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This article was co-written by Lyssandra Guerra. Lyssandra Guerra is a holistic nutritionist & mindset coach and founder of Native Palms Nutrition in Oakland, California. She has over five years of experience in nutrition counseling, specializing in helping clients overcome digestive issues, food sensitivities, sugar cravings and other dilemmas. She received her certificate in holistic nutrition from Bauman University: Total Nutrition and Culinary Arts in 2014.
There are 27 references cited in this article that you can see at the bottom of the page.
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Weight loss is a very popular health goal: more than half of Americans say it’s important to them. [1] X Source of Research Many people view their belly area as a nuisance, and research shows that visceral fat (around internal organs) is the most dangerous to health. [2] X Research Source While you can’t lose much weight without dieting or exercising, there are a few ways you can slim your abs without going to the gym or fasting.
Steps
Fake temporary weight loss
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Wear clothing that controls the abdomen. There are many options when it comes to lingerie to bundle, tone, and shape the midsection. One mainstream brand can be mentioned is Spanx, they produce a variety of abdominal control suits, for all sizes of people.
- Women’s underwear includes corsets, panties, high-waisted shorts, jumpsuits, camisoles, and Lycra, elastic or synthetic tank tops. Most mainstream women’s underwear brands have upper body control styles, but the most popular are Spanx, Soma, and TC Shaping. Buy your exact size and hope it shrinks.
- Men’s options are available, including Spanx or Sculptees tank tops with designs aimed at the abdomen. Basically, this is a tight shirt to slim down the middle of the body. The effect of this style of clothing is not the same, although companies claim their products can reduce the abdomen from 7.6-12.7 cm.
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Take advantage of the current trend of corsets. This method requires wearing tight clothing around the abdomen. If done in moderation, corsets can create a glamorous waistline without changing your lifestyle.
- Some celebs strongly believe in belly banding as a way to lose weight, and although doctors say it’s impossible to lose belly fat, it can help you lose weight because your stomach gets smaller when you’re pregnant. eat so you can’t overeat. [3] X Source of Research In addition, fat cells can expand or contract depending on how much fat they contain.
- Be careful when wearing corsets too tight or too often, as they reduce the volume of your stomach and you may vomit after eating, even if the portion is small. This garment also contributes to heartburn and internal organ tightening. [4] X Research Sources
- Buy a corset from a store with experienced salespeople who will help you wear it properly, learning how to properly tie it so that it doesn’t get too tight.
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Consider body wraps. Body wraps are the salon’s method, which is said to detoxify and slim the abdomen. If instructed, you can do it yourself. The process may not be the same, but often requires many steps and must apply many different types of body products. [5] X Research Sources
- The esthetician begins by massaging and applying an exfoliating cream to the abdomen, then rinses off with a shower. Exfoliating creams contain a variety of herbs and minerals that are said to clear the skin of dirt and reduce the appearance of fat or subcutaneous fat.
- They will then apply a body oil that contains emollients or other properties.
- Next, the abdomen will be tightly wrapped in linen, nylon or heat-resistant material, then they use an electric blanket to warm the body for 30 minutes, at which time the body will sweat a lot. It is thought that this step is to remove dirt and reduce the appearance of grease.
- After removing the electric blanket and wrapping, they continued to massage their abdomen to increase blood circulation.
- Although this process does not aid in weight loss, many clients find the appearance of belly fat and subcutaneous fat reduced, especially with multiple treatments. Because of the heavy sweating (and dehydration) clients often feel a few centimeters off their belly, even if this is only temporary. [6] X Research Sources
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Reduce water volume. The body retains water for many reasons, leading to external swelling, especially around the waist. Reducing water volume will temporarily reduce waist size. [7] X Research Sources
- Provide enough water. In many cases, the body retains water to prevent dehydration when you do not drink enough water each day. This is especially true during the hot months. Make sure to drink at least eight glasses of water (250ml) a day (or 2 liters), to cleanse your body and reduce swelling. [8] X Research Sources
- Reduce sodium consumption. Excess salt causes the body to retain water. Processed foods and foods sold in restaurants are a major source of sodium for Americans. These foods provide about 75% of the sodium in the diet. You shouldn’t eat more than 1,500 mg of sodium per day, which is just over 1/2 teaspoon of salt. [9] X Trusted Source American Heart Association Go to Source
- Reduce alcohol and coffee consumption. These drinks cause dehydration, which leads to water retention in the body (as the body tries to retain whatever water it can hold). [10] X Research Source
Lifestyle change
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Avoid swallowing air. This may seem like strange advice, but swallowed air is one of the main causes of edema, contributing to a rounder abdomen. Just reducing the amount of air you swallow during the day can reduce your waist measurement.
- Avoid carbonated drinks even though they do not contain energy, such as carbonated water. Carbonated drinks will bloat the stomach and give it a rounder appearance.
- Avoid tobacco. Smokers also have a tendency to swallow smoke into their stomachs and upset their stomachs.
- Avoid chewing gum and talking while eating. Both of these habits cause air to be swallowed.
