How to remove fat from the waist. Big belly: what foods cause fat around the waist? What methods will NOT help reduce your waist?

Waist fat accumulates on the sides of the lower abdomen and lower back. These fat deposits usually form over many years due to a high-calorie diet and sedentary lifestyle. Unfortunately, there is no such universal exercise that would allow you to get rid of them. To get rid of these fat deposits, you need to lose weight through a suitable diet, reducing your stress levels and doing exercise. Comprehensive changes in diet and lifestyle can help you get rid of excess fat around your waist.

Steps

Part 1

Proper nutrition

Consume fewer calories. To lose weight and get rid of excess fat, especially around the waist, you need to reduce the total number of calories you consume.

Limit your intake of processed and fried foods. Both processed and fried foods usually contain more calories, and their regular consumption makes it difficult to lose weight and get rid of fat deposits around the waist.

Replace carbohydrate-rich foods with non-starchy vegetables. According to many studies, consuming large amounts of carbohydrates contributes to belly fat in men. Reduce your intake of carbohydrate-rich foods to reduce the amount of fat around your waist.

Instead of fatty meat, eat lean meat. When a man plays sports and follows low calorie diet, he needs protein, but not every protein food is suitable. Eating lean protein foods will help you get rid of excess belly fat.

1. Drink more water. While water won't necessarily reduce the amount of fat around your waist, it will help you lose excess weight and fat in the long term.

   Part 2

   Physical exercise

   1. Start regular aerobic exercise. Cardio exercise is essential for men who want to lose excess fat, especially in the abdominal and waist areas. Regular aerobic exercise will help you get rid of belly fat.

      • Men should do 30 to 40 minutes of moderate to intense cardio exercise 4 to 5 days a week.
      • Try moderate exercise such as jogging, elliptical exercise, swimming, aerobics, or cycling.

   2. Follow interval training . Studies have shown that alternating between intense and moderate-to-light exercise helps burn more calories and fat than monotonous exercise.

      • Sign up for a fat-burning workout at your local gym. During such classes, various simulators are used for interval training. They are aimed at developing muscles and reducing the amount of adipose tissue.
      • Take a moving yoga class. During such classes, the performance of very difficult yoga poses alternates with periods of rest.
      • Join a running club. Join a group that does sprinting and light jogging. You can also exercise on your own: alternate 2 minutes of fast running with 2 minutes of walking or jogging. Do a 30-second sprint every five minutes.

   3. Increase your daily activity. Many studies have shown that an active lifestyle can provide men with the same health and fitness benefits as regular, scheduled exercise. Increase your daily activity level to get rid of belly and waist fat.

      • Activities of daily living may include housework, walking throughout the day, standing, and going up and down stairs.
      • Think about what you do throughout the day and how you can increase your daily physical activity. Try to move more during the day.
      • Consider purchasing a pedometer or using a mobile phone app. This will help you gauge how active you are throughout the day and encourage you to move more.

   Part 3

   Core exercises

   1. Follow crunches for the abdominal muscles. Crunches are a classic exercise for the abdominal muscles; they strengthen the waist and make it thinner. These exercises target the muscles of the anterior abdominal area. Keep in mind that core exercises will not reduce your total body fat or fat deposits around your waist—you'll need the right diet and cardio exercise to do that. Strength exercises like crunches will strengthen your core muscles, but no one will see them if they are hidden under a layer of fat.

      • Lie on your back and bend your knees. Place your hands behind your head and spread your elbows wide to the sides.
      • Raise your shoulders above the floor 5–10 centimeters until you feel the muscles in the depths of your abdomen tighten. Raise yourself a couple more inches so that your upper back is off the floor.
      • Slowly lower your upper back to the floor. Perform three sets of 10–100 crunches each. When you feel ready to make the exercise more challenging, lift your legs and keep them straight in the air or bend your knees and place them on a chair.

   2. Follow exercise “bicycle” . This type of crunch strengthens the muscles on the sides of the abdomen and pelvis.

      • Get into the starting position for crunches. Raise your legs and bend your knees so that your shins are parallel to the floor.
      • Raise your chest until your shoulders come off the floor. Turn to your right leg. At the same time, straighten your left leg and place it on the floor.
      • Extend your right leg, bend your left leg and stretch towards it. In this case, you will not be able to touch the inside of your knee with your hands. Keep your elbows wide apart to keep your abdominal muscles tense, not your neck. Do two to three sets of 10–20 exercises each.

