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 laws have changed, but not the human desire to look attractive.
Today, being thin is one of the mandatory aspects of external perfection.We are talking about both the whole figure and individual parts of the body.Many girls who want to have a thin waist complain about extra pounds on the stomach and sides.Moreover, excess fat is often deposited strictly in these areas, leaving the arms, legs and even thighs.
You can get rid of the problem without using such drastic methods as liposuction, and you can get a relaxed stomach and a beautiful belly by doing special exercises at home, watching your diet and having an active lifestyle.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 a woman neglecting herself, but this is the exception, not the rule.The reasons why fat begins to accumulate in the body are different, it does not always depend on the quality of care for the appearance.But in order to successfully get rid of these extra deposits, you need to know where they came from.
genetics.The tendency to be overweight can be caused by 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 hips and the waist, so the latter may require attention even without the presence of fat deposits.Every extra kilogram takes 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 successfully corrected with special exercises aimed at reducing the size of the waist.
poor metabolism.This problem most often affects the age category.Over the years, the body's metabolism slows down and this leads to excess weight gain.It happens that in youth the excellent metabolism allows you to eat any unhealthy food and not gain an ounce, and a person gets used to this way of eating.But as he grows older, his metabolism slows down and fat deposits appear.Dealing with this problem is somewhat easier than dealing with excess weight due to genetic predisposition.Usually, with poor metabolism, nutritional correction and strength training help us, because it is known that physical activity can speed up the body's metabolism.
A lifeless lifestyle.If you lead an inactive lifestyle: you work a lot at the computer or just sit, rarely walk, do not engage in sports, fitness or other physical exercises, then the risk of gaining excess weight increases significantly.The food we consume 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 calorie content of your diet, but a sedentary lifestyle is harmful not only because of problems related to excess weight, so it is still recommended to include physical exercise in your daily routine.
wrong postureThe appearance of excess fat in the waist area is influenced by posture, as surprising as it may sound.The human spine is the base of the skeleton that supports the internal organs.To support the spine, which carries the main load during movement, the muscles must be in constant tone.Muscle weakness leads to the fact that the auxiliary function is partially transferred to adipose tissue.For this reason, the body is not in a hurry to get rid of fat.Special exercises will help you strengthen your back muscles, restore your 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 her body weight.The reason for such changes is hormonal changes.However, age alone cannot affect hormones.Menopause, pregnancy, childbirth, taking oral contraceptives and certain medications can all change hormone levels and cause excess weight gain.
bad nutritionA quick breakfast while running, an excess of carbohydrates in your preferred meals, consumption of fast food and overeating contribute to the accumulation of fat in the body.Improper nutrition can cause a slow metabolism, an enlarged stomach and poor absorption of food.All this usually leads to problems related to excess weight, accumulation of fat on the stomach and sides.In such cases, figure correction begins with determining the right diet and choosing healthy foods and supports physical exercise to accelerate the burning of fat stores.
Excess waste and toxins.Waste and toxins, often caused by bad habits such as smoking and alcoholism, clog the body.Their excess interferes with metabolism, affects metabolism and, therefore, the amount of waist fat deposits.Giving up bad habits, cleaning the body with proper nutrition, massage and exercise will help you fight extra centimeters.
stress and illness.Nervous shock and stress often cause an increase in the level of cortisol, a steroid hormone.This affects the amount of fat in the body.An excess of hormones can lead to the accumulation of extra pounds.Weight is also affected by a number of diseases: diabetes, cardiovascular diseases, arterial hypertension.If excess fat on the abdomen and sides is associated with the described reasons, then weight loss should begin with a visit to the doctor, but not with physical exercise.
How to fight belly and shoulder fat
Losing weight is a long and laborious process.You should not believe diets and trainers who promise an ideal figure in just one month of training.Moreover, once the result is achieved, it must be maintained, otherwise the whole work risks spoiling.In order to get rid of excess fat most effectively, it is recommended to choose an integrated approach rather than focusing on one specific method of weight loss.
Nutrition correction.As 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.It is recommended to prepare a diet after consultation with a specialist, based on the state of health and individual characteristics of the body.
General tips to help you lose weight:
- Drink more water.This allows you to cleanse the body of waste and toxins, spoil the feeling of hunger and improve metabolism;
- Eliminate fast carbohydrates from your diet.It is food rich in them that usually gives extra centimeters in the waist area;
- Try to eat a balanced diet;
- Try to limit your salt intake.Salt retains water in the body, thus preventing normal metabolism and cleansing;
- Eat in small portions.It is better to eat little and often than rarely, but several dishes at a time.Fractional feeding helps to avoid stretching the walls of the stomach and ultimately affects the amount eaten.
