We lie on our back, take a deep breath and lift our head and feet off the ground while exhaling.
If you hold your legs at a 90-degree angle at the table position, the movement will be a little easier. But if you stretch your legs straight forward, the movement becomes a little more difficult. If you are doing the movement for the first time and there is a problem especially in your waist, it is useful to do it by keeping your feet in the table position.
After taking your position, breathe quickly through the nose 5 times at short intervals and lower and raise your hands as if they were hitting the table. Now breathe out quickly, 5 times at short intervals, and continue raising and lowering your hands. Repeat this until you reach 100. Breathe 5 times through the nose, 5 times through the mouth!
Cross body V ups
3 x 15 reps
Side Abdominal Muscles: Side abdominal muscles make the stomach muscles appear more prominent and body lines look more sexy. Lie on your back and raise your left foot with your right hand while applying the Movement to make contact. After doing the number of sets, do the same by lifting your other foot.
4 x 12 reps
Pectoralis Minor Muscle: It is a small muscle group located under the chest. The dumbbell press also affects the work of the Pectoralis minor muscle. In this way, while the upper chest muscle develops, it develops in the lower chest muscle, thus enabling the chest to gain volume.
4 x 15 reps
Dumbbell fly movement is a nice compression workout. The nice thing about the movement is that it includes all the chest muscles. If you want an in-depth, tight chest, it is one of the exercises you should do.
4 x 12 reps
Dumbbell pullover is considered a postural exercise by sports physiologists and researchers. It is a good upper body exercise to improve the pectoral muscles and increase the stability in the body. Stress in the pullover movement is effective to maintain and improve flexibility and range of motion in your chest and shoulder area.
Back and Wing Tightening
Reverse Dummbell Fly
4 x 12 reps
Reverse Fly is a very effective move to improve your back muscles. It affects the Shoulder, Back and Wing area simultaneously with one movement. Rhomboid, which is located in the anatomy of the back muscles, supports the superficial back muscle. Infraspinatus and Scapula affect the muscles that cover the shoulder blade, preventing problems caused by muscle weakness such as posture posture disorder and shoulder blade protrusion.
Bent Over Dumbbell Row
4 x 12 reps
The dumbbell row targets many muscles in the upper and middle back. These are trapezius, infraspinatus, rhomboids, latissimus dorsi, teres major, teres minor and posterior deltoid.