The problem of excess weight is one of the most urgent problems of our days.In the ancient world there was a cult of beauty, since then it has only changed its canons, but a person does not want to look attractive.
Today, being thin is one of the mandatory areas of external perfection.We are talking about the body as a whole and individual parts.Many girls who want to get a slim waist complain about extra pounds on their stomach and sides.In addition, excess fat is often stored here, arms, legs, legs, and even slim.
You can get a stomach and beautiful abs at home without resorting to drastic methods like liposuction.We will discuss this in the article.
Causes of fat deposits in the waist area
There are people who believe that extra pounds are a sign of a woman's indolence, but this is not the rule, but the exception.The causes of body fat accumulation are not always as they seem.But to successfully get rid of these excess deposits, you need to know where they come from.
Genetics.A tendency to gain excess weight may be due to a genetic predisposition.Extra pounds on the stomach and sides are usually a concern for people with an "apple" body type.This type means a small difference in the size of the hips and waist, so the latter may require attention, but there is no involvement of fat deposits on it.Each extra kilogram will take your figure away from the ideal proportions that you value.It is impossible to fight with genetics for a natural, that is, "Apple" figure.
Poor metabolism.This problem often concerns the age of people.For several years, the body's metabolism slows down, which leads to excess weight.At a young age, your best metabolism eats some junk food and not gaining an ounce, not gaining an ounce, a person begins to eat this way.And as he grows up, his fertility slows down significantly, fat appears.Dealing with excess weight due to genetic predisposition is a little easier to solve this problem.Usually, with a low metabolism, correcting nutrition and strength training will help, because physical activity speeds up the body's metabolic processes.
Sedentary lifestyle.If you lead an inactive lifestyle, do a lot of work on the computer, rarely, rarely, rarely, rarely, then do not be overweight, then the risk of gaining excess weight will increase greatly.The food we consume is the body's source, if the number of calories taken from them exceeds their consumption, then the formation of excess fat is almost inevitable.Of course, you can reduce the caloric content of your diet, but a sedentary lifestyle will only cause problems with excess weight, so it is recommended to include physical activity in your daily routine.
Improper posture.Excess fat in the waist area can appear, however surprisingly, it does.The human spine is the skeletal base that supports the internal organs.During movement, the muscles must be relaxed to support the spine, which carries the main load.Weakness of the muscles leads to the fact that the supporting function is partly transferred to the misdirection of the tissues.For this reason, there is no rush to get rid of body fat.Special exercises help to restore the muscles of the back, recovery and allow you to get rid of extra pounds on 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 is hormonal changes.However, it is not the age that affects hormones.Menopause, pregnancy, childbirth, taking oral contraceptives and certain medications - All these can change hormonal levels and lead to excess weight.
Poor nutrition.Fast running, high carbohydrate meals, fast food consumption and overeating contribute to the accumulation of body fat.Malnutrition can lead to a slow metabolism, stomach, but absorption of food.All this leads to problems with excess weight, fat deposits in the stomach and sides.In such cases, figure correction begins with the establishment of a suitable diet and is supported to choose healthy foods and accelerate the health reserves.
Excess waste and toxins.Waste and toxins often build up in the body due to bad habits like smoking and alcoholism.Interfere with their excess metabolism, affect the metabolic rate, and accordingly, the amount of fatty deposits on the waist.Giving up bad habits, cleansing the body with proper nutrition, massage and exercise, massage and exercise will help you fight.
Stress and pain.Nerves and stress often cause an increase in cortisol, a steroid hormone.This affects the amount of fat in the body.An excess of hormones can cause extra pounds to pile on.A number of diseases also affect weight: diabetes, cardiovascular diseases, arterial hypertension.If excess fat in the stomach and sides is related to the described reasons, then weight loss should start with a visit to the doctor, but not with physical education.
How to fight belly and side fat
Losing weight is a long and hard work.Do not believe in diets and trainers that promise a perfect figure in a month of training for a month.Furthermore, once the result is achieved, it must be maintained, otherwise all the risk of all the work is wasted.To get rid of excess fat, it is recommended to choose an integrated approach, rather than focusing on a specific method of weight loss.
Nutrition correction.As mentioned above, the number of calories you consume depends on what you eat and how often.Therefore, extra pounds are almost always accompanied by a special diet.After the diet consultation, it is recommended to pay attention to the state of health and individual characteristics of the body.
General tips to help you lose weight:
- drink more water.It allows you to cleanse the body of waste and toxins, develop a sense of hunger and improve metabolism;
- Eliminate fast carbohydrates from your diet.Usually gives extra centimeters from the waist, which is a rich food for them;
- Try to eat a balanced diet;
- Try to limit your salt intake.Salt retains water in the body and interferes with normal metabolism and purification;
- eat in small portions.It is better to eat little and a lot than a few dishes a few times, but rarely.Small meals affect the spread of the stomach walls and the amount ultimately eaten.
Carrying out weight loss procedures.If possible, then massage, massage and other spa treatments can be a great help in the fight against excess weight.They aim to improve blood flow, eliminate waste and toxins, and improve metabolism for metabolism.Of course, you can't get rid of fat, but you can reduce your waistline by a couple of centimeters.
