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 canon has changed, but not a person's desire to look attractive.
Today, Slim is one of the mandatory aspects of external perfection.We are talking about both the figure as a whole and the individual body.Many girls who want to have a thin waist complain about extra pounds on their stomach and sides.Moreover, excess fat is often stored tightly in these places, leaving slender arms, legs, and even thighs.
You can get rid of problems without using 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 discuss it in our article.
Causes of fat deposits in the waist area
There are people who believe that extra pounds are the result of a woman neglecting herself, but this is the exception rather than the rule.The reasons why fat begins to accumulate in the body are different, not always depending on the level of care for appearance.But to successfully get rid of these excessive deposits, you should know where they come from.
Genetics.A tendency to be overweight may be due to a genetic predisposition.Extra pounds in the stomach and sides usually bother people with an "apple" body type.This type in itself shows a small difference in volume between the hips and the waist, so the latter may require attention even without the presence of fat deposits on it.Every extra kilogram moves your figure further away from the cherished ideal proportions.It is impossible to fight genetics, which is natural, that is, but the "Apple" figure can be corrected with special exercises aimed at reducing the size of the waist.
Poor metabolism.This problem most often worries the age category of people.Over the years, the body's metabolism slows down, and this leads to weight gain.It happens at a young age, a very good metabolism allows you to eat any harmful food and not gain an ounce, and a person 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 relatively easier than dealing with excess weight due to 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 a sedentary lifestyle: work a lot at the computer or just sit, rarely go for walks, do not engage in sports, fitness, or other physical exercises, then the risk of gaining excess weight increases rapidly.The food we eat is a source of energy for the body, and if the number of calories received exceeds its consumption, then the appearance of excess fat is almost inevitable.Of course, you can reduce the calorie content of your diet, but a sedentary lifestyle is dangerous not only because of problems with excess weight, so it is still recommended to include physical exercise in your daily routine.
Improper posture.The appearance of excess fat in the waist area is affected by posture, no matter how surprising.Human bones are the basis of the skeleton, which is the support for the internal organs.To support the spine, which bears the main load during movement, the muscles must be in constant tone.Muscle weakness leads to the fact that the support function is partially transferred to adipose tissue.For this reason, the body is in no 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 stomach and sides.
Hormonal changes.With age, the amount of fat in a woman's body begins to increase directly to body weight.The reason for such changes is hormonal changes.However, it's not just age that can affect hormones.Menopause, pregnancy, childbirth, taking oral contraceptives and certain medications - all these can change hormone levels and cause weight gain.
Poor nutrition.Quick snacks on the road, excess carbohydrates in your chosen meal, consumption of fast food, and overeating contribute to the accumulation of fat in the body.Improper nutrition can cause a slow metabolism, lead to an enlarged stomach, and poor absorption of food.All this usually leads to problems with excess body weight, fat deposits in the abdomen and sides.In such cases, figure correction begins with establishing a proper diet and choosing healthy foods and supported by physical exercise to accelerate the burning of fat reserves.
Excess waste and toxins.Waste and toxins, often caused by bad habits such as smoking and alcohol, clog the body.Their excess interferes with the metabolism, affecting the metabolic rate and, thus, the amount of fat deposits in the waist.Giving up bad habits, cleansing the body with proper nutrition, massage and exercise can help in the fight against extra centimeters.
Stress and illness.Shock and nervous stress often cause increased levels of cortisol, a steroid hormone.It affects the amount of fat in the body.More hormones can cause the accumulation of extra pounds.A number of diseases also affect body weight: diabetes, cardiovascular disease, arterial hypertension.If excess fat on the stomach and sides is associated with the reasons described, then weight loss should begin with a visit to the doctor, but not with physical exercise.
How to fight fat belly and wings
Losing weight is a long and labor intensive process.You should not trust diets and trainers who promise an ideal figure in just one month of training.Moreover, once the result has been achieved, it must be maintained, otherwise all the work risks going to waste.To get rid of excess fat most effectively, it is recommended to choose an integrated approach instead of focusing on one particular method to lose weight.
Nutritional correction.As discussed above, the number of calories you eat depends on what you eat and how often.Therefore, almost always getting rid of extra pounds is accompanied by a special diet.It is recommended to prepare a diet after consultation with a specialist, focusing on health conditions and individual characteristics.
General tips that can help with weight loss:
- drink more water.It allows you to cleanse the body of waste and toxins, dull hunger, and improve metabolism;
- Remove fast carbohydrates from your diet.It is food rich in those who usually give extra centimeters at the waist;
- Try to eat a balanced diet;
- Try to limit your salt intake.Salt retains water in the body, thereby disrupting normal metabolism and cleansing;
- eat in small portions.It is better to eat little and often than rarely, but several meals at once.Fractional meals help prevent stretching of the stomach wall and ultimately affect the amount eaten.
