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 the rules have changed, but the desire of a person to look attractive has not changed.
Nowadays, being slim is one of the obligatory aspects of external perfection.We are talking about the figure as a whole and individual parts of the body.Many girls who want to have a thin waist complain of excess weight on the stomach and sides of the body.In addition, excess fat often accumulates in these places, making the arms, legs and even thighs slim.
You can solve this problem without resorting to drastic methods such as liposuction, and you can get a firm stomach and beautiful abs at home by doing special exercises, paying attention to 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 being overweight is 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, they do not always depend on the level of care for their appearance.But to successfully eliminate these excess deposits, you have to know where they come from.
Genetics.The tendency to be overweight may be due to genetic predisposition.Excess weight on the stomach and sides usually bothers people with the “apple” body type.This type itself implies a small difference in volume between the hips and the waist, so the latter may require attention even in the absence of fat deposits on it.Every extra kilogram makes your figure further away from the desired ideal proportions.It is impossible to fight genetics, which is natural, but the "apple" figure can be successfully corrected with special exercises aimed at reducing the waist size.
Poor metabolism.This problem most often worries this age group of people.Over the years, the body's metabolism slows down, and this leads to excess weight gain.It happens that in youth, an excellent metabolism allows you to eat any harmful food and not gain an ounce of weight, and a person gets used to this way of eating.However, as people get older, their metabolism slows down and fat deposits appear.Overcoming this problem is easier than overcoming excess weight due to genetic predisposition.Usually with poor metabolism, nutritional correction and strength training help, because it is known that physical activity can speed up metabolism in the body.
Sedentary lifestyle.If you lead an inactive lifestyle: work a lot at the computer or just sit, rarely walk around, don't do sports, fitness or other physical exercise, then the risk of gaining excess weight increases greatly.The food we consume is a source of energy for the body, and if the number of calories received exceeds the amount consumed, 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 dangerous not only because of the problem of being overweight, so it is still recommended to include physical exercise in your daily routine.
Incorrect body posture.The appearance of excess fat in the waist area is influenced by body posture, however surprising it may sound.The human spine is the basis of the skeleton that supports the internal organs.To support the spine, which bears the main load during movement, the muscles must be in constant condition.Muscle weakness leads to the fact that supporting functions are partially transferred to adipose tissue.Therefore, the body is not in a hurry to get rid of fat.Special exercises can help strengthen the back muscles, restore posture and allow you to get rid of excess weight on the stomach and sides.
Hormonal changes.As we 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 hormonal changes.However, it's not just age that can affect hormones.Menopause, pregnancy, childbirth, use of oral contraceptives and certain medications - all these can change hormone levels and cause excess weight gain.
Poor nutrition.Fast snacks, excess carbohydrates in selected foods, consumption of fast food, and overeating contribute to the accumulation of fat in the body.Improper nutrition can cause metabolism to slow down, causing an enlarged stomach, and poor absorption of food.All this usually leads to the problem of excess weight, fat deposits on the stomach and sides.In this case, figure correction begins with adjusting the right diet and choosing healthy foods and is supported by physical exercise 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.Its excess disrupts 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 fight extra centimeters.
Stress and illness.Nervous shocks and stress often cause increased levels of cortisol, a steroid hormone.This affects the amount of fat in the body.Excess hormones can cause extra weight to accumulate.A number of diseases also affect body weight: diabetes, cardiovascular disease, arterial hypertension.If excess fat on the stomach and sides is associated with the reasons described, then weight loss should start with a visit to the doctor, but not with physical training.
How to deal with belly and flank fat
Losing weight is a long and tiring process.Don't believe diets and trainers who promise an ideal figure in just a month of training.Moreover, once a result has been achieved, it must be maintained, otherwise all the work risks being wasted.To lose excess fat most effectively, it is recommended to choose an integrated approach rather than focusing on one particular weight loss method.
Nutrition correction.As we discussed above, the number of calories you consume depends on what you eat and how often.Therefore, almost always getting rid of excess weight is accompanied by a special diet.It is recommended to prepare a diet after consulting a specialist, focusing on the state of health and individual characteristics of the body.
General tips that can help you lose weight:
- drink more water.Allows you to cleanse the body of waste and toxins, eliminate hunger and improve metabolism;
- eliminate fast carbohydrates from your diet.Foods rich in those that 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 disrupting normal metabolism and cleansing;
- eat in small portions.It is better to eat little and often than rarely, but several dishes at once.Fractional meals help prevent stretching of the stomach walls and ultimately affect the amount eaten.
