The problem of excess weight 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.
Nowadays, 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.In addition, excess fat is usually deposited strictly in these places, leaving thin arms, legs and even thighs.
You can get rid of the problem without resorting to drastic methods such as liposuction, and you can get a toned stomach and beautiful abs 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 neglecting herself, but this is the exception and not the rule.The reasons why fat begins to accumulate in the body are different, not always depending on the degree of care for your appearance.But in order to successfully get rid of these excess deposits, you must know where they come from.
Genetics.The tendency to be overweight may be due to a genetic predisposition.Extra pounds on the stomach and sides often bother people with an "apple" body type.This type implies in itself a small difference in volume between the hips and the waist, so the latter may require attention even without the presence of fat deposits in it.Each extra kilo takes your figure even further away from the cherished ideal proportions.It is impossible to fight genetics, that is, it is natural, but the "apple" figure can be successfully corrected with special exercises aimed at reducing the size of the waist.
Poor metabolism.This problem usually worries the age category of people.As we age, the body's metabolism slows down and this leads to excessive weight gain.It happens that in youth an excellent metabolism allows you to eat any harmful food and not gain a single gram, and the person becomes accustomed to this way of eating.But the older you get, the more your metabolism slows down and fat deposits appear.Dealing with this problem is somewhat easier than dealing with excess weight due to a genetic predisposition.Usually, with poor metabolism, nutrition correction and strength training help, because it is known that physical activity can speed up metabolism in the body.
Sedentary lifestyle.If you lead a sedentary lifestyle: you work a lot at the computer or just sit, rarely walk, do not do sports, fitness or other physical exercises, then the risk of gaining weight increases sharply.The foods we consume are a source of energy for the body, and if the amount of calories received exceeds its 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 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 seem.The human spine is the base of the skeleton, which 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 supporting function is partially transferred to adipose tissue.For this reason, the body is in no hurry to get rid of fat.Special exercises can help strengthen your back muscles, restore posture, and allow you to get rid of extra pounds on your abdomen and sides.
Hormonal changes.With age, the amount of fat in a woman's body begins to increase in direct 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 cause excessive weight gain.
Poor nutrition.A quick snack while running, excess carbohydrates in your favorite dishes, consumption of fast food and overeating contribute to the accumulation of fat in the body.Improper nutrition can lead to a slow metabolism, lead to an enlarged stomach and poor absorption of food.All this usually causes problems with excess weight, fat deposits in the abdomen and sides.In such cases, figure correction begins with establishing a proper diet and choosing healthy foods and is complemented by physical exercise to accelerate the burning of fat reserves.
Excess waste and toxins.Waste and toxins, often caused by bad habits like smoking and alcoholism, clog the body.Its excess interferes with metabolism, affects the metabolic rate and, consequently, 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 extra centimeters.
Stress and illness.Nervous shocks and stress often cause elevated levels of cortisol, a steroid hormone.It affects the amount of fat in the body.An excess of the hormone can cause the accumulation of extra kilos.Several diseases also affect weight: diabetes, cardiovascular diseases, high blood pressure.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 training.
How to fight belly and flank fat
Losing weight is a long and laborious process.You should not believe in diets and trainers that promise an ideal figure in just one month of training.Furthermore, once a result has been achieved, it must be maintained;Otherwise, all the work risks going to waste.To get rid of excess fat in the most effective way, it is recommended to choose an integrated approach rather than focusing on one specific method for losing weight.
Nutritional correction.As we discussed above, the number of calories you consume depends on what you eat and how often.Therefore, getting rid of extra kilos is almost always accompanied by a special diet.It is recommended to prepare the diet after consulting with 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, reduce the feeling of hunger and improve metabolism;
- Eliminate fast carbohydrates from your diet.It is foods rich in them that usually 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.It is better to eat little and often than rarely, but rather several dishes at a time.Fractional meals help prevent stretching of the stomach walls and ultimately affect the amount consumed.
Carrying out weight loss procedures.If possible, wraps, massages and some other spa treatments can be of great help in the fight against excess weight.Its goal is to accelerate blood flow, eliminate waste and toxins, and improve metabolism.Of course, it is impossible to completely get rid of fat with its help, but it is quite possible to reduce the waist by a couple of centimeters.
