Reducing the waist line fat can be a bit difficult to eliminate due to genetic, metabolic and hormonal issues. How can we improve the silhouette with simple care?
Although we can think that the solution is to put on a diet, there are very rebellious body parts that tend to resist, as is the case with the abdomen. Therefore, we give you some very effective tips to reduce the waist in a week and in a much simpler way than you think.
Of course, to control our weight, it is essential to do some exercise. Therefore, here is a brief tutorial of a simple exercise: the march.
Why does it cost me to reduce the waist?
Having a wasp waist is the dream of many women to get a much more feminine silhouette; in addition, they would also enhance the hip curves.
Next, we review what can be the causes , in addition to genetics, that can lead to this accumulation:
- Hormonal imbalances; for example, during menopause.
- Digestive disorders
- Food rich in sugars and refined.
- Abusive alcohol consumption.
- Stress .
- Slow metabolism
Tips to reduce the waist
1. Control the portions
What we have said about the amounts for dinner should be one of our goals at each meal. It is not about going hungry, it is about finding the exact point where we could eat more but, in reality, we no longer need it . In short, if we are able to wait for 5 or 10 minutes, that supposed hunger will disappear.
The difference is key, since in those moments it is usually when we eat what is least convenient for us, such as bread or sweets. A trick to get used to is to take a digestive infusion after the meal; It will also help us to chew each bite well to satisfy ourselves more quickly.
2. Reduce dinners
The dinner is the food of the day that more fat and its effects are noticed, especially in the waist. The good news is that it is also at this point that we will first notice the benefits if we start to change the dynamics of dining a lot or too late.
Some people complain that they find it very difficult to dine early because of the hours they have. However, they can find a way to snack in the middle of the afternoon so they can eat something very light at night.
Also, there are people who regret that dinner is the time of family reunion. For that reason, it would be too great a sacrifice to change everyone’s habits.
In that case, we recommend choosing light and easy to prepare recipes , as well as having the will power to consume smaller portions.
The next morning, we will feel lighter and, as the days go by, we will notice a thinner waist; this will encourage us to continue doing it this way.
3. Choose fats well
Yes, fats are very important. And not to reduce them, as many dietitians say, but to choose them intelligently. Healthy fats help us lose weight, reduce the waist and prevent the accumulation of fat in other unattractive parts.
These fats are going to be used by the organism for other functions, at the same time that they force it to increase energy expenditure. We must incorporate, therefore, in each meal, a portion of good fats :
- Nuts and seeds.
- Vegetable oils of first cold pressure (olive, coconut, sesame, wheat germ, evening primrose, etc).
- Blue Fish.
- Dairy , such as yogurt or goat or sheep cheese, or ghee .
4. Increase proteins
Maybe you’ve already heard about high- protein diets , which promise miraculous results in a short time. In fact, they do work, but they are harmful to the liver and kidneys, in addition to producing a rebound effect after a while.
However, it is true that we must emphasize the essential of consuming proteins to lose weight and reduce the waist. These can be of animal or vegetable origin. Neither should we forget, of course, the rest of the food for a balanced diet.
Animal protein sources :
- Fish and seafood.
- Dairy products.
Sources of vegetable protein :
- Pulses .
- Nuts and seeds.
- Whole grains
Ideally, eat a portion of protein at each meal , combine those of animal origin with those of vegetable origin and accompany them with raw and cooked vegetables. In the last place should be the cereals and the flours, which we must try to be always integral.
As you may have seen, we are not talking about any miraculous diet. Just simply correct everyday habits and replace them with healthier ones ; your body will thank you and you will surely wear the figure you are looking for.