It can be said that reducing waist circumference is a battle for many people.
In addition to being a risk factor for disease, excessive abdominal fat can make you feel too fat and easily discouraged.
Fortunately, a number of strategies have been proven to be effective, especially in reducing waist size.
If you dream of having a flat waist, this article may be all you need.
Here are 30 scientifically proven methods that can help you achieve a flat waist.
1. Cut calories, but not too much
One popular approach of this strategy is to reduce daily intake of 500-1000 calories to reduce 1-2 pounds (0.5-1 kg) per week .
People also prove that limiting the amount of calories loaded too much can be counterproductive.
Eating too few calories can significantly reduce the body's metabolic rate, or reduce the amount of calories burned on a daily basis .
In one study, for a group of people who ate 1,100 calories a day, their metabolic rate was twice as slow as those who consumed about 1,500 calories a day for four consecutive days .
Moreover, this metabolic rate reduction may exist even after you start eating again as usual. That means your body's metabolic rate may probably be lower than before you step up to restrict strict calorie intake .
Therefore, it is important that you do not limit your body's calories to too much or too long.
Crux : Eating too few calories can slow down the body's metabolism, even when eating long-term. Therefore, it is important not to limit calories too much or too long.
2. Eat lots of fiber, especially soluble fiber
Soluble fiber absorbs a large amount of water and slows the passage of food through the gastrointestinal tract.
This has been shown to help delay stomach emptying, make the stomach expand and make you feel full .
Moreover, soluble fiber can reduce the amount of fat that the body can absorb from food .
By eating soluble fiber, the ability to accumulate fat around the body's organs also decreases, reducing waist circumference and the risk of certain diseases .
An observational study showed that every 10 grams of increasing daily soluble fiber reduces fat around 2 to 3.7% in five years .
Sources of soluble fiber include oats, flaxseed, avocado, beans, Brussels sprouts and black raspberries.
Crux : Eating soluble fiber is associated with a lower risk of fat gain in the second round.
3. Use Probiotic
Probiotic is a living bacterium that is thought to play a big role in weight loss and weight maintenance .
Overweight people and obese people have different intestinal bacterial composition than normal people, which may affect weight gain and body fat distribution .
Regular probiotic supplementation can alter the balance of beneficial intestinal flora, reduce the risk of weight gain and fat accumulation in the abdominal cavity.
Some probiotic strains have been shown to be particularly effective in doing so reduce belly fat . Include :
- Lactobacillus fermentum
- Lactobacillus amylovorus
- Lactobacillus gasseri
There are also many other probiotic supplements. However, these types often contain several strains of bacteria, so be sure to choose the type that contains at least one of the probiotic strains mentioned above.
Crux : Probiotics can help build beneficial intestinal bacteria. Some strains Lactobacillus It has been shown to be particularly effective in reducing waist size.
4. Cardio exercises
Exercise cardio (exercise to increase heart rate) or aerobic is a great way to burn calories and improve overall health.
In addition, studies have shown that this exercise is very effective in firming and reducing waist measurements .
Studies often recommend having 150-300 minutes of moderate to high intensity aerobic exercise, which is about 20-40 minutes a day .
Examples of these increased heart rate exercises include running, brisk walking, cycling and boating.
Crux : Exercise cardio from moderate to high levels in 20-40 minutes daily has been shown to be effective in reducing belly fat.
5. Drink protein smoothies
Protein smoothie is an easy way to add protein to the diet.
Getting enough protein in the diet can boost metabolism, reduce appetite and support fat loss, especially waist fat .
Furthermore, studies have suggested that adding protein to a weight-loss diet can be particularly effective in reducing waist circumference .
Crux : Protein smoothies are an easy way to add protein to the diet. Combining them as part of a weight loss diet has been shown to be effective in reducing waist size.
6. Eat monounsaturated fatty foods
Monounsaturated fatty acids are liquids at room temperature and are often classified as beneficial fats.
Studies show that a diet rich in monounsaturated fatty acids can prevent the accumulation of abdominal fat, the most dangerous type of fat .
Mediterranean diet is an example of a diet rich in monounsaturated fatty acids, and it is associated with many health benefits, including reducing the risk of abdominal obesity .
Foods rich in monounsaturated fatty acids include olive oil, avocado, nuts and nuts.
Crux : A diet high in monounsaturated fatty acids may reduce the risk of abdominal obesity.
7. Limit the amount of carb consumed, especially refined carb
Limit Carb consumption has been shown to have strong health benefits, especially for weight loss .
More specifically, studies show that Low-carb diet Attack the fat around the body and make your waist expand .
