I'm fat, why is my belly red? Why did my belly get big? Do high-intensity cardio workouts

A big belly only decorates pregnant women. For the rest, an increased waist circumference indicates a malfunction in the body.

Conditions leading to abdominal growth

Three groups of causes of a large belly in women can be distinguished, and treatment (or correction) is carried out after they are identified.

These groups are due to:

• wrong lifestyle;
• hormonal disorders;
• diseases of internal organs.

The most common causes of abdominal enlargement belong to the first group. A modern woman, busy with work and household chores, finds it difficult to fit several meals and gym sessions into her routine.

Disturbances in the functioning of the endocrine system organs(thyroid gland, pancreas, ovaries, pituitary gland, etc.) lead to disruption of metabolic processes. Their correction is impossible without medications.

The third group of conditions is hidden, and sometimes an enlarged abdomen is their only symptom. The aesthetic problem is attributed to excess in eating and physical inactivity, masking the disease.

Poor diet and lack of exercise

Every unspent calorie is carefully stored by the body in the fat depots of the hips, buttocks and abdomen. Carbohydrate and fatty foods are especially high in calories:

• baking;
• sweets;
• semi-finished products;
• fast food;
• sweet drinks.

If your waist size is growing, you need to count your calories in and out for several days. The difference in favor of what is eaten requires a revision of the nutrition system.

Those at risk are those with an apple-shaped figure, in whom the slightest weight gain leads to the deposition of fat under the breasts and below.

With a lack of physical activity, posture worsens, muscle tone weakens, and excess weight appears. Well-developed muscles expend energy even at rest, preventing fat deposition. Strong abs keep your internal organs in place.

To adjust the waistline you need:

• cardio loads, promoting rapid weight loss throughout the body;
• strength training, increasing the volume of muscle tissue, forming a natural corset.

Stress and short sleep

Stress triggers the release of the hormone cortisol, which:

• increases the amount of energy;
• affects metabolism, making glucose more accessible;
• reduces insulin production.

With prolonged stress, the amount of cortisol does not fall. Energy reserves in the muscles are depleted. To reduce the level of stress hormone, a person instinctively eats sweets. More sugar means more fat, which is deposited on the abdominal muscles, pushing them forward.

To combat stress you need to:

• drink clean water;
• walk;
• do yoga and aerobics;
• visit a psychologist or psychotherapist.

With less than 8 hours of sleep at night, a sufficient amount of melatonin, a substance that lowers blood glucose levels, is not produced. Melatonin and cortisol are interconnected: The sleep hormone “turns off” the stress hormone.

Lack of sleep leads to the accumulation of fat deposits.

When you don't get enough sleep, there is less melatonin and more cortisol, which contributes to overeating during the day.

Endocrine disorders

Malfunctions in the functioning of the glands lead to metabolic disorders, slowing it down or speeding it up. In the first case, intensive fat deposition occurs evenly throughout the body or in certain places, depending on the type of figure.

The listed diseases and problems are diagnosed by an endocrinologist and gynecologist based on the results of blood tests, ultrasound and examination, after which hormone therapy is carried out.

Hormonal medications are selected by the doctor individually for each patient; they have contraindications, so self-medication is unacceptable.

Diseases of internal organs

This group of diseases is characterized by other manifestations, but in the initial stages, a protruding abdomen may be the only symptom.

1. Irritable bowel syndrome. A chronic disease affecting the large intestine and manifested by bloating, cramping, and increased gas production. Diet adjustments and fiber intake are required.
2. Gallstones. Increments disrupt the flow of bile, which affects the gastrointestinal tract, making it difficult to digest food. Accumulation of gases due to indigestion causes bloating.
3. Ascites. The accumulation of fluid in the abdominal cavity stretches its walls. Ascites is caused by problems with the liver or other organs. Dropsy requires medical attention, as the amount of fluid increases over time, making it difficult for the heart and lungs to function.
4. Cirrhosis. It is caused by prolonged intake of toxins, particularly alcohol, into the body. In this case, the abdomen protrudes forward and the limbs lose weight.

Diseases caused by neoplasms

Tumors are dangerous because they do not manifest themselves at the first stage of growth. And only over time they, one way or another, affect the lymphatic and circulatory systems.

• Subserous fibrous tumor of the uterus. It grows on the outer wall of the abdominal cavity. Due to the enlarged uterus, the woman looks like she is in the early stages of pregnancy.
• Ovarian cancer. The tumor causes fluid to accumulate in the abdominal cavity, swelling its walls.
• Uterine cancer(endometrial cancer). The waist circumference increases both due to the growth of the tumor and due to the pressure and stretching of the intestinal loops, which protrude forward.
• Rectal cancer. Accompanied by persistent swelling.