Increase physical activity.Playing sports or exercising, visiting gyms or simply doing exercises at home allows you to actively and successfully get rid of fat deposits.Physical activity forces the body to burn fat, helps improve metabolism, maintain muscle tone, which tones the figure.You can do floor exercises on a mat, exercise close to 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 to lose weight.
Physical activity is considered a popular and very effective way to combat extra pounds.Exercise not only allows you to actively burn fat reserves, but also helps to 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.
Cramp.This is a great exercise to strengthen your abdominal muscles.Coupled with proper nutrition, it can give amazing results.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.Next, you should take a deep breath and lift your upper body off the ground.The exhalation should occur in increase.Perform the exercise in 2-3 sets of 10 times.
Reverse crunches.The training is similar to what we described above, but we do not work with the upper part, but with the lower part of the body.The starting position is the same: we lie on the mat on our backs, bend our legs at the knees, feet on the floor and hands behind the head.When performing the exercise, we raise our bent legs and then lift our lower back off the floor so that our knees move toward our chest.Inhale when returning to the starting position, exhale when turning.We repeat the exercise in 2-3 sets of 10 times.
Sit-ups with legs raised.To do them, you must lie on the mat face up and raise your legs straight perpendicular to the floor.This is the starting position.Then you should lift your upper body off the ground and bring your hands towards your toes.Inhale when returning to the starting position, exhale when performing a twist.It is recommended to repeat the exercise 10 to 15 times, 3 times in a row.
Oblique turns.During training, we lie on our backs on the mat, clasp 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 straight, but not touching it.We return to the starting position and repeat the exercise on the other side.We do 10 to 15 repetitions.
Lateral abdominals.To perform the exercise, you need to lie face up on the mat, clasp your hands behind your head, bend your legs at the knees, bring them together and place them on your side.This will ensure that your shoulder blades are flat on the floor and your hips touch the floor with either the 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, exhale as we rise.We repeat the exercise in 2-3 sets of 10 times.
Plank with laps.The plank is a popular exercise today.Your goal is to train several muscle groups at once.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 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 be in a straight line.In this position, the muscles of the abdominals, hips and lower back are well tense.We try to hold the plank for about 30 seconds, then we turn our entire body to one side.The right elbow remains on the floor, the left arm is extended along the body, the back, neck and legs remain in a straight line.We also maintain the position for 30 seconds.
Plank with twist.The exercise is similar to the previous one.However, in the initial position we do not lean on our elbows, but on our palms and keep our body with our arms straight.When performing a turn, we turn our body to the side and raise our free arm perpendicular to the ground.Hold each plank position for 30 seconds.
Lateral curves.Bending over is one of the mandatory exercises when doing morning exercises and warm-ups in many sports.We stand in the starting position: feet shoulder-width apart and hands on the waist.We lean to the right: we turn the body slightly, leaving the legs and hips motionless, we stretch our arms forward so that the back is parallel to the ground.We remain in this state for 15 seconds.We return to the initial position.We repeat the exercise on the other side.We make 15 passes on each side.
Lunges with twists.We remain upright, with our heels together and our arms extended forward parallel to the ground.This is the starting position.We take a big step forward with a squat - lunge.The second leg stays behind and is placed on the toe.The back should remain straight.We return to the starting position and repeat the exercise with the other leg.We do 15 repetitions.
Empty.This is a fun exercise that focuses on breathing.Helps strengthen abdominal muscles.We stand up, abs relaxed.We breathe deeply and then exhale.As we exhale, we strain and contract our stomach strongly.Hold the position for 15 to 30 seconds.We do 15 repetitions.Vacuuming can be done several times a day;This exercise does not require a special room or equipment.
Raising your legs on a chair.A simple workout that's 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 legs together.We breathe deeply and then, as we exhale, 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.
Walking.This is a great workout for those who can't dedicate much time to mat exercises.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 nil.
Run.This is an alternative to walking.You can 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 begin quickly and the unusual load on the body will bring more negative consequences than benefits.For beginners, jogging is suitable.Between runs, you can walk briskly to catch your breath and relax.
Swim.If possible, it is recommended to visit the pool at least a couple of times a week.Swimming provides excellent exercise for the body as it allows you to get rid of excess fat.In addition to losing weight, exercise is useful because it improves metabolism, blood circulation, resistance and corrects posture problems.
Helps 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.Additionally, 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!