The problem of excess weight is one of the most urgent problems of our time.The cult of beauty existed in the ancient world, and since then only its canons have changed, but one does not want to look attractive.
Nowadays, being thin is one of the mandatory aspects of external perfection.We are talking about the figure as a whole and individual parts of the body.Many girls who want to have a thin waist complain about extra pounds on their stomach and sides.In addition, excess fat is often deposited tightly in these places, making the arms, legs, and even thighs look thin.
You can get rid of the problem without resorting to drastic methods like liposuction, and you can get a toned stomach and beautiful abs at home by doing special exercises, watching your diet and leading an active lifestyle.We will talk about this in our article.
causes fat deposits in the waist area
There are those who believe that extra pounds are the result of a woman neglecting herself, but this is the exception rather than the rule.The reasons that begin to accumulate fat in the body are different, not always depending on the amount of care for the appearance.But to get rid of these extra deposits successfully, you should know where they came from.
Genetics.The tendency to be overweight may be due to a genetic predisposition.Extra pounds on the stomach and sides usually affect people with an "apple" body type.This type in itself gives a small difference in size between the hips and the waist, so the latter may require attention even without fat deposits.Every extra kilogram moves your figure further away from the ideal and respected proportions.It is impossible to fight genetics, which is natural, that is, but the "apple" figure can be successfully corrected with special exercises aimed at reducing waist size.
Poor metabolism.This problem often worries the age category of people.Over the years, the body's metabolism slows down, and this is the result of gaining excess weight.It happens that excellent metabolism in youth allows you to eat any harmful foods and not gain an ounce, and one gets used to this way of eating.But the older he gets, the more his metabolism slows down, and fat deposits appear.Dealing with this problem is a little easier than dealing with being overweight due to a genetic predisposition.Usually, with a weak metabolism, correction of nutrition and strength training helps, because it is known that physical activity can speed up the metabolism in the body.
Sedentary lifestyle.If you lead an inactive lifestyle: work a lot on the computer or just sit, rarely take walks, do not engage in sports, exercise, or other physical exercises, then the risk of gaining more than weight increases significantly.The food we eat is a source of energy for the body, and if the number of calories received exceeds their consumption, then the appearance of excess fat is almost inevitable.Of course, you can reduce the caloric content of your diet, but a sedentary lifestyle is harmful, not only because of problems with excess weight, so it is still recommended to include physical exercise in your daily routine.
Wrong posture.Posture affects the appearance of excess fat in the waist area, however surprising it may be.The human spine is the basis of the skeleton, which is the support for the internal organs.To support the spine, which carries the greatest load during movement, the muscles must be in constant tone.Muscle weakness is the result of the fact that the support function is partially transferred to adipose tissue.For this reason, the body is in a hurry to get rid of fat.Special exercises can help strengthen the back muscles, restore posture and allow you to get rid of extra pounds in the abdomen and sides.
Hormonal changes.With age, the amount of fat in a woman's body begins to increase in direct proportion to body weight.The reason for such changes is hormonal changes.However, it is not just age that can affect hormones.Menopause, pregnancy, childbirth, oral contraceptives and taking certain medications - all this can change hormonal levels and lead to excess weight.
Poor nutrition.Quick snacks on the run, excess carbohydrates in your favorite dishes, consumption of fast food, and overeating lead to accumulation of fat in the body.Improper nutrition can cause a slow metabolism, resulting in an enlarged stomach, and poor absorption of food.All this usually leads to problems with excess weight, fat deposits on the stomach and side.In such cases, figure correction begins with establishing the right diet and choosing healthy foods and is supported by physical exercise to speed up the burning of fat reserves.
Excess waste and toxins.Waste and toxins, often caused by bad habits such as smoking and alcoholism, clog the body.Their excess affects metabolism, it affects the metabolic rate and, accordingly, the amount of fat deposits on the waist.Giving up bad habits, cleaning the body with proper nutrition, massage and exercise can help in the fight against extra centimeters.
