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 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 of extra pounds on their stomach and hips.Furthermore, excess fat often settles precisely in these places, 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 it 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 rather than the rule.The reasons why fat begins to accumulate in the body are different, they do not always depend on the degree of care of the appearance.But to successfully eliminate these excess deposits, you should know where they come from.
Genetics.The tendency to be overweight may be due to a genetic predisposition.Extra pounds on the stomach and hips usually bother people with an "apple" body type.This type in itself implies a small difference in volume between the hips and the waist, so the latter may require attention even without the presence of fat deposits on it.Every extra kilogram moves your figure away from the cherished ideal proportions.It is impossible to fight genetics, which is natural, but the "apple" figure can be successfully corrected with special exercises aimed at reducing the waist size.
Bad metabolism.This problem most often worries 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 harmful foods and not gain a gram of 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.Dealing with this problem is a little easier than dealing with excess weight due to a genetic predisposition.Usually, with poor metabolism, correcting nutrition and strength training help, because it is known that physical activity can accelerate metabolism in the body.
Sedentary lifestyle.If you lead an inactive lifestyle: you work a lot at the computer or just sit, rarely go for walks, do not do sports, fitness or other physical exercises, the risk of gaining weight increases significantly.The food we consume is a source of energy for the body and if the amount 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 problems of excess weight, so it is still advisable to include exercise in your daily routine.
Incorrect posture.The appearance of excess fat in the waist area is influenced by posture, as surprising as it may seem.The human spine is the base of the skeleton, which serves as a 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 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 hips.
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 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 cause excessive weight gain.
Bad nutrition.A quick snack on the run, an excess of carbohydrates in favorite dishes, the consumption of fast food and overeating contribute to the accumulation of fat in the body.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 on the stomach and hips.In these cases, figure correction begins with establishing the right diet and choosing healthy foods and is supported by 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 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 in the fight against extra centimeters.
Stress and illness.Nervous shocks 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.Numerous diseases also affect weight: diabetes, cardiovascular diseases, arterial hypertension.If excess fat on the stomach and hips is associated with the described reasons, weight loss should start with a visit to the doctor, but not with physical training.
How to fight belly and hip fat
Losing weight is a long and laborious process.You should not believe diets and trainers who promise an ideal figure in just a month of training.Furthermore, once a result has been achieved, it must be maintained, otherwise all the work risks going to waste.To eliminate excess fat in the most effective way, it is recommended to choose an integrated approach rather than focusing on a specific method to lose weight.
Nutritional correction.As we discussed above, the number of calories you consume depends on what you eat and how often.Therefore, almost always the elimination of extra pounds is accompanied by a special diet.It is recommended to prepare the diet after consulting a specialist, focusing on the state of health and individual characteristics of the body.
General tips that can help with weight loss:
- drink more water.It allows you to purify the body of waste and toxins, reduce the feeling of hunger and improve metabolism;
- remove fast carbohydrates from your diet.It is the food rich in them that usually gives extra centimeters at the waist;
- try to follow a balanced diet;
- try to limit your salt intake.Salt retains water in the body, thus interfering with normal metabolism and cleansing;
- eat in small portions.It is better to eat little and often rather than rarely, but several dishes at the same time.Split meals help prevent stretching of the stomach walls and ultimately affect the amount consumed.
Performing weight loss procedures.If possible, wraps, massages and other spa treatments can be of 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 eliminate fat with their help, but it is quite possible to reduce the waist by a couple of centimeters.
Increase physical activity.Playing sports or fitness, attending 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 close to 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 to lose weight
Physical activity is considered a popular and very effective way to combat extra pounds.Exercise not only allows you to actively burn fat reserves, but also helps strengthen muscle tissue and improve immunity.Below are examples of some of the most effective exercises for losing weight in the abdomen and hips.
Twisting.This is a great workout for strengthening your abdominal muscles.Together with proper nutrition, it can give amazing results.To perform the exercise, you need to lie on your back, bend your knees and put your hands together 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 the exercise in 2-3 sets of 10 times.
Reverse crunches.The training is similar to what we described above, but we work not with the upper, but with the lower part of the body.The starting position is the same: we lie on the mat with our backs, we bend our legs at the knees, our feet on the ground, our hands behind our head.When performing the exercise, we raise our bent legs, 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.
Crunch with legs raised.To perform them, you need to lie on the mat on your back and raise your legs straight perpendicular to the floor.This is the starting position.Then you need to lift your upper body off the floor and stretch your hands towards your toes.Inhale when you return to the starting position, exhale when you twist.It is recommended to repeat the exercise 10-15 times, 3 times in a row.
Oblique twists.During training we lie with 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.Then, 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.We return to the starting position and repeat the exercise on the other side.We do 10-15 repetitions.
Side crunches.To perform the exercise, you need to lie on your back on the mat, put your hands together behind your head, bend your legs at the knees, press them together and rest them on your side.This will ensure that your shoulder blades are flat on the floor and that your hips touch it with 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 stand up.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 multiple muscle groups at the same time.To assume the desired position, we lie on the ground on our stomach, then we raise 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 abdominals, hips and lower back are well tense.We try to hold the board for about 30 seconds, then we turn the whole body to one side.The right elbow remains on the ground, the left arm is extended along the body, the back, neck and legs are still in a straight line.We also maintain the position for 30 seconds.
Plank with a twist.The exercise is similar to the previous one.However, in the starting position we do not rely on the elbows, but on the palms and keep the body on outstretched arms.When we perform a turn, we turn the body to the side and raise the free arm perpendicular to the floor.Hold each plank position for 30 seconds.
Side folds.Bending is one of the mandatory exercises when doing morning exercises and warming up in many sports.We are in the starting position: feet shoulder width apart, hands at the waist.We lean to the right: we turn the body slightly, leaving the legs and hips still, we stretch our arms forward so that the back is parallel to the floor.We remain in this state for 15 seconds.Let's return to the starting position.We repeat the exercise on the other side.We make 15 passes per side.
Lunges with twists.We stand straight, heels together, arms extended forward parallel to the floor.This is the starting position.We take a large step forward with a squat - lunge.The second leg remains behind and is placed on the toe.Your back should remain straight.We return to the starting position and repeat the exercise on the other leg.We do 15 repetitions.
Empty.This is a fun exercise that focuses on breathing.Helps strengthen abdominal muscles.We stand up straight, the abdominals are relaxed.We take a deep breath and then exhale.As we exhale, we strain and draw in the stomach strongly.Hold the position for 15–30 seconds.We do 15 repetitions.The vacuum can be carried out several times a day;This exercise does not require a room or special equipment.
Raise your legs on a chair.A simple workout that's good 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 seat.Let's keep our legs together.We take a deep breath, then as we exhale we raise our legs and bring 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 do 15 repetitions.
Standing.This is a great workout for those who can't devote much time to mat exercises.Walking allows you to burn fat deposits.You need to walk at a brisk pace for at least 30 minutes a day, preferably five times a week.If you walk less the result will be practically zero.
Race.This is an alternative to walking.You can run fast or jog.The first option is considered more effective in terms of burning excess calories, but is suitable only 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.Between runs, you can walk at a brisk pace to catch your breath and relax.
I swim.If possible, it is recommended to visit the pool at least a couple of 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 useful because it allows you to improve metabolism, blood circulation, endurance and correct posture problems.
Helps in the fight against 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 dietary 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 speed up the weight loss process!