   3. Do reverse crunches. Like regular crunches, this exercise targets the front and especially the lower abdominal muscles.

      • Lift your legs into the air and extend them over your pelvis. Bend your knees slightly and tighten your abdominal muscles.
      • Move your legs towards your elbows. Then slowly return to the starting position. This exercise strengthens the lower abdominal muscles. Perform 2-3 sets of 10 exercises each.

   4. Do the plank. This excellent exercise strengthens all core muscles.

      • Place your hands and knees on the floor. Bend your elbows at a 90-degree angle and place your forearms on the floor. Place the fist of one hand in the palm of the other.
      • Stretch one leg back and straighten it. At the same time, pull in your stomach and tense your muscles. Extend your other leg back and press your toes into the floor so that your entire body forms a perfect straight line. Hold this position for 30 seconds to 2 minutes, while breathing evenly.
      • Perform a similar exercise with emphasis on your palms (starting position for push-ups), and not on your elbows. At the same time, place your arms straight under your shoulders. If you find this exercise difficult at first, do it while resting on the kitchen table at a 45-degree angle.

   5. Do side planks. Similar to regular planks, this exercise is especially beneficial for the obliques.

      • Lie on your right side on the mat. Place your elbow on the floor directly below your shoulder. Extend your legs so that your body forms a straight line.
      • Raise your pelvis and rest your right foot and right forearm on the floor. If this is too heavy for you, bend your left leg, place your left ankle in front of your right leg and transfer some of your weight to it.
      • Pull left hand above itself, so that it is perpendicular to the floor. Hold this position for 15–60 seconds. Repeat the exercise at least twice on both sides.

   6. Perform swimmer's movements. This exercise strengthens the lower back and obliques.

      • Lie on your stomach and extend your arms in front of you, shoulder-width apart. Stretch your legs back with your feet up and also place them shoulder-width apart.
      • Tighten your abdominal muscles. Raise your right arm and left foot at the same time. Hold them in an elevated position for 3 seconds.
      • Lower your right arm and left foot to the floor and lift your left arm and right foot. Repeat the movement 10 times on each side. Keep your arms and legs elevated for 3 to 6 seconds.
      • For added challenge, after a series of slow movements, move your arms and legs quickly 20 times.

Many women dream of how to remove fat from the abdomen and sides at home!?

For women, belly fat is the number one problem area! It's the hardest thing to get rid of.

You can even have a slim figure, but your tummy treacherously protrudes forward, which greatly upsets the fair sex.

If you know the reasons for this distribution of fat on a woman’s body, then it will be much easier to remove fat from the abdomen and sides at home.

In this case, you will not have to make any heroic efforts, torment yourself with diets and exercise to the point of exhaustion.

Total 14 simple rules! Master them and clearly monitor their implementation. In just a month, a bulging tummy will be a thing of the past. The fat from your stomach and sides will melt and you will understand that you have never even dreamed of such a slender figure and thin waist!

WHAT YOU WILL LEARN FROM THIS ARTICLE:

Why fat around the waist and belly is a problem area on a woman's body

Nature created a woman's body so that she could bear a child and become a mother. While in the womb, the fetus is reliably protected from factors external environment: He is warm and comfortable. The mother's abdominal wall contains a lot of connective tissue that can stretch as the baby grows.

During pregnancy, a woman gains an average of 10 kg. But the baby weighs only 3-4 kg. Everything else is the placenta, from which he feeds, and the fat that accumulates in the abdominal wall to protect the baby.

After childbirth remains stretched connective tissue, permeated with fat cells. This is where women who have given birth get fat on their abdomen and sides after childbirth, which is so difficult to get rid of.

Even if a woman has not given birth, the natural factor cannot be canceled - the sides, waist, abdomen, hips are the problem areas of every woman, where fat accumulates over the years.

What are the common causes of excess weight gain in a person?

It’s not enough to know the reasons! If we do nothing to defeat them, we will continue to whine and lament: “I wish I had a flat tummy...”.

Reasons for gaining excess weight:

Genetic factor.

Children inherit the physical appearance of their parents, and if they are fat, then the child will not grow like a reed. Here, success in the fight against excess weight will depend only on your willpower and efforts.

