The problem of excess weight is one of the most urgent problems of our time.The cult of beauty in the ancient world has changed only the cans since then, but not the human desire to look attractive.
Today, being thin is one of the mandatory aspects of external perfection.We talk about both figures as a whole and individual parts of the body.Many girls who want to have a slim waist complain about extra pounds on their stomach and sides.Moreover, excess fat is often deposited heavily in these areas, leaving the arms, legs and even thighs slender.
You can get rid of the problem without resorting to drastic methods such as liposuction, and by doing special exercises, watching your diet and leading an active lifestyle, you can get a toned stomach and a beautiful stomach at home.We will talk about this in our article.
Causes of fat deposits in the waist area
There are people who believe that extra pounds are the result of self-indulgence, but this is not the rule, but the exception.The reasons for the accumulation of fat in the body are always different, not always depending on the degree of care for the appearance.But to successfully get rid of these excess deposits, you need to know where they come from.
Genetics.A tendency to be overweight may be due to a 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 waist and the waist, so it may require attention even without the absence of fat deposits on it.Each extra kilogram makes your figure further away from the cherished ideal proportions.It is impossible to fight with genetics, which is natural, that is, the "apple" figure can be successfully corrected with special exercises aimed at reducing the waist size.
Poor metabolism.This problem affects the age category of people the most.Over the years, the body's metabolism slows down, which leads to excess weight gain.It allows you to have a great metabolism, eat no junk food and gain an ounce when you are young, and a person gets used to this way of eating.But the older, the more the metabolism slows down and fat deposits appear.Dealing with this problem is a little easier than dealing with excess weight due to a genetic predisposition.Usually with a poor metabolism, correcting nutrition and strength training, 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 walk, do not do sports, fitness or other physical exercises, then the risk of gaining excess weight increases greatly.The food we consume is a source of energy for the body, and if the number of calories they receive 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 only because of overweight problems, so it is recommended to include physical exercises in your daily routine.
Wrong posture.The appearance of excess fat in the waist area is affected by posture, no matter how surprising it may sound.The human spine forms the basis of the skeleton that supports the internal organs.Muscles must be in constant tone to support the back, which carries the main load during movement.Muscle weakness causes a partial transfer of the support function to the transitional tissue.For this reason, the body is not in a hurry to get rid of fat.Special exercises can make it possible to strengthen the back muscles, restore posture and get rid of extra pounds on the abdomen and sides.
Hormonal changes.With age, the amount of fat in a woman's body begins to increase in direct proportion to her body weight.The reason for such changes is hormonal changes.But 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.A quick snack on the run, carbohydrates in your preferred meals, fast food consumption and contributing to body fat accumulation.Improper nutrition can lead to slow metabolism, an enlarged stomach and poor absorption of food.All this usually leads to problems with fat deposits, fat deposits on the stomach and sides.In these cases, figure correction begins with creating a proper diet and choosing healthy foods, and is supported by physical exercise to accelerate the burning of fat reserves.
An excess of waste and toxins.It is often caused by bad habits such as toxins, frequent smoking and alcoholism, and the body becomes clogged.Their intervention in excess metabolism affects the metabolic rate and therefore the amount of fat deposits on the waist.Giving up bad habits, cleansing the body with proper nutrition, massage and exercise can help fight extra centimeters.
Stress and illness.Nervous shocks and stress often cause an increase in the level of a steroid hormone, cortisol.It affects the amount of fat in the body.An excess of hormones can cause the accumulation of extra pounds.A number of diseases also affect weight: diabetes, cardiovascular diseases, arterial hypertension.If excessive fat on the stomach and sides is associated with the described reasons, weight loss will begin with a visit to the doctor, but not with physical education.
How to fight belly and flank fat
Losing weight is a long and laborious process.You should not believe diets and trainers that promise an ideal figure in just one workout.Moreover, after achieving a result, it must be maintained, otherwise all work is wasted.In order to get the most out of excess fat, it is recommended to choose an integrated approach rather than focusing on a specific method of losing weight.
Nutrition correction.As we discussed above, the number of calories you consume depends on what you eat and how often.Therefore, getting rid of extra pounds is almost always accompanied by a special diet.After consulting a specialist, it is recommended to focus the diet on the state of health and individual characteristics of the body.
General tips that can help you lose weight:
- drink more water.Allows you to cleanse the body of waste and toxins, suppress hunger and improve metabolism;
- Eliminate fast carbohydrates from your diet.The food in them usually gives extra centimeters in the waist;
- try to eat a balanced diet;
- Try to limit your salt intake.Salt retains water in the body, thereby interfering with normal metabolism and purification;
- eat in small portions.Little and often rarely, but it is better to eat more than a few meals.Fractional meals prevent the stretching of the stomach walls and consequently affect the amount eaten.
Carry out weight loss procedures.If possible, then massage and some other spa treatments can be a great help in fighting excess weight.They are aimed at accelerating blood flow, eliminating waste and toxins, and improving metabolism.Of course, it is impossible to completely get rid of fat with its help, but it is quite possible to reduce your waist by a few centimeters.
