Dear friends! Stay up to date with the latest nutrition news! Get new tips on healthy eating! Don't miss new programs, lessons, trainings, webinars! Let's get slim together, because together it's easier! To do this, leave your contact details and you will not miss anything new and interesting. STAY IN TOUCH!
A protruding belly is a problem in modern society. Often even incomplete people suffer from this problem. And the reason is simple - a sedentary lifestyle. All of us, modern people, have become hostages of global computerization, which has replaced games, communication, walks and many other joys of life. I won’t say what happens to our body from sitting on our backside for a long time. These are not only figure problems, but also diseases of the spine, joints, blood vessels and much more. Today I will tell you how a modern person can solve the problem of a bulging belly, “flabby” legs and back. Everyone can do this.
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)
Benefits of walking for weight loss
Walking is also part of cardio training. Of course, while walking in an hour you will not burn as many calories as in an hour of running, but walking also has its undeniable advantages.
Firstly, this is accessibility. Anyone can do walking, without exception, even people suffering from varicose veins. You just need to choose the pace and distance correctly.
Secondly, walking, unlike running, does not carry a colossal load on the spine, knees and feet.
Thirdly, running requires special tracks - you can walk anywhere, even on grass.
While walking, you can talk, listen to music, contemplate the world around you, and even call a friend.
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.
Methods for dealing with belly fat in a teenager
Young people don't really try to watch the food they eat, and this can trigger the need to lose belly fat for a teenager by eating healthy foods and exercising.
A significant number of teenage children do not consider it necessary to think about what they eat as daily food. After all, they love everything sweet, carbonated, starchy, and fast food. Such products, in turn, of course, can cause unnecessary weight and a young girl or guy to develop a belly fat.
It is important to organize a conversation with your child and talk about the need for both proper nutrition and physical activity. You can use this complex together with your child to show yourself that everything is possible.
Pump up your abs together. You need to select a certain amount and nature of exercises for problematic areas. Make your teenager walk and run a lot. You can buy a dog that he would walk and thereby not sit still, but would involuntarily engage in walking and running.
Interesting: How to effectively remove belly fat
Teach you to eat healthy foods: cereals, fruits, vegetables. Remove fried, fatty, and sweet foods from your diet. Limit your consumption of potatoes in any form. After all, how else is it possible for a teenager to lose belly fat? The answer is simple - only using the methods that were discussed above.
Source: https://arenew.ru/metody-borby-s-zhivotom-u-podrostka/
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)
Pedestrian review
My friend, a not thin lady, started walking actively every day for 2-3 hours. And after a week, the volume of her stomach decreased by 5 cm. At the same time, she did not deny herself sandwiches and cookies. But when I excluded sausage, rolls and sweets from my diet, I began to rapidly lose weight. And what’s very pleasant is walking, which tones the muscles and helps you gain beautiful shape: firm buttocks, slender legs and a straight back.
Now let’s break away from the computer and go for a walk...
Author of the article: Alexandra Petrovicheva (psychologist-nutritionist). I help people gain weight, teach them how to eat healthy, how to get rid of addiction to sweets, overeating and psychological dependence on food.
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.
When to walk to lose weight
You can walk at any time of the day. Whenever you want. But to see the result, you won’t be able to shirk. You should walk several kilometers every day and preferably at a brisk pace! I’ll tell you a secret that if you actively move your legs, you can allow yourself weaknesses: ice cream or a bun. You will still burn the carbohydrates you consumed. But if you are interested in losing weight quickly, then add to walking the exclusion of sugar and bread from your diet, and excellent results will not be long in coming!
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)
Rules for performing the procedure at home
Abdominal massage for weight loss can be done at any time. It is recommended to do the procedures in the morning or evening, but the main nuance is their daily implementation. You shouldn't choose just one type of exercise. The effectiveness will be much greater if you combine all of their types in one session. You need to start self-massage in a lying position. Where to do this (on the rug, on the bed, on the floor) does not matter.
