Many women have “problem areas,” or places in the body where more fat is stored and is difficult to get rid of. In most women these areas are usually the thighs, buttocks, in some women the triceps (back of the arm), and deposits on the waist. After dieting for weight loss and toning those problem areas, the last thing you want to do is gain excess fat back. If you don't maintain a proper diet, you will gain excess fat again and most likely in these areas. We'll tell you why these areas exist and then lay out a plan for keeping these areas toned and sexy while adding muscle mass.
Just accept that some areas of the body have more receptors that block fat processing than receptors that stimulate it. For men, these areas are the lower abs and waist. For women, these are the thighs and abdomen. We'll discuss the physiological factors that control fat loss and then introduce a cardio protocol for hard-to-burn fat, as well as beneficial supplements for fat loss.
Volume belly
Perhaps, this problem is faced by many women who have gone through pregnancy and childbirth (and perhaps not alone!). Not everyone manages to maintain a flat tummy after the birth of a baby. Genetics, lifestyle, and financial opportunities play a role here, which allow you to seek the services of cosmetologists and plastic surgeons. As we age, we also produce less of the female hormone estrogen, which is responsible for skin elasticity and inhibits the deposition of fat in the abdominal area.
If small folds on the stomach do not bother you, you can safely show this area by wearing short tops, tight-fitting tank tops, blouses and dresses. Otherwise, it is better to avoid such clothing so as not to attract the attention of others to this area. What to wear then?
Your clothing option is high-waisted jeans and skirts, loose shirts and T-shirts, preferably made from natural fabrics.
You can also use wide belts that will help highlight the waistline, because overweight girls also have it, so don’t forget about it.
How to lose weight without harming your health
Unfortunately, not all newfangled methods of losing weight are safe for health. An exhausting diet can harm the body and even lead to serious consequences. Losing weight is a long-term process, the prerequisite for which is a balanced diet and active physical activity.
But for those who are wondering how to lose weight quickly and effectively, or how to lose fat safely and in a short time, there is also a solution. Some useful tips from us will help you achieve your goals faster.
Most of our tips are a necessary part of a healthy lifestyle and are worth following at all times. Some of them are only suitable for achieving quick results in a short time, and should not be overused. Still, it is important to remember that rapid weight loss is usually unsafe for health.
Nutrition has a key influence on our weight and waist size. Therefore, there is only one correct answer to all questions about how to lose weight, how to lose weight quickly, how to remove fat from problem areas. Consume fewer calories and burn more. If your diet is based on a slight calorie deficit, that is, you consume fewer calories than before and burn the same amount, then you will lose weight.
Limit yourself to foods that you are used to, but that are not healthy. Also try to eliminate the factors that prevent you from concentrating on your goal and cause you to break down after just a few days of proper nutrition.
Also, pay attention to not only eating healthy foods, but also consuming them in moderation. Research has shown that chewing your food thoroughly helps you eat less and feel full faster. If you are used to eating hastily, then the body does not have time to realize the feeling of fullness, which leads to overeating - the main reason for excess weight and extra centimeters.
Develop the habit of chewing food slowly, thoroughly moistening it with saliva. This will contribute not only to rapid weight loss, but also to proper digestion. Apply the suggested methods, and soon you will see in the mirror your slim and fit reflection with a healthy complexion and a joyful smile!
"Wrinkled" armpits
An ideal image can be spoiled by just one detail - the wrong choice of dress or blouse, which can expose the delicate nuances of the armpits. Fat folds in this area and pigmentation do not look very pleasant, so you need to be able to choose suitable outfits so as not to focus attention on the armpits.
First of all, a properly selected bra will help prevent wrinkles from forming. It is better to avoid tight models, but bras are looser, so they will put less pressure on the skin.
You should also avoid sleeveless dresses. Avoid any opportunity to show off your armpits if they have imperfections.
The nature of fat in problem areas
It would seem that fat is fat, but this is not entirely true. There are different types of fat tissue in the body, and they respond differently to your lifestyle, exercise, and diet.
