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This article was co-written by Laura Flinn. Laura Flinn is a National Institute of Sports Medicine (NASM) certified personal trainer, US Olympic weightlifting coach, and sports nutritionist, in addition to being an all-around fitness trainer. body with resistance wire. Laura runs a personal training program in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardio, and strength training.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 5,739 times.
Belly fat can be dangerous, so reducing your waist size will improve your health, not to mention your appearance. Statistics show that since the 1950s, the average waist size has increased by 18 cm so you are certainly not alone when it comes to reducing your waist size. Fortunately, there are ways to reduce waist size for both men and women.
Steps
Eat the right food
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Reduce calories. Obviously, if you want to reduce your waist size, you need to reduce your calorie intake. Weight loss is a straightforward equation: you need to burn more calories than you take in, and in fact exercise burns fewer calories than you think.
- You need to cut 3900 calories to lose 0.5 kg. Many studies have found that if you have a food diary that specifically records what you eat each day and how many calories you take in, you’ll eat less.
- Use an online tool to calculate the calories in each food you eat. Pay special attention to accompaniments like salad dressings as they can contain more calories than you think. Eating 100 fewer calories per day over the long term also makes a difference. [1] X Research Sources .
- Jogging is a great way to burn calories. You should try to jog for about 30 minutes, at least 3 times per week. Or you can alternate walking and jogging until you can jog. [2] X Research Source Walking 30 km a day can help you lose a lot of belly fat within 6 months. [3] X Research Sources
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Increase protein and fiber. High-protein foods in your meals help you feel fuller, thereby eating less. In particular, you need to make sure to eat a protein-rich breakfast and not skip breakfast. Switching to a high-protein diet can speed weight loss by 25%.
- Remember that 80% of effective weight loss (including waist weight loss) needs to be based on diet, not exercise. [4] X Research Sources
- Eggs, tuna, vegetables, salads, almonds, apples, and lean meats are high-protein foods. If you find it difficult to change your diet, remind yourself that a waist size over 85 cm means you are at increased risk of many health problems, including cardiovascular disease, diabetes and blood pressure. High. And remember that without a healthy diet, you will not be able to reduce your waist size significantly. [5] X Research Sources
- Try to limit your consumption of dairy products. Foods you should increase in your diet include skinless chicken, brown rice and broccoli as they are good for reducing waist size.
- If possible, you should try to have natural foods make up 1/3 of your overall meal.
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Avoid starches and sugars. Sugars and starches increase insulin levels. This hormone is associated with a large waist size. So you need to eliminate starch and sugar from your diet. Avoid refined carbohydrates (white flour foods are not good for the waistline).
- Be aware that foods high in sugar can contribute to bloating and some of them are foods that you consider healthy, such as beans, potatoes and bananas.
- Another bad effect of sugar and starch is that they are high in calories and make you less satisfied. Sugars and starches are essentially empty calories and have little nutritional value. Examples include donuts, french fries and white bread.
- Read product labels and eliminate fructose from your diet. Fructose makes it harder for you to lose weight. Fructose is abundant in processed foods and drinks and you should limit your intake to less than 15 g per day. Some foods that are considered healthy but high in fructose include fortified drinks, yogurt, and some foods labeled weight loss foods.
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Do not drink carbonated drinks. Carbonated drinks, even those for people who lose weight, also cause problems with waist size.
- Carbonated drinks can increase the amount of gas in the digestive system. In addition, some drinks contain sweeteners that are difficult for the body to break down. Both of these issues increase waist size.
- Instead of drinking carbonated water, you should drink filtered water throughout the day to boost metabolism. Alternatively, you can try drinking mint tea. If you must drink alcohol, you should only drink red wine in moderation instead of beer.
- Another reason you should drink lots of water is that many people mistake thirst for hunger. So when you feel hungry, try taking a sip of water. [6] X Research Source
Do the right exercises
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Practice twisting your waist and arching your body. Make sure the exercise you choose targets the waistline. Avoid doing old-fashioned sit-ups as this can damage the spine.