Some studies have also shown that you can significantly improve your metabolic health and reduce your waistline by replacing refined carb with pure unprocessed carb .
Observational studies show that people who eat a lot of whole grains often have less than 17% belly fat compared to those who eat a lot of refined carb .
Crux : Limit the total amount of carb, as well as simply replace refined carb with pure carb, this can reduce waist circumference and improve your health.
8. Endurance exercise
Muscle loss is a common side effect of dieting.
This can be detrimental to the body's metabolic rate, because muscle loss reduces the amount of calories burned daily .
Regular exercise exercises can prevent this muscle loss and in return, it helps you maintain or improve your metabolic rate .
Moreover, endurance exercise can be particularly effective in reducing waist size .
In fact, the combination of aerobic endurance exercise seems to be the most effective way to shrink the waistline .
Crux : Endurance exercise can prevent the loss of muscle mass often seen during dieting, which can help maintain your metabolic rate and reduce your waist circumference.
9. Practice standing exercises instead of sitting
Doing exercises when standing up can be more beneficial for your health than doing similar exercises while sitting or using weight-loss machines.
By standing, the body activates more muscles to maintain balance and keep weight. Therefore, you will consume more energy .
A study comparing the effectiveness of standing and sitting exercises showed that some standing exercises increased muscle activation by 7-25% compared to sitting exercises .
Another study suggests that exercising when standing can improve breathing more than sitting .
Although this may seem like a minor change, it can be firmed up for the second round and is a valuable exercise to try.
Crux : Performing exercises when standing instead of sitting can burn more calories, activate your muscles more, improve oxygen and breathing ability.
10. Add apple cider vinegar to the diet
Apple cider vinegar is related some health benefits very impressive, most of which is mainly because it contains acetic acid.
Some animal studies show Can reduce fat accumulation in the body .
Although studies in this area are still few, a study in obese men found that taking one tablespoon of apple cider vinegar daily for 12 weeks reduced an average of 60 cm (0.5 inches) (1.4 cm). .
Crux : Apple cider vinegar is mainly made up of acetic acid, a compound that can reduce fat accumulation in the body.
11. Walk at least 30 minutes a day
The combination of diet and exercise is probably the most effective way to lose weight and improve overall health.
Interestingly, studies have shown that you do not need to practice too much to gain health benefits.
Fast and regular walking has proven to help reduce body fat and belly fat effectively .
In fact, brisk walking about 30-40 minutes (about 7,500 steps) per day involves a significant reduction in belly fat and a reduction in waist size .
Crux : Walking 30 minutes a day can reduce waist size and prevent the accumulation of dangerous abdominal fat.
12. Avoid high calorie drinks
Sugar soda, fruit juices and energy drinks are often added Street and liquid calories.
With these drinks, it is easy to drink a lot at one time, resulting in tolerance of many empty calories.
The problem in liquid calories is that the brain does not recognize it as solid calories. So you will still consume this calorie after consuming other foods or drinks .
One study found that drinking sugary beverages increased the risk of obesity by 60% in children .
These drinks also often contain much fructose , a substance that is directly involved in increasing abdominal fat .
Crux : Your brain does not record liquid calories in the body as it does with solid calories. Therefore, in addition to the calories from food, calories from sugary drinks contribute to weight gain.
13. Eat whole foods or contain only 1 ingredient
The only and best advice about the diet you can give someone is to encourage them to eat a lot of pure food or contain only one ingredient.
Whole foods contain many nutrients, fiber, water, vitamins and minerals.
It is very difficult to over-consume these pure foods, some of which even have their own benefits to prevent weight gain .
Try to eat a lot of whole grains, seeds, bean , fruits, vegetables, milk, fish and unprocessed meat.
Crux : Pure food or only one ingredient is full of nutrients, and it's hard to make us eat too much.
14. Drink water
There are at least three ways country Can get you a slim waist.
First, it can help lose weight By temporarily increasing the metabolic rate.
In fact, drinking water can increase total energy consumption by up to 100 calories per day .
Monday, Drinking water before meals can make you feel fuller, so you'll eat less calories .
Tuesday, It can help reduce constipation and reduce bloating .
Try drinking a large glass of water before each meal. It can help you achieve your goals.
Crux : Drinking water can increase your metabolic rate, make you feel fuller and help reduce constipation, all of which can help you achieve your flat waist goals.
15. Practice eating mindfully
Eating in mindfulness is a technique that helps you recognize and deal with your physical feelings and feelings about food and hunger .
It involves eating slowly, eating without distractions, focusing on body-hungry signals and eating only until you feel full .
Most studies agree that mindful eating will help you lose weight by changing your eating behavior and reducing stress-related behaviors, such as eating disorders and anorexia .
