The problem of excess weight is one of the most urgent 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, slimness is one of the mandatory aspects of external perfection.We are talking about the figure as a whole, as well as individual parts of the body.Many girls who want to have a thin waist complain about excess weight on their stomach and hips.Moreover, excess fat is often deposited strictly in these places, leaving arms, legs and even thighs slim.
You can get rid of the problem without resorting to drastic methods like liposuction, and you can get a toned belly and beautiful abdominal muscles at home by doing special exercises, taking care of your diet and 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 excess weight is the result of neglecting a woman, but this is the exception rather than the rule.The reasons for which fat begins to accumulate in the body are different, they do not always depend on the degree of care about appearance.But to successfully get rid of these excess deposits, you should know where they come from.
Genetics.A tendency to be overweight can be a consequence of a genetic predisposition.Excess weight on the stomach and hips usually bothers 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 kilo takes your figure even further away from the well-groomed 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 waist circumference.
Poor metabolism.This problem most often worries the age group of people.Over the years, the body's metabolism slows down, which leads to excess weight.It happens that when you are young, an excellent metabolism allows you to eat any harmful food and not even get lumps, 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 with excess weight due to genetic predisposition.Diet correction and strength training usually help with poor metabolism, as it is known that physical activity can speed up the body's metabolism.
Sedentary lifestyle.If you lead an inactive lifestyle: you work a lot at the computer or just sit, rarely walk, do not do sports, fitness or other physical exercises, then the risk of gaining extra pounds increases greatly.The food we consume is a source of energy for the body, and if the number of calories received is greater than 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 not only harmful because of the problem of excess weight, so it is still recommended to include physical activity in your daily routine.
Improper posture.The appearance of excess fatty tissue in the waist area is influenced by posture, no matter how surprising it sounds.The human spine is the basis of the skeleton, which is the support for the internal organs.In order to support the spine, which carries 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 fat tissue.For this reason, the body is in no hurry to get rid of fat.Special exercises can help strengthen the muscles of the back, restore posture and allow you to get rid of excess weight 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 are hormonal changes.However, it's not just age that can affect hormones.Menopause, pregnancy, childbirth, taking oral contraceptives and certain medications can all change hormone levels and cause excess weight.
Poor nutrition.A quick snack on the run, excess carbohydrates in your favorite meals, 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 most often leads to problems with excess weight, fat deposits on the stomach and hips.In such cases, figure correction begins with establishing a proper diet and choosing healthy food, 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 such as smoking and alcoholism, clog the body.Their excess interferes with metabolism, affects the rate of metabolism and, consequently, the amount of fat deposits on 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.Excess hormones can lead to the accumulation of extra pounds.Weight is also affected by numerous diseases: diabetes, cardiovascular diseases, arterial hypertension.If the excess fat on the stomach and hips is related to the described reasons, then weight loss should begin with a visit to the doctor, but not with physical training.
How to fight fat on the stomach and hips
Losing weight is a long and labor intensive process.Do not trust diets and trainers who promise an ideal figure in just one month of training.Moreover, once a result is achieved, it must be maintained, otherwise all the work risks being lost.In order to get rid of excess fat most effectively, it is recommended to choose an integrated approach instead of focusing on one specific weight loss method.
Correction of nutrition.As we mentioned before, the number of calories you consume depends on what you eat and how often.Therefore, the removal of excess weight is almost always accompanied by a special diet.It is recommended to prepare a diet after consultation with a specialist, focusing on the state of health and individual characteristics of the body.
General tips that can help you lose weight:
- drink more water.It allows you to cleanse the body of waste and toxins, dull the feeling of hunger and improve metabolism;
- remove fast carbohydrates from your diet.Food rich in them usually gives extra centimeters in the waist;
- try to eat 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 than rarely, but several meals at once.Fractional meals help prevent stretching of the stomach walls and ultimately affect the amount of food eaten.
