You rarely meet a woman who would be satisfied with her weight: one seems too thin, the other is too full, and the issue of excess weight rises much more often. Part of this is to blame for the modern "sedentary" way of life, in part - the lack of free time for sports. The theme of our today's article is "combating obesity in women."
Nevertheless, you do not need to treat this problem lightly. Excess weight is a serious threat not only to beauty, but also to health, because excess weight makes the body weak, prone to various diseases, reduces immunity, badly affects the vessels, and plus to this - is the source of complexes, that is, generates psychological problems. Any doctor will say that you need to get rid of excess weight. Nevertheless, in the body, each person has a certain percentage of fat, which performs very important functions. First, fats are part of the central nervous system, bone marrow and other structures (this is the so-called structural fats). Secondly, fat is a source of energy. This includes spare fats - what the body stores "just in case". Women have spare fat more than men, about 3%. Fat storage is "beneficial" for the body, because thanks to this, a person can receive energy for quite some time.
Of course, excessive leanness and obesity have a negative effect on the body. In the latter case, the danger is as follows: at first, fat is deposited on the abdomen, hips, etc., and then begins to increase the fat layer, which is located around the internal organs. In a normal state, it protects the organs from toxins, maintains hormonal balance, etc. But with its increase, these functions are violated, moreover, internal organs are threatened. Because of the increased load, the heart and blood vessels suffer, dyspnea appears, palpitations increase, pressure may increase; poor functioning of the stomach and intestines; the general resistance of the organism to infections decreases. According to medical data, full people are twice as likely to die from a heart attack, and 3 times as often as a stroke.
In later stages, when excess weight turns into obesity, there may be lethargy, headaches, drowsiness, decreased efficiency, and mood deterioration.
If a woman does not follow her diet, leads a sedentary lifestyle, problems with excess weight will not keep you waiting. After 25 years, metabolic activity decreases on average by 7% during every 10 years, and as a rule, the excess weight in women appears to be 35-40 years. In addition, it is at this age that women are actively engaged in domestic work, children, and they do not have time for sports, and some generally believe that the time for physical education and aerobics is over. In fact, at any age you need to find time to do yourself, your appearance and health.
How to deal with obesity?
The first necessary condition is a proper diet and reasonable moderation in food. Necessarily need to eat breakfast, but dinner should be light, 2-3 hours before bedtime. It is necessary to limit consumption of flour products, but vegetables and fruits are better to eat more. This will not only help to reduce weight, but also will positively affect the health status and improve the appearance.
The second condition to be observed is regular exercise. You can study at home, you can go to the gym, dance, in the pool - in the current variety everyone can choose the best option for themselves. Physical exercise increases metabolism, increases oxidative processes of the body, which, in turn, reduces the accumulation of fat. In addition, in the process of training muscles are strengthened, the figure becomes more fit.
Now you can find many effective exercise complexes for weight loss. Below is one of them. It can be done at home or during a lunch break at work. No special equipment is required - just an ordinary chair.
A warm-up exercise.
Walking the usual step - 35 seconds, accelerated - 35 seconds, running - 60 seconds., Gradual transition to slower walking - 40 seconds.
Exercises for the muscles of the legs and buttocks (you will need a chair).
Slowly sit on a chair and quickly get up - 14-16 times.
Stand facing the seat, grasp the back. Put your foot on the seat, stand on a chair - 7-8 times with each foot in turn.
Place the chair with a seat from yourself, grip your back, climb on your toes, and then squat - 18-20 times.
Exercises for the muscles of the hands.
Place two chairs at a distance of shoulder width with the seats facing each other. Bracing your hands in the seats, do push-ups - 6-8 times.
Step away from the back of the chair. Holding your back straight and placing your arms straight on the back of the chair, tilt forward lower and lower, the spring - 18-20 times.
Exercises for the muscles of the back and the press.
Sit on a chair, not leaning on its back. Keep your back straight, your hands on your waist. Lean forward and touch the toe socks 12-14 times.
Lie on your belly on the seat, keep your legs straight, your hands on your waist. Bend and return to the starting position - 8-12 times.
Stand upright, bend the right leg, make a turn of the body to the right and, leaning slightly, with the left elbow touch the right knee. Then repeat everything in another direction. Rotate twists 12 times in each direction.
Sit on the edge of the chair, straight legs spread apart, hands on the back of the head. Make circular motions with the body - 8 times from left to right, then 8 times in the opposite direction.
You will achieve great results if in addition to this gym you will walk more, walk, engage in seasonal sports (skis, skates, bicycles, roller skates, etc.). It's not easy to start struggling with excess weight, you need self-discipline and perseverance, but it's worth it, and you yourself will not notice how you will join the process and start to get pleasure from it. The main thing is not to give fullness to develop, start working on your body at an early stage, until you have not yet become overweight and have not reconciled with it. Watch your weight, exercise regularly, involve your relatives and friends, observe proper nutrition, get useful habits. The reward for this will be a beautiful figure, strong health and frequent compliments from acquaintances and strangers. now you know that the fight against obesity in women - for you no problem!