There is brown adipose tissue, the “good” fat that helps your body generate heat and is even known to help you burn more calories. Visceral fat surrounds the organs in the abdominal cavity, while intermuscular fat accumulates in and around muscle fibers.
When we talk about stubborn fat, we most often mean subcutaneous fat. Such fat has a higher density of alpha receptors, it is more sensitive to insulin and has a worse blood supply compared to fat that is lost quickly.
When fat is burned, including stubborn fat, hormone-sensitive lipase is activated by hormones, breaking down triglycerides into glycerol and fatty acids. Next, fatty acids are oxidized under the influence of oxygen, and breakdown products are excreted through sweat, urine, feces, and even through respiration.
Fat in problem areas essentially burns at a slower pace than other types. The reason lies in such physically active substances as catecholamines. The task of these substances is to bind to receptors (alpha and beta receptors) in adipose tissue, which in turn affects the rate of fat burning. Beta receptors promote fat burning, and alpha receptors promote fat storage.
In other words, alpha receptors, which are responsible for storing fat, slow down the action of hormone-dependent lipase, which is the main enzyme in the body responsible for breaking down fat.
So in order to burn fat, you need to increase the number of beta receptors and decrease the number of alpha receptors. There are several ways to do this: improving blood flow and insulin sensitivity will help activate beta receptors to help burn fat in the lower abdomen and those problem areas. What needs to be done for this will be described in this article.
Accented groin area
Tight trousers or tight-fitting leggings that make the groin area too prominent are not only unsightly, but also vulgar. If you subscribe to this opinion, then try to avoid it.
Choose looser underwear and avoid tight-fitting jeans and trousers.
If you like the model too much, but it doesn’t fit the groin area nicely, then try on the same thing, but one or a couple sizes larger.
Method 4: Find the best diet for you
When it comes to fat loss, the formula for success is very simple:
Calories burned > calories eaten = fat burned
Fat burning requires following this formula. You must burn more calories than you consume each day in order to see quick results. A calorie deficit created through exercise, diet, and healthy hormone levels will cause fat to burn and get you into good physical shape.
A more precise formula may be too complicated, so to calculate your daily calorie consumption, you can use a simple calculation:
Body weight (in kg) x 33 = your daily calorie intake
This formula is not perfect, but its results are pretty close to more complex ones, and it also gives a good starting value on which to start.
Let's say you weigh 90 kg, therefore:
90 kg. x 33 ≈ 3000 kcal.
This value shows how many calories you need to consume to meet your current needs.
Now let's move on to the more entertaining part: counting the number of calories needed in order to lose weight:
Reducing fat levels in problem areas requires an aggressive approach. 20 - 30% is a suitable value. A 2015 study led by Houvinen determined that trained male athletes can successfully lose weight without significantly reducing testosterone production or reducing performance when maintaining a 25% caloric deficit. Start with a 20% caloric deficit, track your progress and increase this to 30% if you reach a plateau.
Let's say you want to achieve a calorie deficit of 20%, therefore, you need to multiply your daily calorie intake by 0.8. 3000 x 0.8 = 2400 kcal.
"Saggy" buttocks
Another delicate “point” on a woman’s body. Sometimes ladies try to emphasize this area by choosing seductive tight-fitting dresses, low-rise trousers, from under which panties peek out. Perhaps this is indeed an element of sexuality, but showing off your underwear to every passing man is a sign of bad taste.
Therefore, it is better to abandon such an idea. If your buttocks are firm and toned, believe me, they will attract the attention of the opposite sex even without the provocative display of panties.
Another tip is to choose the right underwear for tight-fitting outfits, opt for seamless panties.
Macronutrient content
Our diet, based on 2400 kcal per day, should consist of:
- 35% protein
- 35% carbohydrates
- 30% fat
Let's calculate the amount of each macronutrient based on percentage values:
- 35% protein would be 210 grams. 2400 kcal x 0.35 = 840 kcal. In order to determine how much this will be in grams, you need to divide this value by 4 (since one gram of protein contains 4 kcal). Thus we get a value of 210 g. protein per day.
