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 be attractive.
Today, being thin is one of the obligatory 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 of extra pounds on the stomach and sides.In addition, excess fat is often deposited strictly in these places, leaving arms, legs and even thighs thin.
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, monitoring your diet and leading an active lifestyle.We will talk about it in our article.
Causes of fatty deposits at the waist
There are people who believe that extra pounds are the result of a woman neglecting herself, but this is more the exception than the rule.The reasons why fat begins to accumulate in the body are different and do not always depend on the degree of care taken over 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 a genetic predisposition.Extra pounds on the stomach and sides usually bother “apple” type people.This type in itself implies a small difference in volume between the hips and waist, so the latter may require attention even without the presence of fatty deposits on it.Each additional kilo takes your figure even further away from the ideal proportions you so covet.It is impossible to fight against genetics, which is natural, but the "apple" figure can be successfully corrected with the help of special exercises aimed at reducing the waistline.
Bad 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.It happens that in young people, excellent metabolism allows you to eat harmful foods without gaining an ounce, and a person gets used to this way of eating.But the older he gets, the more his metabolism slows down and fatty deposits appear.Dealing with this problem is a little easier than dealing with excess weight due to a genetic predisposition.Usually, with poor metabolism, nutrition correction and strength training are useful, since it is known that 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 walks, do not do sports, fitness or other physical exercises, the risk of gaining weight increases significantly.The food we consume is a source of energy for the body, and if the number of calories received exceeds their consumption, then 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 due to problems with being overweight, so it is always recommended to include physical exercise in your daily routine.
Bad posture.The appearance of excess fat at the waist is influenced by posture, as surprising as it may seem.The human spine is the basis of the skeleton, which provides support for the internal organs.To support the spine, which bears 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 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 direct proportion to body weight.The reason for these changes is due to hormonal changes.However, it’s not just age that can affect hormones.Menopause, pregnancy, childbirth, taking oral contraceptives and certain medications all can change hormonal levels and lead to excessive weight gain.
Poor diet.A quick snack on the go, excess carbohydrates in your favorite dishes, consumption of fast food and overeating contribute to the accumulation of fat in the body.A poor diet can slow down metabolism, lead to an enlarged stomach and poor absorption of food.All this usually leads to problems with excess weight, fatty deposits on the stomach and sides.In such cases, figure correction begins with establishing a proper diet and choosing healthy foods and is accompanied by physical exercises to accelerate the burning of fat reserves.
Excess waste and toxins.Waste and toxins, often caused by bad habits like tobacco and alcoholism, clog the body.Their excess interferes with metabolism, affects the metabolic rate and, as a result, the amount of fat deposits in the waist area.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 shock and stress often lead to increased levels of the steroid hormone cortisol.This 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 disease, high blood pressure.If excess fat on the stomach and sides is associated with the described reasons, 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.Don't believe diets and coaches who promise an ideal figure in just one month of training.Furthermore, once a result is achieved, it must be maintained, otherwise all the work risks being in vain.In order to get rid of excess fat more effectively, it is recommended to choose an integrated approach rather than focusing on a specific weight loss method.
Nutritional correction.As we mentioned above, the number of calories you consume depends on what you eat and how often.Therefore, getting rid of extra pounds is almost always accompanied by a special diet.It is recommended to prepare the diet after consultation 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 helps cleanse the body of waste and toxins, alleviates the feeling of hunger and improves metabolism;
- remove fast carbohydrates from your diet.It is foods rich in them that generally give 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 several dishes at once.Split meals help prevent stretching of the stomach walls and ultimately affect the amount ingested.
Perform weight loss procedures.If possible, wraps, massages and other spa treatments can be an excellent help in the fight against excess weight.They aim to accelerate blood circulation, eliminate waste and toxins and improve metabolism.Of course, it is impossible to completely get rid of fat with their help, but reducing your waistline by a few centimeters is quite possible.
Increase physical activity.Playing sports or fitness, visiting gyms or simply doing exercises at home allows you to actively and successfully get rid of fatty deposits.Physical activity forces the body to burn fat, helps improve metabolism, maintain muscle tone, which makes the figure more toned.You can do floor exercises on a mat, or exercise 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 one that suits you best.
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 strengthen muscle tissue and improve immunity.Below we give examples of some of the most effective exercises for losing weight in the abdomen and sides.
Twist.This is a great workout to strengthen your abdominal muscles.Combined with good nutrition, this can produce 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 need to take a deep breath and lift your upper body off the floor.Expiry should occur on the upside.Perform the exercise in 2-3 sets of 10 times.
Reverse crunches.The workout is similar to what we described above, but we work not with the upper, but with the lower body.The starting position is the same: lie on the mat with your back, bend your legs at the knees, feet on the ground, hands behind your head.When performing the exercise, we raise our bent legs, then lift our lower back off the floor so that our knees move toward our chest.Inhale as you return to the starting position, exhale as you twist.We repeat the exercise in 2-3 sets of 10 times.
Crunches with raised legs.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 starting position.Next, you need to lift your upper body off the floor and reach your hands towards your toes.Inhale as you return to the starting position, exhale as you twist.It is recommended to repeat the exercise 10 to 15 times, 3 times in a row.
Oblique twists.During the workout, we lie with 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 extended, but does not touch it.We return to the starting position and repeat the exercise on the other side.We do 10 to 15 repetitions.
Lateral 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 put them on their sides.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 starting position.During the exercise, we lift our shoulders and shoulder blades off the floor and stretch forward.We inhale in the starting position, we exhale while going up.We repeat the exercise in 2-3 sets of 10 times.
Trick board.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 we rise on our elbows and lift our legs off the floor.Thus, it turns out that the whole 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 aligned in one 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 turn the whole body to the side.The right elbow remains on the ground, the left arm is extended along the body, the back, neck and legs are always in a straight line.We also hold the position for 30 seconds.
Board with a turn.The exercise is similar to the previous one.However, in the starting position we lean not on our elbows, but on our palms and hold our body on straight arms.When we perform a turn, we turn our body sideways and raise our free arm perpendicular to the ground.Hold each plank position for 30 seconds.
Lateral curves.Bending over is one of the obligatory exercises during morning exercises and warm-up in many sports.We stand in the starting position: feet shoulder-width apart, hands on the waist.We lean to the right: we turn the body slightly, leaving the legs and hips still, we stretch with the arms forward so that the back is parallel to the ground.We stay in this state 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, heels together, 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 remains behind and is placed on the toe.The back must remain straight.We return to the starting position and repeat the exercise on the other leg.We do 15 repetitions.
Empty.This is a fun exercise that focuses on breathing.It helps strengthen the abdominal muscles.We stand straight, the abs are relaxed.We take a deep breath and then exhale.When you exhale, we tense and pull in 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.
Raise your legs on a chair.A simple and ideal workout 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 raise our legs and bring 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.
Walk.This is a great workout for those who cannot devote a lot of time to mat exercises.Walking helps 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.It is an alternative to walking.You can run fast or jog.The first option is considered more effective for 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 lead to more negative consequences than benefits.For beginners, jogging is suitable.Between runs, you can take a brisk walk to catch your breath and relax.
Swimming.If possible, it is recommended to visit the pool at least twice a week.Swimming provides an excellent exercise for the body, allowing it to get rid of excess fat.In addition to losing weight, exercise is useful because it helps improve metabolism, blood circulation, endurance and correct posture problems.
Help in the fight against fatty 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.It’s a great way to recharge your batteries and speed up your weight loss process!