Performing weight loss procedures.If possible, then wraps, massages and some other spa treatments can be an excellent help in the fight against excess weight.They are aimed at accelerating blood flow, removing waste and toxins, and improving metabolism.Of course, it is impossible to completely get rid of fat with their help, but reducing the waist by a few centimeters is quite possible.
Increase physical activity.Doing sports or fitness, visiting the gym 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, maintains muscle tone, which makes the figure more toned.You can do exercises on the floor on the carpet, or exercise near the house on the sports field, or just run in the morning and in the evening.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 very effective way to fight excess weight.Exercises not only allow you to actively burn fat reserves, but also help strengthen muscle tissue and improve immunity.Below we give examples of some of the most effective exercises for losing weight in the abdomen and hips.
Twisting.This is an excellent exercise for strengthening the abdominal muscles.Together with a proper diet, it can give incredible results.To perform the exercise, you need to lie on your back, bend your knees and fold 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 on the rise.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 performing the exercise, we raise our bent legs, and then we raise our lower back from the floor so that our knees go towards our chest.Inhale when returning to the starting position, exhale when twisting.We repeat the exercise in 2-3 sets of 10 times.
Running with the legs up.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.Then you should lift your upper body off the floor and stretch your arms 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 bends.During training, we lie on our backs on the mat, fold 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 towards your left knee.In this case, the left shoulder is on the floor, and the right leg is straight, but not touching it.We return to the initial 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 the mat, fold your hands behind your head, bend your legs at the knees, press them together and lay on your side.This will ensure that your shoulder blades lie flat on the floor and your hips touch 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, we exhale as we rise.We repeat the exercise in 2-3 sets of 10 times.
Plank with twists.Plank is a popular exercise today.It is intended for training several muscle groups at once.To take the desired position, lie on the floor on your stomach, then rise on your elbows and lift your legs off the floor.Thus, it turns out that the whole body, except for the hands from the elbows to the palms and fingers, is in the air.In this case, the neck, spine and legs should be in one straight line.In this position, the muscles of the abs, hips and lower back are well strained.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 is stretched along the body, the back, neck and legs are still in one straight line.We also hold 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 lean on our elbows, but on our palms and hold our body on straight arms.When performing a turn, we turn the body to the side and raise the free hand vertically to the floor.Hold each plank position for 30 seconds.
Lateral curves.Bending is one of the mandatory exercises during morning exercises and warm-up in many sports.We stand in the starting position: feet shoulder width apart, hands on the waist.We lean to the right: turn the body slightly, leaving the legs and hips motionless, 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 starting position.We repeat the exercise on the other side.Let's make 15 passes on each side.
Lunges with twists.We stand straight, heels together, arms extended forward parallel to the floor.This is the starting position.We take a wide step forward with a squat - lunge.The other leg stays behind and is placed on the toe.The back should remain straight.We 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 to strengthen the abdominal muscles.We stand straight, abs relaxed.We take a deep breath and then exhale.While exhaling, we tense up and forcefully draw in the stomach.Hold the position for 15-30 seconds.We do 15 repetitions.The vacuum can be performed several times a day;this exercise does not require a special room or equipment.
Raising the legs 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 legs together.We take a deep breath, then while exhaling 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.Hold the position for 10-15 seconds, then return to the starting position and repeat the exercise.We do 15 repetitions.
Walking.This is a great exercise for those who can't devote a lot of time to exercises on the mat.Walking allows you to burn fat deposits.It is necessary to walk briskly for at least 30 minutes a day, preferably five times a week.If you walk less, the result will be practically zero.
Running.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 it is suitable only for a prepared body.Otherwise, difficulty breathing will quickly begin, and the unusual load on the body will bring more negative consequences than benefits.Jogging is suitable for beginners.Between runs, you can use brisk walking to catch your breath and relax.
Swimming.If possible, it is advisable to visit the pool at least a few times 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 beneficial because it allows you to improve metabolism, circulation, endurance and correct posture problems.
Help in the fight against fatty deposits
If you want to get rid of excess weight faster, you can not only switch 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 the weight loss process!