If your waist circumference increases and your body weight decreases, you should immediately consult a doctor.

Women who spend precious time thinking about why their trousers do not fit at the waist, although a month ago they were too big, are risking their lives.

Ways to reduce belly size

The main causes and methods of treatment of the listed conditions are systematized below.

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On the eve of summer, many girls want to look perfect. But sometimes, despite regular exercise and proper nutrition, the tummy does not go away.

Distinctive feature:

• Rollers on the sides

Reasons for appearance:

• Sedentary lifestyle
• Sweet tooth
• Alcohol addiction
• The diet is high in sugar and refined carbohydrates (cookies, cakes and white bread), starchy carbohydrates (pasta and rice)

How to fix:

1. Reduce the amount of alcohol. Drinking several glasses of wine 3-4 times a week will lead to a “wine waist” - a fat belly and sides. Avoid drinking alcohol for 2 weeks and then monitor your alcohol consumption in moderation.
2. Review your diet. Avoid diet and low-fat foods. Give preference to eggs, lean meats, and vegetables. And good fats: avocados, nuts and fatty fish.
3. Make time for exercise. You don't have to go to the gym for this, long walks will do, and at home you can do lunges, squats and reverse push-ups.

Special instructions:

• Just exercise and proper nutrition are enough. Through exercise and a new diet, you will see that you are one step closer to the belly of your dreams, and this will give you new strength.

Stress tummy

Distinctive feature:

• Fat is concentrated in the navel area, while the belly is dense, not loose

Reason for appearance:

• Chronic stress (high cortisol levels)
• You often skip meals
• High caffeine consumption
• Irritable bowel syndrome
• Unhealthy food in the diet (salted nuts, potato chips, etc.)

How to fix:

1. Go to bed early. Women who experience stress often sleep little and poorly, which disrupts the production of leptin, a hormone that helps regulate appetite and metabolism.
2. Relaxation before bed. This could be breathing exercises, a long bath, or meditation. These healthy habits will help you fall asleep and limit your coffee consumption at night (and allow yourself no more than 2 cups during the day).
3. Don't exhaust yourself with physical exercise. Excessive cardio will only increase your cortisol levels. Do yoga, long walks, even a workout in the gym will calm your nervous system. The main thing is without fanaticism!
4. Include magnesium in your diet. Magnesium is a "calming" mineral. There is a lot of magnesium in dark green vegetables, nuts and wheat bran.

Special instructions:

• Before bed do yoga, stretch and drink chamomile tea- This will reduce cortisol levels and help your body calm down.

Low tummy

Distinctive feature:

• You are slim, but your lower abdomen stands out

Reason for appearance:

• Recent motherhood
• Monotonous and excessive workouts in the gym (do a lot of crunches, use an ab roller)
• Monotonous diet
• Curvature of the spine

How to fix:

1. Good nutrition and lots of fibre. Green leafy vegetables, bran breads and other natural sources of fiber.
2. Avoid squats. You may have poor squatting technique, which puts more strain on your lower back, exacerbating the curvature of your spine and increasing the visibility of your belly. Replace this exercise with a plank.
3. Uniform load distribution. Do not overload any one part of your body with physical activity. Try circuit training, in this case you will work each muscle group separately.

Special instructions:

• Drink more water and choose easily digestible foods (green vegetables) and light proteins (fish and chicken).

Mom's tummy

Distinctive feature:

• After childbirth (if a year or more has passed), the tummy looks “pregnant”

Reason for appearance:

• Little time for yourself. After childbirth, the uterus drops, and it is much more difficult to achieve results than it was before pregnancy. It will take at least 6 weeks to return to your normal size.
• Started training too early. After giving birth, it is recommended to rest for 2-3 months before starting training.
• Weak pelvic muscles.

How to fix:

1. Include fish oil in your diet.
2. Try to eat the right fats every day: nuts, butter and olives. They help fight fatigue - a big plus for mothers.
3. Do pelvic workouts(Kegel exercises) mandatory. These exercises act as a natural corset for the body. Squeeze and then relax your pelvic floor muscles 15–20 times, repeat the exercise 5 times a day.
4. Suck your stomach in. This is a very useful habit that will restore tone to your muscles without overwork.
5. Avoid squats and crunches. This is the worst thing you can do for your body after giving birth. You must allow your body to recover.

