Losing weight becomes a challenge when you are used to a sedentary lifestyle, in addition to having a poor diet based on fast food and high levels of sugar.
Consequently, the body begins to store these substances in the form of fat that is housed especially in the waist, abdomen and other parts of the body, becoming not only an aesthetic problem but also a health one.
That is why, in this article, you will be able to learn about the healthiest and most effective recommendations to combat those extra kilos on your waist and the ideal exercises for you to tone and define the muscles that are located at the waist.
Recommendations to reduce waist
Excess weight located in the waist area is one of the most frequent concerns of the female sex, for this reason, the following simple tips will help you lose those extra kilos naturally.
Reduce consumption of processed carbohydrates
They are called processed carbohydrates because one of their main ingredients is refined sugar and flour in foods such as: pasta, sugary cereal, white bread, among others.
That is why, replacing these foods with those made with natural sweeteners and low flour content, will make you reduce your waist faster.
Limit sugar intake
Excessive consumption of sugar or products that contain this sweetener in high amounts, has the consequence of increasing blood glucose levels.
This, in turn, unbalances insulin production and the body cannot properly process excess fat.
Therefore, it is important that you control the consumption of sugar in your meals if you want to reduce your waistline, always observing the amount of calories, carbohydrates and sugars present in the products you consume.
Avoid fat intake
Avoid the consumption of fat so that your body eliminates the reserves of this substance, which are unnecessary for the proper functioning of the organism.
In addition, the fats present in products such as fast food and fried foods increase the levels of bad cholesterol or LDL and triglycerides, which in turn increases the risk of heart rate failure and leads to other unfavorable conditions for your health.
Limit consumption of red meat
Red meat has a high content of animal fat, therefore its consumption should be moderate if your goal is to lose weight, in which case it should be lean meat, that is, with little amount of fat.
We recommend that you replace red meats with white ones such as chicken and fish, this will help you reduce your weight and improve health conditions derived from being overweight.
Limit consumption of full-fat dairy
Whole dairy such as milk, yogurt or cheese contain high levels of fat, their excessive consumption increases bad cholesterol, which in turn delays weight loss.
Therefore, it is recommended that you replace full-fat dairy with skimmed ones, they contain less fat and are healthy for your health.
Drink enough water
Water consumption helps speed up metabolism, which promotes weight loss, also helps cleanse the body of toxins acquired by poor nutrition, which contributes to the proper functioning of the organs, especially the excretory system.
consume detox juices
Detoxifying fruit and vegetable juices with diuretic properties are popularly known for losing extra pounds .
Foods like kiwi , spinach , apple, strawberry and lemon are the main ingredients of detox juices that also help you burn fat stored in the waist.
Also, foods rich in pectin or natural fiber are recommended to replace the calories present in fast food.
Opt for breakfasts with low-fat yogurt
The Spanish magazine Nutrición Hospitalaria , published an investigation where it was determined that the consumption of dairy products such as yogurt, benefit weight loss thanks to its nutrients and high calcium content.
Yogurt has the particularity of accelerating the production of hormones that promote the feeling of satiety, therefore its consumption is important in weight loss diets.
The properties of skimmed yogurt, in addition to helping you strengthen and improve the intestinal flora, if you eat it for breakfast you can feel satisfied and it is an excellent option to combine it with fruits, cereals and nuts.
Eat nuts and seeds
A study published by the magazine Nutrition , reveals that the epidemiological studies that the researchers carried out on nuts and how they act in the body, showed that contrary to what is believed, the seeds do not cause weight gain.
For this reason, nuts and seeds are an excellent option to reduce anxiety attacks, thus you would replace the intake of sweets, sodas and other products with high sugar content.
In this sense, you can consume almonds , walnuts, pistachios, peanuts, pumpkin and sunflower seeds , combined in a granola or as a complement to any other healthy dish.
Consume fruits and vegetables
Natural foods are the main option even in the most amazing diet to lose fat, fruits and vegetables contain sugars, calories and are a rich source of energy so you don’t get discouraged during the weight loss process.
The consumption of vegetables that accompany the protein of your choice, will make the food even more delicious, nutritious and will make you lose weight, in addition, it will improve intestinal transit and regulate your cholesterol and triglyceride levels.
Moderate food portions
According to the guide to losing weight published by the Arthritis Foundation National Office , rationing food is one of the most important habits that anyone who wants to lose weight should know and learn.
Food portions should be moderate, according to the calories of each food that you want to consume and balance each portion to obtain sufficient nutrients, which help the proper functioning of the body.
Doing physical activity
Physical activity individually or in a group helps you burn fat in a healthy way, also strengthens muscles that have been atrophied by excess body fat and improves heart health.
In addition, physical activity promotes self-esteem, being the ideal complement to encourage you to leave the sedentary routine and be a more physically active person.
exercises to reduce waist
According to a research article carried out by the Center for Research in Metabolism, Exercise and Health belonging to the University of La Frontera , La Araucanía Region, Chile, indicated that the combination of physical exercises helps to reduce overweight.
The study maintains that after obese and overweight people underwent twelve high-intensity training sessions, they decreased their excess body fat and improved weight condition significantly.
For this reason, below you will be able to know a series of the most effective and best exercises to reduce the waist:
Rotate the waist to the side
You can do this exercise standing with your feet shoulder-width apart, and legs extended, place your hands on your waist and start from right to left. It is important that you keep your back straight and your head up.
combination crunches
The abdominals are commonly used to tone and define the muscles located at the waist, for this exercise you must lie on your back and place your legs at a 90º angle.
Then, place your arms behind your head and raise your torso until you touch your right knee with your left elbow, you can alternate the positions until you get 30 repetitions on each side.
Circular movements
To perform the circular movements, you must be standing, with your feet separated at the width of your shoulders, bring your hands to your waist and begin to form imaginary circles with it.
Also, you can help yourself with a hula hoop, since this hoop will help you make the routine more fun. You can do 3 sessions of 5 minutes, resting and stretching the body between each interval.
trunk push-ups
Standing with your legs apart and feet shoulder-width apart, bend your body forward and try to touch the balls of your feet, then slowly return to the starting position.
This exercise will help you improve your flexibility and benefits your waist muscles.
Alternate trunk twists
You can perform this exercise maintaining the starting position but this time bringing the right hand to the left foot and vice versa until you achieve 30 repetitions on each side.
Also, you can sit with your legs extended and open and try to touch the tip of your right foot with your right hand, when you have achieved it, begin to alternate feet with your hands, that is, touch your left foot with your right hand and vice versa .
It is possible that in the first sessions it is a bit difficult for you to perform this exercise but with practice you will gain elasticity.
Upside down trunk elevation
For this exercise you must lie on your stomach, place your hands on the neck and try to raise the trunk without moving the rest of the body.
Also, you can alternate it, bringing your hands forward stretched, palms down and raising both hands and feet to the point that only your trunk touches the ground, perform this exercise in 4 series of 20 repetitions each.
Upside down leg movement
To perform this exercise, lie on your back, place your arms outstretched on each side of your body with your palms facing down, then raise your legs and make circular movements in the air with them.
Perform these movements in 5 series of 30 seconds each and you will notice results in a few weeks, so it will help you reduce the fat stored in your waist in a short time.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.