Increase physical activity.Playing sports or fitness, visiting gyms or simply exercising 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, helps maintain dance tone, makes the figure more toned.You can do exercises on the floor on a carpet or on a sports field near your home or work only in the morning and evening.There are many options, you just need to choose the most suitable one.
Exercises to lose weight
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 for losing weight in the abdomen and sides.
Bending.This is a great exercise to strengthen the abdominal muscles.Combined with proper nutrition, it can produce incredible results.To perform the exercise, you should 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 on the rise.Perform the exercise in 2-3 sets of 10 times.
Reverse crunches.The exercise is similar to the one we described above, but we work with the lower body, not the upper body.The starting position is the same: we lie on the mat with our backs, legs on the knees, feet on the floor behind our head.When performing the exercise, we raise our bent legs, then lift our bottom from the bottom so that our knees move towards our chest.Inhale while returning to the starting position, exhale during the twist.We repeat the exercise 10 times in 2-3 sets.
Legs raised crunches.To perform them, you should lie on the mat on your back and put your straight legs on the floor.This is the starting position.Then you need to raise your upper body from under the floor and reach your feet.Inhale while returning to the starting position, exhale while doing a twist.It is recommended to repeat the exercises 10-15 times in a series of 3 times.
Oblique twists.During training, we lie on the floor with our backs, clasp our hands behind our heads, and raise our legs in the air, bending at the knees.This is the starting position.Next, lift your right shoulder off the floor and extend your elbows toward your left knee.In this position, the left shoulder is on the ground, and the right leg is straightened, but not touching.We return to the starting position and repeat the exercises on the other side.We do 10-15 repetitions.
Side crunches.To perform the exercise, you need to lie on the back of the mat, clasp your hands behind your head, bend your legs at the knees, press them and put them next to you.This will ensure that your shoulder blades are flat on the floor and your hips are touching your right or left side.This is the starting position.During the exercise, we raise our shoulders and shoulder blades to the ground and stretch forward.We breathe in the starting position, exhale as we rise.We repeat the exercise 10 times in 2-3 sets.
Wood in turn.Plank is a popular exercise today.It is aimed at training several muscle groups at once.To take the desired position, we lie on the floor on our stomach, then we rise on our elbows and raise our feet on the floor.Thus, it turns out that the whole body is in the air, except for the arms from the elbows to the palms and toes.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 strained.We try to hold the plank for about 30 seconds, then turn the whole body to one side.The right elbow remains on the ground, the left arm stretches along the body, the back, neck and legs are still in one straight line.We also maintain the position for 30 seconds.
Wood in one turn.The exercise is similar to the previous one.However, in the starting position, we rely on our elbows, but only on our palms, and we hold our body straight to the arms.When performing a turn, we turn our body to the side and raise our free arm to the ground.Hold each plank position for 30 seconds.
Side bending.Bending is already one of the mandatory exercises when doing morning exercises and warming up in many sports.We stand in the starting position: feet on each other, hands on the waist.We bend to the right: turn the body a little, leaving the legs and hips motionless, move forward with the arms so that they are parallel to the back.We stay in this position for 15 seconds.We return to the starting position.On the other hand, we repeat the exercises.We do 15 passes on each side.
Lungs with flexion.We lay straight, heels together, arms parallel to the floor.This is the starting position.We take a wide step with a scoop - lunge.The second leg is left behind and placed on the leg.The back should remain straight.We return to the starting position and repeat the exercises on the other leg.We do 15 repetitions.
Vacuum.This is a fun breathing exercise.It helps to strengthen the abdominal muscles.We stand straight, ABS relaxes.We take a deep breath and then exhale.As we exhale, we tense up in our stomach and pull strongly.Hold the position for 15-30 seconds.We do 15 repetitions.Vacuum can be performed several times a day;This exercise does not require a special room or equipment.
Stretching your legs in a chair.A simple exercise that is great for abs.We sit on a chair and keep our back straight, straighten our shoulders, lower our arms to our sides and place our palms on the seats.We keep our feet together.We take a deep breath, then, as if we were lazy, we raise our legs and bring our knees as close to the chest as possible.At the same time, the back remains straight, the body does not bend forward.We hold the position for 10-15 seconds, then return to the starting position and repeat the exercises.We do 15 repetitions.
To walk.This is a great workout for those who don't spend a lot of time on the mat.Walking allows you to burn fat deposits.You need to walk briskly for at least 30 minutes a day, preferably five times a week.If you walk less, the result will be practically zero.
Escape.This is an alternative to walking.You can either jog or jog.The first option is considered more effective in terms of burning excess calories, but it is suitable for a fit body.Otherwise, shortness of breath will begin quickly, and the unusual load on the body will bring more negative consequences than benefits.Running is suitable for beginners.Between runs, you can take a brisk walk to catch your breath and relax.
Swimming.If possible, it is recommended to visit the pool at least several times a week.Swimming provides an excellent workout for the body, allowing the body to get rid of excess fat.In addition to weight loss, exercise is beneficial as it improves metabolism, circulation, endurance, and postural problems.
Help 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 nutrition shakes, protein bars and soft drinks.It's a great way to recharge your batteries and speed up your weight loss process!