Losing weight becomes a challenge when you are used to a sedentary lifestyle, in addition to having a poor diet based on fast food and high levels of sugar.
Consequently, the body begins to store these substances in the form of fat that resides especially in the waist, abdomen, and other parts of the body, becoming not only an aesthetic problem but also a health problem.
That is why in this article you will be able to learn the healthiest and most effective recommendations to combat those extra kilos on your waist and the ideal exercises to tone and define the muscles located at the waist.
Recommendations to reduce waste
Excess weight located in the waist area is one of the most frequent concerns for women, for that reason, the following simple tips will help you lose those extra kilos naturally.
Reduce consumption of processed carbohydrates.
They are called processed carbohydrates because one of their main ingredients is refined sugar and flour in foods such as pasta, sugary cereal, and white bread, among others.
That is why the replacement of said foods with those made with natural sweeteners and low flour content, will make you reduce your waistline faster.
Limit sugar consumption
Excessive consumption of sugar or products that contain this sweetener in high quantities results in increased blood glucose levels.
This, in turn, unbalances insulin production and the body cannot adequately process excess fat.
Therefore, you must control the consumption of sugar in your meals if you want to reduce your waist, always observing the amount of calories, carbohydrates, and sugars present in the products you consume.
Avoid fat consumption
Avoid the consumption of fat so that your body eliminates reserves of this substance, which are unnecessary for the proper functioning of the body.
Furthermore, the fats present in products such as fast food and fried foods increase the levels of bad cholesterol or LDL and triglycerides, which in turn increases the risk of heart rate failure and leads to other unfavorable conditions for your health.
Limit consumption of red meat.
Red meat has a high animal fat content, therefore its consumption should be moderate if your goal is to lose weight. If consumed, it should be lean meat, that is, with a small amount of fat.
We recommend that you replace red meat with white meat such as chicken and fish, this will help you reduce your weight and improve health conditions derived from being overweight.
Limit consumption of full-fat dairy products.
Full-fat dairy products such as milk, yogurt, or cheese contain high levels of fat, their excessive consumption increases bad cholesterol, which in turn delays weight loss.
Therefore, it is recommended that you replace full-fat dairy products with skimmed ones, these contain less fat and are healthy for your health.
Drink enough water
The consumption of water helps to accelerate the metabolism, which promotes weight loss. It also helps cleanse the body of toxins acquired by poor diet, which contributes to the proper functioning of the organs, especially the excretory system.
Consume detoxifying juices
The juices Detoxifiers based on fruits and vegetables with diuretic properties are popularly known for losing extra kilos.
Foods like the kiwi, spanichapple, strawberry, and lemon, are the main ingredients of detoxifying juices that also help you burn the fat lodged in your waist.
Also, foods rich in pectin or natural fiber are recommended so that you can replace the calories present in fast food.
Opt for breakfasts with skimmed yogurt.
The Spanish magazine Hospital Nutrition published an investigation where it was determined that the consumption of dairy products such as yogurt benefits weight loss thanks to its nutrients and high calcium content.
Yoghurt has the peculiarity of accelerating the production of hormones that promote the feeling of satiety, therefore its consumption is important in diets to lose weight.
The properties of skimmed yogurt, in addition to helping you strengthen and improve the intestinal flora, if you consume it for breakfast You will be able to feel satisfied and it is an excellent option to combine it with fruits, cereals, and nuts.
Eat nuts and seeds
A study published by the magazine Nutrition reveals that the epidemiological studies that researchers carried out on nuts and how they act in the body, showed that contrary to what is believed, seeds do not cause weight gain.
For this reason, nuts and seeds are an excellent option to reduce anxiety attacks, thus replacing the intake of sweets, sodas, and other products with high sugar content.
In this sense, you can consume almonds walnuts, pistachios, peanuts, pumpkin seeds, and sunflowers combined into one granola or as a complement to any other healthy dish.
Eat fruits and vegetables.
Natural foods are the main option even in the most surprising diet to lose fat, fruits and vegetables contain sugars, and calories and are a rich source of energy so that you do not become discouraged during the weight loss process.
Consuming vegetables that accompany the protein of your choice will make the food even more delicious, and nutritious and will make you lose weight. In addition, it will improve intestinal transit and regulate your cholesterol and triglyceride levels.
Moderate food portions
According to the guide to lose weight published by Arthritis Foundation National Office Rationing food is one of the most important habits that anyone who wants to lose weight should know and learn.
Food portions should be moderate, according to the calories of each food you want to consume, and balance each portion to obtain sufficient nutrients, which help the body function properly.
Perform physical activity
Physical activity, individually or in a group, helps you healthily burn fat, also strengthens muscles that have been atrophied by excess body fat, and improves heart health.
In addition, physical activity promotes self-esteem, being the ideal complement to encourage you to leave your sedentary routine and become a more physically active person.
Exercises to reduce waste
According to a research article made by him Metabolism, Exercise and Health Research Center belonging to the University of La Frontera Araucanía Region, Chile, indicated that the combination of physical exercises helps reduce overweight.
The study maintains that after obese and overweight people underwent twelve high-intensity training sessions, their excess body fat decreased and their weight conditions improved significantly.
For this reason, below you can learn about a series of the most effective and best exercises to reduce your waist:
Turn the waist sideways
You can do this exercise by standing with your feet shoulder-width apart, and your legs extended, placing your hands on your waist, and starting from right to left. It is important that you keep your back straight and your head upright.
Combined sit-ups
Abs are commonly used to tone and define the muscles located in the waist. For this exercise, you must lie on your back and place your legs at a 90º angle.
Then, place your arms behind your head and raise your torso until you can touch your right knee with your left elbow. You can alternate positions until you achieve 30 repetitions on each side.
circular movements
To perform circular movements, you must be standing, with your feet shoulder-width apart, bring your hands to your waist, and begin to form imaginary circles with them.
Also, you can help yourself with a hula hoop, since this hoop will help you make the routine more fun. You can do 3 sessions of 5 minutes, resting and stretching your body between each interval.
Trunk push-ups
Standing with your legs apart and your feet shoulder-width apart, bend your body forward and try to touch the balls of your feet, then slowly return to the starting position.
This exercise will help you improve your flexibility and benefit the muscles of your waist.
Alternating trunk twists
You can perform this exercise maintaining the initial position but this time bringing the right hand to the left foot and vice versa until you achieve 30 repetitions on each side.
Also, you can sit with your legs extended and open and try to touch the tip of your right foot with your right hand. When you have achieved this, start alternating your feet with your hands, that is, touch your left foot with your right hand and vice versa.
It may be a little difficult for you to perform this exercise in the first sessions, but with practice, you will gain elasticity.
Face-down trunk lift
For this exercise, you must lie face down, place your hands on the back of your neck, and try to elevate your trunk without moving the rest of your body.
Also, you can alternate it, bringing your hands forward stretched, with the palms facing down, and raising both hands and feet to the point that only your trunk touches the ground, perform this exercise in 4 series of 20 repetitions each.
Face-up leg movement.
To perform this exercise, lie on your back, place your arms extended on each side of your body with your palms facing down, and then raise your legs and make circular movements in the air with them.
Perform these movements in 5 series of 30 seconds each and you will notice results in a few weeks, which will help you reduce the fat lodged in your waist in a short time.
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