- Stand up straight, put the cane on your shoulder. Keep your back straight and legs wide apart. Turn your waist from side to side, while looking straight ahead. See how many turns you can do and try to do 50 turns.
- Instead of crunches, try curling. Lie on your back, hands under your back, palms facing down. Bend your knees and raise your head and shoulders slightly.
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Try shaking the ring. If you get bored with the basic exercises, you can try swinging the hoop. Shake the ring for a few minutes a day to significantly reduce the size of the waist. [7] X Research Sources
- Shaking the ring for even 10 minutes a day can help reduce the size of your waist. In addition, with just a few minutes of shaking, you can burn 100 calories a day. [8] X Research Sources
- For more effective swinging, you should stand with your back straight, place the hoop on your back when preparing, and try not to shake your hips too much. The right foot is slightly in front of the left foot. Rotate the ring clockwise and swing your hips back and forth to keep the rotation constant. You need to use force from the core area to keep the ring above the hips.
- One study found that shaking a bracelet for 30 minutes, 3 times a week can help reduce 7.5 cm-15 cm waist circumference in just 1 month. [9] X Research Source
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Take a Pilates class or a quick interval training session. High-intensity interval training is a great workout routine that includes strength training, flexibility, and cardio – all of which help reduce waist size. Pilates exercises include movements that focus on the core area.
- Rapid-intensity interval training usually consists of 4 rounds with many different exercises, each exercise performed 12-15 times, 3 sets and alternating.
- This training regimen usually includes exercises such as squats, push-ups, vertical jumps, training with elastic bands and using light weights.
- Pilates exercises help tone the abdominal muscles because it includes poses that create a strong core area.
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Try the Waist Training exercise. If exercise doesn’t work, you can try a trend that many celebrities love right now: Waist Training. Actress Jessica Alba is one of the celebrities who has tried this exercise, helping her get back in shape after having a baby.
- Basically, Waist Training means you’ll be wearing a cardigan all day. You can buy specialized belts or corsets with flexible joints inside, so you can breathe easily. However, the results will not be immediate and may take several months.
- You can try buying a water-resistant corset with straps to wear underneath your clothes and tie them up when you lose weight. That way, you can feel when your belly is expanding.
Lifestyle change
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Reduce stress. It may surprise you, but stress also increases waist size. This is because stress increases the hormone cortisol, which is linked to weight gain in the abdomen.
- In addition, stress also causes many people to overeat or crave junk food. Practicing meditation and yoga will help you reduce stress.
- Sometimes people wonder why reducing waist size is harder than losing weight in general. That’s because waist circumference is related to hormones like cortisone and insulin, not just diet. If you understand this, you will realize that reducing stress is an important factor in reducing waist size. [10] X Research Source
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Good night. Experts believe that sleep loss is linked to weight gain, especially belly fat. There are many hormonal reasons for this condition.
- You should try to get about 7-8 hours of sleep every night. This helps to reduce hormone production and reduce cravings. Good sleep boosts growth hormone to burn fat and build muscle.
- Insomnia is associated with high levels of stress, which can lead to the production of cortisp, the hormone that increases waist size.
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No smoking. Smoking is not only bad for your lungs, it’s also bad for your waistline. If you want to reduce your waist size, you need to quit smoking.
- Research has found that smoking increases waist size.
- Smoking to lose weight (as many people say) has never been considered a good way and certainly does not help reduce waist size.
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This article was co-written by Laura Flinn. Laura Flinn is a National Institute of Sports Medicine (NASM) certified personal trainer, US Olympic weightlifting coach, and sports nutritionist, in addition to being an all-around fitness trainer. body with resistance wire. Laura runs a personal training program in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardio, and strength training.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 5,739 times.
Belly fat can be dangerous, so reducing your waist size will improve your health, not to mention your appearance. Statistics show that since the 1950s, the average waist size has increased by 18 cm so you are certainly not alone when it comes to reducing your waist size. Fortunately, there are ways to reduce waist size for both men and women.
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