Special instructions:

Unbalanced intestinal flora

How to fix:

1. Eliminate foods from your diet that are not suitable for your body. The most common food intolerances are gluten (bread, pasta, confectionery), alcohol, yeast (muffins, beer) and processed dairy products (cheese, milk, butter).
2. Focus on a diet with plenty of fresh vegetables, meat, chicken and fish. Try eliminating gluten for 2 weeks to see if the bloating decreases.
3. Don't skip breakfast. Make breakfast your biggest meal since digestion is at its peak in the morning, and don't eat late at night as this will lead to bloating. Chew your food thoroughly and drink plenty of water.
4. Bloating may be a sign of unbalanced intestinal flora. Prebiotic and probiotic supplements are the easiest way. They are found in sour cream and some fruits and vegetables, including cabbage, garlic and onions. Healthy gut = flat stomach.

Special instructions:

• Breath. Do this exercise every morning: lying on your back, completely relax and inhale and exhale deeply 10 times. After eating, a walk is recommended.

belly fat like...

Alternative descriptions

Astrakhan delicacy of plant origin

melon plant

Green bubble of sugar water

Semyon Semenych from the film “The Diamond Arm” slipped on its crust

The largest berry in the world

What did Gurov eat after his intimacy with the lady with the dog?

Pharaohs also enjoyed this large green berry, and it was brought to Russia in the seventeenth century.

Medicinal plant

. "zebra pumpkin"

The name of this berry comes from the Persian word “xarbuza”, which literally means “donkey cucumber”.

What berry is nardek made from?

. “the scarlet sugar itself, the caftan is green, velvet” (riddle)

A delicious relative of the pumpkin, a constant participant in various alphabet books.

Giant with melons

Berry sold individually

Berry with seeds

Berry for 10 kg

Born in Bakhchi

That's a berry!

Melon relative

Striped maxi berry

Super berry from the bashtan

melon berry

Ripening on the melon patch

Bakhchevoy native

Berry, hit of different alphabets

Fruit from the chestnut

Berry with melon

Berry in extra large sizes

The largest striped berry

berrygulliver

Berry melon grower

Striped melons

Berry measured in kilograms

Astrakhan "miracle berry"

Striped berry, but not gooseberry

Striped native melon

He, like a melon, ripens in a melon field

Kavun in Russian

Striped melon fruit

. “very excellent fruit!”

Melon fruit in “pajamas”

A berry whose peel, tied to the forehead, helps relieve a migraine attack

The largest striped berry

Melon comparison with big belly

Which fruit is known as the “storehouse of magnesium”

A fruit whose juice contains iron and is useful for anemia

Striped fruit with melon

. "zebra pumpkin"

Melon, a plant of the pumpkin family with large spherical sweet fruits

Genus of annual and perennial plants of the pumpkin family, melon crop

A melon plant of the pumpkin family with large spherical sweet fruits

Edible berry

. "Zebrapumpkin"

. "Excellent fruit!"

Astrakhan "miracle berry"

Melon fruit in "pajamas"

That's the berry

M. plant and edible fruit Cucurbita Citrullus, from the pumpkin family;. kaun, kavun south. Watermelon in two fists; inferior watermelon; pood worth of watermelon Offer the groom a watermelon (Little Russian watermelon, pumpkin), refuse. For the princess mother, melons are suitable, but for the father's belly, a watermelon is needed. Eka head: from the bottom of the watermelon. Watermelon seeds, delicacy. Watermelon side. Watermelon, watermelon-like type of pumpkin. Watermelon m. watermelon woman w. who breeds and sells watermelons; big fan of them

Semyon Semenych from the movie "The Diamond Arm" slipped on its crust.

The name of this berry comes from the Persian word "xarbuza", which literally means "donkey cucumber"

Super berry from the bashtan

Green bubble of sugar water

1014

A lifeline around the waist is more than an aesthetic defect. This is dangerous to your health. Many people know this, but reducing your midsection is not that easy. Experts reveal tricks that help you do this, even if no diet has helped.

1. More movement

Only about 7% of people in developed countries get enough exercise. Everyone else should at least try to increase their daily load. If your commute to work is too long for cycling, an electric bike is a great alternative. It will allow you to rest a little and ride so that you sweat a little. This would be a good start to getting rid of your belly fat. If you don’t have a bicycle, then you need to walk up the stairs as often as possible - the steps should become your “friends.”

2. Walk

The average person takes 2,700 steps per day, but there should be at least 10,000. This is about 6.5 kilometers. Almost 90% of people say they don't have time for this. Research shows that on average people spend 23 hours and 40 minutes a day without active movement, so incorporating as many steps into your life as possible is a must. And modern gadgets will help us with this.

