How to reduce waist size? part 1: start with diet!
Achieving a smaller waist requires time, patience and commitment, but it’s possible!
If this is your goal, continue reading the tips we will give you to reach your goal through diet and training.
Weight loss, which can not only be achieved with exercise, is essential to reach your goal. This process will require discipline and determination. For this reason, we will first focus on diet.
1. Reduce calorie intake
There are even some groceries that will help reduce your waist: rice or whole grain bread, fruit and vegetables, low-fat dairy products and lean meat or fish.
2. 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 speed up your metabolism. Try to eat cereals or whole grain bread, eggs (rich in protein) and fruit for a perfectly balanced breakfast.
3. Drink a glass of water before every meal
A part of staying 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 long as you take in more air and also fill your stomach.
If the water is boring, add lemon or berries to add a little flavor. In addition, teas are also a good alternative nutritional option, but never go to 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 easier for you to keep your diet plan. This will help you to reduce your appetite and speed up your metabolism the next time you eat. As a result, it will strengthen calorie burning throughout the day.
5. Don’t Avoid Healthy Fat Meals
When it comes to following a diet, you get used to removing 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. It can also assist in weight loss. Healthy fat, such as Omega-3, can be found in: salmon, walnuts, tofu, avocado… On the contrary, it avoids fats from pastries, biscuits and other refined products, as these are deposited directly on 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. They help normalize bowel movements, which minimizes swelling and blockages. They also help you stay full longer.
There are 2 types of fibre: soluble and insoluble fibre. The first is found in foodstuffs such as oats, peas, beans, apples, carrots and citrus fruits. While non soluble 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 speed fat burning.
7. Avoids processed foodstuffs
Even if you look at the quantities, the consumption of processed food can significantly affect your evolution. The cause of this is the amount of sugar and starch, which limit weight loss and lead to the accumulation of harmful toxins.
Beware of products with”low-fat” or”light” labels, as they also have 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.