Malnutrition factor.

This may be banal overeating, preference for sweets and baked goods, fried, fatty, spicy foods, sauces and ketchups, and semi-finished products. Rare meals and large meals in the evenings.

Bad habits.

Alcohol is a high-calorie drink when combined with a snack - a bomb on the liver. Smoking is harmful substances that are easily stored in adipose tissue, poisoning the body.

Physical inactivity factor.

The vast majority of women move very little, like everyone else modern people. Compare the work of a teacher kindergarten, teacher, doctor, office employee with many hours of training, athlete, ballerina, artist, fitness trainer. Those who professionally train physically for 8 hours do not have fat on their sides, waist and abdomen.

Stress and obesity.

When we are nervous, we automatically put something in our mouth, thereby, as it were, calming ourselves down, eating away the stress.

Disruption of the endocrine organs and liver.

Close attention should be paid to the functioning of your liver, thyroid gland and the level of sex hormones. Consult your doctor!

14 ways to fight fat in the waist and belly area

1. Eat right! What does it mean?

Stop eating all kinds of fast-food and processed foods.

The food basket for those losing weight should consist of non-starchy vegetables, such as potatoes, boiled beets or carrots. You need to eat salads from raw carrots, beets, cabbage. . Fruits for losing weight should not be sweet, like bananas or grapes. Consume grains, legumes, poultry and fish, seafood, eggs, dairy products, unrefined vegetable oil, spices.

Create your own menu using the sample we provide here:

The calorie content of the diet is 1600 kcal/kg, which is less than the 2000 kcal required for a woman, but you want to lose weight!

Half an hour before breakfast, drink 200 ml of warm water, which awakens the body. In addition to water, you can make drinks with lemon, ginger, honey;

Breakfast: 150 grams of low-fat cottage cheese, 200 grams fruit salad, drinks: green tea, hibiscus tea;

Dinner: vegetable soup celery, a large plate of fresh vegetables seasoned with lemon juice, olive oil and sprinkled with sesame seeds with a piece of boiled chicken breast, a cup of green tea;

Dinner: boiled fish with stewed vegetables, cheese, chicory;

Between meals, two snacks: nuts, fruit, grain bread with cheese or yogurt.

2. – this is not a whim of nutritionists

This is the most important remedy for improving metabolism and removing toxins from adipose tissue, up to 2 liters of water, in addition to soup, tea and coffee!

3. Give up

Do not drink beer or stronger alcoholic drinks;

4. Live in harmony with yourself and the world around you

Remember that excessive touchiness, anger, envy, hot temper, and secrecy destroy the psyche and lead to illness. Take soothing baths, do yoga, auto-training;

5. Cleanse your liver

Make a tubage, clean it with milk thistle, freshly prepared vegetable juices, any

6. Fight physical inactivity

Just move more: Walk a few stops before and after work, take the stairs instead of the elevator. Clean your home more often. Turn on rhythmic music and move quickly to the beat of the music.

7. Engage in healthy physical activity

Hula hoop, jump rope, run in the morning or evening, go to the pool.

8. Created for a beautiful waist and flat tummy

Vigorous movements of the hips and shaking of the abdomen combined with smooth movements of the arms are very beautiful. You can master this dance at any age. The results are amazing!

9. Do special exercises to develop abdominal muscles

If you master the “Vacuum for the abdomen” exercise, you will not only lose fat and lose weight, but your waist size will also decrease - because the muscles will contract and become elastic. You'll also get six-packs on your belly! See how to do this exercise correctly.

10. Visit the sauna more often to lose weight

In the sauna, it is spent on increased work of the sweat glands a large number of calories and burns excess fat. Harmful salts and waste are removed. Blood circulation improves. Immunity increases. Stress is relieved and the nervous system calms down.

11. Waist and belly wraps

Do a hot wrap with apple cider vinegar, honey mustard, mud, seaweed wraps on problem areas and you will quickly start losing kilograms of fat and volume. You will look great!

13. Honey massage

Another great way to get rid of your tummy and reduce your waist size. I described it in the article. I won’t repeat myself.

14. Get yourself a dog

Some may find this advice funny. But that's not true! By walking with her 3 times a day, you will get rid of physical inactivity and be able to lose several kilograms. Remember only one thing: a dog is a loyal friend, so if you don’t need it, then this method of losing weight will not suit you.