In addition, it is more likely to help you lose weight for a long time because it focuses on changing your eating behavior.
Crux : By eating in mindfulness, you can focus on your body's hunger and eat until you feel full. This reduces the risk of eating stress and anorexia.
16. Avoid swallowing air and gas
The biggest source of gas in the diet is carbonated drinks like soda.
The number of bubbles in it contains carbon dioxide, which is released from the liquid in the stomach. This can cause bloating or flatulence.
This can also happen when you chew gum, drink it with a straw or talk while eating.
Eating in silence, drinking with a glass and changing from carbonated water to filtered water can help you have a flat waist.
Crux : Carbonated drinks and chewing gum can cause bloating and bloating in some people.
17. High intensity exercise
A common way to exercise is to perform high intensity intermittent activities, such as sprinting, sailing or jumping, with short breaks.
This way of exercising causes the body to burn fat and increase the metabolic rate, even after the exercise is complete .
High-intensity exercise has been shown to have a significant effect on fat burning compared to other types of exercise and is particularly effective in reducing waist circumference .
Moreover, this type of exercise takes less time than other exercise, as it can usually be done within 10 to 20 minutes.
Crux : High intensity exercise increases the body's ability to burn fat and metabolism, even after the practice is over. It is also particularly effective in reducing waist circumference.
18. Reduce stress levels
Stress and anxiety are very common, and most people experience it.
Stress is related to the development of many illnesses, and it is also a common reason for people with eating disorders or anorexia, the first manifestation is often not hungry .
Stress also stimulates the body to produce stress hormones . It has been known to increase appetite hormone and especially cause abdominal fat accumulation .
This can be particularly harmful for women who have large waistlines, because they tend to produce more cortisol in response to stress, which further increases belly fat .
Try adding some stress relief activities to your daily routine, such as yoga or meditation.
Crux : Stress stimulates the production of cortisol, increases appetite and causes abdominal fat accumulation.
19. Eat lots of protein
Protein is the most important nutrient when losing weight.
Your body burns more calories digesting protein than fat or carb. Therefore, a high-protein diet can add up to 80-100 calories burned per day .
A high-protein diet also reduces appetite, makes you feel full and helps maintain muscle mass during weight loss .
Furthermore, studies have shown that people who eat more protein have a thinner waist than those who eat less protein .
Amount the protein You need to depend on many factors, such as age, gender and activity level.
In general, you should aim to get 20-30% of calories from protein on a daily diet. This can be easily achieved by combining one protein source in every meal.
Crux : A high-protein diet can increase metabolic rate, reduce appetite and help maintain muscle mass during weight loss. They are also related to abdominal obesity.
20. Monitoring food intake
When you are trying to lose weight, it is helpful to monitor the amount of food you eat.
There are several ways to do this, but the most common and effective ways are counting calories, making food diary entries and taking food photos .
You don't have to do this all the time, but tracking your tolerance for a few days every few weeks can be helpful. This will make you more aware of the calories you load and allow you to adjust your weight loss diet if needed.
Studies often agree that people who monitor their intake of food are more likely to achieve weight loss goals .
are five free apps or websites that allow you to easily track the amount of nutrients and calories loaded.
Crux : Sometimes monitoring the amount of absorbed food can help you lose weight by making you more aware of the calories you load.
21. Eat eggs
Egg Good for health, rich in protein and has some unique weight loss properties.
A big egg very nutritious and contains only about 77 calories .
Studies show that eating eggs for breakfast as part of a calorie-restricted diet can reduce weight by up to 65% within 8 weeks compared to other breakfast foods .
A breakfast with eggs has also been shown to help automatically reduce calories significantly for the next 24 hours .
Moreover, eggs have been shown to be more effective in reducing waist size than other foods with the same caloric content .
Crux : Eggs have good weight loss properties and may be more effective in reducing waist circumference than other foods when it comes to calorie intake.
22. Get enough sleep
Getting enough sleep is important to losing weight.
Studies have shown many times that sleeping less than 5 hours a night for adults and less than 10 hours for children is associated with an increased risk of weight gain .
In women, the short duration of sleep is related to increased waist size, compared with those who get enough sleep .
Similarly, people with insomnia are more likely to be obese .
Fortunately, increasing sleep time is proven to help eliminate these effects .
Crux : People who sleep too little are more likely to gain weight and have an increased waistline compared to normal sleepers.
23. Try intermittent fasting
Intermittent fasting is a method of eating that you rotate between eating and fasting for a specific period of time.
Intermittent fasting The most common is to wait 24 hours 2-4 times a week or hold 16: 8, which means limiting your diet to 8 hours a day, usually between lunch and dinner.
