The problem of overweight is one of the most urgent problems of our time.The cult of beauty existed in the ancient world, and since then only its standards have changed, and not a person's desire to look attractive.
Nowadays, slimming is one of the mandatory aspects of external perfection.We are talking about both the overall shape and individual parts of the body.Many girls who want a slim waist complain about gaining extra pounds on the abdomen and sides.Furthermore, excess fat often accumulates in these places, causing the arms, legs, and even thighs to become slim.
You can get rid of the problem without resorting to drastic methods such as liposuction, and you can get a toned belly and beautiful abs at home by performing special exercises, watching your diet and leading an active lifestyle.We will talk about this in our article.
Causes of fat accumulation in the waist area
There are those who believe that extra pounds are the result of women neglecting themselves, but this is the exception rather than the rule.The reasons why fat begins to accumulate in the body are different, and do not always depend on the level of care for appearance.But to successfully get rid of these excess deposits, you should know where they come from.
Genetics.The tendency to be overweight may be due to genetic factors.Extra weight on the abdomen and sides often makes people with an "apple" body uncomfortable.The type itself implies a slight difference in volume between the hips and waist, so the latter may need attention even if there is no fat accumulated on it.Each additional kilogram will make your figure move further away from the ideal proportions you desire.It is impossible to fight genetics, it is natural, but the "apple" shape can be successfully corrected with special exercises aimed at reducing waist size.
Poor metabolism.This problem often worries people of all ages the most.Over the years, the body's metabolism slows down and this leads to excessive weight gain.It happens that in youth, excellent metabolism allows you to eat any harmful foods without gaining weight, 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.Solving this problem is somewhat easier than solving overweight due to genetic factors.Often, with poor metabolism, nutritional correction and strength training help because it is known that physical activity can accelerate metabolic processes in the body.
Sedentary lifestyle.If you lead a sedentary lifestyle: work a lot at the computer or just sit, rarely walk, do not play sports, exercise 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 received exceeds consumption, 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 because of the problem of being overweight, so you should still include physical activity in your daily routine.
Incorrect posture.The appearance of excess fat in the waist area is influenced by posture, no matter how surprising it may sound.The human spine is the foundation of the skeleton, the support for internal organs.To support the spine, which bears the main load during movement, the muscles must be in a stable state.Weak muscles lead to the support function being partially transferred to fatty tissue.For this reason, the body is in no hurry to get rid of fat.Special exercises can help strengthen back muscles, restore posture and help you get rid of excess weight on the abdomen and sides.
Hormonal changes.With age, the amount of fat in a woman's body begins to increase proportionally to body weight.The cause of those changes is hormonal changes.However, it's not just age that can affect hormones.Menopause, pregnancy, childbirth, birth control pills and certain medications - all of these can change hormone levels and cause excessive weight gain.
Poor nutrition.A quick snack on the run, excess carbohydrates in your favorite dishes, consumption of fast food and overeating contribute to the accumulation of fat in the body.Improper nutrition can cause slow metabolism, leading to a big belly and poor food absorption.All this often leads to problems with excess weight, fat accumulation in the abdomen and sides.In such cases, body correction begins with the establishment of a suitable diet and healthy food choices, and is supported by exercise to accelerate the burning of stored fat.
Excess waste and toxins.Waste and toxins, often caused by bad habits such as smoking and alcoholism, clog the body.Their excess hinders metabolism, affecting the metabolic rate and, accordingly, the amount of fat accumulated in the waist.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 cortisol, a steroid hormone.It affects the amount of fat in the body.Hormone excess can lead to extra weight accumulation.Some diseases also affect weight: diabetes, cardiovascular disease, arterial hypertension.If excess fat on the abdomen and sides is associated with the reasons described, then weight loss should begin with a visit to the doctor, and not with physical training.
How to get rid of belly and hip fat
Losing weight is a long and laborious process.You should not believe in diets and trainers that promise to have an ideal body after just one month of training.Furthermore, once results are achieved, they must be maintained, otherwise all the work will risk being wasted.To eliminate excess fat most effectively, you should choose a general weight loss method instead of focusing on a specific weight loss method.
Adjust nutrition.As we discussed above, the number of calories you consume depends on what you eat and how often you eat.Therefore, getting rid of excess pounds is almost always accompanied by a special diet.It is recommended to prepare the diet after consulting with a specialist, focusing on the state of health and individual characteristics of the body.
These general tips may help with weight loss:
- drink more water.It allows you to cleanse the body of waste and toxins, reduces hunger and improves metabolism;
- Eliminate fast carbohydrates from your diet.It is foods rich in them that often add centimeters to the waist;
- try to eat a balanced diet;
- Try to limit your salt intake.Salt retains water in the body, thereby hindering normal metabolism and purification;
- Eat in small portions.It's better to eat little and often than to eat a lot at once rarely.Smaller meals help prevent stretching of the stomach wall and ultimately affect food intake.
