Losing fat around the waist is something that many individuals want to do, be it for personal, aesthetic, or health reasons. The muscle groups people aim to work to achieve this goal is the abdominals, belonging to what is known as the core, which includes numerous muscles that are interconnected, running up as high as the back and down as far as the inner thighs. Here we try to give the best solution for you to reduce waist fat through diet and exercise, as well as essential tips to help you achieve your goal.
How to Reduce Waist Fat – Diet
1. Consume the Right Fat
Fat is an essential part of any diet, but certain types of fat are much better for you in terms of health and weight management, when compared to others. Polyunsaturated fats can be found within fish, seeds, and nuts, and are a far better option than the more detrimental saturated fats, so ensure to cut down on saturated fats and increase your intake of polyunsaturated fats.
2. Try Vinegar
Some studies have shown that obese individuals who consumed one to two tablespoons of vinegar per day for an eight-week period experienced a significant reduction in body fat. Some believe that this phenomenon is due to the acetic acid found within vinegar.Whilst this may not seem like a very appetizing method of weight loss, it may prove extremely helpful for you.
3. Consume More Fiber and Protein
Another essential diet tip about how to reduce waist fat is to consume more fiber and protein. A diet high in protein can help you feel fuller throughout the day, making you less likely to snack and put on weight. Eating plenty of fiber also helps to regulate digestion and can have the same effect. Remember that losing weight is generally more about diet than exercise. When and what you eathas a huge impact on your weight loss goals.
4. Avoid Sugar or Starch
When it comes to diet choices regarding on losing waist fat, one should aim to reduce their consumption of sugar and starch as much as possible, because they are generally high in calories, spike one's insulin levels, and generally bad for your health. Example foods can include French fries, donutsand white bread. Some foods which can be considered health may also be high in sugar and cause one's stomach to bloat, such as bananas, potatoes, and beans.
5. Try Coconut Oil
Consumption of coconut oil has been shown to help reduce stomach fat and speed up one's metabolism. Consuming coconut oil on a daily basis may prove very useful for those wishing to figure outways to reduce waist fat, as it contains acid which works to make one's body feel full, making one less likely to binge eat or snack throughout the day.
How to Reduce Waist Fat – Exercises
1. Walking
Walking is something that most of us do on a daily basis, and when done properly, it is a great exercise that works to build your abdominal muscles. When walking, be sure to contract your midsection and swing your arms, and ensure to walk for at least thirty minutes a day to attain the aerobic benefits, whilst drinking plenty of water.
2. Weight Training
Weight training is great for strengthening bones and muscles, as well as improving the metabolism. Lifting weights is also a great way to burn fat and gain muscle, achieving a more slender and athletic body shape. There are so many forms of weight training that you are sure to find a regime that suits you perfectly.
3. Yoga
Yoga is not only very calming and relaxing, but it also works to strengthen your body, especially the abdominal and back muscles. There are many yoga positions. Ranging from easy to hard, each may prove beneficial when trying to exercise and lose weight.
4. Home Exercises
|
Exercises |
How to Perform |
|---|---|
|
Crunches |
Lie flat on the floor with your hands behind your head and your knees bent. Inhale deeplythen lift your upper body off of the floor whilst exhaling. Return to the starting position as you inhale. Repeat for ten reps, doing two to three sets. |
|
Lunge Twist |
Take a large lunge forward with your left leg whist bending your left knees and feeling the stretch of hamstring in right leg. Then raise both of your hands forward being parallel with the ground and your light leg should be supported by the toes on right foot. Next, move downwards as with keeping your body/spine straight. Repeat the exercise on the other side, continuing to do fifteen repetitions. |
|
Stomach Vacuum |
Kneel on the floor on all fours, supporting with your knees and hands. Inhale deeply whilst keeping your abdominal muscles loose. Next, exhale and tighten your abdominal muscles. Hold the contraction for around 15 – 30 seconds, and repeat for 15 reps, 2 – 3 times per day. |
|
Bicycle Exercise |
Lie flat on your back on the ground with each hand at either side of your head. Next, lift your legs off of the ground whilst bending them at the knee. Then, move your right knee towards your chest, or you can try to touch it with your left elbow to achieve a more effective crunch. Next, repeat this process with your other leg. Continue to do 10 – 12 reps on each side, doing two sets. |
|
Side to Side Bending |
Stand with your feet close together, and lift both of your hands up above your head, clasping them together. Next, bend yourbody towards the left until you begin to feel a strain on the other side, and hold this position for around 15 seconds. Return to starting position and do the same action on the other side. |
|
Captain's Chair |
Sit on a chair with your shoulders straight and your spine upright, placing both hands on either side of the chair, palms facing downwards. Next, whilst exhaling, bring both of your legs up and towards your chest, and hold this position for around 5 – 10 seconds, ensuring not to bend forwards or arch your back. Return to starting position and repeat for 15 reps. |
5. Try Hooping
Hula hoops are a fun and effective way to lose weight, and can be a great option for those trying to learn how to reduce waist fat. Just ten minutes a day can help to reduce fat around the waist. Remember to keep your back straight and engage your core as you carry out the exercise.
More Methods to Follow to Lose Waist Fat
In addition to diet and exercises, there are some more effective methods can help to figure out how to reduce waist fat.
1. Get Enough Sleep
Some studies have shown a correlation between sleep and weight loss, those who get ample amounts of sleep per night seems to have more effective weight loss experiences. For this reason, you should ensure to get at least 6 – 8 hours of sleep per night.
2. Deal With Stress
Stress occurs recurrently in everyone's life, and how to deal with it matters a lot. The best way to deal with stress is to relax with friends or family, meditate, exercises, or attaining counseling. By dealing with stress in the right way, you can put yourself in a position to make the right life choices and really hit your weight loss goals.
3. Try Waist Training
Waist training essentially means wearing a tight corset every day to reduce the size of your waist. Whilst it may not be the healthiest way to reduce the size of your waist, it can prove to be very effective.