It depends on factors such as genetic make-up , but also on diet, exercise habits or hormonal changes.
Still, we can provide some guidelines to reduce the waist
If you tend to accumulate fat in the abdomen, you may lose weight in other parts of the body and resist this area.
By taking into account the possible causes of this problem, not only will you reduce your waistline, but you will also improve your health and feel lighter, energized and essential.
For this reason it is essential to follow these basic steps.
1. Eat at 80%
Eating at 80% means that we must get used to not filling ourselves in meals , but rather to stay with a bit of hunger.
The ideal point is just that where we are no longer hungry but we can continue eating a little more, for example, dessert .
To achieve this we have to learn to eat correctly, to chew food well, to eat in a relaxed and unhurried way, sitting and without important distractions.
By doing it this way we will feel satiated before and avoid eating too much or anxiety.
Eating at 80% helps us reduce the waist progressively, to avoid swelling, to feel lighter and to have less sleep after meals.
2. More protein and good fats
When we want to lose weight and volume, we usually think about reducing calories and eating a lot of salad.
However, more and more studies show that hypocaloric diets are not healthy and, in addition, cause a rebound effect, so that we usually recover lost weight and even more.
Eating protein thins and helps us reduce the waist , but we must do it with understanding.
We will always choose the most vegetable protein (legumes, nuts, avocado) and, usually, eggs, cheese and fish.
However, a healthy fats activate metabolism and help us lose weight , so we will also incorporate them into our usual diet: first-cold-pressed vegetable oils, avocado, nuts and seeds, etc.
3. Not sitting more than 45 minutes in a row
The sedentary lifestyle, especially the waist.
Sitting for hours and hours in a row helps to gain weight throughout the abdominal area, as well as being very harmful to long-term health.
To avoid this we will set an alarm every 45 minutes to get up from the chair and do some kind of activity or exercise on the move.
It is highly recommended to do at least twice a week some type of medium intensity sport that allows us to move the whole body.
It is also very important to always have a good posture, because if the lumbar becomes weak it can also increase the size of the waist.
4. Regulate hormones
In menopause, women usually suffer an increase in fat in the area of the abdomen.
Although, lots of girls also suffer at any age, despite having a good diet or exercise.
There are some natural supplements that can help us regulate hormones:
- Maca root
- Flax oil
5. Massaging the waist
In some cases there may also be poor circulation or poor lymphatic drainage in the waist area.
So we can also help you lose volume by performing massages on a regular basis.
We can do the technique of dry brushing or use an oil or moisturizing lotion.
We can also add a few drops of lemon essential oil , which helps eliminate fats, and rosemary, which improves circulation, to enhance the effects of massage. Clay poultices are also very effective .