The question of how to make the waist thin remains relevant among women of any configuration. Are you puzzled by a similar problem? Then read on! Here are some exercises and foods to help you get fit.
How to make your waist thin: the best exercises
- Vacuum. Draw in your stomach, hold your breath for 20 to 60 seconds, blow out the air. Repeat 10 to 50 times. You can perform while standing, sitting, lying down.
- Straight and side plank. It is performed in 3 sets from 40 seconds to 1 minute.
- Hoop. It is enough to twist from 10 to 30 minutes a day. It is not worth purchasing an attribute with weight, but the presence of massage attachments is welcome.
It is advisable to avoid heavy weight training and repeated lateral press exercises. Such measures will lead to muscle growth, and with it to an increase in waist volume.
How to make a thin waist: diet
1. Without cutting the diet, it will not be possible to lose weight at the waist, so gradually limit your daily calorie intake by 300-500 kcal.
2. We 'll have to give up baked goods, sweets and other foods that are ruthless to the figure. They should be replaced with foods that help break down fats:
- citrus;
- greens;
- avocado;
- fish fat;
- apples.
Clothes to help slim your waist
- Only small drawings and patterns on clothes.
- Create an X-silhouette with flared skirts, blouses with wide shoulders.
- Focus on the virtues, not the waist.
- Wear wide belts at your waist.
- Slimming underwear and corsets are another way to quickly transform your figure. But they should not overdo it, as such accessories slow down blood flow and can cause health problems.
You can reduce your waist with a carefully chosen look or shapewear. This method is simple, but ineffective, in contrast to limited nutrition and sports.
Expert advice
The main secret of a thin waist is proper nutrition. This is not a myth or a temporary measure; a properly formulated diet can become a new way of life. If you decide that you like to feel an emotional uplift, a slim and energetic body, health and strength for the implementation of all your plans, then a healthy lifestyle should become your daily friend.
Fractional food. The recommendation to consume food in small portions at regular intervals was originally prescribed by doctors as a therapeutic treatment for gastrointestinal diseases, and was also widely used by professional athletes. Fractional nutrition allows you to speed up the metabolism in the body, which means that the process of getting rid of excess fat works faster and muscle mass is built up. Also, largely due to fractional nutrition, the load on the gastrointestinal tract is reduced (it is easier for the stomach to digest a small amount of food), the heart muscle, and metabolic processes inside the body are accelerated.
It is important to note that the intervals between meals should be at least two to three hours. The digestion process takes just about this time, when the body produces enzymes, gastric juice. If you eat food more often, without giving you the opportunity to complete the digestion cycle, then the work of the gastrointestinal tract can go astray and slow down, which will not be reflected in the best way on health and well-being.
Avoiding snacks. It is also important to remember that snacking, especially with added sugar, is not the best option for creating or maintaining a toned figure and a thin waist. Sweet, refined foods cause a spike in blood glucose. How it happens in the body: a feeling of satiety occurs very quickly, then hunger arises, and stronger than what it was. So there are frequent and sharp jumps in sugar; they directly affect the health of the pancreas and can lead to diabetes. So if you're hungry throughout the day and can't go without snacking, choose light vegetable salads, mashed soups, vegetable smoothies, and whole grains.
Consistency. To be successful in any business, a systematic approach is always needed. It is the same with maintaining a thin waist. Once you calculate your daily calorie requirements and eat a deficit diet, you will lose weight. However, it is very important to pay attention to the nuances, without which it will not be possible to achieve the maximum result.
- Take into account the time of the last meal
Dinner should be no later than 1.5-2 hours before bedtime. Metabolism slows down during sleep, the body must restore strength during sleep, rest, and not waste energy on digestion.
- Light physical activity on a regular basis
Sports exercises must be present in your life - walking, running, dancing, hoop, etc. Even if you go to the gym 1 or 2 times a week, it is advisable to do a little exercise in the morning - 15-20 minutes before breakfast. A charge of vivacity and energy is provided for the whole day. In addition, physical activity in the morning will help wake up the body and start metabolic processes in the body.
Giving regular physical activity to the body and pumping the abs, it is much harder and longer to achieve visible results without a balanced and nutritious diet. 80% of the result in building the body depends on your diet, and only 20% is physical activity. Therefore, the statement that "the press is done in the kitchen" is not an empty phrase.
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