A special rule concerns meal times. A massage to lose weight on the abdomen and sides should be done one hour before meals or at least two hours after it. During the procedure, the muscles relax as much as possible. To achieve this state, it is recommended to bend your knees. When exposed to skin, slight redness will appear. This nuance is confirmation that the exercises are being performed correctly.
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 does walking work?
While walking, you not only burn consumed calories, but also train the muscles of your abdomen, hips, legs, and back. Imperceptibly, step by step, your body will begin to tighten, and within a week of active walking you will see the result! And what a beneficial effect walking has on the functioning of the intestines and other organs of the digestive tract and cardiovascular system! People suffering from constipation will solve this problem once and for all! Just don’t forget to take a bottle of clean water with you on the road, at least a half liter. And while you're walking, empty it.
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.
Sources:
- www.ncbi.nlm.nih.gov/…/16534088 (English)
- www.ncbi.nlm.nih.gov/…/22818936 (English)
- www.ncbi.nlm.nih.gov/…/PMC3501820/ (English)
- www.ncbi.nlm.nih.gov/…/PMC2931400/ (English)
- www.ncbi.nlm.nih.gov/…/9181668/ (English)
- www.ncbi.nlm.nih.gov/…/28214525 (English)
- www.ncbi.nlm.nih.gov/…/22446673 (English)
- www.ncbi.nlm.nih.gov/…/23798298 (English)
- www.ncbi.nlm.nih.gov/…/18562968 (English)
- www.ncbi.nlm.nih.gov/…/20613650 (English)
- www.ncbi.nlm.nih.gov/…/11744658 (English)
- www.ncbi.nlm.nih.gov/…/28507015 (English)
- www.ncbi.nlm.nih.gov/…/7713045/ (English)
- www.ncbi.nlm.nih.gov/…/19276190 (English)
- www.ncbi.nlm.nih.gov/…/24457527 (English)
- www.ncbi.nlm.nih.gov/…/20591106 (English)
- www.ncbi.nlm.nih.gov/…/18220642 (English)
- www.ncbi.nlm.nih.gov/…/21951360 (English)
- www.ncbi.nlm.nih.gov/…/17637702 (English)
- www.ncbi.nlm.nih.gov/…/25566464 (English)
- www.ncbi.nlm.nih.gov/…/12439651 (English)
- www.ncbi.nlm.nih.gov/…/21432190/ (English)
- www.ncbi.nlm.nih.gov/…/15518309/ (English)
- www.ncbi.nlm.nih.gov/…/9973590 (English)
- www.ncbi.nlm.nih.gov/…/23630504 (English)
- www.ncbi.nlm.nih.gov/…/16901889/ (English)
- www.ncbi.nlm.nih.gov/…/25921307 (English)
- www.ncbi.nlm.nih.gov/…/PMC4333108/ (English)
- www.ncbi.nlm.nih.gov/…/16002825 (English)
- www.ncbi.nlm.nih.gov/…/15561636 (English)
- www.ncbi.nlm.nih.gov/…/26574810 (English)
- www.ncbi.nlm.nih.gov/…/19127177 (English)
- www.ncbi.nlm.nih.gov/…/24438736 (English)
- www.ncbi.nlm.nih.gov/…/10546695 (English)
- www.ncbi.nlm.nih.gov…/18029834 (English)
Updated: September 2020.
Special products and abdominal massage
One of the most effective methods of influencing the abdominal area is massage. It is worth remembering that this area of our body should not be overexposed - the best option is a massage in the shower. Hard washcloths or just streams of water will be beneficial (you can use contrasting temperatures). Movements should be performed in a circle, as well as in the form of the letter “P” or the number “8”. Light pinching can be done around the navel. After a shower, it is recommended to apply special products to the skin of the abdomen; it is better to give preference to a line designed for young mothers. Creams and lotions from this series are as safe as possible for the body, however, they were invented specifically to solve this problem.
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 lose belly fat immediately after childbirth
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
