2023-06-13 16:27:12
Do you have rather slender legs, hips and buttocks, but also a little belly, square shoulders, fleshy arms and / or a generous chest? This is called having a V shape. This type of silhouette, more common in men than in women, can be the subject of complexes and alter the daily life of the people concerned. To remedy this and globally refine the upper body, it will be necessary arm yourself with patience and perseverance. We explain to you…
Why am I gaining weight and getting bigger in my upper body?
Let’s start by recalling that the term “upper body” encompasses both shoulders, arms, back, chest and stomach. As you already know, we are not all equal when it comes to weight gain. Some people find it easier to gain fat in their calves, thighs, love handles, stomach, arms, chest, cheeks, etc. In question ? A multitude of factors such as: age, sex, diet, physical inactivity, genetics, metabolism, state of health and medical history, level of stress, hormonal changes, etc. In other words, fat storage and distribution vary significantly from person to person.
The perfect body does not exist!
It is completely legitimate to want to lose weight, but you have to ask yourself the reasons behind your choice. Are you really bothered on a daily basis by your arms, your shoulders or your stomach? Or is it rather The look of the others who weighs you down? Because at the risk of throwing a stone into the pond, the perfect body does not exist and, whatever our morphology, we are all entitled to respect! To be more comfortable with your body and gain self-confidence, do not hesitate to seek the support of a professional.
How to accept ourselves with our imperfections?
Can you lose weight only in the upper body?
You are probably already aware that weight loss is a complex process that relies on the concept of energy balance, i.e. the ratio between the calories we consume through our diet and the calories we expend through our physical activities and the functioning of our body. “When we expend more calories than we consume, our body begins to dip into fat reserves to compensate for the calorie deficit, thus leading to an overall weight loss”, explains Pauline Bruel, dietician.
At the risk of disappointing you, therefore, targeted weight loss does not exist! “It’s a very widespread idea, but unrealistic from a physiological point of view”, underlines Dr. Barrault, sports doctor. In other words, it is impossible to lose weight only in the arms, shoulders, chest or stomach. But it is possible to “melt” globally from the upper body. The key to success ? A healthy and balanced diet, combined with regular training and a few simple daily hygiene rules.
How to refine your bust through diet (lose weight in the arms, shoulders, chest, stomach, etc.)?
To lose weight in a healthy and lasting way from the upper body, you have to make some effort on your plate, knowing thatno food by itself works miracles : if you only eat so-called “fat-burning” foods but you don’t play sports or exercise on the side, you will certainly not have the expected results!
« No question of jumping on unbalanced restrictive diets, which can be the source of deficiencies, frustrations, the yo-yo effect and eating disorders such as anorexia nervosa”, insists Pauline Bruel. “To lose weight, you don’t necessarily have to eat less, you have to eat better: food should be fun! “, she insists. In addition, weight loss must be gradual, because losing weight too quickly can have serious consequences on our body. The keys to a good diet to promote weight loss?
- do not neglect any essential nutrient (equitable consumption of proteins, good lipids, carbohydrates, vitamins, minerals, etc.);
- rely on snacks with a low glycemic index to limit weight gain linked to snacking;
- trade salt for herbs and spices;
- if necessary, reduce portions slightly ;
- limit the consumption of bad fats and sugars ;
- not miss any meals, listen to his hunger et respect his satiety ;
- take the time to chew well ;
- drink at least 1.5 L of water a day to promote the elimination of fat (green tea or coconut water are also welcome).
If necessary, do not hesitate to consult a nutritionist to help you rebalance your diet.
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Which sport to lose weight in the upper body?
To refine your upper body through sport, you need to work: your triceps, biceps, deltoids, traps, lats, pecs and abs. Regular sports activity (at least twice a week) is essential to cause a calorie deficit and induce weight loss. By increasing muscle mass, sport allows you to burn more calories during exercise, but also at rest. The best sports to destock? Of the endurance and/or cardio sports which solicit the upper body and the abdominal belt. Good news, you are spoiled for choice:
Do not hesitate to diversify your practices and choose sports that you like to be able to train over time, without demotivating yourself! Don’t forget either that it takes a minimum of 20 minutes of exercise to start burning stored fat and that it is essential to stretch well at the end of a session to promote muscle recovery!
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At home or at the gym: what exercises to firm up the upper body?
Again, many exercises allow you to simultaneously work the shoulders, arms, abs and pectorals. To complete your routine, you can even bet on isolated muscle strengthening exercises, specifically targeting a particular area of the upper body. But for a more harmonious silhouette, it is better to bet on polyarticular exercises such as : the board,push-ups, pull-ups, dips, bench presses, dumbbell movements (dumbbell flyes, lateral raises, tricep extensions)rotation of the bust, scissors, lifting of the pelvis, etc.
In addition, consider boosting your basic metabolism by increasing your daily energy expenditure: prefer the stairs to the elevators, get off a few bus or metro stops before your usual station, favor cycling or walking, etc. As a reminder, according to the World Health Organization (WHO), it is necessary to perform at least 10,000 steps per day to stay in shape, preserve your health and control your weight.
In video: “The best exercises to strengthen the upper body”
Massages, herbal medicine, wrap, aesthetic medicine… Other options to limit fat storage
In addition to a suitable diet and physical activity, it is essential to limit your weight gain by limiting your stress, which can lead to hormonal imbalance and make it more difficult to lose fat. So bet on relaxing activities such as meditation, yoga and deep breathing, or reading, gardening, music, etc. Also commit to good sleep hygiene, because lack of sleep can disrupt the functioning of hormones that regulate hunger and fat storage. Try to sleep between seven and nine hours a night and keep the same bedtime and wake-up times. Moreover, if you think thata hormonal imbalance or any disease affecting your weightdo not hesitate to consult a qualified health professional who will be able to find a solution!
Several other options can help you get rid of fat from your bust :
- hypnosis is increasingly popular for overall weight loss. And sometimes it works!
- Usually used by top athletes to reinforce their training or better recover, theelectrostimulation also became the must to sculpt its silhouette.
- Phytotherapy can also be a valuable aid for slimming, there are indeed several effective plants: plants diuretics, Plant satiatingPlant appetite suppressant and plants that capture fat. Some essential oils are also useful for limiting cellulite, fighting once morest water retention or removing fat from the body.
- The famous palpate-roll massages and the lymphatic drainage have also proven themselves, even if their action remains superficial and brief, like the slimming patchesthe slimming wrap or aesthetic medicine alternatives such as cryolipolysisthe radio frequency and the ultrasound.
- What do you give? food supplements and others weight loss capsules ? Let’s say that it is better to remain cautious and be wary of the undesirable effects of certain substances contained in these capsules. Be that as it may, they will not replace the measures mentioned above.
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