Perform weight loss procedures.If possible, then wraps, massages and some other spa treatments can be an excellent help in the fight against excess weight.They aim to speed up blood flow, remove waste and toxins, and increase metabolism.Of course, it is impossible to get rid of fat completely with their help, but reducing your waist by a few centimeters is possible.
Increase physical activity.Playing sports or fitness, visiting the gym or just doing exercises at home allows you to actively and successfully get rid of fat deposits.Physical activity forces the body to burn fat, helps increase metabolism, maintains muscle tone, which makes the figure more toned.You can do exercises on the floor on the carpet, or exercise near your home on the sports ground, or just walk 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 combat extra pounds.Exercise not only allows you to actively burn fat reserves, but also helps strengthen muscle tissue and improve immunity.Below we give examples of some of the most effective exercises for losing weight in the stomach and sides.
Spin around.This is a great exercise to strengthen your abdominal muscles.Along with proper nutrition, it can provide amazing results.To do the exercise, you need to lie on your back, bend your knees, and put your hands behind your head.This is the starting position.Next, you need to take a deep breath and lift your upper body off the floor.Exhalation should occur increased.Do the exercise in 2-3 sets of 10 times.
Reverse crunches.This exercise is similar to the one we mentioned above, but we don't work with the upper part, but with the lower body.The starting position is the same: We lie on the mat with our backs, bend our legs at the knees, feet on the floor, hands behind our heads.When doing the exercise, we raise our bent legs, and then lift our back off the floor so that our knees move towards 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.
Crunches with legs raised.To perform it, you need to lie on the mat on your back and raise your straight leg perpendicular to the floor.This is the starting position.Then you need to lift your upper body off the floor and reach your hands towards your toes.Inhale as you return to the starting position, exhaling as you make contact.It is recommended to repeat the exercise 10-15 times, 3 times in a row.
Oblique twists.During the exercise, we lie with our backs on the mat, hold our hands behind our heads, bend our legs at the knees and lift them into the air.This is the starting position.Next, lift your right shoulder off the floor and extend your elbow to your left knee.In this case, the left shoulder is on the floor, and the right leg is straightened, 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 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 put them next to you.This will ensure that your shoulder blades rest on the floor, and your hips touch them 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 the starting position, exhale when we rise.We repeat the exercise in 2-3 sets of 10 times.
Board with turns.The plank is a popular exercise today.It aims to train several muscle groups at once.To take the desired position, we lie on the floor on our stomachs, then raise our elbows and lift our feet off the floor.Therefore, it turns out that the whole body, except for the arms from the elbows to the palms and toes, is in the air.In this case, the neck, spine and legs should be in a straight line.In this position, the muscles of the abs, hips, and lower back are well punched.We try to hold the board for about 30 seconds, then turn the whole body to one side.The right elbow remains 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.
Board with turns.This exercise is similar to the previous one.However, in the starting position we do not rely on our elbows, but on our palms and hold our body with straight arms.When performing 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 bend.Bending is one of the mandatory exercises during morning training and warm-up in many sports.We stand in the starting position: feet shoulder width apart, hands on the waist.We lean to the right: turn the body slightly, leaving the legs and hips motionless, stretch forward with the arms so that the back is parallel to the floor.We stayed 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 step forward parallel to the floor.This is the starting position.We take a step forward with a squat.The second leg remains behind and is placed on the leg.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 strengthen the abdominal muscles.We stand straight, abs relaxed.We take a deep breath and then exhale.When you exhale, we relax and draw attention to our stomach.Hold the position for 15-30 seconds.We do 15 repetitions.Vacuum can be done several times a day;This exercise does not require a special room or equipment.
Raise your legs on the chair.A great simple exercise for your abs.We sit on a chair, keep our straight, straighten our shoulders, lower our hands to our sides and put our palms on the seat.We keep our feet together.We take a deep breath, then when we exhale we raise our legs and pull our knees close 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 position and repeat the exercise.We do 15 repetitions.
Walking.This is an excellent exercise for those who cannot devote much time to training on the mat.Walking allows you to burn fat deposits.You should walk briskly for at least 30 minutes a day, preferably five times a week.If you walk less, the result will be practically zero.
Running.This is an alternative to walking.You can either run fast or jog.The first option is considered more effective in terms of burning excess calories, but it is only suitable for a prepared body.Otherwise, shortness of breath will begin quickly, and the unusual load on the body will bring more negative effects than benefits.For beginners, jogging is suitable.In between runs, you can use brisk walking to catch your breath and relax.
Swimming.If possible, it is recommended to visit the pool at least several times a week.Swimming provides excellent exercise for the body, which allows the body to get rid of excess fat.In addition to losing weight, this exercise is useful because it allows you to improve metabolism, blood circulation, endurance, and correct problems with posture.
Help in the fight against fat deposits
If you want to get rid of weight faster, you can not only turn to proper nutrition and exercise, but also turn to food 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!