Newer smartphones have pre-installed apps that record your step count. There are even special devices in the form of watches that allow you to track your steps. A person who takes a total of 10,000 steps a day for 1.5-2 years loses 5 kilograms of belly fat.

3. Strength training

To reduce belly fat, strength training is more important than cardio. The classic abdominal exercise we know from school is a bad idea because it only trains a small muscle group. Anyone who wants to lose belly fat must train all their muscles. Good exercises are push-ups or the so-called plank with forearm support. Try to do them in the morning before you shower. If you can hold your body in the plank for 120 seconds, then your muscles are well developed.

Don't think that going to the gym once a week is very beneficial. Metabolism is accelerated with daily exercise. And, as you know, fast metabolism is the key to losing weight.

4. Limit calorie intake – is it necessary?

Most people find that they lose weight when they reduce their calorie intake. Yes, it helps eliminate excess volume on the hips, buttocks, and chest. But fat literally sticks to the stomach, so it is almost impossible to remove it without exercise. Unless it’s total starvation, which, of course, you shouldn’t resort to.

5. Less carbs

But you should always pay attention to your diet in any case. Most Russians eat bread, pasta, white rice, dumplings and other dishes every day. Unfortunately, these foods are often the culprits of excess weight and a fat belly. Therefore, it’s time to give up some and replace others with a whole grain option.

Reduce the amount of foods that supply the body with saturated fatty acids. This is a type of fat found in meat and dairy products. The body does not react to all fats equally: saturated fats are considered the most harmful and often provoke belly fat.

6. Sleep 8 hours

Don't underestimate quality sleep. The body needs about 8 hours to recover. People who sleep less tend to have weaker immune systems and muscles. Accordingly, it is more difficult for them to lose excess weight and reduce their belly fat.

7. Avoid stress

When the body is stressed, it releases more cortisol and norepinephrine. Stress hormones cause further hormonal imbalances and make it difficult to shed pounds. Of course, stress in everyday life is difficult to avoid. But he recovers faster from physical activity, for example, walking - see point No. 2.

8. Avoid motivational holes

If losing weight was so easy, there would hardly be overweight people. It is he who has become the scourge of modern society. Part of the reason for this is the lack of motivation and the mass of temptations that attack us in supermarkets, cafes and through the TV screen.

Therefore, you need to set a goal that will fuel your motivation. For example, to lose 10 kilograms by summer or by a certain date to fit into a dress that you wore several years ago. Then start developing a plan for change. For example: start strength training, reduce portions, replace regular spaghetti with whole grains, walk every day, and so on. Start implementing it gradually, otherwise breaking all your habits at once can destroy your motivation.

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31.03.2019 14:06:00

Do you look thin, but have a large belly that is not visible only in clothes? Does the mirror reflect a loose body that makes you despondent? If this is the case, then quickly throw away the scales and run to the gym! Studies have shown that the most dangerous type of fat in thin people is internal, which is why it is not so noticeable. Obese people do not always wear the largest clothing sizes. The main problem of thin fat people is flabby muscles and a large amount of fat. External signs are very depressing: a large belly that does not want to retract, overly soft hands, and, most dangerously, a pathological fear of gaining extra pounds. Who are they, these thin fat ones? How do you get yourself to this state?

Most people have never heard these words and have no idea what they are. There is a huge difference between being thin and being healthy. According to researchers, one in four lean fat people suffers from obesity caused by metabolic disorders. In other words, excess fat appears due to poor nutrition, lack of sleep, and increased stress on the heart.

What do these people look like? “Skinny fat man” - this term describes a person who appears slim in appearance, but this is only at first glance. This is a man with a thin body, flabby arms and fat legs. He also has a large belly and cellulite on his thighs. Fat in such slender fat people is very dangerous - it accumulates inside the body. The liver, pancreas, and intestines suffer from obesity. This is a disease, and it is called “visceral obesity”. Invisible from the outside, it increases the risk of cardiovascular disease, insulin resistance, diabetes and premature death.

One in four skinny fat people suffers from metabolic disorders.

Some “skinny fatties” neglect their health because they are satisfied with their appearance. Others actively lose weight and go on grueling diets, and also give their hearts a crazy workout with daily cardio training. This unpleasant problem most often affects women, because they are the ones who are so terrified of being overweight. Therefore, they follow strict dietary restrictions and avoid the slightest weight gain.

