
The problem of overweight is one of the most pressing problems of our time.The cult of beauty existed in the ancient world, only its canons have changed since then, but not the human desire to look attractive.
Today, being thin is one of the mandatory aspects of external perfection.We are talking about the figure as a whole, and about individual parts of the body.Many girls who want to have a thin waist complain about extra pounds on their stomach and sides.In addition, excess fat often settles strictly in these areas, making the arms, legs and even thighs look 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 abdominal muscles at home by doing 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 people who believe that extra pounds are the result of a woman's negligence, but this is more the exception than the rule.The reasons why fat begins to accumulate in the body are different, and it does not always depend on how much one cares about appearance.But to successfully get rid of these excess deposits, you should know where they came from.
Genetics.A tendency to be overweight can be caused by a genetic predisposition.Extra kilograms on the stomach and sides usually bother people with an "apple" body type.This type in itself means a small difference in the circumference of the hips and waist, so the latter may need attention even in the absence of fat deposits.Every extra kilogram further distances your figure from the cherished ideal proportions.It is impossible to fight genetics, it is natural, but the "apple" figure can be successfully corrected with special exercises aimed at reducing the size of the waist.
Poor metabolism.This problem mostly worries the age category of people.Over the years, the body's metabolism slows down, which leads to weight gain.It happens that in youth the excellent metabolism allows you to eat any harmful food and not gain an ounce, and a person gets used to this way of eating.However, the older one gets, the more the metabolism slows down and fat deposits appear.Solving this problem is a little easier than dealing with overweight due to genetic predisposition.Most of the time, in the case of a bad metabolism, nutritional correction and strength training help, because it is known that physical activity can speed up the metabolism in the body.
Sedentary lifestyle.If you lead an inactive lifestyle: you work a lot at the computer or just sit, you rarely walk, you don't play sports, you don't play sports or you don't do other physical exercises, the risk of gaining excess weight increases significantly.The food we consume is a source of energy for the body, and if the number of calories received exceeds their consumption, then the appearance of excess fat is almost inevitable.Of course, you can reduce the calories in your diet, but a sedentary lifestyle is not only harmful for overweight problems, so it is still recommended to include physical exercises in your daily routine.
Incorrect posture.The appearance of excess fat in the waist area is influenced by posture, as surprising as it may sound.The human spine is the basis of the skeleton, which is the support of the internal organs.In order 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 support function is partially transferred to adipose tissue.For this reason, the body does not rush 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 sides.
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.But it's not just age that can affect hormones.Menopause, pregnancy, childbirth, oral contraceptives, and certain medications can all alter hormone levels and cause excess weight gain.
Poor nutrition.A quick snack while running, an excess of carbohydrates in your favorite dishes, eating fast food and overeating contribute to the accumulation of fat in the body.Malnutrition can cause a slow metabolism, an enlarged stomach and poor absorption of food.All this usually causes problems with overweight, fat deposits on the stomach and sides.In such cases, figure correction begins with proper nutrition and healthy food choices and is supported by physical exercises that accelerate the burning of fat reserves.
Excess waste and toxins.Waste and toxins, often resulting from bad habits such as smoking and alcoholism, clog the body.Their excess disturbs the metabolism, affects the metabolic rate and, accordingly, the amount of fat deposits on the waist.Giving up bad habits, cleansing the body with proper nutrition, massage and exercise can help fight extra centimeters.
Stress and disease.Nervous shocks and stress often increase levels of cortisol, a steroid hormone.This affects the amount of fat in the body.An excess of the hormone can cause extra pounds to pile on.A number of diseases also affect weight: diabetes, cardiovascular diseases, arterial hypertension.If excess fat on the stomach and sides is associated with the described reasons, weight loss should begin with a visit to the doctor, but not with physical training.
How to fight belly and side fat
Losing weight is a long and laborious process.You should not believe in diets and trainers who promise an ideal figure in just a month of training.Also, once the result is achieved, it must be supported, otherwise we risk all the work going to waste.In order to get rid of excess fat most effectively, it is recommended to take an integrated approach rather than focusing on one specific method of weight loss.

Nutrition correction.As we discussed above, the number of calories you consume depends on what you eat and how often.Therefore, getting rid of extra pounds is almost always accompanied by a special diet.It is recommended to prepare the diet after consulting a specialist, taking into account 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, suppress the feeling of hunger and improve metabolism;
- eliminate fast carbohydrates from your diet.It is their abundant food that usually gives extra centimeters at 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 small portions.It is better to eat little and often than rarely, but several meals at once.Partial meals help to avoid stretching the stomach walls and ultimately affect the amount eaten.
Performs weight loss procedures.If possible, wraps, massage and some other spa treatments can be a great help in the fight against excess weight.They are designed to accelerate blood circulation, remove waste and toxins, and improve metabolism.Of course, it is impossible to completely get rid of fat with their help, but it is quite possible to reduce the waist by a couple of centimeters.