Increase physical activity.Playing sports or fitness, going to the gym or simply doing exercises at home will allow you to be active and get rid of fat deposits.Physical activity helps maintain muscle tone by forcing the body to burn fat, which maintains muscle tone.You can exercise on the floor on the carpet, exercise at home, go to the gym or just go for a run in the morning.There are many options, you just have to choose the one that suits you best.
Exercises for weight loss
Physical activity is considered a popular and effective way to fight extra pounds.Exercise does not allow you to actively burn fat stores, but it helps to strengthen muscle tissue and improve immunity.Below are examples of the most effective exercises for losing weight in the abdomen and sides.
Distortion.This is a great exercise to strengthen your abdominal muscles.Along with proper nutrition, it gives amazing results.To do the exercise, you need to lie on your back, bend your knees and press your hands behind your head.This is the initial state.Next, take a deep breath and lift your upper body off the floor.Breathing should be elevated.Perform the exercise 2-3 sets of 10 times.
Reverse compression.The workout is similar to what we mentioned above, but we work with the upper body, but not with the lower body.The starting position is the same: we lie on the bed, bend our legs, bend at the knife, bend at the knife, bend our hands behind the head.When doing the exercise, we raise our bent legs, and then our knees are lowered so that they move towards the chest.Exhale as you return to the starting position.We repeat the exercise 2-3 sets 10 times.
Stoves with raised legs.To perform them, you should lie on your back in bed and raise your straight legs perpendicular to the floor.This is the initial state.Then you need to lift your upper body off the floor and reach your toes.Exhale as you return to the starting position.It is recommended to repeat the exercise 10-15 times, 3 times in a row.
Curved turns.During the training, we lie on the bed, clap our hands behind our heads, bend our knees and raise them in the air.This is the initial state.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 foot is formed, but does not touch it.Return to the starting position and repeat the exercise on the other side.We do 10-15 repetitions.
Side runners.To perform the exercise, clasp your hands behind your head, bend your legs, bend them, press them together, and place them in your place.This ensures that it lies on the side of your shoulder, and on your back with your right or left side.This is the initial state.During the exercise, we raise our shoulders and shoulder blades to the floor and stretch forward.We breathe in the initial position and we rise.We repeat the exercise 2-3 sets 10 times.
Board with a twist.Plank is a popular exercise today.It is aimed at training several muscle groups at the same time.To get the desired position, we lie on our stomach, raise our elbows and raise our feet to the floor.Thus, from the elbows to the palms and fingers, the entire body remains the same.In this case, the neck, spine and legs should be in one straight line.In this position, abs, back muscles, back muscles of the back are well developed.We try to hold the plank for 30 seconds, then turn the whole body to one side.The right elbow is bent, the left hand is along the body, the back, the neck and the legs are in a straight line.We also hold the position for 30 seconds.
Board in turn.The exercise is the same as before.However, in our starting position, we can't stand on our palms, not our elbows, and we have to keep our body straight.When we perform our turn, we turn our body to the side and stand up to the ground perpendicular to our free hand.Hold each plank for 30 seconds.
Side bends.Bending, doing morning exercises, is one of the mandatory exercises during the warm-up in many sports.We are in the initial position: Legs width, width, hands on the waist.We lean to the right: turn the body a little, leave the movement of the legs and back, move forward, keeping the back parallel to the floor.We stayed in this position for 15 seconds.We return to the initial position.We repeat the exercise on the other side.We make 15 passes on each side.
Flexible with flexibility.We are straight, heels, hands on the floor.This is the initial state.We expand and move forward with the mosquito - the desert.Left behind the second leg and placed on the toe.The back should remain straight.Return to the starting position and repeat the exercise with 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 straight, abs relaxed.We take a deep breath and then exhale.As we inhale, we tease and tighten our stomachs.Hold the position for 15-30 seconds.We do 15 repetitions.The vacuum can be used several times a day;This exercise does not require a special room or equipment.
Raise your legs up on the bench.A great exercise for your patience.We sit on a chair, straighten our backs, straighten our shoulders, lower our arms to the sides, and put our arms on the chair.We keep our feet together.We take a deep breath, then 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 lean forward.We hold the position for 10-15 seconds, then return to the starting position and repeat the exercise.We do 15 repetitions.
To walk.It's a great workout - it's a great workout - mat.Walking allows you to burn fat deposits.To walk at least 30 minutes a day, you need to walk five minutes a week.If you press less, the result will be almost zero.
Running.This is an alternative to walking.You can jog or jog.The first option is considered more effective in burning excess calories, but it is suitable for a trained body.Otherwise, breathing pressure will quickly begin and the unusual burden on the body will have more negative consequences than relief.Suitable for beginners.Between runs, you can use your breathing and walking breeze to relax.
Swimming.If possible, it is recommended to go to the pool several times a week.Swimming is a great exercise for the body and allows the body to get rid of excess fat.In addition to weight loss, exercise is beneficial because it allows you to improve your metabolism, circulation, endurance, and posture issues.
Help in the fight against fat deposits
If you want to lose excess weight, you can switch to a healthy diet and exercise, and turn to dietary supplements.In addition, you can diversify your diet with meal shakes, protein bars and refreshing drinks.It's a great way to recharge your batteries and speed up your weight loss process!