Carry out weight loss treatments.If possible, wraps, massages and some other spa treatments can be a great help in the fight against 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 the waistline by a few centimeters is quite possible.
Increase physical activity.Playing sports or fitness, going to the gym or simply exercising at home allows you to actively and successfully eliminate fat deposits.Physical activity forces the body to burn fat, helps improve metabolism, maintains muscle tone, and helps the body become more toned.You can exercise on the floor on a mat, or exercise on a sports field near your home, or just jog in the morning and evening.There are many options, you just need to choose the most suitable one.
Weight loss exercises
Physical activity is considered a popular and very effective way to combat extra pounds.Exercise not only allows you to actively burn fat stores, but also helps strengthen muscle tissue and improve immunity.Below we give examples of some of the most effective exercises for losing weight on the abdomen and sides.
Curly.This is a great exercise to strengthen your abs.Coupled with proper nutrition, it can yield 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.Exhalation will occur on rise.Perform the exercise in 2-3 sets of 10 times.
Reverse the crisis.The exercise is similar to the one we described above, but we train not with the upper body, but with the lower body.The starting position is the same: we lie on our back on the mat, bend our legs at the knees, feet on the floor, hands behind the head.When performing the exercise, we raise our bent legs, then lift our lower back off the floor so that our knees are directed towards our chest.Inhale when returning to the starting position, exhale when twisting.We repeat the exercise in 2-3 sets of 10 times.
Crunches with legs raised.To perform them, 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 bring your hands towards your toes.Inhale when returning to the starting position, exhale when performing the twist.You should repeat the exercise 10–15 times, 3 times in a row.
Twist obliquely.During the workout, we lie on our back on the mat, clasp our hands behind our head, 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 stretch your elbow toward your left knee.In this case, the left shoulder is on the floor and the right leg is straightened but not touching.We return to the starting position and repeat the exercise on the other side.We perform 10–15 repetitions.
Lateral crises.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 tightly together and lie on your side.This will ensure that your shoulder blades lie flat on the floor and that your hips touch your right or left shoulder.This is the starting position.During the exercise, we lift our shoulders and shoulder blades off the floor and stretch them forward.We inhale in the starting position, exhale when standing up.We repeat the exercise in 2-3 sets of 10 times.
Plank with turns.Plank is a popular exercise today.It aims to work multiple muscle groups at the same time.To get the desired position, we lie face down on the floor, then prop ourselves up on our elbows and lift our legs off the floor.Thus, it turns out that the entire 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 tense.We try to hold the plank position for about 30 seconds and then turn the whole body to the side.The right elbow remains on the floor, the left arm stretches along the body, the back, neck and legs still form a straight line.We also maintain the position for 30 seconds.
Plank with one 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 keep our body on straight arms.When performing a twist, we turn our body to one side and raise our other arm perpendicular to the floor.Maintain each plank position for 30 seconds.
Side curves.Bending over is one of the required exercises during morning exercise and warming up in many sports.We stand in the starting position: legs shoulder width apart, arms placed at waist level.We lean to the right: turn slightly, keeping our legs and hips still, stretch our arms forward so that our back is parallel to the floor.We are in this state for 15 seconds.We return to the starting position.We repeat the exercise on the other side.We make 15 passes to each side.
Lungs with whorls.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 rests on the toes.The back must be kept straight.We return to the starting position and repeat the exercise on the other leg.We perform 15 repetitions.
Vacuum suction.This is a fun exercise that focuses on breathing.It helps strengthen abdominal muscles.We stand straight, our abdominal muscles relax.We take a deep breath and then exhale.When you exhale, we tense and draw our stomach in.Hold the pose for 15–30 seconds.We perform 15 repetitions.Vacuuming can be done several times a day;This exercise does not require a special room or equipment.
Elevate your legs on a chair.A simple exercise that is great for your abs.We sit on a chair, keep our back straight, straighten our shoulders, lower our arms to our sides and place our palms on the chair.We kept our feet together.We take a deep breath, then as we exhale we raise 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 perform 15 repetitions.
Walk.This is a great exercise for people who can't spend a lot of time on mat exercises.Walking allows you to burn accumulated fat.You need to walk briskly for at least 30 minutes a day, preferably 5 times a week.If you walk less, the result will be almost zero.
Running.This is an alternative to walking.You can run fast or jog.The first option is considered more effective in burning excess calories, but it is suitable only for a prepared body.Otherwise, shortness of breath will quickly begin, and abnormal loads on the body will bring 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, you should go to the pool at least a few times a week.Swimming brings great exercise to the body, helping the body eliminate excess fat.In addition to losing weight, this exercise is also useful because it allows you to improve metabolism, blood circulation, endurance and correct posture problems.
Aids in the fight against fat accumulation
If you want to lose weight faster, you can not only turn to proper nutrition and exercise, but you can also turn to 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 accelerate your weight loss!