How to remove fat from the stomach and sides of women at home? There is a huge amount of advice. The main ones among them are NOT TO OVEREAT and MOVE more. How will you do this? Choose the methods that suit you and act!

And to help you, we are giving you a book about recipes for healthy breakfasts, lunches and dinners. Download, no viruses! Click on the book! Enjoy watching! Act for the benefit of your health and beauty!

After reading this article, I realized that many of these 14 rules can be easily followed by women after 30-40 years. But after 50-60, not everyone can cope with them!

That is why I suggest you watch this video and join the free weight loss course of Galina Nikolaevna Grossman, Doctor of Biological Sciences and simply a well-groomed beauty! She knows a lot of secrets about rejuvenation, slimness, nutrition, weight loss. Look! Below the video there will be a link to it free course "6 steps of healthy weight loss."

Humanity comes in a variety of shapes and sizes. For some, fat is deposited at the waist, for others (especially women), the hips and buttocks become problem areas. These are not just external differences. The presence or absence of a risk of impairment of the body’s vital functions, as well as the approach to losing weight, depends on where exactly fat accumulates.

Wide waist: the dangers of belly fat

The main fat reserves are located under the skin and are called subcutaneous fat. As fat mass increases, the body may begin to store fat internally muscle tissue and between the internal organs of the abdominal cavity. This is an unfortunate prospect because this type of fat - visceral or internal fat - can have extremely adverse effects on the entire body. Subcutaneous fat is relatively harmless.

In women of childbearing age, fat tends to accumulate in the subcutaneous depot below the waist, giving the body a characteristic pear-shaped shape. Men are more likely to accumulate fat around the waist, and their body resembles an apple.

Mostly men are predisposed to fullness around the waist, but many women also suffer from it. In the picture, two women are the same weight (and BMI), but one of them has an “apple” body, and the other has a “pear” body.

So, people with an apple body type accumulate toxic visceral fat. Research shows that a wide waist (a sign of abdominal obesity) clearly indicates the presence of visceral fat.

Abdominal obesity is the main cause of a whole bunch of diseases, united by the term “metabolic syndrome”. Typically, abdominal obesity is diagnosed when the waist circumference exceeds 94 cm or more for men and 80 cm for women. Here are other indicators that allow you to make a diagnosis of metabolic syndrome.

• Elevated levels of blood fat (triglycerides). Triglycerides are fats found in the blood. Their high level leads to increased risk cardiovascular diseases. Triglyceride levels greater than 1.7 mmol/L are generally considered a sign of metabolic syndrome.
• Reduced levels of “healthy” cholesterol - high-density lipoprotein (HDL). HDL cholesterol is a special form of cholesterol that is responsible for reducing the risk of heart disease and stroke. A level of this good cholesterol of 0.9 mmol/L or lower is considered critical.
• Increased arterial pressure. High blood pressure leads to heart attacks and strokes. Blood pressure has a higher (systolic) and lower (diastolic) value. Systolic pressure is above 130 mmHg. Art. and/or diastolic pressure above 85 mm means outside the normal range.
• Elevated blood sugar or pre-diagnosed type 2 diabetes. If the blood sugar level exceeds 5.6 mmol/l, this is a symptom of a disruption in the normal functioning of the body.

If tests have revealed other factors of metabolic syndrome, you should begin an attack on visceral fat and normalize both the psychological and biochemical state of the body.

Is a big belly dangerous for the brain?

Abdominal obesity is a problem for the whole body, but scientists believe that it also poses a threat to the brain. One study assessed the association between abdominal and dementia risk over more than 30 years. The results showed that people with severe abdominal obesity were three times more likely to have dementia.

How exactly does abdominal obesity increase the risk of dementia?

Firstly, abdominal obesity leads to an increased risk of cardiovascular diseases, including strokes. Multiple small strokes in old age cause brain cells to die and can significantly impair brain function (this is called multi-infarct dementia).

Secondly, high blood sugar levels also threaten your health. Abdominal obesity leads to metabolic syndrome and increases the risk of type 2 disease. Elevated blood sugar ( distinguishing feature diabetes) leads to the destruction of proteins in the brain, contributing to its aging. It is not surprising that type 2 diabetes leads to impaired brain function in old age.

