Overweight is one of the most pressing issues of our time.The worship of beauty existed in the ancient world and since then, only its norms have changed, but one's desire to look attractive has not.
Nowadays, being slim is one of the prerequisites for pursuing perfect appearance.We're talking about the overall figure and individual parts of the body.Many girls who want to slim down their waist complain about the fat on their abdomen and sides.Moreover, excess fat tends to be deposited strictly in these areas, making the arms, legs, and even thighs slimmer.
You don't need to resort to drastic methods like liposuction to get rid of this problem, and by doing special exercises, paying attention to your diet, and leading an active lifestyle, you can get a toned tummy and beautiful abs at home.We will discuss this in the article.
Causes of fat accumulation in waist
Some people believe that weight gain is 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 vary, and it doesn't always depend on how much you care about your appearance.But in order to successfully get rid of those excess savings, you should know where they come from.
Genetics.The tendency to be overweight may be due to a genetic predisposition.Excess weight around the belly and sides often troubles people with an "apple" body shape.The type itself means there is very little volume difference between the hips and waist, so the waist may need attention even if there are no fat deposits.Every extra kilogram takes your body further away from the ideal proportions you cherish.It is impossible to fight against genetics, it is natural, but the "apple" figure can be successfully corrected with special exercises aimed at reducing the waistline.
Poor metabolism.This problem is most common among people of all ages.Over the years, the body's metabolism slows down, which leads to excessive weight gain.It just so happens that at a young age, a good metabolism allows you to eat any harmful food without gaining an ounce, and one gets used to this way of eating.But the older you get, the more your metabolism slows down and fat deposits appear.Dealing with this problem is easier than dealing with excess weight due to a genetic predisposition.Often, in cases of poor metabolism, corrective nutrition and strength training will help, since physical activity is known to speed up metabolism in the body.
Sedentary lifestyle.If you lead an inactive lifestyle: often working in front of a computer or just sitting, rarely taking walks, and not participating in sports, fitness or other physical activity, your risk of weight gain increases significantly.The food we consume is the source of energy for the body, and if the calories consumed exceed the calories burned, 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 beyond just being overweight, so it is still recommended to add physical activity to your daily routine.
Incorrect posture.The appearance of excess fat around the waist is affected by posture, no matter how surprising this may sound.The human spine is the basis of bones and the support for internal organs.In order to support the spine, which bears the main load during movement, the muscles must maintain constant tension.Muscle weakness results in a partial transfer of supporting function to adipose tissue.For this reason, the body is in no rush to get rid of fat.Special exercises can help strengthen back muscles, restore posture, and eliminate excess weight from the abdomen and sides.
Hormonal changes.As women age, the amount of fat in a woman's body begins to increase in direct proportion to her weight.The reason for this change is hormonal changes.However, it's not just age that affects hormones.Menopause, pregnancy, childbirth, taking oral contraceptives and certain medications – all of these can change hormone levels and lead to excessive weight gain.
Malnutrition.Eating fast food while running, favorite dishes containing excess carbohydrates, eating fast food, and overeating can all lead to the accumulation of fat in the body.Improper nutrition can lead to slow metabolism, enlarged stomach, and malabsorption of food.All of this often leads to problems with excess weight, fat deposits in the abdomen and sides.In this case, body correction begins with establishing correct eating habits and choosing healthy foods, supplemented 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 alcohol abuse, can clog the body.Their excess interferes with metabolism, affecting metabolic rate and thus the amount of fat deposited around the waist.Giving up bad habits, cleansing the body with proper nutrition, massage and exercise can help combat weight gain.
Stress and illness.Nerve shock and stress often cause elevated levels of cortisol, a steroid hormone.It affects the amount of fat in the body.Excess hormones can lead to weight gain.Many diseases also affect weight: diabetes, cardiovascular disease, high blood pressure.If excess fat in the abdomen and sides is related to the causes described, then weight loss should begin with a visit to the doctor and not with physical exercise.
How to fight belly and flank fat
Losing weight is a long and laborious process.You shouldn't trust diets and trainers that promise to achieve your ideal body in just one month of training.And, once results are achieved, they must be sustained, otherwise all the work risks being in vain.To get rid of excess fat most effectively, it is recommended to choose a comprehensive approach rather than focusing on one specific weight loss method.
Nutritional correction.As we discussed above, the number of calories you consume depends on what you eat and how often you eat it.Therefore, losing excess weight is almost always accompanied by a special diet.It is recommended to prepare a diet in consultation with a specialist, focusing on the state of health and individual characteristics of the body.
General tips to help with weight loss:
- Drink plenty of water.It can remove waste and toxins from the body, reduce hunger and improve metabolism;
- Eliminate fast carbs from your diet.Foods rich in these substances often add a few 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 purification;
- Eat small, frequent meals.It is better to eat less and more often than to eat less but a few dishes at a time.Spreading your meals can help prevent your stomach wall from stretching and ultimately affecting how much you eat.
Implement a weight loss program.If possible, wraps, massages, and some other spa treatments can be a great help in combating excess weight.Their purpose is to speed up blood flow, remove waste and toxins, and improve metabolism.Of course, it is not possible to completely get rid of fat with their help, but it is possible to reduce the waist by a few centimeters.