However, men are also susceptible to the problem of obesity. Especially men of asthenic physique. In addition, many young people rely too zealously on cardio, completely losing sight of the need for strength training. For some reason, some people mistakenly believe that strength training is harmful and make cardio the basis of their exercises. Others believe that cardio training will help them achieve their cherished goal - six-pack abs.

Do you want to know the truth? Low-calorie diets and excessive cardio will not help you achieve a beautiful, pumped-up body. Instead, you will face the fate of the “skinny fatties.”

How to remove belly fat for a skinny girl?

If you yourself are thin, but have a belly or sagging sides, then this means that you do not work out in the gym and neglect regular strength training with weights. Of course, there are exceptions to the rule - some people are born thin. In any case, you are always you can correct the situation and build muscle mass. The secret of success lies in a reasonable combination of strength loads with
proper nutrition and proper rest.

You'll never get rid of belly fat and sagging breasts (which look especially disgusting on men!) by spending hours on the treadmill. Low-calorie diets and intense cardio training will also not help you achieve the coveted abs on your stomach. The same applies to women - your arms will not acquire the desired slimness, and your buttocks will not gain the elasticity, even if you go on a strict diet and give yourself intense cardio exercise. Stop obsessing over your weight and start pumping iron and your lean obesity problem will be solved!

Stop obsessing over your weight and start pumping iron and your lean obesity problem will be solved!

Stop thinking of running as a panacea!

Cardio will not give you a great body. Running, walking up stairs, cycling are very popular types of physical activity that allow thin girls to quickly lose belly fat. However, we should not forget that when used in excess, these loads reduce the size of not only your waist, but also your muscle tissue. To tone your body and stop being a skinny fat guy, distribute your workouts like this: 80% strength exercises, 20% whatever else you want.

Weight loss is primarily the result of proper eating behavior. If you have a "skinny fat" problem and even larger belly fat folds, then focus on diet rather than cardio. At this initial stage of working on yourself, you need to build muscle mass . And too much cardio will make you a skinny, bony person with flabby muscles.

Start pumping iron

Make strength training a priority. The barbell should be your best friend. Do not trust dubious exercise machines that promise results without much effort. Weight training stimulates muscle mass, making your body stronger and making you more resilient. This applies to both men and women. Strength training will boost your metabolism and tone your muscles, helping you on your quest to improve your body.

Use exercises that target muscle groups

More than 80% of your exercises should be compound exercises. These are squats, deadlifts, bench presses, push-ups and pull-ups. They use several muscle groups at once, which has a very effective effect on the result. As a rule, thin fat people have thin arms, narrow shoulders and flat buttocks. By doing compound exercises and following a bodyweight training program, they will be able to improve their body shape.

To get rid of sagging arms, perform isolation exercises. Always add a few barbell lifts at the end of your workout to make it a habit. Raising dumbbells with isolated curls on a block, barbell biceps press are an excellent choice. For large muscles, do 3-4 sets of exercises, and 2-3 for small ones, such as biceps and triceps.

Watch your diet

Just because you have a thin body doesn't mean you can eat to your heart's content. This is a fallacy! Stop sabotaging your success by wasting all your efforts. Eating too much inevitably causes excess body fat. Your diet should include foods with high nutritional value: lean meats, fatty fish, green vegetables, brown rice, nuts, seeds and eggs.

Eliminate sugar and all unhealthy foods from your menu. Avoid carbonated drinks, white rice, pasta, white bread, processed foods and fruits high in sucrose. Learn to understand how many calories you need based on your training regimen. This is important to avoid overeating. Always focus on the quality of food rather than quantity. And stop “drinking” calories - give up sparkling water. Accustom yourself to clean water, tea or coffee - a minimum of calories.

Protein is the basis of the diet

Eat plenty of protein - your muscles need it to grow and repair. A source of protein with a side of vegetables is the best option for this purpose. Everyone knows foods rich in protein: turkey, chicken, beef, salmon, tuna, egg whites, cottage cheese and greens. It is very beneficial to drink a protein shake before and after training. If you feel hungry, you can always snack on fresh vegetables or eat a glass of whey.

These tips on nutrition and training are universal, and are suitable not only for skinny fat, but also for anyone who wants a beautiful, toned body. Be sure to take breaks between workouts - your muscles need to recover. Avoid stressful situations and do not overexert yourself during training, use your energy rationally. Stress causes a whole host of problems: from belly fat to headaches, migraines and loss of energy. The most important thing is to stop overeating! Set goals, train hard, and then everything will work out.

Based on materials:

www.shapeyourenergy.com/lose-the-skinny-fat-look-forever/