- 35% carbohydrates will also be 210 g. Here's the calculation: 2400 kcal x 0.35 = 840 kcal. A gram of carbohydrates contains 4 kcal, therefore, divide 840 by 4 and get 210 grams. carbohydrates.
- 30% fat would be 80 grams. Calculation: 2400 kcal x 0.30 = 720 kcal. Divide this value by 9 (one gram of fat contains 9 kcal) and we get 80 grams of fat per day.
It's more important to stick to the correct calorie and protein intake than it is to stick to the exact carbohydrate and fat intake. The amount of carbohydrates can be adjusted based on personal preference.
Summarize:
- 2400 kcal. per day;
- 210 gr. squirrel;
- 210 gr. carbohydrates;
- 80 gr. fat
"Fab" neck
As we age, this area becomes less and less attractive. And if in your youth you could afford dresses with open shoulders and a neckline, this does not mean that women in the 45+ age group should take risks with such outfits.
Objectively assess the condition of the skin on your neck. If you see that it is flabby, sagging in some places, if wrinkles and “rings of Venus” are clearly visible, then you should not focus on this area.
Instead of a statement necklace and off-the-shoulder dress, opt for a more traditional outfit. Focus your look on your hair, your slim waist, or other details.
Surely you will find a lot of other advantages worthy of being highlighted!
Method 2: Specialized nutrition
No supplement can independently turn on fat burning mode. First, you should build a diet and exercise routine. But I would be lying if I said that supplements are not an important factor in eliminating problem areas. You need three factors - training (flame), caloric deficit (fuel), and nutritional supplements will serve as the ignition spark, accelerating the combustion process.
The best way to get more beta receptors through specialized nutrition is to use supplements or eat foods that will increase the amount of fat-burning hormones that bind to beta receptors.
Here's what you should use for this:
- Capsaicin. Capsaicin is the ingredient in chili peppers that gives them their heat. It increases fat burning by accelerating metabolic processes and increasing the level of fat-burning hormones.
- Yohimbine. Yohimbine and products containing it improve fat burning by neutralizing alpha receptors in adipose tissue. If you combine training, fasting and taking foods with yohimbine, fat burning, especially in problem areas, will accelerate.
- Green tea extract. Drinking green tea has a similar effect. Green tea has a thermogenic effect, which has an effect on fat burning.
- Caffeine. Your morning cup of coffee can work wonders if the coffee is really strong. Caffeine binds to fat cells and accelerates lipolysis.
- Conjugated linoleic acid (CLA), which inhibits lipoprotein lipase, an enzyme responsible for fat storage. As a result of consuming CLA, fat tissue becomes better available for use instead of being stored. In addition, CLA has powerful anti-inflammatory effects, improving joint and overall health during the diet.
Why is belly and thigh fat the last to go?
So, you’ve probably heard or even noticed from your own experience that with any dietary restriction, it’s primarily your face and shoulders that quickly lose weight. So? And only at the very last stage fats begin to disappear from the abdomen and thighs. This only intensifies the disproportion of the figure. Breasts are generally a sore subject; they usually deflate before our eyes.
This is explained quite simply. Fatty acids from fat cells enter the muscles (to be burned there) through small blood capillaries, but the beds of these vascular streams are not always equally wide.
The skin of the face, shoulders and chest is well supplied with blood. But in areas where adipose tissue accumulates, swollen fat cells press on the vessels with their mass. Fat deposits in the lower abdomen, thighs and sides are almost not supplied with blood: these are “strategic reserves” in case of hungry times. And the more a woman gets involved in various diets, the more powerful and dense this “untouchable” layer becomes.
One patient told me how, in a bathhouse, he was surprised to discover that his whole body had warmed up, except for his stomach: it continued to remain relatively cold.
Burn more than you receive
A woman with a sedentary lifestyle needs at least 3 aerobic sessions per week of 40-60 minutes each.