Elevated sugar levels destroy proteins in the brain that supply cholesterol. And cholesterol is precisely what the brain needs; it performs a number of essential functions, including ensuring proper communication between nerve cells. Avoiding or eliminating abdominal obesity and related disorders helps maintain mental alertness for years to come.

Waist measurement or weighing?

Waist circumference is a much better indicator of your risk of developing type 2 diabetes than body mass index (BMI). There is a direct link between waist circumference and an increased risk of cardiovascular disease and overall risk of death.

The priority of waist circumference over BMI was confirmed by a study in which the relationship between these indicators and mortality was tracked for 7 years. For every 5 cm increase in waist circumference, the risk of death increased by an average of 9%.

Waist circumference is an indicator of the deposition of fatty tissue in the abdominal area. It's easy to measure. It is important to take these measurements in the same place, using the same instrument. I recommend measuring your waist circumference at your navel. Make sure that the measuring tape is horizontal to the floor along its entire circumference.

I recommend taking measurements while exhaling. Of course, relaxed abdominal muscles will show you a sadder result. If, noticing that your muscles are not in the best shape, you correct the situation by pumping up your abs, then before measuring your waist, exhale, but tighten your abdominal muscles.

Waist size is a reliable indicator, but it doesn't really reflect the small improvements that happen to your body day after day. Therefore, often measuring your waist circumference is a pointless exercise. If you want to monitor your waist size, take weekly measurements for the first few weeks and then once a month.

Weighing does not give any useful information While this alone doesn't measure how successful the fat burning process is, many of us can't avoid the temptation to climb on the scale every day. In fairness, it is worth noting that using the scales is easy and convenient, and their readings make it possible to notice even the most modest successes that cannot be assessed when measuring waist circumference.

Still, keep in mind that weight fluctuations can occur regardless of what you eat. For example, on a hot, dry day, we can easily lose about a kilogram as a result of dehydration.

It is also true that changes in weight may not be related to fluctuations in fat mass. Let's say that healthy but salty food causes a small jump in weight due to the fact that it retains water in the body. It's because of these daily fluctuations that I suggest weighing yourself no more than once a week.

Discussion

Comment on the article " Thin waist: Benefit for health. Why is belly fat dangerous?

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From problem areas, fat goes into the last layer. queue, but comes first. You won’t be able to lose weight locally in a problem area; you can only lose weight entirely, then this area will become smaller. So - count calories, reduce your diet, pay attention...

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Small waist: health benefits. Why is belly fat dangerous? The belly grows from below. At the beginning of pregnancy, the uterus is located still deep, at the level of approximately the 12th week of pregnancy, this place becomes warmer and more elastic to the touch, and Day One.

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Is it possible to correct such a figure deficiency as the lack of a waist? She was never (thin), even in her youth, when she was quite slim. I have a figure male type, after the first birth I gained a lot of weight, now (after the second child) I have lost weight, not to the point of ideal...

Why is belly fat dangerous? Waist measurement or weighing? Humanity comes in a variety of shapes and sizes. For some, fat is deposited at the waist, for others (especially women), the hips and buttocks become problem areas.

Small waist: health benefits. Wide waist: the dangers of belly fat. The main reserves of fat are located under the skin and keep your back straight and try to reach for your hand with your whole body.

Doctors are finding a link between fat deposits around and above the waist, common in men and older women, and heart disease, as well as diabetes, hypertension, strokes and an increased risk of certain types of cancer.

Research conducted at the University of South Florida in Tampa found that women with breast cancer were 45 percent more likely to have deep abdominal fat deposits than those without the disease. And a study of pairs of identical twins conducted at the National Heart, Lung, and Blood Institute (USA) showed that the brother, who had gained overweight, there were significantly more prerequisites for the occurrence of cardiovascular diseases.

Most of us think that if we grab two centimeters of fat when we pinch ourselves, we should stop eating ice cream. But the fat that can be grabbed with your fingers, that is, located directly under the skin, is actually harmless. Much more serious problems arise from visceral fat, which is deposited around such vital internal organs like the intestines and liver. "The health threat is not determined by how much excess fat you have, but by where it is concentrated," says Dr. Arthur Frank, medical director of the obesity program at George Washington University.

