how to remove belly and sides correctly

Walking burns calories

People who are more physically active burn more calories. Photo: Pexels.com (Creative Commons License)

Your body needs energy (in the form of calories) for all the complex chemical reactions that allow you to move, breathe, think and function normally.

However, daily calorie needs vary from person to person and depend on factors such as your weight, gender, genes and activity level.

It is well known that you need to burn more calories than you consume to lose weight [6].

Additionally, people who are more physically active burn more calories [5, 7].

However, modern living and working conditions may mean that you spend most of the day sitting, especially if you have an office job.

Unfortunately, a sedentary lifestyle can not only contribute to weight gain, but can also increase the risk of health problems [8].

Trying to do more walking exercises more often can help you burn more calories and reduce these risks [9].

In fact, walking a mile (1.6 km) burns approximately 100 calories, depending on your gender and weight [10].

One study measured the number of calories burned by non-athletes who walked at a brisk 3.2 miles (5 km) per hour or ran at 6 mph for about a mile. It turned out that those who walked at a fast pace burned an average of 90 calories per mile [7].

Additionally, although running burned significantly more calories, on average it only burned about 23 calories per mile, meaning both forms of exercise contributed significantly to the number of calories burned.

To increase the intensity of your walk and burn even more calories, try walking on routes with hills or slight inclines [11].

SUMMARY: Walking burns calories, which can help you lose weight and keep it off. In fact, walking just one mile burns about 100 calories.

If you rush to lose weight quickly on your own, you can simply put your body into the so-called fasting mode. This means that your metabolism will begin to slow down - and accordingly, your body will begin to store fat to store energy for the future. It has been proven that a sharp reduction in the number of calories causes the opposite effect - weight loss stops. Photo: Pexels.com (Creative Commons License)

Exercises

To correct the abdominal area, you should pay great attention to physical exercise. We present to your attention some of them.

1. While standing, lean forward (legs slightly bent). Inhale deeply, then exhale completely and forcefully draw in your stomach. Hold this position for a few seconds, relax, and then repeat the exercise again (10 times). 2. Lie on your back with your head and shoulders on the pillow. Pull your stomach in, hold the position for a few seconds and relax (repeat 10 times). 3. In a lying position, put your hands behind your head, bend your legs and place your feet on a low bench. Raise your head, trying to reach your chin towards your chest. Also lift your shoulder blades off the floor, strongly contracting your abdominal muscles. Hold the position for as long as possible, and then return to IP. Repeat 3-5 times. 4. Sitting on a bench, fix your feet and slowly lean back, trying to touch your head to the floor. Repeat 3-5 times. 5. In a standing position. Slightly lift your right leg bent at the knee. If it is difficult to maintain balance, then rest on the floor with the tip of your thumb. Stretch your arms to the sides. Use your obliques to lift your right thigh up and down (at a slow pace). Work the left side in the same way, performing the exercise 10 times.

Losing belly fat is quite difficult, but with the right amount of persistence you will definitely succeed. And don’t forget - any methods will be ineffective without revising your nutrition plan.

Helps maintain muscle mass

When people cut calories and lose weight, they often lose some muscle in addition to fat.

This can be counterproductive since muscle is more metabolically active than fat. This means that it helps you burn more calories every day.

Exercise, including walking, can help counteract this effect, maintaining muscle mass while losing weight.

This can help reduce the decline in metabolic rate that often occurs with weight loss, making it easier to maintain your results [12, 13, 14, 15].

What's more, it may reduce age-related muscle loss, helping you maintain more muscle strength and function [16].

SUMMARY: Walking can help prevent the muscle loss that occurs when you lose weight. This helps minimize the decrease in metabolic rate that occurs when you lose weight, making it easier to keep the pounds off.

Walking burns belly fat

Storing a lot of fat around your belly has been linked to an increased risk of diseases such as type 2 diabetes and heart disease [17].

In fact, men with a waist circumference greater than 40 inches (102 cm) and women with a waist circumference greater than 35 inches (88 cm) have abdominal obesity, which is considered a health risk.

One of the most effective ways to reduce belly fat is to regularly participate in aerobic activities such as walking [18, 19].

In one small study, obese women who walked for 50 to 70 minutes three times a week for 12 weeks saw an average reduction in waist size of 1.1 inches (2.8 cm) and a loss of 1.5% body fat [ 20].

Another study found that people on a calorie-controlled diet who walked for one hour five times a week for 12 weeks lost 1.5 inches (3.7 cm) off their waistline and 1.3% more body fat. , compared to those who followed only the diet [21].

Other studies on the effects of brisk walking for 30–60 minutes per day have shown similar results [22].

SUMMARY: Regular participation in moderate-intensity aerobic exercise, such as walking, helps people lose belly fat.