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Maintain proper posture . Changing the way you walk, stand and sit won’t make your belly fat go away, but it will make you look thinner, because body fat is distributed evenly across your body instead of in your belly. Try to keep your upper body straight, your shoulders back, and your head up.
- When sitting, the buttocks should touch the back of the chair, and the three normal curves of the back should be visible on the back (i.e. a small towel wrapped around the buttocks should be able to fit). [11] X Cleveland Clinic Trusted Source Go to Source
- When standing, you should push your shoulders back, draw your stomach in, and keep your feet hip-width apart. [12] X Trusted Source Mayo Clinic Go to Source
- If you’re into exercise, movements that tone your core and back can help you maintain correct posture more easily, while also toning the muscles around your abs. Add gentle crunches and easy back exercises to your routine to improve posture.
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Get enough sleep. Sleep by itself doesn’t burn fat, but it’s an important part of weight loss efforts. That’s because lack of sleep makes most aspects of a weight loss program more difficult. When you don’t get enough rest, it’s hard for you to get up and move. Controlling cravings can also be difficult: you’re more likely to be drawn to junk food when you’ve run out of energy. [13] X Research Source
- Everyone’s sleep needs are different, but most adults need seven to nine hours of sleep each night. Children and the elderly need more sleep. [14] X Research Source
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Find a fitness support network. Connecting with people who lead a healthy lifestyle can help you live a healthier life. Hanging out with health-conscious people will give you the opportunity to participate in activities that lead to weight loss. Try to spend time with people who have hobbies that promote healthy lifestyles like walking, playing sports, cycling, cooking at home and so on. Limit spending time with people who have unhealthy hobbies like snacking, drinking a lot of alcohol or watching TV for hours. [15] X Research Source
- If you don’t have a friend or relative who enjoys health-promoting activities, don’t be afraid to get to know others. Join the intramural sports team or random games in the park. Take a cooking course or sign up for a local cycling class. There are many healthy ways to meet people, it’s up to you!
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Start tracking your weight. Some nutritionists believe that being aware of your body weight can promote a healthy lifestyle. [16] X Research Source Tracking your weight will motivate you to think healthy; If the numbers on the scale start to go up, you know it’s time to rethink your habits.
- A person’s weight can fluctuate by up to 5 kg in a short time. For an average value, you should weigh yourself at the same time of day (like right after waking up). At the end of the week, add up the weight numbers and divide by seven. The results received will approximate your “true” weight.
Change your eating habits
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Drink a lot of water. If you regularly drink sodas, sports drinks, coffee with sugar and cream, or other energy drinks throughout the day, try to replace them with water. The amount of water supplied to the body does not change while you cut calories. Keep striving, and you may lose some weight with no extra effort.
- The benefits of filtered water have long been recognized. Drinking water helps ensure muscle movement, keeps skin healthy and clean, and maintains the body full of energy. [17] X Research Source Best of all, the drink has no calories, so you can drink as much as you want. See tips on how to incorporate water into your daily schedule for more great ideas.
- Don’t make the mistake of thinking that soda can be replaced with fruit juice, because they contain a lot of calories. The juicing process separates all the healthy fiber from the fruit and leaves nothing but sugar. [18] X Research Source Always drink filtered or flavored water without calories to stay hydrated and also good for your waistline.
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Divide the meal into several small meals. Instead of eating three large meals a day, try eating several small meals with a few hundred calories at a time. This will reset the hunger signal so you can distinguish when you’re really hungry from habitual eating.
- A convenient way to reduce portion sizes is to use a smaller plate. Small plates can make food look bigger because of the Delboeuf illusion effect. [19] X Source of Research Basically you are “tricking” the brain into satisfying it with small amounts of food.
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Measure portion sizes. Don’t rely on your eyes to judge food intake, use your brain instead. The current commercial culinary trend is aimed at large servings, so many people have a confused view of what a normal serving is. Use the measuring cup and the information on the “Nutrition Facts” section of the package to make sure you’re eating the correct serving at a time. You should even invest in a food scale.
- Many popular foods that you can easily visualize serving sizes. Some examples are as follows (you can see more here):
- Vegetables and fruits: about the size of a fist
- Meat, fish and poultry: about the size of the palm of your hand (excluding fingers)
- Cheese or butter: about the size of a thumb
- Carbohydrates (rice, noodles etc.): about the size of a cupcake
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Have breakfast. Many Americans skip breakfast [20] X Research Source and compensate for hunger by eating more at lunch and dinner.
- Make sure breakfast has at least one of the three food groups: dairy products, fruits, and whole grains. [21] X Research Source
- If your diet is high in protein and low in carbohydrates, you can use eggs and cheese. The important thing is that breakfast really activates the metabolism, bringing the body out of a fasting state.
- A breakfast suitable for an adult weighing 70kg contains about 300-400 calories.
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Wise food choices. A healthy diet always benefits your waistline, even though the calories are similar to an unhealthy diet.
