The problem of excess weight is one of the most pressing problems of our time.There was a cult of beauty in the ancient world, and since then only its canons have changed, but a person's desire to look attractive has not changed.
Nowadays, being slim is one of the mandatory aspects of external perfection.We are talking about both the figure as a whole and individual parts of the body.Many girls who want to have a slim waist complain about excess weight in their abdomen and side areas.Moreover, excess fat often accumulates in these places, leaving arms, legs and even thighs thin.
You can get rid of this problem without resorting to radical methods such as liposuction, and have a tight stomach and beautiful abdominal muscles by doing special exercises at home, paying attention to your diet and leading an active lifestyle.We will talk about this issue in our article.
Causes of fat accumulation in the waist area
There are people who believe that excess weight occurs due to a woman's neglect of herself, but this is the exception rather than the rule.The reasons why fat begins to accumulate in the body are different and do not always depend on the degree of attention paid to appearance.But to successfully get rid of these excess deposits, you need to know where they come from.
Genetic.The tendency to be overweight may be due to genetic predisposition.Excess weight on the stomach and sides often bothers 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 if there are no fat deposits on it.Each extra kilogram moves your figure further away from the cherished ideal proportions.That is, it is impossible to fight natural genetics, but the “apple” figure can be successfully corrected with special exercises aimed at reducing waist size.
Poor metabolism.This problem most often worries the age category of people.Over the years, the body's metabolism slows down, leading to excessive weight gain.An excellent metabolism in youth allows you to eat harmful foods and not gain even an ounce, and the person gets used to this way of eating.However, as you get older, your metabolism slows down and fat deposits appear.Coping with this problem is somewhat easier than dealing with excess weight caused by genetic predisposition.Often with poor metabolism, nutrition correction and strength training helps because it is known that physical activity can speed up the metabolism in the body.
Sedentary lifestyle.If you lead an inactive lifestyle: work a lot at the computer or just sit, rarely go for walks, do not engage in sports, fitness or other physical exercises, the risk of gaining excess weight increases greatly.The foods we consume are a source of energy for the body, and if the amount of calories consumed exceeds consumption, it is almost inevitable that excess fat will appear.Of course, you can reduce the calorie content of your diet, but a sedentary lifestyle is harmful not only due to 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 affected by posture, as surprising as it may sound.The human spine is the basis of the skeleton, which is the support of internal organs.Muscles must be in a constant tone to support the spine, which carries the main load during movement.Muscle weakness causes the support function to be partially transferred to fatty tissue.Therefore, the body is in no hurry to get rid of fat.Special exercises can help strengthen the back muscles, correct posture and get rid of excess weight 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 cause of these changes is hormonal changes.But it's not just age that affects hormones.Menopause, pregnancy, childbirth, taking oral contraceptives and certain medications - all of these can change hormonal levels and cause excessive weight gain.
Malnutrition.A quick snack while running, high amounts of carbohydrates in your preferred meals, fast food consumption and overeating contribute to the accumulation of fat in the body.Improper nutrition can cause the metabolism to slow down, the stomach to enlarge and the absorption of food to decrease.All this often leads to problems with excess weight, the accumulation of fat on the stomach and sides.Figure correction in such cases begins with the establishment of proper nutrition and selection of healthy foods and is supported by physical exercises that will accelerate the burning of fat reserves.
Excess of waste and toxins.Waste and toxins, often caused by bad habits such as smoking and alcoholism, clog the body.Their excess affects the metabolism, affects the metabolic rate and, accordingly, the amount of fat deposits at the waist.Giving up bad habits, cleansing the body with proper nutrition, massage and exercise can help in the fight against excess centimeters.
Stress and illness.Nervous shocks and stress often cause increased levels of cortisol, a steroid hormone.It affects the amount of fat in the body.Excess of the hormone can lead to excess weight accumulation.A number of diseases also affect weight: diabetes, cardiovascular diseases, arterial hypertension.If excess fat on the stomach and sides is associated with the described reasons, then weight loss should begin with a visit to the doctor, but not with physical education.
How to fight belly and side fat
Losing weight is a long and labor-intensive process.You should not believe diets and trainers who promise an ideal figure with just a month of training.Moreover, 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 choose an integrated approach rather than focusing on a specific weight loss method.