Stress and illness.Nervous disturbances and stress often lead to increased levels of cortisol, a steroid hormone.It affects the amount of fat in the body.An excess of the hormone can lead to the accumulation of extra pounds.Some diseases also affect weight: diabetes, cardiovascular diseases, arterial hypertension.If excess fat on the stomach and sides is related to the reasons described, then weight loss should begin with a visit to the doctor, but not with physical training.
how to fight belly and side fat
Losing weight is a long and labor intensive process.You should not believe diets and trainers, who promise an ideal figure in one month of training.Moreover, once a result has been achieved, it must be maintained, otherwise the risk of all the work will be wasted.To get rid of excess fat in the most effective way, it is recommended to choose an integrated approach rather than focusing on one specific method of losing weight.
Nutritional correction.As we discussed above, the number of calories you eat depends on how much you eat and how often.Therefore, almost always get rid of extra pounds accompanied by a special diet.It is recommended to prepare the diet after consulting a specialist, focusing on the state of health and the individual characteristics of the body.
General tips to help with weight loss:
- drink more water.It allows you to clean the body of waste and toxins, relieve the feeling of hunger, and improve metabolism;
- remove fast carbohydrates from your diet.They are rich in food which usually gives an extra centimeter at the waist;
- try to eat a balanced diet;
- try to limit your salt intake.Salt retains water in the body, which interferes with normal metabolism and cleansing;
- eat in small portions.It is better to eat little and often than rarely, but different dishes at the same time.Fractional meals help stretch the stomach walls and ultimately affect how much is eaten.
performing weight loss procedures.If possible, then wraps, massages and some other spa treatments can be a great help in the fight against overweight.They are aimed at accelerating blood flow, removing waste and toxins, and improving metabolism.Of course, it is impossible to get rid of fat completely with their help, but it is quite possible to reduce your waist by a few centimeters.
Increase physical activity.By playing sports or fitness, visiting gyms or simply doing exercises at home you can get rid of fat deposits actively and successfully.Physical activity forces the body to burn fat, it helps to improve metabolism, maintain muscle tone, making the figure more toned.You can do exercises on the floor on a carpet, or exercise near your house on a sports ground, or just run in the morning and evening.There are many options, you just need to choose the most suitable one.
Exercises for weight loss
Physical activity is considered a popular and very effective way to fight extra pounds.Exercise not only allows you to actively burn fat reserves, but also helps to strengthen muscle tissue and improve immunity.Below we give examples of some of the most effective exercises to lose weight on the belly and sides.
Turning.This is a great workout to strengthen your abdominal muscles.Combined with proper nutrition, it can bring great results.To do the exercise, you must lie on your back, bend your knees, and clasp your hands behind your head.This is the starting position.Then, you have to take a deep breath and lift your upper body off the floor.Exhalation should occur on the rise.Do the exercise in 2-3 sets of 10 times.
Reverse crunches.The workout is similar to the one we described above, but we work not with the upper, but with the lower body.The starting position is the same: we lie on the mat with our backs, we bend our legs at the knees, feet on the floor, hands behind our heads.While doing the exercise, we raise our bent legs, and then we take our back lower from the floor so that our knees move towards our chest.Inhale when you return to the starting position, exhale when turning.We repeat the exercise in 2-3 sets of 10 times.
Crunches with legs raised.To do them, you need to lie on the mat on your back and raise your legs straight perpendicular to the floor.This is the starting position.Then you have to lift your upper body off the floor and reach your hands towards your toes.Inhale as you return to the starting position, exhale as you twist.It is recommended to repeat the exercise 10-15 times, 3 times in a row.
Oblique twins.During the training, we lie with our backs on the mat, clasp our hands behind our heads, bend our legs at the knees and raise them into the air.This is the starting position.Next, lift your right shoulder off the floor and extend your elbow towards your left knee.In this case, the left shoulder is on the floor, and the right leg is straight, but does not touch it.We return to the starting position and repeat the exercise on the other side.We do 10-15 repetitions.