Regular walks help burn belly fat and improve your mood. Photo: Pexels.com (Creative Commons License)

Self-massage techniques for losing weight on the abdomen and sides

Losing weight at home is not difficult. The main factor for success is patience, willpower and the use of additional funds. For example, if you do not control your diet and do self-massage in order to get rid of a sagging belly, then you will have to wait a long time for the result. With a combination of diet, massage treatments and lifestyle changes, the effect will become noticeable after seven days.

The session of the procedure for getting rid of the fat apron occurs in several stages:

1. Impact on the skin of the abdomen by pinching.
2. Using the water pressure in the shower as a means of massaging the abdomen.
3. Using honey or essential oil to massage the abdomen.
4. Removal of belly fat using vacuum (cupping).
5. Help from massagers.

Pinch

Technique for performing the first stage of self-massage:

• taking a supine position (legs bent at the knees);
• preparing the skin of the abdomen and sides with massage movements (stroking);
• a part of the skin, starting from the area below the navel, must be collected with your fingers and lightly pressed between the index finger and thumb;
• movements are carried out with minimal effort; the skin must be pinched gradually, moving clockwise around the navel;
• similar tucks affect the side area;
• the second round of massage movements is performed with great effort (an imitation of squeezing out fat occurs);
• after the procedure, the skin will turn slightly red (you should massage the problem area as if trying to squeeze out fat);
• The session must be performed for at least 10 minutes;
• after pinching the abdomen, you should proceed to the second stage of massage (water or vacuum);
• The effect of the massage will improve if you additionally pump your abs in several approaches.

Vacuum or can

Not only fat, but also liquid accumulates under the skin. Both substances play a major role in the appearance of a fatty apron. A sagging belly causes discomfort to a woman. After pinching the skin, a softening effect occurs. The purpose of vacuum massage is to remove fluid and fat deposits. The procedure is easy to do with the help of two or three jars, which are sold in any pharmacy. Additionally, you will need essential oil or cream.

How to remove folds on the stomach with vacuum cups:

• First, the skin of the abdomen and sides must be warmed by carefully pinching;
• self-massage is performed while lying on your back;
• the surface of the abdomen is lubricated with a small amount of essential oil;
• the jars must be installed so that the skin is absorbed into them no more than 1.5 cm;
• lying on your back, move the cups with your hands clockwise around the navel (the belt area should be excluded);
• massage procedure time – 10 minutes;
• After the massage, it is advisable to remain at rest for some time (the abdominal area should be covered with a terry towel).

It improves your mood

Exercise is known to improve your mood.

In fact, physical activity improves mood and reduces feelings of stress, depression and anxiety [23, 24].

This happens because your brain becomes more sensitive to the hormones serotonin and norepinephrine. These hormones relieve feelings of depression and stimulate the production of endorphins, which make you feel happy [25].

This is a big advantage in itself. However, the improved mood of regular walking can also help ease the habit.

In fact, some studies have shown that if you enjoy physical activity, it may increase the likelihood that you will continue to do it [26, 27, 28].

People tend to exercise less if they don't enjoy it, which may be a result of exercise stress [27].

This makes walking a great choice as it is a moderate-intensity exercise. This may motivate you to walk more rather than give up.

SUMMARY: Regular activities that you enjoy, such as walking, can improve your mood and make you more motivated to maintain it.

Walking can help you lose weight

Many people who lose weight eventually gain it back [29].

However, regular exercise plays an important role in maintaining weight loss [30].

Regular exercise such as walking not only helps increase the amount of energy you burn daily, but also helps you build muscle mass so you can burn more calories, even at rest.

Additionally, engaging in regular moderate-intensity exercise, such as walking, can improve your mood, making you more likely to stay active in the long term.

A recent review found that to maintain a stable weight, you should walk at least 150 minutes per week [31].

However, if you have lost a lot of weight, you may need to exercise more than 200 minutes per week to prevent you from regaining it [32, 33].

In fact, research has shown that people who exercise the most tend to be the most successful at maintaining weight loss, while people who exercise the least are able to regain weight [34].

Incorporating more walking into your day can help you increase the amount of exercise you do and help you reach your daily activity goals.

SUMMARY: Staying active and moving more by walking throughout the day can help maintain weight loss.

Remember that by taking more walks throughout the day, you will burn more calories and lose weight. Photo: Pexels.com (Creative Commons License)

How stress affects visceral fat

Stress haunts (and overtakes) everyone. What matters is whether you know how to deal with it. There are many ways to do this: meditation, communication with friends and family, exercise, etc. Of course, the most effective method of managing stress is exercise, which not only helps calm your nerves, but also helps burn fat.

