How to reduce waist? part 1: start with diet!
Getting a smaller waist requires time, patience and commitment, more is possible!
If this is your goal, keep reading the advice we will give you to reach your goal through diet and training.
Weight loss, which cannot only be achieved with exercise, is indispensable to reach your goal. This process will require discipline and determination. It is for this reason that we will first focus on diet.
1. Reduce calorie intake
There are even some foods that will help reduce your waistline: rice or wholemeal bread, fruit and vegetables, low-fat dairy products and lean meat or fish.
Never skip breakfast!
A healthy breakfast in the morning will keep you satisfied for longer and reduce the urge to snack between meals as well as speeding up the metabolism. Try to eat cereals or wholemeal bread, eggs (rich in protein) and fruit for a perfect balanced breakfast.
3. Drink a glass of water before each meal.
Aside from keeping you hydrated, this prevents your body from confusing thirst with hunger, so you can eat more than your body needs.
When drinking, do not use straw, as this will ingest more air and also fill the stomach.
If the water is boring, add lemon or fruits of the forest to add a bit of flavor. In addition, teas are also a good nutritious alternative, but never attend sugary drinks.
4. Eat frequently and in small portions
Try to make 6 small meals throughout the day, instead of the 3 big ones, it will be simpler to follow your diet plan. This will help you to eat less and to speed up your metabolism the next time you eat. Consequently it will strengthen the burning of calories throughout the day.
5. Don’t avoid healthy fat foods
When it comes to continuing a diet, you get used to cutting out any fat intake, even healthy ones. In order to eat a balanced diet, it is advisable to eat between twenty-five and thirty percent of healthy fat. You can also attend weight loss. Healthy fat, like Omega Three, can be found in: salmon, walnuts, tofu, avocado… On the contrary, avoid fats that come from pastries, cookies and other refined products, since they are deposited directly in the abdomen.
6. Include more fiber in your diet
Fiber-rich foods are a major component of any healthy diet for a variety of reasons. Assist in normalizing bowel movements, which minimizes swelling and blockages. They also assist you in holding yourself full for longer.
There are 2 types of fiber: soluble fiber and non-soluble fiber. The first is found in foods such as oats, peas, beans, apples, carrots and citrus. At the same time, insoluble fiber is found in foods such as whole wheat, nuts, beans, and vegetables.
In addition, soluble fiber, in particular, has been proven to help reduce insulin levels and hasten fat burning.
7. Avoids processed foods
Even if you look at the quantities, the consumption of processed foods can significantly affect your evolution. This is caused by the amount of sugar and starch, which limit weight loss and lead to the accumulation of harmful toxins.
Beware of products labelled “low fat” or “light”, while on the other hand they contain a lot of extra sugar, sodium or carbohydrates with little nutritional value.
We also recommend eating fresh food and avoiding frozen foods with a high salt content, while salt leads to water retention and causes swelling.