Spoil the figure can not only love for sweets or fast food but also habits associated with everyday activities. The way our body looks is also influenced by the way we sit or move. What position can visually “throw” us five extra pounds? How to get rid of full habits?
A slender body is impossible without a balanced diet and physical activity. But some every day habits can nullify all our efforts in the gym and significantly increase the waist. Conventionally, they can be divided into two groups: those related to nutrition and movement.
The common problem, experts say, is that we often do not have enough strength to keep our backs straight. “This is a consequence of chronic fatigue. A tired man walks and sits as if "sinking" down, he has no energy to straighten his back and raise his head. "
So, they can spoil a figure:
1. The habit of slouching
Improper posture makes the figure baggy, visually “throws” us about 5 kg and increases the volume of the abdomen. “When we stoop, the internal organs are somewhat displaced, which is why their work is getting worse, gas formation and bloating are possible. Besides, they exert pressure on the abdominal wall from within, so the lower abdomen “moves forward” as it were. ”With this position of the body, the abdominal muscles weaken and the abdomen“ sags ”somewhat.
Those who stoop around the desk also run the risk of getting an increased percentage of visceral fat (after all, organs have to work hard) and an increased “breeches zone”. “If there is a pronounced deflection in the lower back, the outflow of fluid in the lower body worsens. It accumulates mainly in fat cells, as a result, we get cellulite and extra cm on the hips and buttocks. ”How to fix it: work in several directions. First, strengthen the muscles of the back and abs with special exercises. Secondly, change habits: monitor posture (for example, by placing a bright sticker with a reminder on the office desk), get up from your computer more often and make your workplace more comfortable (say, placing a small pillow under the lower back to relieve unnecessary muscle strain) and the spine).
2. The habit of placing the foot incorrectly
Here, experts distinguish a set of incorrect movements that will ultimately negatively affect the silhouette. “This, for example, the habit of“ dragging feet. It leads to the fact that the natural springs in the foot weaken, and the entire musculoskeletal system "sags." This sooner or later causes problems in the internal organs: digestion is weakened, and the organs of the pelvis and chest are compressed due to improper posture. ”
According to the expert, the habit of standing, leaning on the inner edge of the foot, can spoil the silhouette and health. “As a result, the arch of the foot is lowered, which provokes flat feet. It is also harmful when standing to push your knees back or push your hip out. How to fix it: monitor posture and gait, strengthen the muscles of the legs and ankle joint with special exercises, preferably under the supervision of a specialist.
3. The habit of sitting "leg over foot"
“In this position, blood supply and lymph flow are deteriorating. In addition to varicose veins, this is fraught with fluid retention in the lower part of the body, and ultimately with cellulite and an increase in the volume of the hips and buttocks ”
How to fix it: "rebuild" your workplace so that while sitting both your feet are on the floor and your knees are bent at an angle of 90 degrees. It will also be useful to perform exercises three times a week to strengthen the muscles of the hips and buttocks and improve blood circulation with a light massage.
Eating habits
We will not touch on obvious cases and talk about how desserts and fatty dishes affect the figure. Consider those situations in which eating habits associated with healthy eating can increase waist size.
4. The habit of incorrectly combining products
Legumes and lean beef - it seems harder to find more wholesome ingredients for the dish. But to combine them in one plate, according to nutritionists, is not worth it. “The combination of vegetable and animal protein in one meal is indicated for those who are actively training, but not for those who are losing weight. Because a mixture of these components can lead to the intoxication of internal environments, and as a result - to a decrease in metabolism and weight gain. "
Meat in combination with starchy vegetables is one of the brightest examples of an unsuccessful combination of products.
Other similar combinations also include a mixture of starchy vegetables and animal protein: the process of digesting these components takes different times and requires different amounts of gastric juice.
How to fix it: combine meat with vegetables that do not contain starch in one meal (for example, green salad with a cutlet, green beans with chop), and not with cereals or starchy root crops (potatoes, pumpkin, beets).
5. Habit is in a hurry
Food on the run, accompanied by a TV or computer, is quite capable of significantly spoiling any figure, even if there are only healthy and “right” foods in the diet. Firstly, in this way, it is almost impossible to track the feeling of fullness, which means it is easy to overeat. Secondly, the desire to eat faster leads to the fact that we chew food poorly, which can cause bloating. Fresh fruits and vegetables are especially “dangerous” in this sense - fiber, which they are rich in, “swells” in the digestive system and visually increases the volume of the abdomen. “Any food that we plan to eat should have an effect on the visual analyzer and on the oral receptors, which transmit information to the central nervous system, and from there to the enzyme-forming organs, so it’s so important to eat slowly and with pleasure”
How to fix it: learn to eat slowly and thoroughly chew food. And do not overdo it before training.
Instead of a conclusion
Habit is by no means the second nature, as is commonly believed, and can be adjusted. This process requires patience, awareness and time (to learn how to do something “on the machine,” it takes us an average of 40 days). It is also important to understand the mechanism of formation of habits - in fact, this is the construction of a new “neural path”. Therefore, it makes sense not to abandon a bad habit, but to replace it with a good one: say, when you “cross-stitch” cross your legs while sitting at work, stand up and take a few steps around the room.
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