How do you know if you need to lose belly fat without resorting to expensive scans or magnetic resonance imaging?

There is a simple and correct way: calculate the ratio of your waist to your hips. Divide your waist circumference (at its thinnest point) by your hip circumference (at its widest point). For a person with a waist size of 68.5 centimeters and a hip size of 98 centimeters, this coefficient is 0.7.

Washington-based obesity specialist Dr. Uzin Callaway says that if the ratio is above 0.80 for women and 0.95 for men, they should lose their belly.

Despite all the dangers, many people find that getting rid of excess belly fat is very easy - if you separate the myths from the facts. These tips will help you succeed where many fail.

Remember, men and women lose weight differently. Any woman who begins to struggle with her stomach in the company of a man will face the same disappointment as Nancy Johnson. Dr. Frank explains: "When a man and woman of the same height and weight receive the same nutrition and the same physical exercise, a man loses weight faster. Why? Because per pound of weight, men have more "lean" tissue, and this is what burns fat." To achieve even half of what men achieve, most women have to put in much more effort than they expect.

Some people believe that men have more willpower, but this is not true. "Both sexes love fatty foods," says Adam Drewnowski, director of the human nutrition program at the University of Michigan. His research shows that women prefer to consume fats in sweet forms: pies, cakes and chocolate, while men eat more salty foods. fatty foods: fried potatoes, smoked sausage, sausages. Therefore, support each other if you and your spouse decide to regain your slim figure. Consider the biological differences between you.

Find out for yourself the truth about low-fat products. Fad and crash diets can often help you shed pounds quickly, but mostly due to water and muscle mass. To permanently remove the belly, you need to get rid of excess fat. Most experts recommend a diet low in saturated fat, including fresh fruits, vegetables and starchy foods, e.g. brown rice, whole grain bread and pasta. You've certainly heard that pasta is "bad" for you, what happens in your body when you eat it? chemical reaction with the participation of insulin, as a result of which you become even fatter. But Dr. Gerald Reaven of Stanford University says that's not true. “Insulin doesn’t make you gain weight. It’s not the pasta that makes people fatter,” he says. “It’s the excess calories that make people gain weight.”

If you are healthy, forget these fears. “Eat spaghetti calmly. It’s healthy,” says Dr James Hill, associate director of the Center for Human Nutrition at the University of Colorado. - Just don't eat too many of them. Any food, if you eat too much of it, can make you fat." The only important caveat: if you suffer from a metabolic disorder called insulin resistance, be careful with low-fat diets. If you replace too many calories with saturated fat, (butter, cream and eggs), calories from carbohydrates (pasta, rice, potatoes and low-fat desserts), Riven warns, may raise your blood sugar or increase your risk of heart disease. If you are insulin resistant, consult your doctor.

This whole pasta confusion reveals a very... important point: There is no one “right” diet for everyone because not everyone gains weight the same way. It's not about how much fat there is in your food, it's about how many calories it contains. To lose belly fat, you must get calories from a variety of healthy foods.

Exercise at your own pace. Squats help improve abdominal muscle tone. But in order to remove deep fat, you must strengthen all the muscles of the body. You may not feel your stomach getting flatter when you train your shoulder muscles, glutes, or thigh muscles, but it does. There is no consensus among experts about which exercises give the greatest effect. Some people prefer strength training, lifting dumbbells and exercising on machines; others recommend running, cycling and swimming, which increase oxygen exchange.

After hearing conflicting advice, you may decide to combine both types of exercises to achieve maximum benefits. But for beginners, it's important to just start moving. In a study at Queen's University in Ontario, Canada, two groups of obese women were given the same low-fat diet. One group “lost” weight by running and swimming, the other worked out on weight machines. After 16 weeks, it turned out that women in both groups had reduced the amount of fat around their waist to about the same extent.

