Reduce Waist Size
Many people’s minds are busy with finding a solution to reduce waist size and have a slim waist. The clothes around the waist and the bad look they give to the body composition are annoying for many people. Most people like to be slim, beautiful and flexible. Such characteristics, in addition to being considered as an indication of a person’s health, will certainly affect the appearance of the body as well. All this made people think of reducing their waist size. If you are also satisfied with the shape of your waist and sides, don’t worry anymore. By reading this article, you can achieve a beautiful body.
How to have a narrow waist?
It is possible to reduce the size of the waist by doing regular sports exercises and following a good diet. Accumulated fat around the waist can be a danger to people’s health. For example, people with coronary artery diseases are more at risk of death if they have these fats.
Although your appearance may be influenced by your genetics, if you have a poor diet or lack of physical activity, you cannot blame genetics alone for having a disproportionate body. Waist circumference of 81 to 89 cm is considered disproportionate. The good news is that anyone with any body type can lose some extra waist fat, or in other words, reduce their waist size. In the following, we mention three effective steps in reducing waist size.
1- Change your diet to reduce waist size
Reducing calorie intake has a great effect on burning belly fat and reducing waist size, but you can also accelerate this process by choosing some foods. For example, in a scientific study, it was shown that people who use whole grains instead of refined grains along with 5 servings of fruits and vegetables, 3 servings of low-fat dairy products, 2 servings of lean meat, fish or chicken, succeeded in burning the amounts Most of the extra fat is around the waist.
Reduce consumption of refined carbohydrates
Consuming simple carbohydrates such as white bread, white rice, pasta and pizza cause abdominal obesity and increase waist size. In addition, fiber-free and processed foods lead to flatulence and constipation, which causes the stomach to enlarge. Eliminate these carbs as much as you can and eat complex carbs like whole grain bread, brown rice, and whole wheat flour.
Increase consumption of vegetables
Vegetables contain a lot of water and fiber, which make you feel full for a long time. In addition, they help to balance and detoxify the body and make you have a slimmer waist.
Increase the consumption of spices
Spices such as pepper, cumin, cinnamon, turmeric and ginger have fat burning properties. That is, they increase the body’s metabolism and increase satiety.
Omega 3 healthy fats
When we think of fats, we all think of unhealthy fats. While there are healthy fats that are not only not harmful, but also help to reduce belly fat and waist size. Some of these healthy fats are: olive oil, coconut oil, fish, nuts and egg yolks.
Increase the consumption of proteins
Consuming proteins is one of the main reasons for reducing the size of the waist and slimming the stomach. That is why the protein diet has become popular these days and has gained many fans. Protein sources can be divided into two categories: animal and vegetable: animal proteins include meat, chicken, fish, and eggs, and vegetable proteins include mushrooms, nuts, soybeans, and legumes.
2- Change your lifestyle to reduce waist size
Changing your lifestyle means getting rid of your bad habits and replacing them with good ones. The following are good habits that indirectly affect the reduction of your waist size.
Curb stress
Have you ever thought about the relationship between abdominal obesity and stress? Cortisol is a hormone that is released during stress. If this hormone is released too much, fat will accumulate more in your stomach and waist area. In addition, stress is associated with increased bulimia nervosa, which is one of the main reasons for weight gain and fat accumulation in the abdomen.
Adequate and timely sleep
Adequate and timely sleep makes you choose a healthier lifestyle in the rest of the day. In addition, it prevents overeating at night.
drinking water
Most of the time we confuse thirst with hunger and overeat thinking we are hungry. This time, if you feel hungry, drink some water. If your feeling of hunger does not go away, then you can safely go for food.
3- To reduce waist size, do proper sports exercises
It is not a secret that exercise helps in fitness. To make any changes in the body shape, special exercises are needed. Reducing waist size to have an hourglass figure is not out of the question.
Start exercising gradually. Usually, people’s enthusiasm in starting a new exercise program makes them do all the exercises in a row and intensely at first. This intensity of action will sooner or later lead to fatigue and frustration of the person in doing the exercises. Therefore, we suggest that instead of choosing an intense exercise program, choose easier exercises and do them frequently throughout the day. Remember that waist size reduction is gradual and does not happen overnight.
Provide suitable conditions and comfort while doing exercises. Wearing the right clothes, carrying a bottle of water, or even listening to the right music can help you do the exercises with more motivation and excitement.
Plank movement
Lie on your stomach and keep a little distance from the ground. Then lean on your elbows while looking at the floor. Contract the abdominal muscles tightly inward. In this position, your hips are down and your back is in a straight position. Try to stay in this position as long as you can and avoid arching your back. Do this movement 3 to 5 times a day for 30 seconds each time.
Pelunk movement from the side
Lie on your right arm and stretch your legs out. Place the right foot on the left foot. Separate the hips from the ground and pull them up. Try to put your weight on the right arm and bear the weight of the legs for 10 to 15 seconds. Do this exercise 5 times for each side of the body.
Scott
Lie in a semi-standing position with your feet apart and stretch your arms forward. Now stand straight with your arms still stretched forward. Repeat this movement 15 to 20 times and each time for 5 to 10 seconds.
slimming ring
Use the slimming ring for 10 minutes every day. In addition to making you feel like a child, this movement helps to reduce your waist size.
Russian turn
Sit on the floor. Bend the legs a little and bring them to the stomach. Straighten the back and tighten the stomach. Now turn your back slowly to the right and left. This movement stretches the abdominal muscles and narrows the waist.
Yoga movements
Include yoga exercises in your exercise program. Yoga is a good exercise to reduce fat around the belly, reduce the size of the waist and strengthen its muscles. In addition, if it is done in a group, it will bring more excitement and pleasure.
Do not forget to breathe while doing exercises! Most of the people forget to breathe during exercise to concentrate, especially the exercises that involve the internal muscles. This leads to body stiffness and premature fatigue. Remind yourself that the goal of doing all of these things is to reduce your waist size, not to harm your body.
Note that the best way to reduce waist size and have a slim waist is to follow a healthy lifestyle. Eat healthy and exercise regularly to achieve your ideal body. By following a proper diet and doing the exercises recommended in this article, you will reach your desired body with just a little perseverance.
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