The problem of obesity is one of the most pressing problems of our time.The cult of beauty already existed in ancient times, and since then only its rules have changed, but not man's desire to look attractive.
Today, being slim is one of the mandatory aspects of external perfection.This involves both the figure as a whole and individual body parts.Many girls who want to have a thin waist complain of extra pounds on the stomach and sides.In addition, excess fat is often deposited in these very places, making arms, legs and even thighs slim.
You can get rid of the problem without resorting to drastic methods such as liposuction, and you can get a toned stomach and beautiful abdominal muscles at home by doing special exercises, watching your diet and leading 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's self-neglect, but this is the exception rather than the rule.The reasons why fat accumulates in the body are different and do not always depend on the level of appearance care.However, to successfully get rid of these excess deposits, you should know where they come from.
Genetics.The tendency to be overweight can be due to a genetic predisposition.Excess pounds on the stomach and sides usually bother people with an “apple” body type.This type in itself implies a small difference in volume between the hips and waist, so the latter may require attention even if there are no fat deposits on it.Every additional kilogram takes your figure even further away from the ideal proportions you have grown fond of.It is impossible to fight genetics, which is natural, but the “apple” figure can be successfully corrected with special exercises to reduce waist circumference.
Poor metabolism.This problem most often worries the age group of people.Over the years, the body's metabolism slows down, resulting in excessive weight gain.It happens that in youth, due to an excellent metabolism, you can eat any harmful foods without gaining a gram, and a person gets used to this way of eating.But the older he gets, the more his metabolism slows down and fat deposits form.Dealing with this problem is somewhat easier than dealing with excess weight due to genetic predisposition.If you have a poor metabolism, correcting your diet and strength training usually helps, as physical activity can accelerate the body's metabolism.
Sedentary lifestyle.If you lead an inactive lifestyle: work a lot at the computer or just sit, rarely go for a walk, do not play sports, do fitness or do other physical exercises, then the risk of gaining excess weight increases sharply.The food we eat is a source of energy for the body, and when the amount of calories consumed exceeds the 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 with excess weight, so it is still recommended to include physical exercise in your daily routine.
Wrong posture.The 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.In order to support the spine, which bears the main load during movement, the muscles must be in constant tone.Muscle weakness means that the supporting function is partially transferred to the fatty 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 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, taking oral contraceptives and certain medications - all of these can change hormone levels and lead to excessive weight gain.
Poor diet.A quick snack on the go, an excess of carbohydrates in your favorite dishes, eating fast food and overeating contribute to the accumulation of fat in the body.A poor diet can lead to a slow metabolism, an enlarged stomach and poor food absorption.All this usually leads to problems with excess weight, fat deposits on the stomach and sides.In such cases, figure correction begins with proper nutrition and the selection of healthy foods and is supported by physical exercise to accelerate fat burning.
Excess waste and toxins.Waste and toxins, often caused by bad habits such as smoking and alcoholism, clog the body.Their excess disrupts metabolism, affects the metabolic rate and therefore the amount of fat deposits on the waist.Giving up bad habits, cleansing the body through proper nutrition, massage and exercise can help in the fight against extra centimeters.
Stress and illness.Nervous shock 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.A number of diseases also affect weight: diabetes, cardiovascular diseases, arterial hypertension.If excess fat on the stomach and sides is associated with the reasons described, weight loss should begin with a visit to the doctor, but not with physical training.
How to combat belly and flank fat
Losing weight is a long and labor-intensive process.You should not believe diets and trainers who promise an ideal figure in just a month of training.In addition, once a result has been achieved, it must be maintained, otherwise there is a risk that all the work will be in vain.To most effectively get rid of excess fat, it is recommended to take an integrated approach and not focus on a specific method of losing weight.
Nutritional correction.As we discussed above, the number of calories you consume depends on what you eat and how often.Therefore, losing extra pounds is almost always accompanied by a special diet.It is recommended to prepare the diet after consulting a specialist, focusing on the state of health and individual characteristics of the body.
General tips that can help you lose weight:
- drink more water.It allows you to cleanse the body of waste and toxins, relieve the feeling of hunger and improve metabolism.
- Remove fast carbohydrates from your diet.Foods rich in them usually add extra inches to the waist.
- try to eat a balanced diet;
- Try to limit your salt consumption.Salt retains water in the body, thereby interfering with normal metabolism and cleansing;
- eat in small portions.It's better to eat little and often than rarely, but several dishes at once.Split meals help prevent stretching of the stomach walls and ultimately affect the amount eaten.
Carrying out weight loss procedures.If possible, wraps, massages and some other wellness treatments can be an excellent help in the fight against excess weight.They aim to accelerate blood circulation, remove waste and toxins, and improve metabolism.Of course, with their help it is impossible to completely get rid of fat, but reducing the waist by a few centimeters is quite possible.