At what pace should you perform the exercises? It may seem surprising, but when you're not at your best, slow, low-impact exercise can be more beneficial. In a study conducted at the Cooper Institute for Aerobic Research in Dallas, overweight women were divided into three groups: fast walkers, moderate walkers and "turtles." Who lost the most fat? "Turtles"! “This is just a theory,” says John Lunkam, who led the study, “but the idea is that our bodies burn two types of fuel: glycogen, which can be compared to high-octane gasoline, and fat, which is more like low-octane gasoline. In all likelihood, If you're pushing your body in racecar mode, you need high-quality fuel, but if you're walking leisurely, your body may use more low-quality fuel, which is fat."

pay attention to bad habits. Weight gain under stress is common and does not only affect men. When Yale University researchers studied a group of 41 overweight women aged 18 to 40, they found that those with abdominal fat deposits produced significantly more of the hormone cortisone under stress they couldn't handle. cope with. “We know that the stress hormone cortisone, in combination with adrenaline, stimulates the deposition of fat in the abdominal cavity,” says Dr. Redford Williams, professor of psychiatry at Duke University. “Stress probably causes our body to redistribute fat, transfer it from other areas, e.g. from the hips to the stomach."

Trying to cope with stress by smoking or drinking can lead to double trouble. Compared to nonsmokers of the same height and weight, smokers have a higher waist-to-hip ratio and carry more dangerous, deep-lying fat. "Most thin smokers will say, 'I can't quit smoking because then I'll get fat and die,'" says Dr. William Castelli, director of the Framingham Heart and Vascular Institute. "But even if they do become fat when they quit smoking, "They will still extend their lives by quitting. The mortality rate among thin smokers is nine times higher than among thin non-smokers."

Likewise, heavy drinkers have a higher waist-to-hip ratio and more deep-set fat than abstainers. But it cannot be said that every glass of wine you drink is fraught with danger. "If you drink no more than two drinks a day, it's unlikely to increase abdominal fat," says Dr. Scott Weiss, assistant professor of medicine at Harvard University.

Don't make excuses for yourself. They only harm your health. There is a common belief that "as people age, it is inevitable that they get fatter." It's just funny: a person can't be too old to remove his belly. At Washington University School of Medicine in St. Louis, a group of men and women in their 60s and 70s began exercising for the first time in years. After 9 to 12 months, men lost more weight than women, but as a proportion of body weight, both lost the same amount of fat, especially around the waist.

What about the trendy excuse that your weight problems are due to genetics? Forget about it. Even if you have a lot of fat people in your family, you can still reduce your waist size. Claude Bouchard, professor of physiology physical exercise from Laval University in Quebec, concluded that only 35-40 percent of the difference in weight between people of the same height is explained by genetic factors. The remaining 60-65 percent is up to you.

So throw away all the excuses, get out of your chair and take care of your waistline - and your health!

Want to know the secret to truly getting rid of waist fat? Throw out the sugar...

Waist fat, like most types of abdominal fat, can be difficult to get rid of, and for many people it persists even after they have lost weight in other parts of the body.

But, contrary to popular belief, abdominal exercises, crunches, or even targeted exercises for the obliques (those underneath the rolls of fat around your waist) will not reduce fat in problem areas.

The key is more A complex approach, which involves both changes in diet and high-intensity interval training (HIIT), which I’ll talk about below.

However, once you burn off excess fat, you can reap significant benefits with more targeted exercises, like this 10-minute workout for waist fat.

Work on waist fat in just 10 minutes of exercise

The following complex, as recommended by the resource Health(Health), must be repeated three times, and each exercise must be performed immediately after the previous one. Try incorporating it into your workout routine three times a week to tighten your obliques and strengthen your core.

40 lumberjack exercises (20 on each side)

"Hold the weight in one hand and stand with your feet hip-width apart. Shift your body weight to your left leg. Start by holding the weight with both hands at your left shoulder.

Then twist to make a chopping motion down toward your right hip. Let your feet and knees also rotate as you twist. Raise the weight back to your left shoulder and perform another 20 reps.Now switch sides - do the same with the right side."

50 Russian crunches

" Sit on the floor, bend your knees and place your feet on the floor. The body should be located at an angle of 45 degrees to the floor. Hold a dumbbell with both hands. Lift your feet off the floor, crossing them at the ankles and balancing on your buttocks. From this position, rotate your body to the right and touch the dumbbell to the floor next to you.

Then turn to the left and touch the dumbbell to the floor to your left. Repeat back and forth, keeping your balance with your legs and making sure your body doesn’t touch the floor."

30 side plank hip raises (15 on each side)

" Get into a side plank position with your elbow on the floor and your legs and hips on the floor. Tighten your abs and, keeping your body in a straight line, lift your lower half of your body off the floor to assume a straight plank position. Lower yourself to the floor and repeat again. Perform 15 lifts on your right side and 15 on your left."