In general, this makes you eat less calories without being aware of it.
While intermittent fasting is just as effective as limiting daily calorie intake in reducing belly fat, many find fasting more intermittently easier than traditional weight loss diets. .
Crux : The dietary disorder often makes you eat less calories and requires less effort by limiting your "eating time". It is effective in reducing belly fat and may be easier to implement than traditional weight loss regimens.
24. Eat fatty fish every week or drink fish oil
Usually we should eat fatty fish once or twice a week.
Fatty fish are very healthy and rich omega-3 fatty acids Essential long chains and good quality proteins .
Protein has been shown to help with weight loss and studies show that omega-3 fatty acids may also help reduce fat accumulation in the liver and abdominal cavity .
If you don't like to eat fatty fish, you can get long chain fatty acids from fish oil or functional foods fish oil .
Crux: Long chain omega-3 fatty acids from fatty fish may help reduce fat accumulation in the waist area.
25. Limit the amount of sugar additives
Sugar additive has been linked to most common social diseases today, including heart disease, type 2 diabetes and fatty liver disease .
Sugar intake is too high in most residential communities, and Americans eat about 15 teaspoons of additive sugar per day .
Studies have shown a direct link between high sugar intake and increased waist size, especially in people who drink sugary drinks .
Additive sugar is available in many different foods, so it is important to read the ingredients list.
Crux : Sugar supplements are directly related to the increase in waist circumference, especially in people who regularly drink sugary drinks.
26. Replace some fats with coconut oil
Studies have shown that replacing some food fats with MCT can increase energy consumption and make you feel fuller .
Moreover, coconut oil has been shown to be more effective in reducing waist size than other types of fats .
Remember that coconut oil still contains 9 calories / gram of fat. Therefore, it is important not to more Coconut oil in your diet, instead of replacing it with other sources of fat.
Crux : Coconut oil rich in medium chain fat. Replacing other fats with coconut oil can increase energy consumption, make you feel full and reduce waist circumference.
27. Increasing the strength of the abdomen
Abdominal collapse and other abdominal exercises can provide a comprehensive benefit to your health and appearance.
By exercising regularly, you will increase your strength and replenish your abdominal muscles. This can prevent back pain as a result of bad posture.
A strong abdominal exercise will also improve your posture and help your spine straighten up, allowing you to look taller and more confident.
Moreover, abdominal exercises also help strengthen the abdominal muscles, making you look slimmer.
Aim to perform abdominal exercises that involve all abdominal muscles, such as plank or Pilates roll-up.
Crux : By strengthening your abdomen, you are helping your abdominal muscles exercise. By practicing abdominal muscles properly, you will look taller, more confident and slimmer.
28. Drink coffee or green tea without sugar
The coffee and green tea without sugar are the most healthy drinks in the world.
Coffee drinking has been shown to increase calories burned by 3-11% .
Similarly, drinking tea or extract of green tea extract increases fat burning up to 17% and consumes calories up to 4% .
These teas include green tea, black tea and O Long tea.
More importantly, animal and human studies suggest that drinking coffee and tea can reduce the risk of abdominal fat accumulation, helping you reduce waist size .
Crux : Drinking coffee or tea without sugar can increase fat burning and reduce your waist size.
29. Do not drink too much alcohol
Alcohol contains 7 calories per gram, which partly explains why alcoholic drinks tend to be filled with liquid calories.
Likewise, beer contains calories as sweetened sugar, while Red wine contains twice the amount of that number .
Although moderate alcohol consumption does not affect weight gain, heavy alcohol consumption is associated with weight gain, especially in the waist area .
If you want a flat waist, you should aim to reduce or quit alcohol.
Crux : Drinking a lot of alcohol can contribute to weight gain, especially around the abdomen.
30. Add activities that are not fitness
It is easy to intervene by increasing the amount of non-exercise activity you do.
These activities include walking, standing, moving, walking around and basically all other activities besides exercising, sleeping and eating .
Studies show that just standing, moving or walking can increase calories burned 5 to 6 times compared to sitting still .
A study shows that moving, walking and standing can burn up to 2,000 calories a day, depending on your weight and activity level .
Aim to walk around while talking on the phone, stand up regularly, work at a standing desk or take the stairs whenever possible.
Crux : Increasing the amount of non-exercise activity you do can significantly increase the daily calories burned.
Message for you
As you can see, there are many strategies that can help you achieve your waistline goals.
By combining some of the above mentioned tips into your daily routine, you can see your six-zone pack sooner.
Note that it can take a lot of time and effort, but in the end it will all be worthwhile when you make it right and complete.