The problem of obesity is one of the most pressing problems of our time.The cult of beauty existed in the ancient world, and since then only its canons have changed, but not a person's desire to look attractive.
Today, being thin 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 thin waist complain about extra pounds on the stomach and sides.Moreover, excess fat is often placed strictly in these places, making arms, legs and even thighs thin.
You can get rid of the problem without resorting to radical methods such as liposuction, and you can get a stomach and beautiful stomach at home by doing special exercises, watching your diet and living an active lifestyle.We will talk about this in our article.
Causes of fat deposits in the waist
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 how well one takes care of one's appearance.But to get rid of these excess deposits successfully, you should 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 in itself indicates a small difference in volume between the hips and the waist, so the latter may need attention even without fat deposits on it.Every extra kilo moves your figure even further 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 waist size.
Poor metabolism.This problem most often worries the age group of people.Over the years, the body's metabolism slows down and this leads to excess weight gain.It happens that in childhood an excellent metabolism allows you to eat harmful foods and not gain a penny, and one 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 somewhat easier than dealing with excess weight due to genetic predisposition.Usually, with a poor metabolism, correction of nutrition and strength training helps, because it is known that physical exertion can speed up the metabolism in the body.
Sedentary lifestyle.If you live an inactive lifestyle: work a lot on the computer or just sit, rarely go for walks, do not do sports, gym or other physical exercises, then the risk of gaining a lot of weight increases.The food we consume is a source of energy for the body, and if the number of calories we receive is greater than their consumption, 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 problem of overweight, so it is still recommended to include physical activity in your daily life.
Incorrect posture.The appearance of excess fat in the waist area is influenced by posture, no matter how unexpected 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 of movement, the muscles must be in constant tone.Muscle weakness leads to the fact that the supporting function is partially transferred to adipose tissue.For this reason, the body is in no hurry to get rid of fat.Specific exercises can help strengthen your back muscles, restore your posture, and allow you to get rid of extra pounds in your stomach and sides.
Hormonal changes.With age, the amount of fat in a woman's body begins to increase in proportion to her body weight.The reason for such changes is hormonal changes.However, it is not just age that can affect hormones.Menopause, pregnancy, childbirth, taking birth control pills and certain medications - all of these can change hormone levels and cause excess weight gain.
Poor nutrition.Quick snacks on the run, an excess of carbohydrates in your favorite dishes, fast food consumption and overeating contribute to the accumulation of fat in the body.Improper nutrition can cause a slow metabolism, leading to an enlarged stomach and poor absorption of food.All this usually leads to problems with excess weight, fat deposits on the stomach and sides.In such cases, image correction begins with establishing a proper diet and choosing healthy foods and is supported by physical activity to accelerate the burning of fat reserves.
Excess waste and toxins.Waste and toxins, often caused by bad habits such as smoking and alcoholism, clog the body.Their excess disrupts the metabolism, affects the metabolic rate and, accordingly, the amount of fat deposits on 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.Nervous breakdown and stress often lead to increased levels of cortisol, a steroid hormone.It affects the amount of fat in the body.Too much of the hormone can lead to the accumulation of extra pounds.A number of diseases also affect weight: diabetes, cardiovascular diseases, arterial hypertension.If the excess fat on the stomach and sides is related to the reasons described, then weight loss should begin with a visit to the doctor, and not with exercise.
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 a perfect figure in just a month of training.Moreover, once success has been achieved, it must be maintained, otherwise all the work risks being wasted.To get rid of excess fat, it is best recommended to choose an integrated approach rather than focusing on one specific method to lose weight.
Nutritional correction.As we discussed above, the number of calories you consume depends on what you eat and how often.That's why shedding the extra pounds almost always involves a special diet.It is recommended to prepare the diet after consultation with a specialist, focusing on the state of health and unique 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, dull the feeling of hunger and improve metabolism;
- remove fast carbohydrates from your diet.It is food that is rich in them that usually gives extra centimeters to the waist;
- try to eat a balanced diet;
- try to limit your salt intake.Salt retains water in the body and thereby interferes with normal metabolism and cleansing;
- eat in small portions.It is better to eat little and often than rarely, but several dishes at once.Partial meals help prevent stretching of the stomach walls and ultimately affect the amount eaten.