If you want to remove belly fat, use an integrated approach - as practice shows, it is the most effective. Remember that even seemingly minor lifestyle changes can significantly improve your health, while strict, unbalanced diets can only harm it even more.

How to Incorporate More Walking into Your Lifestyle

Being more physically active has many benefits, including improved fitness and mood, reduced risk of disease and increased likelihood of living a longer, healthier life.

For this reason, it is recommended that people get at least 150 minutes of moderate-intensity exercise per week.

In walking terms, this means you should be walking about 2.5 hours per week (at least 10 minutes at a time) at a brisk pace. Getting more exercise provides additional health benefits and further reduces your risk of disease.

There are many ways to increase your walking and achieve this goal.

Below are some ideas:

• Use a fitness tracker and record your steps to motivate yourself to keep going [35].
• Make it a habit to walk briskly during your lunch break or after lunch.
• Ask a friend to join you for an evening walk.
• Walk your dog every day or join friends on their dog walks.
• Take a walking meeting with a colleague instead of a meeting at a desk.
• Run errands, such as taking the kids to school or walking to the store.
• Go to work. If it's too far, park your car further away or get off the bus a few stops early and walk the rest of the way.
• Try choosing new and challenging routes to keep your walks interesting.
• Join a walking group.

Every little bit helps, so start small and try to gradually increase the number of walks per day.

SUMMARY: Incorporating more walks into your day can help you burn more calories and lose weight.

If you want to not only lose weight, but also always stay in good shape, you need to combine physical activity with a healthy diet. Photo: Pexels.com (Creative Commons License)

How to remove belly fat depending on its type

?olga_den_f ( olga_den_f

) wrote, 2016-03-20 21:35:00olga_den_f
olga_den_f
2016-03-20 21:35:00 *An ugly hanging or protruding belly that appears out of nowhere terrifies many girls and women.

In order to successfully restore your figure to its original form, you must remember: to successfully get rid of unwanted forms, you must first find the cause of the appearance of the belly, eliminate it, and then bring your body back to normal. That is why esthet-portal.

com will tell you about the external features of different types of bellies, the reasons for their appearance and ways to get rid of the belly, depending on its type and the reason for its appearance.

Types of bellies: external signs, causes and methods of disposal

Changes in the usual work and appearance of the human body always have a reason.

The same applies to the appearance of a certain type of belly: for some, the belly increases as a result of a general increase in body weight, for others - as a result of eating certain foods, etc.

To remove belly fat with a minimum of effort, we recommend that you determine the cause of its appearance and neutralize it. Below we will tell you how to cope with the 6 types of bellies:

* wine; * bloated; * stressed; * pear-shaped; * mommy; * hypothyroid.

Belly type: “wine” - why it appears and how to remove it

As a rule, this type of belly looks like an apple and sticks out mainly in the front, and there are much fewer extra centimeters on the hips and butt compared to the belly. The reason for the appearance of this type of belly is alcohol abuse, as well as the absorption of too many refined carbohydrates.

Pay attention!

The belly takes on this shape due to the way alcohol is processed in the body.

Interesting: How to remove hollows on the buttocks

Fat can accumulate in two forms: * replenish subcutaneous fat, which accumulates directly under the skin; * accumulate in the omentum - a deeper layer of adipose tissue behind the muscular wall of the stomach, such fat can also lie between internal organs; This type of fat is the main cause of an apple-shaped belly because it pushes the abdominal wall forward.

The reason for the deposition of visceral fat is the sensitivity of fat cells to the effects of insulin, a hormone that regulates the amount of fat deposited in the body.

When sugars, which are quickly formed from alcohol, hit the body, insulin is produced, which “tells” the body to store fat in a deeper layer, especially if there is no room left for it in the subcutaneous space. In addition, alcohol slows down the body’s process of burning fat, since the liver, which manages this process, is busy urgently neutralizing toxins that enter the body with alcoholic beverages. Alcohol slows down metabolism by 70%, so drinkers often gain extra inches, especially around the waist.

How to deal with wine belly type

Limit your intake of alcohol and refined carbohydrates. Despite the fact that a 250 ml glass of wine contains 228 calories, you will not feel full after drinking it. Moreover, alcohol stimulates appetite, and this, along with a slowdown in metabolism, leads to the accumulation of unnecessary fat in the body.

Type of belly: “bloated” – what causes it and how to get rid of it

This type of belly is clearly defined and protrudes forward, looking like the top of a cupcake. At the same time, the skin becomes tense; this is clearly felt when touching the stomach. A bloated stomach often feels like there is a balloon inside.

As a rule, such a stomach looks normal in the morning, but throughout the day it inflates like a balloon, especially after eating. It is noteworthy that such a belly does not add extra pounds to the scale. The main reason for the appearance of this type of belly is the accumulation of gases.