30 bicycle crunches

" Lie on your back, bend your knees and place your hands behind your head. Don't clasp your hands. Tightening your abs, lift your shoulders and upper back off the floor.

At the same time, bring your right elbow towards your left knee so that they touch each other in the middle of the body. Now change sides - with your left elbow, reach towards your right knee. Continue as quickly as possible, making sure to keep your body off the floor."

Want to know the secret to truly getting rid of waist fat? Throw out the sugar

When 24 adults performed seven abdominal exercises, five days a week for six weeks, they did not lose weight. not an ounce fat - neither on the stomach nor on any other part of the body. This is explained by the fact that that about 80% of the ability to reduce excess body fat is determined by what you eat, and the remaining 20% ​​is due to fat burning exercises and other habits healthy image life.

If your diet is based on sugar/fructose and processed junk food, your chances of losing waist fat and getting flat, ripped abs are slim—even if you work out religiously. You simply won't see your abs unless you reduce your overall body fat, and a poor diet will cause your body to retain excess fat despite your best efforts.

The two most important nutritional factors are:

• Reducing or eliminating sugar from your diet. This includes ALL types of sugar and fructose, whether refined or "natural" such as agave or honey, as well as all grains (including organic ones), since they are quickly broken down into sugar in the body.
• Increase healthy fat content in the diet- such as coconut oil and animal-based omega-3 fats

One of the most detrimental effects on your weight loss goal is fructose. which is hidden in so many processed foods and drinks that it is almost impossible to avoid unless you change your food shopping and preparation habits.

By avoiding processed foods altogether and leaning instead on whole, preferably locally grown, natural foods prepared at home, you can get around one of today's biggest dietary hurdles.

The good news is that once you make these changes, the desire to eat the foods you gave up will disappear. This is especially true in the case intermittent fasting , which is one of the most effective ways get rid of fat in the body.

For optimal fat burning, perform HIIT two or three times a week

If your goal is to lose belly fat, spend 20 minutes two or three times a week high intensity interval training(not necessary anymore because you can easily overdo it).

This short intense workout circuit is one of best exercises for fat burning, as it improves energy intake and expenditure due to its positive effect on muscle growth and the quality of muscle fibers.

Muscle tissue burns three to five times more energy than fat tissue, so as you build muscle, your metabolic rate will increase, allowing you to burn more calories, even while you sleep.

In addition, several studies have confirmed that exercise in short bursts with rest periods between them burns more fat than continuous exercise throughout the entire workout.

Another important benefit of HIIT is its ability naturally increase the body's production of human growth hormone (HGH), which is also called the “fitness hormone”.

Growth hormone is a synergistic, fundamental biochemical factor that promotes muscle growth and effectively burns excess fat.

Try these modified push-ups to work your abs.

Push ups not just strengthen the upper body. They also strengthen and tighten the abdomen. Some even consider them to be the perfect ab exercise if done correctly. I turned it on brief information about the basic rules for doing push-ups specifically for the abs.

If you want to work your abs, then while doing push-ups, try:

• Assuming a plank position, pull your belly button in. The navel is attached to the transverse abdominal muscles - that inner membrane that holds the intestines from the inside and provides the spine and vertebrae with good, strong support, like a belt. Therefore, by drawing it in, you begin to contract the deep-lying internal transverse abdominal muscles.
• Next, do a Kegel exercise. Are you familiar with this term? more women than men. To perform a Kegel exercise, tighten the muscles in the lower part of your pelvis and keep them in that position as if retracted. For men who are not familiar with this term, it is like trying to stop urinating in the middle of the process. This squeeze will help you feel your abdominal muscles and focus your attention on them.
• Try dumbbell rows while doing push-ups. Start with a weight appropriate for your current fitness level and move up to a heavier weight as you get stronger. Position the dumbbells at a 45 degree angle; pull your navel in; tighten your pelvic floor muscles (Kegel exercise) and inhale as you lower your upper body toward the floor.

Exhale as you rise, and when you fully straighten your arms, perform a row - pull the right dumbbell to your chest. On your next push-up, pull up the left dumbbell.

This advanced technique will allow you to work the abdominal muscles from the sides, as well as the deep lying core muscles.