Performing weight loss exercises.If possible, wraps, massages and some other spa treatments can be a great help in the fight against obesity.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 exercising, visiting gyms or simply doing exercises at home will allow you to get rid of fat deposits effectively and successfully.Physical activity forces the body to burn fat, helps to improve metabolism, maintain muscle tone, making the figure more toned.You can do exercises on the floor on a carpet, or train near your home on a sports field, or just run in the morning and in the evening.There are many options, you just need to choose the one that suits you best.
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 strengthen muscle tissue and improve immunity.Below we give examples of some of the most effective exercises to lose weight in the abdomen and sides.
Rotation.This is a great exercise to strengthen your abdominal muscles.Combined with proper nutrition, it can produce incredible results.To perform the exercise, you need to lie on your back, bend your knees and tie your hands behind your head.This is the initial position.Next, you need to take a deep breath and lift your upper body off the floor.Exhalation should be ascending.Perform the exercise in 2-3 sets of 10 times.
Reverse crunch.The exercise is similar to the one we described above, but we do not work with the upper part of the body, but with the lower part of the 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.When performing 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 as you return to the starting position, exhale as you reverse.We repeat the exercise in 2-3 sets of 10 times.
Crunches with legs raised.To perform them, you need to lie on the mat on your back and raise your straight legs perpendicular to the floor.This is the initial position.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, exhale as you rotate.It is recommended to repeat the exercise 10–15 times, 3 times in a row.
Diagonal entanglements.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 initial 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 straight, but not touching it.We return to the starting position and repeat the exercise on the other side.We do 10–15 repetitions.
Side cramps.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 lay them on your side.This will ensure that your shoulder blades lie flat on the floor and your hips touch it with your right or left side.This is the initial position.During the exercise, we lift our shoulders and shoulder blades off the floor and stretch forward.We inhale in the starting position, exhale as we rise.We repeat the exercise in 2-3 sets of 10 times.
Plank with bends.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 stomach, then rise on our elbows and lift our legs off the floor.Thus it appears that the whole body, except 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 muscles in the abdomen, hips and lower back are well-tensioned.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 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 bend.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 keep our body on straight arms.When we make a bend, we turn the body to the side and lift the free arm up perpendicular to the floor.Hold each plank position for 30 seconds.
Side bends.Bending is one of the mandatory exercises during morning exercises and warm-ups 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 are 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 complications.We stand straight, heels together, arms stretched out parallel to the floor.This is the initial position.We take a wide step forward with a squat.The other leg remains and is placed on the toe.The back should be straight.We return to the starting position and repeat the exercise on the other leg.We do 15 repetitions.
A vacuum.This is a fun exercise that focuses on breathing.It helps to strengthen the abdominal muscles.We stand upright, the abdomen is relaxed.We take a deep breath and then exhale.When you exhale, we stretch and pull in our stomachs.Hold the position for 15–30 seconds.We do 15 repetitions.The vacuum can be performed several times a day;this exercise does not require a special room or equipment.
Raising the legs on a chair.A simple exercise that is great for your abs.We sit on a chair, keep our back straight, straighten our shoulders, lower our arms to our sides and place our palms on the seat.We keep our feet together.We take a deep breath, then we lift our legs as we exhale and pull our knees as close to our 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.
Walking.This is a great workout for those who can't spend a lot of time on the mat.Walking allows you to burn fat.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 either run fast or jog.The first option is considered more efficient in terms of burning excess calories, but it is only suitable for a prepared body.Otherwise, shortness of breath will start quickly, and unusual stress on the body will have more negative consequences than benefits.Jogging is suitable for beginners.Between runs, you can use 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 the body with excellent exercise that allows the body to get rid of excess fat.In addition to losing weight, exercise is beneficial because it allows you to improve your metabolism, 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 turn to nutritional 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!