Find Out More About How To Reduce Waist Size
Basing on the health standards, 40 inches waist line for male and 35 inches for female are considered unhealthy and obese. If not for the society's underestimation to obesity, people now are not finding so much ways to lose fat and forget their top priorities in life. Yes, reality is telling us that people fear becoming fat, which is why eating disorders have becoming common these days. The fitness world now are fully equipped with gym, body workout machines, weight loss plans, diet plans, diet pills, etc. You can see a lot of people enrolling themselves in a gym giving focus on their waist and abdominals.
One area of the body where fats are mostly stored is in the waist especially when the person is likely to consume foods in excess.When you look at yourself in the mirror and you do side bending, you feel your fatty layers on the waist and you can even see it clearly in the mirror, so the first thing that comes to mind is to do crunches and sit-ups to get rid of it. However, that is actually a misconception.Fats are seen all around your body and not just on your waist. Just one factor to help you realize that fat is around the body: you total body fat that can be measured through a certain test.
When you workout that giving focus on your waist, you are not actually losing fats from it; you are just toning and shaping it. If you are in dire need to lose fats from the waist, you need to keep in mind that you have to do proper diet and exercise to lose reduct total body fat. The more sincere you do it, the greater the chance of achieving a reduce waist size.
1. Achieving the goal for a sexy waist requires the appropriate exercises, not just one but the combination of cardiovascular exercises and weight training. Your exercises should be a part of your daily routine. More so, if the exercises give you so much sweat every time you do the exercises, it only means that your exercises are effective in challenging you to lose weight. As time goes by, you need to increase the intensity of your exercise for it to be more effective.
2.Do not procrastinate; do cardiovascular exercises today and not tomorrow or week after next. You may want to it at your own home or be guided by an instructor at the gym. The exercises may include some sports, biking, hiking, dancing, swimming, biking, walking, running, etc. Ideally, cardiovascular exercises must be done at least thrice a week within 30 minutes to 1 hour. Your resistance trainings are also beneficial for you to achieve your goal. Here are some examples that you can do:
Teaser
- Lie flat on the floor and arms placed on the sides.
- Keep your legs straight and immovable.
- Raise your arms over the head and then raise as well your legs until your fingers can point your toes.
- You need to exhale slowly and return to the starting position.
- Repeat the steps as long as you can tolerate.
100’s
- Lie down on your back in the floor.
- Raise the legs and keep them together.
- Now slowly lift your head and shoulders from the ground with your hands over the thighs.
- Contract your abs while lowering the legs and as you start again laying your back and arms on the floor.
- Once your lower legs ad upper body are back into the floor, press hands against the floor and breathe in and breathe out for 5 counts.
Leg Circles
- While lying down on the floor, raise your right leg straight up the ceiling.
- Contract your abdominals as your raised right leg will do a circular motion: clockwise and counter clockwise each for 5 times.
- Your legs should be moving all throughout the exercise.
- Do the steps on the opposite side; 5 clockwise and another 5 counterclockwise.
Tree Pose
- Stand properly with arms placed on sides.
- Now, inhale slowly and then bend right leg and other leg stays flat on the floor, as in soles of the foot touching against the floor.
- You need to find your balance because you will raise your arms above your head and both palms touching each other.
- Without moving the hips, your right bent leg must move the knee back and hold this position for about half a minute.
- Repeat the exercise with the other leg; do it as long as you can.
Plank
- Lie on the floor but this time, you face is facing on the floor and elbows positioned right next to the chest.
- Lift your body by elevating your elbows: Rest the body on the elbows and hands, and hold in that position.
- Start contracting and tightening your abs as you keep your body straight.
- Hold in that position and do it again.
- For the experts, they may use their toes for balance as the elbows are up; for beginners, they can use their knees and work up on such position.
3. Diet is one of the most important factors in every weight loss goal. Thus, proper diet is and will always be necessary to reduce waist size. One research said that 60% of weight loss is mostly related with the kind of food you eat.
The rule of the thumb in your diet: never deprive yourself of food. Starvation allows the body not to function well because needs are unmet. One of the body’s functions is to metabolize or burn the excess fat. Thus, if the body is insufficient to fulfill its function, fat burning process will not happen or will slow down.
Your diet must contain high protein, moderate carbohydrates and less fat. Rich sources of proteins are found in lean meats as it gives you fullness and prevents you from overeating. Carbohydrates give your body energy, but too much of it can be converted into fats. Foods rich in carbohydrates are called white foods and these are bread, rice and pasta. More over, your fat has an important role in the body because fat protects the body from any harmful elements; however, too much of it can increase your cholesterol level.
Don't ever skip meals; eat 5-6 smaller meals daily. The more you eat several times a day, the more you will speed up the body's rate of metabolism thus causing weight loss. It prevents you from being hungry from time to time.
- Keep in mind that it is good to eat foods rich in fiber including berries, whole grains, green leafy vegetables and sweet corn.
- Avoid too much salt in any food; so avoid junk foods and soy sauce. Foods that are too much of salt can cause water retention and so bloating can happen.
- Lessen or avoid preservatives and high processed foods such as the famous canned goods.
- Avoid sweets in the diet such as your chocolates, cakes, and candies.
- No to soft drinks this time.Drink more water instead, at least 6-8 glasses daily.
Learn How to Eliminate Belly Fat Today
