In the abdomen there is a major part of the entire body fat. If you lose weight in your hands and feet, you can quickly get rid of folds at the waist, especially with age. But do not put your hands down: it’s important to deal with excess fat. Not only from the aesthetic point of view, but also from the point of view of health.
Completeness increases the chances of developing heart disease, stroke, diabetes and even cancer. Lose weight with hard diets is unsafe and not always effective. Your main assistants in combating excess centimeters in the waist and improving the general condition of the body should be a healthy lifestyle and proper nutrition . Follow our recommendations, and become slimmer.
CHANGE YOUR WAY OF LIFE
Go in for sports
Physical loads improve metabolism – fats split more quickly. Give preference to aerobic exercise, do at least half an hour four times a week. The most effective training on elliptical and exercise bikes, running, walking uphill. If you do not have access to a fitness club, include as much physical activity as possible in your daily life. Walk on foot instead of traveling by car, go up to the apartment on the stairs, and not on the elevator, go with friends to dance.
Do not set a goal to lose weight only in the waist
Bring all the muscles into tonus, do not train just one area of the press. The more muscle mass, the more calories you burn, even when relaxing. One exercise on the press – not enough. You will have muscles, but the fatty layer will not decrease.
Learn how to manage stress
Stressful situations increase the level of cortisol – a hormone responsible for the accumulation of fat in the body. Try to get rid of things that cause stress. Less contact with unpleasant people. If the stress has flowed into a chronic form, meditate or yoga, concentrate on relaxation and proper breathing.
Try to sleep well
Give enough time to sleep. The unplucked person feels sluggish and overeats to compensate for the lack of energy. Sleep 6-9 hours a day – this is the optimal duration of a deep rest.
Reduce calorie intake
The right diet is the best assistant in the fight against extra pounds. Calculate the optimal caloric intake and do not exceed the norm. You can not lose weight only in one part of the body, but losing weight, you will certainly become slimmer at the waist.
Drink more water
Water maintains a sense of satiety between meals. Eat at least 8 glasses a day. Drink one mug for half an hour before a meal – the water will fill the stomach, and the feeling of satiety will come faster.
Do not have a snack between meals and late at night
If you are very hungry, eat something low-calorie and useful. There are a lot of such products: fruits, nuts, celery, carrots.
Eat more metabolic accelerating foods
Kiwi, grapefruit juice, natural coffee and hot red pepper improve metabolism and burn fat.
Reduce consumption of starch and sugar
These products are stored in the form of fat, if the calories do not burn right away. Instead, include in your diet vegetables, fruits, whole grains and lean proteins – lean fish, chicken, turkey, eggs, kefir and tofu.
Drink water instead of fruit juices and sugary drinks
So you will avoid consuming hundreds of unnecessary calories.
Reduce serving volume
Remember: the products are useful only when we eat them in moderation.
Start a food diary
Proved: people who monitor food intake and record calories lose more kilograms than those who do not keep a journal.
- Find friends with whom you will keep a diet and exercise. Joint goals are motivated.
- If you do not eat at home, order dishes that are rich in protein. Ask that the dressings and sauces are served separately. This will help reduce calorie intake.
- Find a good trainer and nutritionist. They will give you valuable professional advice.
Start to fight with extra centimeters, but remember: for the result to be, you must strictly follow all recommendations. Approach the solution of the problem in a complex manner.