How do I reduce my waist size and fat, not just my weight?
How To Reduce Waist Size Fast At Home the Best Recommended
Ways
- Foods that help
When thinking about how to reduce waist size fast at home, you should start by watching what you eat.
This does make a huge difference when you want to trim your waist.
Some foods will only add to your waistline no matter how hard you try to get your waist size down and burn off calories.
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-Eat foods with healthy fats such as essential fatty acids – omega 3 and omega 6
-Drink tons of water. Drink at least two glasses before each meal.
Eat foods with low carbs- https://bit.ly/2Z9t0ha
Eat foods high in protein and fiber – nuts are a great source of protein and excellent to snack on
Avocados – They are known as natural belly fat burners
Vegetables – yes we all avoid them, but they are amazing, you gain nothing but lose inches on your waist
-A small amount of dark chocolate daily also helps to reduce inches from your waist
-Oatmeal
-Green tea – is an antioxidant that will flush your body and get rid of toxins and increase fat burning.
Along with some basic waist exercises, you will be able to see the inches around your waist just melt off.
- Healthy Diet
Eating the right foods is best but maintaining a balanced healthy diet is how to reduce waist size fast at home and maintain it.
Avoid foods in saturated fats that cause weight gain. If you love to snack, avoid snacks like cookies and chips. Instead snack on veggies and nuts. They will provide you with energy and healthy fats.
Avoid saturated fats and trans fats.
Not only do these increase weight but they also raise your cholesterol and chances of heart disease.
So avoid fried foods, fast foods, junk food, and even pastries, all of these are high in trans fat. Saturated fat can be found in beef, veal, lamb, and poultry skin.
Don’t overeat either. Have healthy portions. A healthy portion of chicken or rice would be the size of your palm, not more not less.
Read labels and keep your calorie count down. If you reduce 500 calories from your daily intake, you will be essentially losing a pound a week!
Taking out 500 calories may sound scary but it will contribute towards you trimming your waistline.
You might be dreading the hunger pangs you imagine you will feel, but if you’re smart about it, you can cut out 500 calories a day and not feel hungry at all. How?
Eat foods that are high in fiber. They are far more filling, and you won’t feel hungry after consuming them. Munch on vegetables and nuts. They are excellent sources of energy and vegetables are very low in calories.
By being smart, you can cut out the calories and never even feel it. Don’t forget drinking lots of water, which is coincidentally a natural suppressant for hunger!
- Exercises to lose belly fat
How to reduce waist size fast at home?
Another completely understated way to lose inches off your waist is exercise. The ideal time in a week that you should spend on exercising when you want to reduce waist size fast at home is about 4 hours daily.
In those 4 hours, you should include one and half hours of vigorous aerobic workouts. The remainder of the time should include lighter exercises like walking, swimming, cycling, or any number of physical activities that you can do at home.
You don’t need to go to the gym to get your waist size down. There are some specific exercises designed for waist fat burning. In fact, these exercises could well be the fastest way to lose belly fat.
Keep your abs tight by exhaling deeply when doing yoga or Pilates or any exercise.
This helps to strengthen the abs and protect your lower back. In through the nose and out through the mouth.
Keeping the abs tight is a great way how to reduce waist size fast at home through exercise.
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Below are some exercises to lose belly fat that work wonders.
-Low belly leg reach
Rest on your back and raise your legs to 90 degrees. Hold the position for 5 seconds while squeezing your lower belly (tightening the abs).
Then lower the legs. Raise them again and repeat the process 10-15 times doing two reps.
-Donkey kickbacks
As far as exercises to lose belly fat and reduce waist size are concerned, donkey kickbacks are wonderful.
Kneeling on all fours, tuck your toes underneath, like you are ready to take off in a race. Keep your back straight. Tighten your abs and lift both knees off the floor.
Then kick one leg out straight back. Hold for a couple of seconds. Bring the leg back and do the same to the other leg. Repeat process on both legs ten times each.
-Cardio exercises to lose belly fat fast
Nothing too hard. If you are using a treadmill to walk, incline the treadmill to 15 degrees. Start with 5 minutes on the incline and work up to 15.
This method makes the heart beat faster and burns more calories than walking on a flat treadmill.
It burns fat primarily around the waistline making it an excellent exercise for trimming the waistline.
