The problem of excess weight is one of the most urgent 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 slim waist complain about extra pounds on the stomach and sides.Moreover, excess fat is often deposited strictly in these places, leaving the arms, legs, and even thighs thin.
You can get rid of the problem without using drastic methods like liposuction, and you can get a toned stomach and beautiful belly at home by doing special exercises, following your diet and leading an active lifestyle.We will talk about this in our article.
Causes of fat deposition in the waist area
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, not always depending on the degree of care for the appearance.But to successfully get rid of these excess deposits, you need to know where they came from.
Genetics.The tendency to be overweight may be due to genetic predisposition.Excess pounds on the stomach and sides usually bother people with an "apple" body type.This type in itself means 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.Every extra kilogram takes your figure even further away from the ideal proportions you love.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 size of the waist.
Poor metabolism.This problem most often concerns the age category of people.Over the years, 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 an ounce, and a person gets used to this way of eating.But the more it grows, the more the 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 a weak metabolism, correction of nutrition and strength training helps, because it is known that physical activity can accelerate the metabolism in the body.
Sedentary lifestyle.If you lead an inactive lifestyle: work a lot on the computer or just sit, rarely go for walks, do not engage in sports, gym or other physical exercises, 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 taken exceeds their consumption, then the appearance of excess fat is almost inevitable.Of course, you can reduce the caloric 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 exercises in your daily routine.
Wrong attitude.The appearance of excess fat in the waist area is affected by posture, as surprising as it may sound.The human spine is the base of the skeleton, which is the 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 does not rush 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.With age, the amount of fat in a woman's body begins to increase in direct proportion to her body weight.The reason for such changes are 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 excess weight gain.
Poor nutrition.A quick snack on the run, an excess of carbohydrates in your favorite dishes, consumption of fast food and overeating contribute to the accumulation of body fat.Improper nutrition can cause slow metabolism, lead to stomach enlargement and poor absorption of food.All this usually leads to problems with excess weight, fat deposition in the stomach and sides.In such cases, the correction of the figure begins with the establishment of the right diet and the choice of healthy foods and is supported by physical exercises 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.Their excess interferes with the metabolism, affects the metabolic rate and, accordingly, the amount of fat deposits in the waist.Giving up bad habits, cleaning the body with the right food, massage and exercise can help fight against extra centimeters.
Stress and illness.Nervous breakdowns and stress often lead to increased 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.A number of diseases also affect weight: diabetes, cardiovascular diseases, arterial hypertension.If excess fat in 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 arm fat
Losing weight is a long and labor-intensive process.You should not believe diets and trainers that promise an ideal figure in just one month of training.Moreover, once a result is achieved, it must be preserved, otherwise all the work risks going to waste.To get rid of excess fat more effectively, it is recommended to choose an integrated approach instead of focusing on a specific 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 the removal of extra pounds is accompanied by a special diet.It is recommended to prepare the diet after consultation with a specialist, focusing on the state of health and the individual characteristics of the body.
General tips that can help you lose weight:
- drink more water.This allows you to clean the body of waste and toxins, fade the feeling of hunger and improve metabolism;
- remove fast carbohydrates from your diet.It is food 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, interfering with normal metabolism and cleansing;
- eat in small portions.It is better to eat little and often than rarely, but several dishes at the same time.Partial meals help prevent stretching of the stomach walls and ultimately affect the amount eaten.
Carrying out procedures for weight loss.If possible, then wraps, massages and some other spa treatments can be a great help in the fight against excess weight.They aim to accelerate blood flow, remove waste and toxins and improve metabolism.Of course, it is impossible to completely remove fat with their help, but reducing the waist 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 fat 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 need to choose the most suitable one.
Exercises for weight loss
Physical activity is considered a popular and very effective way to fight excess 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.
Twist.This is an excellent exercise for strengthening the abdominal muscles.Together with the right food, it can give 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 starting position.Next, you need to take a deep breath and lift your upper body off the floor.Extraction must occur in increments.Perform the exercise in 2-3 sets of 10 times.
Reverse jump.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 with our backs, bend our legs at the knees, feet on the floor, hands behind the head.When we perform the exercise, we raise our 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 return.We repeat the exercise in 2-3 groups of 10 times.
Jump 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.Then 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 perform a twist.The exercise is recommended to be repeated 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 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 does not touch it.We return to the starting position and repeat the exercise on the other side.We do 10-15 repetitions.
Side chews.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 place them on your side.This will ensure that your shoulders are flat on the floor and your hips are touching it with your right or left side.This is the starting position.During the exercise, we remove the shoulders and shoulder blades from the floor and lie forward.We inhale in the starting position, we exhale when we stand up.We repeat the exercise in 2-3 groups of 10 times.
Board with curves.The plank is a popular exercise today.It aims to train several muscle groups at the same time.To get the desired position, we lie on the floor on our stomachs, then rise with our elbows and lift our feet 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 in a straight line.In this position, the muscles of the abdomen, hips and lower back are well stretched.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 lies along the body, the back, neck and legs are still in a straight line.We also hold the position for 30 seconds.
Turntable.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 the body in straight arms.When we perform a twist, we turn the body to the side and raise the free arm up perpendicular to the floor.Hold each plank position for 30 seconds.
Side bends.Bending is one of the mandatory exercises when doing exercises in the morning and warms 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 a little, leaving the legs and hips motionless, we lie forward with our arms so that the back is parallel to the floor.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 stretched 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.
Vacuum.This is a fun exercise that focuses on breathing.It helps in strengthening the abdominal muscles.We stand straight, the stomach is relaxed.We take a deep breath and then exhale.As you exhale, we strain and pull hard on the stomach.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 workout that's great for your abs.We sit in 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 we exhale we raise our legs and pull our knees as close to the chest as possible.At the same time, the back remains straight, the body does not bend 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 devote a lot of time to mat exercises.Walking allows you to burn fat deposits.You should do brisk walking 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 either run fast or jog.The first option is considered more effective in terms of burning excess calories, but it is suitable only 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, running is suitable.Between runs, you can use brisk walking to catch your breath and relax.
Swimming.If possible, it is recommended to visit the pool at least several times a week.Swimming provides excellent exercise for the body, allowing the body to get rid of excess fat.In addition to losing weight, exercise is beneficial because it allows you to improve metabolism, blood circulation, endurance and correct posture problems.
Help fight 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.In addition, you can diversify your diet with nutritional shakes, protein bars and soft drinks.This is a great way to recharge your batteries and speed up your weight loss process!