As food is broken down in the digestive system, the bacteria that feed on it produce large amounts of gases as a byproduct. If it is difficult for bacteria to break down certain foods, the fermentation process begins, which also leads to the formation of gases, causing the abdominal walls to bulge forward.

Eating large amounts of food along with constipation, as well as certain foods, can cause bloating.

How to deal with bloated belly

It is important!

Try to avoid foods that cause bloating. For most people, these are fermentable oligo-, di-, monosaccharides and polyols: * artificial sweeteners; * wheat; * onions and garlic; * plums and cherries; * mushrooms; * beets, etc.

People intolerant to milk and dairy products should avoid such products. To avoid bloating, it is also not recommended to overeat. Observe which foods make your stomach bloated and limit their consumption as much as possible.

Belly type: “stressed” – why it appears and how to remove it

The stress type of belly also protrudes forward, but it is softer and more saggy than the wine type. Often, this type of belly begins to bulge under the bust and hangs over the waistband of the trousers. The reason for the appearance of this type of belly is that in stressful situations, cortisol helps sugar get into the bloodstream so that the body has energy to save itself.

However, if you don't exercise, this excess energy has nowhere to go, so it goes into fat. Under conditions of constant stress, fat reserves “crawl” closer to the liver so that they can be quickly converted into energy during the next stressful situation.

How to deal with a stressful stomach type

The answer is obvious: learn relaxation and stress management techniques, for example, deep breathing and meditation, take care of healthy sleep and consumption of “slow” carbohydrates, eat slowly.
Abdomen type: “pear-shaped” - causes of appearance and relief
If you have a fairly thin waist, but a “lump of fat” sticks out above the bikini area, and the hips and buttocks are disproportionately large, this area becomes like a pear. The reason for the appearance of this type of belly is an increased level estrogen.

This feature may be congenital or result from hormonal imbalance caused by other diseases or problems, such as endometriosis or fibrosis.

Another reason for an increase in estrogen levels is the use of synthetic forms of this hormone with meat or other products, as well as taking birth control pills. The fact is that estrogen is responsible for “sharpening” feminine curves during puberty in preparation for childbearing.

Helpful advice!

If fat cells in areas sensitive to female sex hormones continue to be stimulated, a woman's figure becomes pear-shaped, which usually becomes apple-shaped after menopause.
How to get rid of a pear-shaped stomach?
Avoid foods with saturated fats, which can contain high levels of estrogen. Increase the amount of fiber in your diet: seeds, green leafy vegetables, which bind excess estrogen and help remove it from the body.

Belly type: “mommy” – why it appears and how to get rid of it

After childbirth, many women often develop a type of abdomen called the “mommy tummy,” which is characterized by sagging. Causes: During pregnancy and childbirth, the abdominal muscles separate so that the uterus and abdomen can expand.

After the baby is born, the two sides of the muscles that form the abs should naturally return to their original state. If this does not happen, the belly after the birth of the child does not look very attractive. The reason for this is a weakening of the abdominal wall.

Half of women who give birth experience diastasis of the rectus abdominis muscles. In 30% of women, the problem disappears on its own.

What should the rest of us do?

The rest are recommended to strengthen their muscles - you need to contact a specialist who will select the right set of exercises. Yoga, planks and pelvic raises can also be included in this routine.

Abdominal type: “hypothyroid” – where it comes from and how to fight it

This type of belly, as a rule, does not come alone - chubby arms and legs, as well as other parts of the body, make you look chubby. The reason for the appearance of this type of belly is a malfunction of the thyroid gland, namely hypothyroidism.

As a result, the butterfly-shaped gland produces little thyroxine, which controls the rate at which calories are burned. If you don't burn all the calories you absorb, they begin to be stored as fat throughout your body.

How to get rid of hypothyroid belly type

Pay attention!

Hypothyroidism must first be diagnosed. To do this, you need to consult a doctor. Hypothyroidism also causes fatigue, constipation, and cold extremities.

However, many patients do not assume that such harmless symptoms may be signs of thyroid dysfunction. The doctor may prescribe special hormonal medications for treatment.

You can also combat this disorder by eating iodine-rich foods.

Source: https://olga-den-f.livejournal.com/467967.html

Conclusion

Walking is a moderate-intensity exercise that can be easily incorporated into your daily routine.

The simple act of walking can help you lose weight and belly fat, as well as provide other excellent health benefits, including reducing the risk of disease and improving your mood.

In fact, walking just one mile burns about 100 calories.

If you want to lose weight, you'll get better results by combining increased physical activity with healthy changes to your diet.

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Updated: September 2020.