The problem of excess weight is one of the most serious problems of our time.The cult of beauty existed in the ancient world, and since then only its principles have changed, but not a person's desire to look attractive.
Today, being thin is one of the essential aspects of external perfection.We are talking about both the overall figure and individual parts of the body.Many girls who want to have a slim waist complain of excess weight on their stomach and arms.Additionally, excess fat often accumulates tightly in these locations, causing the arms, legs, and even thighs to become thin.
You can get rid of the problem without resorting to drastic methods like liposuction, and you can get a toned tummy and a beautiful stomach at home by doing special exercises, paying attention to your diet and leading an active lifestyle.We will talk about this in our article.
Causes of fat accumulation in 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 for the accumulation of fat in the body are different, not always dependent on the degree of care of appearance.But to successfully get rid of these excess deposits, you must know where they come from.
Genetics.The tendency to be overweight may be due to genetic predisposition.Extra pounds on the stomach and sides usually bother people with an "apple" body type.This type itself implies a small difference in volume between the hips and waist, so the latter may require attention even without the presence of fat deposits.Each extra kilogram takes your figure even further away from the cherished ideal proportions.It is impossible to fight genetics, which is natural, but the "apple" figure can be successfully corrected with special exercises aimed at reducing the waist size.
Poor metabolism.This problem often troubles people of all age groups.Over the years, the body's metabolism slows down, and this leads to excess weight gain.It happens that in youth, an excellent metabolism allows you to eat any harmful foods and not grow an ounce, and a person gets used to this way of eating.But as he grows older, his metabolism slows down and fat begins to accumulate.Dealing with this problem is somewhat easier than dealing with excess weight due to genetic predisposition.Usually, with poor metabolism, improving nutrition and strength training helps, since it is known that physical activity can speed up the metabolism in the body.
sedentary lifestyle.If you lead an inactive lifestyle: work too much at the computer or just sit, rarely take walks, do not engage in sports, fitness or other physical exercises, the risk of gaining excess weight greatly increases.The food we eat is a source of energy for the body, and if the number of calories received exceeds their consumption, the appearance of excess fat is almost inevitable.Of course, you can reduce the calorie content of your diet, but a sedentary lifestyle is harmful not only because of the problems of excess weight, so it is still recommended to include physical exercises in your daily routine.
Wrong posture.The presence of excess fat in the waist area is influenced by posture, no matter how surprising it may seem.The human spine is the basis of the skeleton, which is support for internal organs.To support the spine, which bears the main load during movement, the muscles must remain in constant tone.Muscle weakness leads to the fact that the support function is partially transferred to adipose tissue.Because of this, the body is in no hurry to get rid of fat.Special exercises can help strengthen the back muscles, restore posture, and 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's not just age that can affect hormones.Menopause, pregnancy, childbirth, oral contraceptives and taking certain medications can all alter hormonal levels and cause excess weight gain.
Poor nutrition.Having quick breakfast while running, excess of carbohydrates in your favorite dishes, consumption of fast food and overeating contribute to the accumulation of fat in the body.Improper nutrition can slow metabolism, cause an enlarged belly, and impair food absorption.All this usually leads to problems like excess weight, fat accumulation on the stomach and sides.In such cases, figure correction begins with establishing the correct diet and choosing healthy foods and is supported by physical exercises to accelerate the burning of fat reserves.
Excess of waste and toxins.Waste and toxins, often caused by bad habits like smoking and alcohol, clog the body.Their excess hinders metabolism, affects the metabolic rate and, accordingly, the amount of fat deposits on the waist.Giving up bad habits, proper nutrition, cleansing the body with massage and exercise can help in the fight against extra centimeters.
Stress and illness.Panic attacks and stress often cause increased levels of cortisol, a steroid hormone.It affects the amount of fat in the body.An excess of hormones can lead to the accumulation of extra pounds.Many diseases also affect weight: diabetes, heart disease, arterial hypertension.If excess fat on the stomach and sides is associated with the described reasons, 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 laborious process.You should not believe diets and trainers who promise an ideal figure in just a month of training.Furthermore, once the result is achieved, it must be maintained, otherwise all the work risks being wasted.To most effectively get rid of excess fat, it is recommended to choose an integrated approach rather than focusing on a specific method of losing weight.
Nutrition improvement.As we discussed above, the number of calories you consume depends on what you eat and how often you eat it.Therefore, almost always getting rid of extra pounds is accompanied by a special diet.It is recommended to draw up a diet after consultation with a specialist, focusing on the state of health and individual characteristics of the body.
General tips that can help with weight loss:
- drink more water.It allows you to cleanse the body of waste and toxins, reduce the feeling of hunger and improve metabolism;
- Eliminate fast carbohydrates from your diet.It is food rich in them that usually gives extra centimeters at the waist;
- Try to eat a balanced diet;
- Try to limit your salt intake.Salt retains water in the body, hindering normal metabolism and cleansing;
- Eat in small portions.It is better to eat little and often, but eat several dishes at once.Fractional meals help prevent stretching of the stomach walls and ultimately affect the amount eaten.