Increase physical activity.Participating in sports or fitness, going to the gym or simply exercising at home can allow you to actively and successfully get rid of fat deposits.Physical activity forces the body to burn fat, which helps improve metabolism and maintain muscle tone, resulting in a more toned body.You can exercise on a rug on the floor, on a sports field near your home, or just run in the morning and evening.There are many options, you just need to choose the most suitable one.
weight loss exercise
Physical activity is considered a popular and very effective way to combat weight gain.Exercise not only allows you to actively burn fat reserves, but also helps strengthen muscle tissue and improve immunity.Below we illustrate some of the most effective abdominal and side weight loss exercises.
distortion.This is an excellent exercise for strengthening your abdominal muscles.Combined with the proper nutrition, it can produce amazing results.To perform this exercise, you need to lie on your back, bend your knees, and hold 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 should occur on the rise.Perform 2-3 sets of 10 reps each.
Reverse sit-ups.This workout is similar to the one we described above, but instead of working your upper body, we work your lower body.The starting position is the same: we lie on our backs on the mat, legs bent at the knees, feet on the floor, hands behind the head.To perform the exercise, we lift the bent leg and then lift the lower back off the floor, moving the knees toward the chest.Inhale as you return to the starting position and exhale as you twist.We repeat the exercise 2-3 sets of 10 times each.
Do sit-ups with your legs raised.To perform these maneuvers, lie on your back on a mat and raise your straight leg perpendicular to the floor.This is the starting position.Then you need to lift your upper body off the floor and reach your hands toward your toes.Inhale as you return to the starting position and exhale as you twist.It is recommended to repeat the exercise 10-15 times, 3 times in a row.
Oblique zigzag.When training, we lean on the mat with 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, place your left shoulder on the floor and straighten your right leg without touching it.We return to the starting position and repeat the exercise on the other side.We repeat 10-15 times.
Side crunches.To perform this exercise, you lie on your back on a mat, fold 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 it with your right or left side.This is the starting position.During the exercise we lift our shoulders and shoulder blades off the floor and extend them forward.We inhale in the starting position and exhale as we rise.We repeat the exercise 2-3 sets of 10 times each.
Plank with turns.Planks are a popular exercise today.It is designed to train multiple muscle groups simultaneously.To assume the desired position, we lie down on the floor, then stand up on our elbows and lift our legs off the floor.In this way, it turns out that except for the arms, from the elbows to the palms and toes, the entire body 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, glutes, and lower back are under tension.We try to hold the plank for about 30 seconds and then turn the entire body to one side.Keep your right elbow on the floor and your left arm extended along your body, with your back, neck, and legs still in a straight line.We also hold this position for 30 seconds.
Plank twist.This exercise is similar to the previous exercise.However, in the starting position, we rely not on our elbows but on our palms and support our body with our straight arms.To perform a turn, we turn the body to one side and raise the free arm perpendicular to the floor.Hold each plank position for 30 seconds.
Side bend.Bending is one of the must-do movements during morning exercises and warm-ups in many sports.We stand in the starting position: feet shoulder-width apart, hands on waist.We lean to the right: turn the body slightly, without moving the legs and hips, extend the arms forward so that the back is parallel to the floor.We maintain this state for 15 seconds.We return to the starting position.We repeat this exercise on the other side.We passed the ball 15 times per side.
Twist lunge.We stand up straight, heels together, arms extended forward, parallel to the floor.This is the starting position.We take a giant step forward with a squat lunge.The second leg stays behind and rests on the toes.The back should be kept straight.We return to the starting position and repeat the exercise on the other leg.We repeat 15 times.
vacuum.This is a fun exercise that focuses on breathing.It helps strengthen abdominal muscles.We stand up straight and relax our abdominal muscles.We take a deep breath and exhale.When you exhale, we contract our stomach forcefully and intensely.Hold this position for 15-30 seconds.We repeat 15 times.Vacuuming can be done several times a day; this practice requires no special room or equipment.
Place your legs on the chair.A simple exercise that's great for your abs.We sit in a chair, keep our back straight, shoulders straight, place our arms at our sides and place our palms on the seat.We put our legs together.We take a deep breath, and when we exhale, we lift our legs, bringing our knees as close to our chest as possible.At the same time, keep your back straight and your body not leaning forward.We hold this position for 10-15 seconds, then return to the starting position and repeat the exercise.We repeat 15 times.
walk.This is an excellent workout for those who can't spend much time on the mat.Walking burns fat deposits.You need to walk briskly for at least 30 minutes every day, preferably 5 times a week.If you walk less, the results are almost zero.
running.This is an alternative to walking.You can run fast or jog.The first option is considered more effective at burning excess calories, but it is only suitable for a prepared body.Otherwise, shortness of breath will soon begin, and the abnormal load on the body will have more negative consequences than benefits.For beginners, jogging is more suitable.In between runs, you can take a brisk walk to catch your breath and relax.
swim.If possible, it is recommended to go to the swimming pool at least a few times a week.Swimming provides the body with an excellent workout and allows the body to shed excess fat.In addition to weight loss, this exercise is useful because it improves metabolism, blood circulation, endurance, and corrects posture problems.
Helps fight fat deposits
If you want to get rid of excess weight faster, you can turn not only to proper nutrition and exercise, but also to dietary supplements.Additionally, you can enrich 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!