how to get slim waist

How to lose weight in the waist and stomach FOR LONG?

Content

• Create a weight loss plan
• Diet for slimming the waist and abdomen
• How to get rid of belly fat with exercise?
• conclusions

How to get slim waist, hips, belly are always the most problematic areas for every woman. Perhaps you, like thousands of others, are training without rest, but your stomach is still far from ideal, and you can’t see the cubes of the press? We’ll tell you a little secret: you won’t achieve anything without the right diet! The fight for the dream figure begins in the kitchen. 

This is a rule that you should remember once and for all. Nutritionists and nutritionists unanimously say that when losing weight, 70% is a healthy diet, and 30% is physical activity. Today we finally learn how to get rid of fat on the stomach and what exercises for weight loss should be performed to finally see the desired result!

Create a weight loss plan

The first important thing that you should not forget about in the process of gaining a dream figure is an integrated approach! It has long been proven that it is unrealistic to lose weight locally — to remove the stomach, remove the ears or make legs more slim — if the body is losing weight, it is losing weight everywhere!

Do not rush to reach the centimeter tape after a week of classes, anybody transformations take time. Think about the long run and praise yourself more often. Modern research claims that physical activity helps cope with chronic stress and prevents the development of depression. 

If you feel anxiety, anxiety, uncertainty, loneliness, download our guide “How to overcome stress”, which will help you find internal answers and better understand yourself.

On the other hand, of course, each person has his own “problem areas”, some weaknesses in which fat is deposited more than in the rest, and it is precisely these zones that must be paid special attention to! Therefore, the main answer to the question: “How to lose weight fast?” will be the following: set a goal and go to it!

A well-designed plan will help you better understand the list of necessary actions that will undoubtedly lead you to the desired result. If your weak spot is the abdomen, then in your own plan there must be the following points:

1. Regular exercises for weight loss in the abdomen, short workouts. You will surely find 15 minutes a day for exercises that will focus on burning fat and building muscle in the abdomen.
2. Sport four times a week (strength training on Mondays, Wednesdays, Fridays, and Sundays). In the exercises, use the muscles of the lower and upper abdomen to activate the work of the abdominal muscles.
3. On other days, bet on aerobic exercises that burn fat. The easiest way is brisk walking or running. Cardio training should take at least 30–40 minutes of your time — only in this range does fat burning begin.
4. Training must be combined with a diet based mainly on vegetables, fruits, and herbs. Do not forget to drink water.

Diet for slimming the waist and abdomen

How to lose weight at the waist and in the stomach? Firstly, you do not need to starve or exhaust yourself with strict diets in order to have a flat stomach. On the contrary, in order to lose weight, you must eat balanced enough and often so that the body does not feel stress and does not store calories “for later”.

To lose weight at the waist, it will be enough to include foods rich in antioxidants in the diet, which will help you speed up the metabolism and improve metabolism, which, in turn, will lead to a gradual reduction and normalization of weight:

• Green vegetables

Eat greens! Thanks to this, you will provide the body with a large amount of dietary fiber, which will provide you with a feeling of fullness for a long time. Particular attention should be paid to vegetables such as broccoli, green beans, or cabbage.

• Whole wheat bread

Choose bread from sprouted grains, or at least whole grain flour, traditional bread quickly raises blood sugar. As a result, the body releases cortisol and adrenaline, which are designed to stabilize the situation in the body. This contributes to the accumulation of excess fat. Therefore, it is better to abandon regular bread made from white wheat flour (containing a lot of gluten ) and replace it with whole-grain baked goods, which does not cause such a rapid increase in blood sugar.

• Healthy fats

You need to include healthy fats in your diet. Olive oil, avocados, flaxseed oil, and nuts should constantly appear in your diet. Nutritionists claim that vegetable fats help reduce appetite and speed up metabolism and thus reduce weight. Eating the right fats is a smart weight-loss strategy.

• A fish

Instead of a fatty piece of pork or veal, select fish. This is a good quality protein that contains omega-3 fatty acids and polyunsaturated fats, which affect the metabolic rate. The oil contained in fish as fuel for metabolism. Therefore, add salmon, tuna, sardines, trout, or mackerel to your daily diet.

• Eggs

Studies have shown that leucine, one of the amino acids found in eggs, can help you lose weight by stabilizing your blood sugar. In addition, the egg is a rich source of protein, calcium, folic acid, and omega-3s.

• Lemons

They contain a lot of vitamin C and help fight fluid retention in the body. Therefore, try to drink warm water with lemon — ideally immediately after sleep. If you do not like water with lemon, add some honey there.

How to get rid of belly fat with exercise?

Creases on the stomach and sides — this is not a sentence. Your problem is simply the excess fat in your upper body. Most women around the world struggle with this problem, which mainly affects the beautiful half of humanity after 35 years. Regular exercises help speed up the process of burning fat, strengthen muscles, and improve skin condition.

You must choose a training plan that will actively engage the muscles of the abdominal cavity, and, at the same time, can increase your heart rate to a level that allows you to quickly burn fat.

You will notice the first results of your work after two weeks of regular training. However, it is important to exercise at least 3 times a week and adhere to proper nutrition. Low-calorie foods will stimulate your metabolism and increase the effect of weight loss. We bring to your attention three exercises for weight loss at the waist:

• Exercise Elbow — Knee

Stand up straight. Lift the right leg bent at the knees diagonally to the height of the chest. Twisting your torso, touch your left elbow with your right knee. Change position by alternating between the right knee / left elbow and the left knee / right elbow. Remember to keep your back straight and your abdominal muscles tense throughout the exercise to stabilize your body.

• Exercise knees-up

Run in place, raising your knees as high as possible. Keep your arms bent at the elbows and relaxed. Continue the exercise for 30 seconds. The first 15 seconds, exercise at a moderate pace and accelerate in the second half of the approach.

• Rock climbing exercise

Stand on the bar with straight arms (lean on your hands and toes, keep your back straight, not bending in the lower back). Raise your hips a little higher and begin to attract one or the other knee to the chest. Work dynamically, as if you are actually climbing. Watch your posture while you exercise. Make sure you do not raise your hips too high.

conclusions

As you can see, getting rid of fat on the waist and abdomen is possible and for this, it is not necessary to starve yourself for years! A diet for weight loss in the waist and abdomen should be balanced and nutritious in the first place so that the body does not feel hunger and does not postpone what you eat “for the future” in the form of subcutaneous fat. 

It will be enough to devote 15 minutes a day to perform simple exercises, for which special equipment or simulators are not needed to tone the abdominal muscles and burn the hated folds on the stomach. Remember that the main thing in every business is systemic and daily work. 

Only in this case will you be able to achieve your goal and get your dream figure in return for your efforts. Go to your goal in spite of difficulties and circumstances, now you have all the knowledge to win in the fight for a beautiful and slim body!