Increase physical activity.By playing sports or playing sports, visiting gyms or simply doing exercises at home, you can actively and successfully get rid of fat deposits.Physical activity forces the body to burn fat, helps to improve metabolism, maintain muscle tone, and thus the figure becomes firmer.You can do floor exercises on a carpet or exercise near your home on a sports field or simply run in the mornings and evenings.There are many options, you just need to choose the most suitable one.
Exercises for weight loss
Physical activity is considered a popular and very effective way to fight extra pounds.Exercise not only allows you to actively burn fat reserves, but also helps to strengthen muscle tissue and improve immunity.Below are examples of the most effective exercises for losing weight in the abdomen and sides.
Rotation.This is a great workout for strengthening the abdominal muscles.Combined with proper nutrition, this can produce 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.Then you need to take a deep breath and lift your upper body off the floor.Exhalation should take place as you rise.Do the exercise in 2-3 series of 10 times.
Reverse crunch.The training is similar to the one we described above, but we work not with the upper part, but with the lower part of the body.The initial 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 heads.During the exercise, we raise the bent legs, and then raise the lower back from the floor so that the knees move towards the chest.Inhale as you return to the starting position, exhale as you twist.We repeat the exercise in 2-3 series of 10 times.
Crackling with 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 need to lift your upper body off the floor and reach your hands towards your toes.Inhale as you return to the starting position, exhale as you rotate.It is recommended to repeat the exercise 10-15 times, 3 times in a row.

Diagonal turns.During training, we lie on our backs on the mat, clasp our hands behind our heads, bend our legs at the knees and lift them into 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 extended, 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 a mat, put your hands behind your head, bend your legs at the knees, put them together and lay them on your side.This will ensure that your shoulder blades are flat on the floor and your hips are touching the right or left side.This is the starting position.During the exercise, we raise our shoulders and shoulder blades from the floor and stretch forward.We inhale in the starting position, exhale while rising.We repeat the exercise in 2-3 series of 10 times.
Board with turns.The plank is a popular form of exercise today.It aims to train several muscle groups at the same time.To take the desired position, we lie on the floor on our stomachs, then rise on our elbows and lift our legs off the floor.So it turns out that the whole body, except for the hands from the elbows to the palms and toes, 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 abdomen, hips and lower back are well stretched.We try to hold the board for about 30 seconds, then turn the whole body to one side.The right elbow remains on the floor, the left arm is extended along the body, the back, neck and legs are still in one straight line.We also hold the position for 30 seconds.
A board with a twist.The exercise is similar to the previous one.However, in the initial position, we do not lean on our elbows, but on our palms and hold our body with straight arms.When performing a turn, we turn the body to the side, and we raise the free hand up perpendicular to the floor.Hold each plank position for 30 seconds.
Side bends.Bending is one of the mandatory exercises during the morning exercise and warm-up in many sports.We stand in the starting position: legs shoulder width apart, hands on the waist.We tilt to the right: slightly turn the body, leaving the legs and hips still, stretch your arms forward so that your 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.We make 15 passes on each side.
Lunges with twists.We stand straight, heels together, arms stretched forward parallel to the floor.This is the starting position.After squatting, we take a wide step forward - lunge.The second leg remains behind and is placed on the toe.The back should remain straight.We return to the starting position and repeat the exercise with the other leg.We perform 15 repetitions.
Vacuum.This is an interesting exercise that focuses on breathing.It helps to strengthen the abdominal muscles.We stand up straight, abs relax.We take a deep breath and then exhale.As we exhale, we tense up and pull our stomach in hard.Hold the position for 15-30 seconds.We perform 15 repetitions.Vacuum can be done several times a day;this exercise does not require a special room or equipment.
Raise your legs on the 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 our sides and place our palms on the seat.We keep our feet together.We take a deep breath, then when we exhale, we raise our legs and bring our knees as close to the chest as possible.At the same time, the back remains straight, the body does not bend forward.We hold the position for 10-15 seconds, then return to the starting position and repeat the exercise.We perform 15 repetitions.
Walking.This is a great workout for those who can't spend a lot of time on the mat.Walking allows you to burn fat deposits.You need 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.It 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 only suitable 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.Jogging is suitable for beginners.Between runs, you can take a brisk walk to catch your breath and relax.
Swimming.If possible, it is recommended to visit the pool at least twice a week.Swimming perfectly trains the body, allows the body to get rid of excess fat.In addition to weight loss, exercise is beneficial because it improves metabolism, blood circulation, endurance, and corrects posture problems.
Help in the fight against fat 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 food supplements.In addition, you can diversify your diet with nutritional shakes, protein bars and soft drinks.This is a great way to recharge your batteries and speed up the weight loss process!