Performing weight loss procedures.If possible, wraps, massages and some other spa treatments can be an excellent help in the fight against excess weight.Their purpose is to speed up blood flow, remove waste and toxins, and improve metabolism.Of course, it is impossible to completely get rid of fat with their help, but it is quite possible to reduce your waist by a few centimeters.
Increase physical activity.Playing sports or fitness, going to the gym or simply doing exercises at home allows you to actively and successfully get rid of fat deposits.Physical activity forces the body to burn fat, helps to improve metabolism, maintains muscle tone, making the figure more toned.You can exercise on a carpet on the floor, or on a playground near your home, or simply run in the morning and evening.There are many options, you just have to choose the most suitable one.
exercise for weight loss
Physical activity is considered a popular and very effective way to deal with 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 in the abdomen and sides.
spin.This is a great workout to strengthen your abdominal muscles.With proper nutrition it can give amazing results.To perform the exercise, you need to lie on your back, bend your knees and place your hands behind your head.This is the initial position.Next, you have to take a deep breath and lift your upper body off the floor.Exhalation should be upward.Do the exercise in 2-3 sets of 10 times.
reverse crunches.The workout is the same as we described above, but we work not with the upper body, but with the lower body.The starting position is the same: we lie on our back on the mat, with our legs bent at the knees, feet on the floor, hands behind our head.While performing the exercise, we lift our bent legs up, and then lift our lower back off the floor so that our knees move toward our chest.Inhale as you return to the starting position, exhale as you twist.We repeat the exercise in 2-3 sets of 10 times.
Raises the legs and does crunches.To do these, you have to lie on the mat on your back and raise your straight legs straight above the floor.This is the initial position.Then you have to lift your upper body off the floor and reach your hands to 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 bend.During training, we lie on our back on the mat, put our hands behind our head, bend our legs at the knees and lift them into the air.This is the initial position.Next, lift your right shoulder off the floor and extend your elbow toward 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 perform the exercise, you need to lie on your back on the mat, put your hands behind your head, bend your legs at the knees, press them together and place them on your side.This will ensure that your shoulder blades remain flat on the floor, and your hips touch it on either your right or left side.This is the initial 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 with twists.Plank is a popular exercise today.Its purpose is to train multiple muscle groups simultaneously.To take the desired position, we lie on the floor on our stomach, then rise on our elbows and lift our legs off the floor.Thus, it turns out that the entire body is in the air except the elbows to the palms and toes.In this situation, the neck, spine and legs should be in a straight line.In this position, the muscles of the stomach, hips and lower back become well tensed.We try to hold the plank for about 30 seconds, then turn the entire body to one side.The right elbow rests on the floor, the left arm is extended along the body, the back, neck and legs are still in a straight line.We also maintain the position for 30 seconds.
Plank with a twist.This exercise is similar to the previous exercise.However, in the starting position we rely not on our elbows, but on our palms and hold our body on straight arms.When performing a twist, we turn our body to the side and raise our free arm perpendicular to the floor.Hold each plank position for 30 seconds.
Lateral bends.Bending is one of the mandatory exercises when doing morning exercises and when warming up in many sports.We stand in the starting position: feet shoulder-width apart, hands on the waist.We bend to the right: slightly turn the body, leave the legs and hips motionless, stretch the arms forward so that the back is parallel to the floor.We remain in this state for 15 seconds.We return to the starting position.We repeat the exercise on the other side.We make 15 passes on each side.
Lunges with twists.We stand straight, heels together, arms extended forward parallel to the floor.This is the initial position.We take a wide step forward with a squat-lunge.The other foot remains 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 in strengthening the abdominal muscles.We stand straight, our stomachs relax.We take a deep breath and then exhale.As you exhale, we tense up and pull our abdomen in forcefully.Remain in this position for 15-30 seconds.We do 15 repetitions.Vacuuming can be done several times a day;This exercise does not require any special room or equipment.
Elevating your legs on a chair.A simple workout that's great for your abs.We sit on a chair, keep our back straight, straighten our shoulders, lower our arms and place our palms on the seat.We put our feet together.We take a deep breath, then as we exhale we lift our legs and pull our knees as close to our chest as possible.Also the back remains straight, the body does not bend forward.We remain in this position for 10-15 seconds, then return to the starting position and repeat the exercise.We do 15 repetitions.
Walking.This is a great workout for those who cannot devote much time to exercising on the mat.Walking helps you burn stored fat.You need to walk briskly for at least 30 minutes a day, preferably five times a week.If you run less the result will be practically zero.
run.This is an alternative to walking.You can either run fast or jog.The first option is considered more effective in terms of burning extra calories, but it is suitable only for a prepared body.Otherwise, shortness of breath will quickly begin, and unusual loads on the body will bring more negative consequences than benefits.Jogging is suitable for beginners.In between runs, you can walk at a fast pace to catch your breath and rest.
float.If possible, it is recommended to visit the pool at least once or twice a week.Swimming provides excellent exercise for the body, helping the body get rid of excess fat.In addition to losing weight, exercise is useful because it allows you to improve metabolism, blood circulation, stamina and correct problems with posture.
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 turn 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 the weight loss process!