Nutrition correction.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 prepare the diet after consulting 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, relieve the feeling of hunger, improve metabolism;
- Eliminate fast carbohydrates from your diet.Usually it is foods rich in them that give extra centimeters to the waist;
- Try to eat a balanced diet;
- Try to limit your salt intake.Salt retains water in the body, thus interfering with normal metabolism and cleansing;
- Eat in small portions.Eating little and often is better than eating rarely, but several meals at a time are better.Fractional 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 spa treatments can be an excellent aid in the fight against excess weight.They aim to increase blood flow, remove waste and toxins, and improve metabolism.Of course, with their help it is impossible to completely get rid of fat, but it is quite possible to reduce your waist by a few centimeters.
Increase physical activity.Playing sports or fitness, visiting gyms or just exercising at home will allow you to actively and successfully get rid of fat deposits.Physical activity forces the body to burn fat, helps improve metabolism, maintains muscle tone, making the figure more toned.You can exercise on the floor on the carpet, exercise on a sports field near your home, or just run 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 combat excess weight.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 from the abdomen and sides.
Twist.This is a great exercise to strengthen your abdominal muscles.It can give great results along with proper nutrition.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 position.Then you need to take a deep breath and lift your upper body off the floor.Exhalation should occur on the rise.Do the exercise in 2-3 sets of 10 times.
Reverse crunches.The workout is similar to what 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 bent at the knees, feet on the floor, hands behind our heads.When performing the exercise, we lift our bent legs and then lift our lower back off the floor so that our knees move towards our chest.Inhale as you return to the starting position, exhale as you bend.We repeat the exercise for 2-3 sets of 10 times.
Sit-ups are done with the 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 position.You then need to lift your upper body off the floor and extend your hands towards your toes.Inhale as you return to the starting position, exhale as you return.It is recommended to repeat the exercise 10-15 times 3 times in a row.
Oblique folds.During 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 position.Then lift your right shoulder off the floor and extend your elbow towards 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 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, press them together and lie on your side.This will ensure that your shoulder blades are flat on the floor and your hips are touching it with your right or left side.This is the starting position.During the exercise, we lift our shoulders and shoulder blades off the ground and stretch forward.We inhale in the starting position and exhale as we rise.We repeat the exercise for 2-3 sets of 10 times.
Plank with turns.Plank is a popular exercise today.It is aimed to exercise more than one muscle group at the same time.To take the desired position, we lie face down on the floor, then rise on our elbows and lift our legs off the floor.Thus, it turns out that the whole body, except the arms, from elbows to 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 muscles, hip and waist muscles are stretched thoroughly.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 a straight line.We also maintain the position for 30 seconds.
Do a plank with a twist.The exercise is similar to the previous one.However, in the starting position, we rely on our palms, not our elbows, and keep our body on straight arms.While making a turn, we turn our body to the side and raise our free arm up perpendicular to the ground.Hold each plank position for 30 seconds.
Side folds.Bending is one of the mandatory exercises to be done during morning exercises and warm-up in many sports branches.We stand in the starting position: feet shoulder width apart, hands on the waist.We lean to the right: we slightly turn the body, immobilize the legs and hips, stretch our arms forward so that our back is parallel to the floor.We stay in this situation 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, our heels together, our arms extended forward, parallel to the floor.This is the starting position.We take a wide step forward in a squatting lunge.The second leg 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 strengthen the abdominal muscles.We stand upright, the abdominal muscles relax.We take a deep breath and then exhale.When we exhale, we strain our stomach and pull it in strongly.Hold the position for 15-30 seconds.We do 15 repetitions.Vacuuming can be done several times a day;This exercise does not require a special room or equipment.
Lifting your legs up on a chair.A simple exercise that is great for your abs.We sit on a chair, keep our back straight, shoulders upright, lower our arms to our sides and place our palms on the seat.We keep our legs together.We take a deep breath, as we exhale, we raise our legs and pull our knees towards our chest as much as possible.At the same time, the back remains straight, the body does not lean forward.After holding the position for 10-15 seconds, we return to the starting position and repeat the exercise.We do 15 repetitions.
Walking.This is a perfect exercise for those who cannot devote much time to exercising 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 almost zero.
Running.This is an alternative to walking.You can jog or jog.The first option is considered more effective in terms of burning excess calories, but is suitable only for a prepared body.Otherwise, shortness of breath will quickly begin, and the unusual load on the body will bring more negative consequences than benefits.Running is suitable for beginners.You can take a brisk walk between runs to catch your breath and relax.
Swimming.If possible, it is recommended to visit the pool at least a few times a week.Swimming provides the body with an excellent exercise, allowing the body to get rid of excess fat.Exercise, in addition to losing weight, is beneficial because it allows you to improve metabolism, blood circulation, endurance and correct problems with posture.
Help in the fight against fatty deposits
If you want to get rid of excess weight faster, you can turn not only to proper nutrition and exercise but also to nutritional supplements.You can also 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!