- Eat fresh fruits and vegetables in place of processed foods. Processed foods have preservatives, artificial ingredients, and are often high in carbohydrates, sugars, and fats. Fresh foods provide a higher nutrient-to-calorie ratio than processed, high-carbohydrate foods like chips or cookies. Processed foods also often contain more salt, leading to water retention and increased volume around the abdomen.
- Never eat food taken directly from a paper bag or box. One study found that people given large bags of popcorn ate 44% more than those given small bags. [22] X Trusted Source American Heart Association Go to the source It’s easy to overeat with large servings in front of you. Instead, you should pour a full serving into a bowl and close the can.
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Control your food intake when eating out. It’s always easier to control your food intake at home when you’re at a restaurant, where they often provide the recommended calorie intake for the day, or when you’re at a friend’s house for a meal, because you can’t Control what goes into the meal. Fortunately, there are a few ways to help you control portion sizes where you don’t have complete control over your own food: [23] X Research Source
- Plan ahead what to call. Many restaurants have websites with full nutritional information, so you can choose before you leave the house. [24] X Research Source
- When you go to a restaurant, you should ask the waiter to pick up the takeout package when they bring the food out. Measure exactly one serving and store the rest in a container. You won’t accidentally overeat while chatting with friends.
- When dining at someone else’s house, don’t be afraid to ask for small portions. That way your plate will be clean instead of leaving leftovers and potentially displeasing the host.
- When you go to the market, you should choose food for yourself instead of food in large boxes. For example, instead of buying a whole box of ice cream, you should choose a bag containing many ice cream or individual cakes.
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Switch to foods that keep you fuller for longer. When it comes to reducing your waistline, it’s not all about portion size that matters, it’s what you eat that matters. Some foods provide short-term energy and satiety, after which you’ll be hungry before your next meal. You can choose alternatives that will keep you feeling fuller for longer.
- Foods that help you stay full longer include whole grain breads, rice, pasta, oats, nuts, water, lean meat and fish, eggs, green vegetables, beans and legumes. [25] X Research Sources
- Foods that don’t make you feel full for long include soda, processed snacks, “white” bread, rice and pasta, candy, and starchy foods.
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Eat slowly. When you eat quickly, you can swallow a large amount of food before you even realize you are full. Conversely, when you eat slowly, you will have time to feel full and stop eating before consuming more calories than you need. There’s even evidence that this way of eating promotes the release of the hormone responsible for satiety in the brain. [26] X Research Sources
- Take time to chew food. Focus on chewing each bite 10-20 times and drink a little water between each bite. Put the fork down between each serving. If possible, eat with other people so you can stop chatting during the meal.
- Try setting an alarm clock for 20-30 minutes when you start eating. Time your meals so you don’t eat the last bite before time runs out.
- After eating, you should rest even if you still feel a bit hungry. Give your body a chance to confirm that you’re full, which sometimes takes time. Only eat if you still feel hungry after half an hour.
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Eat in a quiet place. Research shows that people eat less in relaxing spaces. On the contrary, noisy, bustling and chaotic places will make you overeat. It is not clear what the cause is, maybe because the situation creates a bustling mentality, distracting you and forgetting the feeling of fullness. [27] X Research Source
- A common cause of having to eat in a hurry is being late for school or work. You must adjust the timetable to solve this problem. Consider getting up early to have time to enjoy breakfast before you leave the house.
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Record what you eat. You will be surprised when you keep track of what you eat. The surprising thing is that you often eat more than you think. Try jotting down meals and snacks in a notebook you carry with you at all times. Be sure to include the number of servings you eat during the day, as well as the calories per serving.
- There are also many free websites and apps that allow you to easily keep track of your food choices for the day. Myfitnesspal and Fatsecret.com are two popular and easy to use options. [28] X Research Sources[29] X Research Sources
Advice
- There is evidence that certain types of tea (especially green tea) can increase the body’s ability to burn fat. [30] X Research Source Tea is a calorie-free drink without added sugar or milk, but don’t drink it before bedtime unless you’re drinking decaffeinated tea.
- Alcohol can contain a lot of calories (alcoholic beverages often have more calories than similar servings of carbohydrates or protein). You should only drink alcohol on special occasions. When you have to drink alcohol, then you should drink a glass of water. [31] X Research Source
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This article was co-written by Lyssandra Guerra. Lyssandra Guerra is a holistic nutritionist & mindset coach and founder of Native Palms Nutrition in Oakland, California. She has over five years of experience in nutrition counseling, specializing in helping clients overcome digestive issues, food sensitivities, sugar cravings and other dilemmas. She received her certificate in holistic nutrition from Bauman University: Total Nutrition and Culinary Arts in 2014.
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Weight loss is a very popular health goal: more than half of Americans say it’s important to them. [1] X Source of Research Many people view their belly area as a nuisance, and research shows that visceral fat (around internal organs) is the most dangerous to health. [2] X Research Source While you can’t lose much weight without dieting or exercising, there are a few ways you can slim your abs without going to the gym or fasting.
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