The state of health and shape has recently been troubling a large half of the world's population. Being in shape has become fashionable, especially before the opening of the beach season, when under winter clothes we find a huge amount of unnecessary kilograms. How to maintain the attractiveness of the figure, to make the body fit and slim, if every day we meet so many temptations on our way? Cakes, donuts, sweets, pizza - not everyone is able to refuse this, so what then to do?
Motivation
To have a tightened tummy, beautiful legs and abs was the dream of many people. But usually a dream remains a dream, and things do not move beyond shallow deliberation. Only those few who are really thirsty to lose weight are enthusiastic about their work and persistently go to their goal.
According to statistics, only one percent of those who want to put themselves in order comes to some kind of result. If you read this article, then you are one step closer to your dream and to getting into the ranks of a happy one percent.
But how do people generally become winners in the fight against excess weight? In fact, there is no secret here, and genetics have nothing to do with it either; the whole thing is motivation. A correctly set goal, reinforced by constant support from relatives, rewarding oneself for success, striving for some kind of ideal, does its job and provides a quick result at first. No fat can resist a highly promoted person. If you have fire in you, you can turn the globe over, not just get rid of a couple of kilos. You just need to believe in yourself, and then everything will work out.
Remove fat from the back
Most often, fat chooses places such as the stomach and hips, where it is deposited primarily, the rest is on the back, arms and calves. Removing fat from the back is not so easy. In general, the whole process of losing weight is a huge work, so it’s not worth it to look at the bright pictures with the screaming inscription “ lose weight easily”. This simply does not happen, because you limit your body to certain foods, increase physical activity, and besides everything else, the nervous system suffers from constant stresses, what kind of easy weight loss can we talk about?
In order to remove fat from the back, it is necessary, firstly, to actively engage in sports, about 3-4 times a week. If possible, walk more often . Secondly, to determine the diet, because the most important question remains: "How many calories per day to lose weight?". Before you deal with it, you need to understand where all the fat came from on the back, because the fat folds are not taken from the sky, but arise from an excess of calories when we spend less than we get.
On the back, folds appear depending on what type of figure you have. This can be either an innate feature or a consequence of a disease. So before you limit yourself to something, visit a specialized doctor and, only making sure that there are no contraindications, proceed with actions.
We remove fat at home
The most difficult method of getting rid of removing fat from the back at home. Why complicated? Because no one controls you, you are left to your own devices, so such a person who decides to lose weight at home without the help of a coach or visiting the gym needs a lot of willpower and endless patience.
Start by choosing the power menu. To begin with, exclude from the list of everyday products all sweet and flour, as well as sausages. Go to the store only after eating, in no case on an empty stomach, make a list of necessary food products and their quantity in advance.
Try to exclude salt as much as possible, because it retains water in the body and contributes to the formation of salt deposits, mainly on the back, which will further spoil your figure. Love vegetables and fruits, except those that contain large amounts of fructose.
Eat only quality foods. It will be good if they are grown by you or bought from friends who are engaged in agriculture and produce natural products. What is now sold on the shelves, for the most part, is stuffed with chemical additives harmful to the body, the fruits are processed with wax and other substances that allow the product to maintain its freshness for as long as possible. Especially carefully choose meat and monitor the expiration date.
Calories
So how many calories per day to lose weight? For each BJU (the amount of protein, fat and carbohydrates in food) and the number of calories per day is individual. It all depends on your parameters, in particular on the ratio of height to weight.
In theory, the healthy mass of each person is determined by a simple mathematical calculation, for this it is enough to subtract one hundred and ten from your height, and you will get your ideal weight. But the fact is that it is only ideal in theory, but in reality such a mass does not suit people, and they want to lose weight yet. This is best not to do. If you lower your norm, due to a decrease in immunity, you will become more susceptible to various diseases, including life-threatening ones, as well as to maintain weight, you will need to move a lot and eat little, which in some cases is more harmful than useful.
The average adult norm is about 1700 kcal. With this use, you will in any case begin to lose weight, unless, of course, you drink enough liquid and do not eat sweets and flour.
Sport
Exercises are necessary to remove fat from the back. There are quite a few of them, both power and with elements of yoga. Losing weight in any particular part of the body will not work; fat is gradually decreasing from everything, so get ready for complex weight loss.
To get started, add more running and walking to your life - this will improve blood circulation and speed up metabolism. Many do not even suspect that in the first place, fat leaves where blood circulation is better developed, so massage, scrubs will be excellent helpers on your difficult path.
Tilting in different directions and stretching will help to remove fat from the back under the bust. This will tighten the skin, make it more elastic and get rid of fat deposits. Strength exercises should also not be neglected, they will strengthen the back muscles and prevent the skin from sagging, for this, use light dumbbells for tilting.
The exercise plank will help, try starting from thirty seconds, adding ten seconds every two days and doing a one-day rest every five days, after two weeks you will see the result.
All of the above requirements are suitable for both men and girls. The only thing, men need more physical activity. So, for example, if women need about four hours of classes per week, men should increase this figure to six.
No sport
But how to remove fat from the back of girls without resorting to physical activity? In fact, if you start to eat right and do body wraps and massage once a week, you won’t need exercise.
Physical activity is needed in order to burn calories faster and develop various parts of the body so that they do not begin to degrade. After all, if we do not use something for a long time, it dies as unnecessary. A person during the day at least a little, but still moves, so you can get by, for example, by daily descending stairs, and not by elevator. If you have sedentary work requiring only mental exertion, take five-minute breaks every one to two hours and move at least a little, also try to keep your back straight so as not to worsen the general condition of the spine.
Hide visually
For lazy people who want a quick result, but don’t want to do anything, you can try to visually hide the fat deposits on their backs. It is pretty simple. It is enough just to choose the right clothes that will emphasize your dignity.
For example, if you have beautiful legs, you can try narrow pencil skirts and close the folds on the back with a freely hanging blouse tucked into this skirt. Also discard things with an open top and lace open necklines. This will draw extra attention to your back. If you have long hair, loose it, do a beautiful styling, then all attention will be paid to your ideal hairstyle, and not to the fat folds on the back.
Tips
So, in order to lose weight in the back, you will need:
- Do not go on the inscription "lose weight easily."
- Refuse bad habits, in particular the use of alcoholic beverages.
- Do not eat fried, salty, sweet and starchy foods.
- Do not go to the store on an empty stomach.
- Eat only fresh and high-quality foods.
- Do sport.
Output
Thus, if you stick to at least three points from the above list, the result will not be long in coming. Believe in yourself, and you will succeed!