The problem of being overweight 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 man's desire to look attractive.
Today, slimness is one of the mandatory aspects of external perfection.We are talking about both the shape and individual parts of the body.Many girls who want a slim waist complain about extra pounds on their stomach and sides.Moreover, excess fat is often deposited strictly in these places, making the arms, legs and even thighs slim.
You can get rid of the problem without resorting to drastic methods like liposuction, and you can get a toned stomach and beautiful abs 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 deposition in the waist area
Some believe that extra pounds are the result of a woman neglecting herself, but this is more the exception than the rule.The reasons for which fat accumulates in the body are different, they do not always depend on the degree of appearance.But to successfully get rid of these unnecessary deposits, you need to know where they come from.
Genetics.A 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 shape.This type in itself means a small volume difference between the hips and the waist, so the latter may require attention even without fat deposits.Every extra kilogram moves your figure further away from the cherished ideal proportions.You can't fight genetics, which is natural, that is, the "apple" shape can be successfully corrected with special exercises aimed at reducing waist size.
Bad metabolism.This problem most often concerns the age group of people.Over the years, the body's metabolism slows down and this leads to excess weight.It happens that when you are young, your excellent metabolism allows you to eat any harmful food and not gain an ounce of weight, and you become accustomed to this way of eating.But the older you get, the more your metabolism slows down and fat deposits appear.Treating this problem is somewhat easier than treating excess weight due to genetic predisposition.In general, in case of poor metabolism, correction of nutrition and strength training help, because it is known that physical activity can speed up the body's metabolism.
Sedentary lifestyle.If you lead an inactive lifestyle: work a lot in front of the computer or just sit, rarely walk, do not participate in sports, fitness or other physical exercises, then the risk of excess weight increases significantly.The food we eat is the body's energy source, and if the number of calories taken in 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 not only harmful because of problems related to excess weight, so it is still recommended to include exercise in your daily routine.
Incorrect posture.The appearance of excess fat in the waist is influenced by posture, no matter how surprising it sounds.The human spine is the basis of the skeleton, which supports the internal organs.In order 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 supporting function is partially transferred to adipose 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 allow you to get rid of extra pounds in the abdomen and sides.
Hormonal changes.As age advances, the amount of fat in a woman's body increases in direct proportion to her 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 can all change hormone levels and cause weight gain.
Bad nutrition.Quick snacking while running, excess carbohydrates in your favorite foods, eating fast food and overeating contribute to the accumulation of fat in the body.Improper nutrition can cause slow metabolism, stomach enlargement and poor absorption of food.All this usually leads to overweight problems, fat deposits in the stomach and sides.In such cases, shape correction begins with the creation of a suitable diet and the choice of healthy foods, and exercise that accelerates the burning of fat reserves helps.
Excess waste and toxins.Waste and toxins, often caused by bad habits like smoking and alcoholism, clog the body.Their excess disturbs the metabolism, affects the rate of metabolism and, accordingly, the amount of fat deposits in 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 shocks and stress often lead to elevated 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.Many diseases also affect body weight: diabetes, cardiovascular diseases, arterial hypertension.If excess fat on the stomach and sides is related to the reasons described, weight loss should begin with a visit to the doctor, but not with physical exercise.
How to fight belly and side fat
Losing weight is a long and labor-intensive process.Don't believe diets and trainers who promise you an ideal figure in just one month of training.Moreover, if you have already achieved a result, you must keep it, otherwise all the work will be wasted.In order to get rid of excess fat most effectively, it is recommended to choose an integrated approach, instead of focusing on a specific method of weight loss.
Nutritional correction.As discussed above, the number of calories you eat depends on what you eat and how often.Therefore, getting rid of extra pounds is almost always accompanied by a special diet.We recommend that you prepare the diet after consultation with a specialist, focusing on the state of health and the individual characteristics of the body.
General advice to help you lose weight:
- drink more water.It allows you to cleanse the body of waste products and toxins, suppress hunger and improve metabolism;
- remove fast carbohydrates from your diet.Foods rich in them usually add extra centimeters to 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 cleansing;
- eat in small portions.It is better to eat little and often than rarely, but more food at once.Eating in small portions helps prevent stretching of the stomach wall and ultimately affects how much you eat.
Implementation of weight loss procedures.If possible, wraps, massage and some other spa treatments can be an excellent help in the fight against excess weight.Their purpose is 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 you can reduce your waist by a few centimeters.