Carrying out weight loss procedures.If possible, body wraps, massages and some other spa treatments can be very helpful in fighting excess weight.They aim to improve blood flow, remove waste and toxins, and increase metabolism.Of course, it is impossible to completely remove fat with their help, but reducing your waist by a few centimeters is quite possible.
Increase physical activity.Exercising or fitness, visiting the gym or just exercising at home allows you to actively and successfully get rid of fat deposits.Physical activity forces the body to burn fat, helps increase metabolism, maintains muscle tone, thereby making the body shape more toned.You can do exercises on the floor on a carpet, or exercise close to 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.
Exercise to lose weight
Physical activity is considered a popular and very effective way to fight excess weight.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 for losing weight on the stomach and sides.
Twisted.This is a great exercise to strengthen your abdominal muscles.Coupled with proper nutrition can provide extraordinary results.To do this 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.Breathing should occur increased.Do 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 train with the upper body, but with the lower body.The starting position is the same: we lie on the mat with our backs, knees bent, feet on the floor, hands behind the head.When doing the exercise, we lift the bent legs, 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 twist.We repeat this exercise in 2-3 sets of 10 times.
Crunch with raised legs.To do it, you need to lie on your back on the mat and raise your straight legs perpendicular to the floor.This is the starting position.Then you need to lift your upper body off the floor and reach your arms towards your toes.Inhale as you return to the starting position, exhale as you rotate.It is recommended to repeat this exercise 10–15 times, 3 times in a row.
Oblique twists.During the exercise, we lie on our backs on the mat, clasp our hands behind our heads, bend our knees and raise them in the air.This is the starting position.Next, lift your right shoulder off the floor and stretch your elbow toward 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 this exercise, you need to lie on your back on the mat, hold your hands behind your head, bend your knees, bring them together and place them on your side.This will ensure your shoulder blades are flat on the floor and your hips are touching them with either the right or left side.This is the starting position.During the exercise, we lift the shoulders and shoulder blades off the floor and stretch forward.We inhale in the starting position, exhale as we rise.We repeat this exercise in 2-3 sets of 10 times.
Board with turns.Planks are a popular exercise today.This aims to train several muscle groups at once.To take the desired position, we lie prone on the floor, then rise on our elbows and lift our legs off the floor.So, it turns out that the whole body, except for the arms from the elbows to the palms and feet, 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 tense.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.
Board with loops.The exercise is similar to the previous one.However, in the initial position we do not rest on the elbows, but on the palms of the hands and hold the body on straight arms.When making a turn, we turn the body to the side and raise the free arm up perpendicular to the floor.Maintain each plank position for 30 seconds.
Side bend.Bending is a mandatory exercise when doing morning exercises and warming up in many sports.We stand in the starting position: feet shoulder-width apart, hands on the waist.We tilt 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 remain 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.
Bend your knees with a bend.We stand straight, heels together, arms extended forward parallel to the floor.This is the starting position.We take a wide step forward with a squat - 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.
Emptiness.This is a fun exercise that focuses on breathing.This helps strengthen the abdominal muscles.We stand straight, the stomach is relaxed.We take a deep breath and then exhale.As you exhale, we strain and draw in our stomach strongly.Hold this 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.
Raise your legs on a chair.A simple exercise that's great for your abs.We sit on a chair, keep our back straight, straighten our shoulders, lower our arms to the sides and rest our palms on the chair.We put our feet together.We take a deep breath, then as we exhale, we lift 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.We hold the position for 10–15 seconds, then return to the starting position and repeat the exercise.We do 15 repetitions.
Ongoing.This is a great exercise for those who cannot devote much time to exercising on the mat.Walking allows you to burn fat deposits.You need to do brisk walking for at least 30 minutes a day, preferably five times a week.If you walk less, the result is practically zero.
Run.This is an alternative to walking.You can run fast or jog.The first option is considered more effective in burning excess calories, but is only suitable for a body that is ready.Otherwise, shortness of breath will soon begin, and the unusual load on the body will bring more negative consequences than benefits.For beginners, jogging is suitable.In between runs, you can use a brisk walk to catch your breath and relax.
Swimming.If possible, it is recommended to visit the swimming pool at least several times a week.Swimming provides excellent exercise for the body, allowing the body to get rid of excess fat.Apart from losing weight, exercise is beneficial because it can increase metabolism, blood circulation, endurance and improve posture problems.
Helps in fighting fat deposits
If you want to lose excess weight faster, you can not only turn 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!