Carrying out weight loss procedures.If possible, then wraps, massages and other spa treatments can be a great help in the fight against excess weight.They aim 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 the 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 improve metabolism, maintains muscle tone, which makes the figure more toned.You can do exercises on the floor on a mat, or exercise on a sports field near your home, or just jog 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 stores, but also helps to strengthen muscle tissue and improve immunity.Below are examples of some of the most effective exercises to lose weight in the abdomen and sides.
twisted.This is a great exercise to strengthen your abdominal muscles.With proper nutrition, it can bring amazing results.To perform the exercise, you need to lie on your back, bend your knees and wrap 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 during lifting.Perform the exercise in 2-3 sets of 10 times.
Reverse convulsions.The exercise is similar to the one described above, but we work not with the upper body, 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 the head.While performing the exercise, we raise the bent legs, and then we raise the lower part of the back from the floor so that the knees go towards the chest.Exhale as you return to the starting position, exhale as you turn.We repeat the exercise in 2-3 sets 10 times.
Cramps with raised legs.To perform them, you need to lie on your back on the mat and raise your straight legs 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.Exhale as you return to the starting position, exhale as you rotate.It is recommended to repeat the exercise 10-15 times, 3 times in a row.
Oblique bends.During the exercise, we lie on the mat with our backs, put our hands behind our heads, bend our legs at the knees and raise them in the air.This is the starting 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 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.
Lateral cramps.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 put them to the side.This will ensure that your shoulder blades are flat on the floor and your hips are touching it on the right or left side.This is the starting position.During the exercise, we raise the shoulders and shoulder blades from the floor and stretch them forward.We inhale in the starting position, we exhale while rising.We repeat the exercise in 2-3 sets 10 times.
Plank alternately.The plank is a popular exercise today.It aims to train several muscle groups at the same time.To take the desired position, we lie on the stomach on the floor, then we raise our elbows and lift our legs from the floor.Thus, 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 one straight line.In this position, the abdominal, hip and lower back muscles 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 floor, the left arm is extended along the body, the back, neck and legs are still in one straight line.We also hold the position for 30 seconds.
Plank with a twist.The exercise is similar to the previous one.However, in the initial position, we lean not on the elbows, but on the palms, and hold the body on straight arms.When performing a turn, we turn the body to the side and raise the free arm perpendicular to the floor.Hold each plank position for 30 seconds.
Side bends.Bending is one of the mandatory exercises during morning exercises and during warm-up in many sports.We stand in the starting position: feet shoulder width apart, hands on hips.We bend to the right: we turn the body a little, leaving the legs and hips motionless, we stretch our arms forward so that the back is parallel to the floor.We stay in this position 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 outstretched in front parallel to the floor.This is the starting position.We take a wide step forward with a squat lunge.The other 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 pills are relaxed.We take a deep breath and then exhale.When exhaling, we tense up and draw strongly in the stomach.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.
Put your feet up on the bench.A simple exercise that is great for the abdominal muscles.We sit on a chair, straighten our back, straighten our shoulders, lower our hands to our sides and place our palms on the seat.We keep our legs together.We take a deep breath, then when exhaling, 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 lean forward.We hold the position for 10-15 seconds, then return to the starting position and repeat the exercise.We do 15 repetitions.
walkThis is a great workout for those who can't spend a lot of time on the mat.Walking allows you to burn fat deposits.You should do brisk walking for at least 30 minutes a day, preferably five times a week.If you walk less, the result will be practically zero.
runningIt is an alternative to walking.You can run or run fast.The first option is considered more effective in terms of burning excess calories, but it is only suitable for a trained body.Otherwise, shortness of breath will start quickly, and the unusual load on the body will bring more negative consequences than benefits.Running is suitable for beginners.Between runs, you can use brisk walking to catch your breath and relax.
swimmingIf possible, it is recommended to visit the pool at least twice a week.Swimming provides an excellent body workout that allows the body to get rid of excess fat.In addition to weight loss, exercise is beneficial because it allows you to improve your metabolism, circulation, endurance and correct posture problems.
Help fight fat deposits
If you want to get rid of excess weight quickly, you can not only switch to proper nutrition and exercise, but also turn to dietary supplements.In addition, you can diversify your diet with nutritious shakes, protein bars and soft drinks.It's a great way to recharge your batteries and speed up your weight loss process!