Increase physical activity.Playing sports or fitness, visiting gyms or simply doing exercises at home will allow you to actively and successfully get rid of fat deposits.Physical activity forces the body to burn fat, improves metabolism, maintains muscle tone, which makes the figure more toned.You can practice on the floor on a mat, or practice near your home on a sports field, or just 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 a popular and very effective way to lose extra pounds.Exercise not only enables the active burning of fat reserves, but also helps strengthen muscle tissue and improve immunity.Below are examples of the most effective exercises for losing weight in the abdomen and sides.
Twisting.This is a great workout to strengthen your abs.Combined with proper nutrition, it can produce amazing results.To perform the exercise, you should lie on your back, bend your knees and clasp your hands behind your head.This is the initial situation.Then take a deep breath and lift your upper body off the floor.Exhalation should be on an upward motion.Do the exercise 2-3 times, 10 times.
Reverse crunch.The training 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 our backs on the carpet, bend our legs at the knees, feet on the floor, hands behind our heads.While performing the exercise, lift your bent leg and then lift your lower back off the floor so that your knees move towards your chest.Inhale when returning to the starting position, exhale when twisting.The exercise is repeated 10 times in 2-3 series.
He crunches with his legs up.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 initial situation.Next, you need to lift your upper body off the floor and extend your hands towards your toes.Inhale when returning to the starting position, exhale while twisting.We recommend that you repeat the exercise 10-15 times, 3 times in a row.
Oblique twists.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 initial situation.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 not touching it.We return to the starting position and repeat the exercise on the other side.We do 10-15 repetitions.
Side crunch.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 ensures that your shoulder blades are resting on the floor and your hips are touching it with either your right or left side.This is the initial situation.During the exercise, we lift our shoulders and shoulder blades off the floor and stretch forward.We inhale in the starting position, exhaling during ascent.The exercise is repeated 10 times in 2-3 series.
Plank with turns.The plank is a popular exercise today.Its purpose is to train several muscle groups at the same time.To take the desired position, lie on your stomach on the floor, then rise on your elbows and lift your feet off the floor.Thus it turns out that the whole body, except the arms from the elbows to the hands and toes, is in the air.In this case, the neck, spine and legs should be in a straight line.In this position, the muscles of the abdomen, hips and lower back are well stretched.Try to hold the board for about 30 seconds, 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 a straight line.We also hold the position for 30 seconds.
Plank with a twist.The exercise is similar to the previous one.In the starting position, however, we lean not on our elbows, but on our palms, and hold our body on straight arms.When turning, we turn our body to the side and raise our free arm perpendicular to the floor.Hold each plank position for 30 seconds.
Side bends.Bending is one of the mandatory exercises in many sports 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.Repeat the exercise on the other side.We pass 15 on both sides.
Breakouts with screws.We stand straight, together with the heels, we stretch the arms forward parallel to the floor.This is the initial situation.We take a wide step forward with a squat lunge.The second leg stays back and goes 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 straight, the abdominal muscles relax.We take a deep breath and then exhale.When exhaling, we tense up and pull our stomach in strongly.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 separate room or equipment.
Elevate your legs on a chair.A simple exercise that perfectly strengthens the abdominal muscles.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 when exhaling we raise our legs 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.Hold the position for 10-15 seconds, then return to the starting position and repeat the exercise.We do 15 repetitions.
Walk.This is an excellent workout for those who can't devote a lot of time to exercises on the mat.Walking allows you to burn fat deposits.You should walk briskly for at least 30 minutes a day, preferably five times a week.If you walk less, the result will be practically zero.
Running.This is an alternative to walking.You can also run fast or jog.The first option is considered more effective in terms of burning excess calories, but it is only suitable for a prepared body.Otherwise, shortness of breath will quickly begin, and the unusual load on the body will have more negative consequences than benefits.Jogging is suitable for beginners.You can catch your breath and relax by walking briskly between runs.
Swimming.If possible, it is recommended to visit the pool at least a few times a week.Swimming provides an excellent workout for the body, allowing the body to get rid of excess fat.In addition to losing weight, exercise is also useful because it improves metabolism, blood circulation, endurance, and improves posture-related 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 dietary supplements.You can also diversify your diet with nutritious smoothies, protein bars and refreshing drinks.This is a great way to recharge your batteries and speed up your weight loss process!