Side crunches.To do the exercise, you must lie on your back on the mat, clasp your hands behind your head, bend your legs at the knees, press them together and lay them on your side.This will ensure that your shoulder blades lie flat on the floor, with your hips in contact with your right or left side.This is the starting position.During the exercise, we lift our shoulders and shoulder blades off the floor and stretch forward.We inhale in the starting position, exhale as we rise.We repeat the exercise in 2-3 sets of 10 times.
Plank to spin.The plank is a popular exercise today.It is aimed at training several muscle groups at the same time.To take the desired position, we lie on the floor on our stomach, then rise on our elbows and raise our feet off the floor.So it happens that the whole body, except for the arms from the elbows to the palms and toes, in the air.In this case, the neck, spine and legs should be in one straight line.In this position, the muscles of the abs, hips and lower back are well tensioned.We try to hold the plank for about 30 seconds, then turn the whole body to one side.The right elbow remains on the floor, the left arm is stretched along the body, the back, neck and legs are still in one straight line.We also hold the position for 30 seconds.
Plank with turn.The exercise is similar to the previous one.However, in the initial position we rely not on our elbows, but on our palms and hold our body on straight arms.When doing a turn, we turn our body to the side and raise our free arm perpendicular to the floor.Hold each plank position for 30 seconds.
Side bends.Bending over is one of the mandatory exercises during morning exercises and warm-up in many sports.We stand in the starting position: feet shoulder-width apart, hands on the waist.We tilt to the right: turn the body slightly, leaving the legs and hips motionless, stretch forward with the arms so that the axis is parallel to the floor.We stay in this state for 15 seconds.We return to the starting position.We repeat the exercise on the other side.We do 15 passes on each side.
Lungs with types.We stand straight, heels together, arms stretched forward parallel to the floor.This is the starting position.We take a wide step forward with a squat - lunge.The second leg stays behind and is placed on the toe.The back should remain straight.We return to the starting position and repeat the exercise on the other leg.We do 15 repetitions.
Vacuum.This is a fun exercise that focuses on breathing.It helps to strengthen the abdominal muscles.We stand up straight, the abs are relaxed.We take a deep breath and then exhale.As you exhale, we push and pull strongly in our stomach.Hold the position for 15-30 seconds.We do 15 repetitions.The vacuum can be done several times a day;This exercise does not require a special room or equipment.
Raise your legs on a chair.A simple workout that is great for your abs.We sit on a chair, keep our back straight, straighten our shoulders, lower our arms down to our sides and place our palms on the seat.We will keep our feet together.We take a deep breath, then as we exhale we lift our legs and pull our knees as close as possible to our chest.At the same time, the back remains straight, the body does not lean forward.We hold the position for 10-15 seconds, then return to the starting point and repeat the exercise.We do 15 repetitions.
Walking.This is a great exercise for those who cannot devote much time to exercises on the mat.walking allows you to burn fat deposits.You must do brisk walking for at least 30 minutes a day, preferably five times a week.If you walk less, the result will be almost zero.
Run.This is an alternative to walking.You can run fast or jog.The first option is considered more effective in burning more calories, but it is only suitable for a prepared body.Otherwise, shortness of breath will start quickly, and the unusual load on the body will bring more negative consequences than benefits.For beginners, jogging is suitable.Between runs, you can use a brisk walk to catch your breath and relax.
Swimming.If possible, it is recommended to visit the swimming pool at least a few times a week.Swimming provides excellent exercise for the body, allowing the body to get rid of excess fat.In addition to losing weight, exercise is useful because it allows you to correct metabolism, blood circulation, endurance, and posture problems.
help in the fight against fat deposits
If you want to get rid of excess weight faster, you can not only switch to proper nutrition and exercise, but also go to dietary supplements.In addition, you can diversify your diet with nutritional shakes, protein bars and refreshing drinks.This is a great way to recharge your batteries and speed up your weight loss process!