Increase physical activity.You can actively and successfully reduce fat deposits through sport or fitness, visiting gyms or simply doing exercises at home.Physical activity forces the body to burn fat, helps improve metabolism, maintain muscle tone, thereby making the figure more toned.You can do exercises on the floor on a carpet, exercise near your home on a sports field, or simply run in the morning and evening.There are many options, you just have to choose the most suitable one.
Exercises for weight loss
Physical activity is considered a popular and very effective way to combat excess pounds.Physical exercise allows you not only to actively burn fat reserves, but also to strengthen muscle tissue and improve immunity.Below we give examples of some of the most effective exercises for losing weight in the abdominal and side areas.
Twisting.This is a great workout for strengthening your abdominal muscles.Together with proper nutrition, amazing results can be achieved.To perform the exercise, you need to lie on your back, bend your knees and clasp your hands behind your head.This is the starting point.Next, you need to take a deep breath and lift your upper body off the floor.The exhalation should be ascending.Perform the exercise in 2-3 sets of 10 times.
Reverse crunches.The training is similar to that described above, but we do not work with the upper body, but with the lower body.The starting position is the same: we lie on our backs on the mat, legs bent at the knees, feet on the floor, hands behind our heads.During the exercise, we lift the bent legs and then lift the lower back off the floor so that the knees move towards the chest.Inhale when returning to the starting position, exhale when turning.We repeat the exercise in 2-3 sets of 10 times.
Crunches with legs raised.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 point.Then you need to lift your upper body off the floor and stretch your hands towards your toes.Inhale as you return to the starting position and exhale as you twist.It is recommended to repeat the exercise 10-15 times, three times in a row.
Oblique turns.When training, we lie on our backs on the mat, clasp our hands behind our heads, bend our legs at the knees and lift them into the air.This is the starting point.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 extended, but not touching 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, clasp your hands behind your head, bend your legs at the knees, squeeze them together and lay them on your side.This ensures that your shoulder blades are flat on the floor and your hips are touching it with either the right or left side.This is the starting point.During the exercise, we lift our shoulders and shoulder blades off the floor and stretch forward.We breathe in in the starting position and breathe out when we stand up.We repeat the exercise in 2-3 sets of 10 times.
Planks with twists.The plank is a popular exercise today.The goal is to train multiple muscle groups at the same time.To assume the desired position, we lie on our stomach on the floor, then lean on our elbows and lift our legs off the floor.So it turns out that the entire 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 form a straight line.In this position, the muscles of the abdomen, hips and lower back are well tense.We try to hold the plank for about 30 seconds and then turn the whole body to the side.The right elbow remains on the floor, the left arm is stretched out along the body, the back, neck and legs continue to form a 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 starting position we do not rely on our elbows, but on our palms and hold our body on stretched arms.When doing a twist, we turn our body to the side and raise our free arm vertically to the floor.Maintain each plank position for 30 seconds.
Side bends.In many sports, bending is a mandatory exercise during morning exercises and warm-ups.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 the arms forward so that the back 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.
Lunges with twists.We stand straight, heels together, arms stretched forward parallel to the floor.This is the starting point.With a squat lunge we take a big step forward.The second leg remains behind and is placed on the tip of the foot.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 upright, the abdominal muscles are relaxed.We breathe in deeply and then breathe out.As we exhale, we tense our stomach and draw it in forcefully.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 special equipment.
Raise your legs on a chair.A simple workout that's good for your abs.We sit on a chair, keep our back straight, straighten our shoulders, lower our arms to the sides and place our palms on the seat.We keep our legs 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.At the same time, the back remains straight and 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.
Go.This is an excellent workout for those who cannot devote a lot of time to exercises on the mat.Walking allows you to burn fat deposits.You need to take brisk walks for at least 30 minutes a day, preferably five times a week.If you run less, the result is practically zero.
Running.This is an alternative to walking.You can either run or jog quickly.The first option is considered more effective in terms of burning excess calories, but is only suitable for a prepared body.Otherwise, shortness of breath will quickly occur and the unusual stress on the body will bring more negative consequences than benefits.Jogging is suitable for beginners.Between runs you can breathe deeply and relax by walking briskly.
Bathe.If possible, it is recommended to visit the swimming pool at least a few times a week.Swimming is an excellent exercise for the body and allows the body to get rid of excess fat.In addition to losing weight, exercise is useful because it allows you to improve metabolism, blood circulation, endurance, and correct 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 use nutritional supplements.In addition, you can diversify your diet with nutrient shakes, protein bars and refreshing drinks.This is a great way to recharge and speed up your weight loss process!