The optimal heart rate is 65-75% of the maximum. It is equally useless to train with a heart rate lower than or higher than this indicator. To avoid guessing whether you're training correctly, buy a heart rate monitor. Determine the maximum heart rate and the pulse rate you need using the following formula: Maximum heart rate = 220 - your age in years. Target heart rate = 0.65-0.75 of maximum heart rate. And one last tip:
Be patient. Soon only cats will be born. The average time for reworking problem areas is 2.5-3 years. But then you can rightfully be proud of both your character and your figure!
Hips
If a person has problem areas on the inner thighs, then it is necessary to engage in physical exercise, which will be more aimed at tightening the gluteus maximus, medius and minimus muscles.
To do this, you should take a lying position and, turning to your side, raise your (straight) leg as high as possible towards the body 25 times. It is done first on one side with the same leg, and then they turn over to the other side and repeat the same actions. Thus, several approaches are carried out.
In conjunction with the first exercise, the second is done. To do this, a person gets on all fours, elbows rest on the floor and swings his legs, alternately changing his right leg to his left leg. At the same time, try not to bend the leg at the knee joint. Thus, it is necessary to do at least 25 times (with each leg) in several approaches.
"breeches"? As easy as pie!
Where do "breeches" come from?
The solution is simple. Fat molecules are like sand in the bloodstream. Where the “flow” is fast, the bottom of the bloodstream is clean. Well, there. Where blood stagnates, fat molecules precipitate. So much for fat deposits! You make all movements with your legs back and forth. Blood circulates vigorously in the same direction. Because on the front surface of the legs, above the knees, there is no trace of fat. There’s no way he can resist here! But the “sides” of your hips are a quiet whirlpool. The blood stagnates and fatty molecules settle out like sludge. You don't have to be Sherlock Holmes to understand what the solution is. Right! It is necessary to direct the blood into these same “breeches” and thoroughly rinse the tissues from fatty deposits! Traditional leg exercises are not suitable. This is again a back and forth movement. What then? Here's what! Leg abductions to the side:
Stand up straight and grab a support with one hand. Now move your opposite leg exactly to the side: 10 times! 50! 100! There is no need to lift your leg high. Pick it up as you please. After all, your hip joints are not used to working in this plane and will resist. Well, let! Over time, the joints will “develop” and you will touch your ear with your knee! By the way, thanks to this movement, which is popular in ballet, ballerinas do not wear breeches. Never!
Weak hands? Get started today!
The effect of quickly “lifting” the arms is given by the so-called supersets. The so-called exercises are performed in pairs without a break. If anyone doesn’t know, the biceps muscle flexes the arm and the triceps extends it. So you need to first do a biceps exercise, and then, without a second of rest, do a triceps exercise. Here is an example of a specific complex:
- Standing Barbell Curl – French Bench Press (3 supersets of 10-15 reps of each exercise)
- Bicep curls on the lower block – Press down on the block (3 supersets of 10-15 repetitions of each exercise)
Do you want to reduce your butt? You already know the recipe!
The gluteal muscles work actively even during normal walking. That’s why wild tribes living without public transport don’t have fat deposits on their buttocks. But which of us walks a lot? You already know that stopping active blood circulation results in fat deposition. And vice versa. Revive circulation, and the blood flow will “wash away” fat from anywhere. How to revive blood flow in the buttocks? Here is the answer:
- Perform squats with your feet wide and toes pointing out to the sides
- Squat to the floor. Forget about squats to parallel. Get down as low as possible!
- Do more lunges, preferably while walking
- In the starting position of any leg exercise, statically tense your buttocks and “hold” until the end of the set
- Be sure to do leg kicks back - without weight and on the lower block
Practice the step machine as a warm-up. From aerobics, choose the step option. Actually, sprinting is better than any aerobics. Distance 60-100 m. Put on spikes and do a sprint. Rest 2-3 minutes and start again. In an hour you should have up to 20 runs.
