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 rules 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 both about the figure as a whole and about individual parts of the body.Many girls who want to have a slim waist complain about extra pounds on their stomach and sides.In addition, excess fat is often strictly deposited in these areas, leaving the arms, legs, and even thighs thin.
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, not 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 come from.
Genetics.The tendency to be overweight can be due to a genetic predisposition.Extra pounds in the stomach and ribs usually bother people with an "apple" body type.This type in itself implies a small volume difference between the hips and the waist, so the latter may require attention even without the presence of fat deposits on it.Every extra kilo takes your figure even further away from your favorite ideal proportions.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 worries the age group 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 older he gets, the more his metabolism slows down and fat deposits appear.Dealing with this problem is somewhat easier than dealing with being overweight due to genetic predisposition.Usually, with poor metabolism, correcting the diet and strength training helps, because it is known that physical activity can speed up the metabolism in the body.
Sedentary lifestyle.If you lead an inactive lifestyle: you work a lot on the computer or just sit, rarely go for walks, do not engage in sports, fitness 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 we receive 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 recommended to include physical exercise in your daily routine.
Incorrect posture.The appearance of excess fat in the waist area is affected by body posture, as strange 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 support 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 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 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 excessive weight gain.
Poor diet.A quick snack on the run, excess carbohydrates in your favorite dishes, eating fast food and overeating all contribute to the accumulation of body fat.Improper nutrition can cause a slow metabolism, lead to an enlarged stomach and poor absorption of food.All this usually leads to problems with excess weight, fat deposits in the stomach and ribs.In such cases, figure correction begins with the establishment of proper nutrition and the choice of 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 like smoking and alcoholism, clog the body.Their excess interferes with the metabolism, affects the metabolic rate and, consequently, the amount of fat deposits in the waist.Giving up bad habits, cleansing the body with proper nutrition, massage and exercise can help fight extra centimeters.
Stress and disease.Nervous shocks and stress often lead to increased levels of cortisol, a steroid hormone.It affects the amount of fat in the body.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 ribs is related to the reasons described, then 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 intensive process.You should not believe diets and trainers 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 wasted.In order to get rid of excess fat more effectively, it is recommended to choose a comprehensive approach rather than focusing on a specific weight loss method.
Diet 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 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 with weight loss:
- drink more water.It allows you to cleanse the body of waste and toxins, relieve the feeling of hunger and improve metabolism.
- remove fast carbohydrates from your diet.It is a food rich in those 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 hindering normal metabolism and cleansing.
- eat in small portions.It is better to eat little and often than rarely, but many dishes at once.Fractional meals help prevent stretching of the stomach walls and ultimately affect the amount eaten.
Performing weight loss procedures.If possible, then body wraps, massage and some other spa treatments can be a great help in fighting excess weight.They aim 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 reducing your 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 carpet or exercise near your 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 for weight loss
Physical activity is considered a popular and very effective way to fight 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.Along with the right diet, 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.Then you need to take a deep breath and lift your upper body off the floor.Exhalation should be done during ascent.Perform the exercise in 2-3 sets of 10 times.
Reverse crunches.The training is similar to the one 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 our head.When we perform the exercise, we lift our bent legs and then lift our lower back off the floor so that our knees move towards 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.
Crouching 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 when returning to the starting position, exhale when performing a twist.It is recommended to repeat the exercise 10-15 times, 3 times in a row.
Oblique turns.During the workout, 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 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 straightened, but does not touch it.Return to the starting position and repeat the exercise on the other side.We do 10-15 repetitions.
Side creases.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 lie on your side.This will ensure that your shoulder blades are flat on the floor and your hips are touching them on the 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, exhale as we rise.We repeat the exercise in 2-3 sets of 10 times.
Plank with turns.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 stomach, then raise on our elbows and lift our legs off the floor.Thus, it turns out that the entire body, except for the hands 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 back are well stretched.We try to hold the plank for about 30 seconds and then turn the whole body to one side.The right elbow remains on the floor, the left arm extends along the body, the back, neck and legs are still in a straight line.We also hold the position for 30 seconds.
Plank with turn.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 hold our body in straight arms.When we perform a turn, we turn our body to the side and raise the free arm up perpendicular to the floor.Hold each plank position for 30 seconds.
Side bends.Squats are one of the mandatory exercises when doing morning exercises and warm-ups in many sports.We stand in the starting position: legs shoulder-width apart, hands on the waist.We lean to the right: we twist the body slightly, leaving the legs and hips still, stretch forward with the arms so that the back is parallel to the floor.We stay in this state for 15 seconds.We return to the original 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 out in front 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.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 strengthen the abdominal muscles.We stand upright, the abs are relaxed.We take a deep breath and then exhale.As you exhale, we strain and pull hard on our stomach.Hold the 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.
Putting your feet up 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 hands to the sides and place our palms on the seat.We keep our feet together.We take a deep breath, then as we exhale 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.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 can't spend a lot of time on 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 effect will be practically zero.
Run.This is an alternative to walking.You can either run fast or jog.The first option is considered more effective in terms of burning extra 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 bring more negative consequences than benefits.For beginners, jogging is suitable.In between runs, you can use brisk walking to breathe and relax.
Swimming.If possible, it is recommended to visit the pool at least twice a week.Swimming provides excellent exercise for the body, allowing the body to get rid of excess fat.In addition to weight loss, exercise is useful 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 turn to proper nutrition and exercise, but also turn to nutritional supplements.In addition, 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!