-Waist turns
You don’t need weights for this. Just a long pole that you can rest comfortably on your shoulders and can hang your arms over.
Keep your feet apart shoulder length. Now standing straight with your feet apart shoulder-length, look straight ahead and turn at the waist going from left to right or right to left.
You can do this as much as you like.
This is a good exercise when you want to know how to reduce waist size at home fast.
-Swimming
Swimming is a total body workout. It makes you work your shoulders and lower body as you cut through the water. It is an excellent way to get the heart pumping and burning calories.
The resistance that water creates naturally helps make the bodywork and heart pump harder and faster so you have the strength to cut through the water.
-Air bicycle
Another great exercise to get your waistline trimmed and toned. Using a mat lie down on your back. Put your hands behind your head and lift. Don’t strain your shoulders. Use your abs to keep your head up.
Now bring your left knee to your right shoulder and hold your right leg straight out. Switch legs, repeat this at least 15 times.
One of the most important things to keep in mind is that even if you can’t do any major exercise, try to remain active. Walk, even if it means parking further from work to walk 10 minutes both ways.
Taking breaks while working at your desk to stretch and walk around also helps avoid snacking and gaining weight.
- Wear a corset
If you are looking for easier ways for how to reduce waist size fast at home. If you need to fit into a dress, and you don’t have the time to wait for exercising and healthy foods to show progress. Then you can always wear a corset.
A corset is designed to make you look thinner, helping to pull in the bulk around your waist. It helps make your waist look smaller by 2-4 inches.
It can also help you eat less as you feel fuller faster since there is little room for the stomach to expand. In the long run, this may contribute to losing inches off your waist.
If you are not too keen on wearing a corset, you can also try shapewear clothing.
Much like the corset, they are worn underneath the clothes. They come in various materials like spandex, which is tight, so it forces the body to maintain the shape that you want. Like the corset, they can also help you eat less.
- Clothing
Another way how to reduce waist size fast at home by not actually losing weight but giving the appearance of having lost weight is to wear clothes that contribute to making you look thinner.
Use clothing as a way of accentuating your good points and hiding the bulges and weight problem areas.
If you are heavy around the waist, avoid tight-fitting pants. Consider dresses that are fitted in the chest and flare slightly coming down.
Avoid capris or tight-fitting items that create tummy rolls in the body. Now, that doesn’t mean you should wear completely baggie non-fitting clothes.
There is a fine line between comfortable fit and tight-fitting. Get a comfortable fit that helps the body, not one that makes everything you don’t want to stand out.
So dark colors, long skirts such as maxi skirts, and dresses are what you are aiming for.
Wearing clothes with solid colors and vertical lines to give an elongated look is the best. Capris or high rise or low rise jeans and pants give a muffin top look so avoid them.
It is also best to avoid pleated skirts and shirts and big pockets. Belts and sashes will also help give clinched looks, so it is best to use them to help give you that lean look.
- Sleep
How to reduce your waist size fast at home with sleep?
As strange as it may seem, sleep does affect your waistline.
Experts have said that insomnia and sleeping less actually make you gain weight. It is not because you tend to eat more or drink more sugary drinks, but because you are tired.
There are actually scientifically proven hormonal reasons why lack of sleep increases your weight around the stomach.
When you get a full night’s sleep, which is 7-8 hours, your body gets to rest.
This also includes the production of hormones.
When you sleep, the production of hormones slows down including the hormone that triggers hunger in the body.
When you sleep, the production of the growth hormone and ones that help the body recover from tiredness are at their peak.
These hormones burn fat, which your body cannot do efficiently if you don’t get enough rest.
Experts have said that when you don’t get enough sleep or are an insomniac, your stress levels spike.
This leads the body to produce cortisol, which is reported to be associated with waist size. The more cortisol there is in your body, the bigger your waist will get.
Keep in mind that stress can also increase weight, resulting in growing waist size.
Get enough sleep and learn how to control your stress levels, so they do not start affecting you physically.
Live a healthy lifestyle and you will notice that not only are you burning away the waistline fast but, you are beginning to feel better overall.
You will feel like you have more energy and feel stronger like you can tackle anything that comes your way.
These are some of the simplest tips on how to reduce waist size fast at home. Straightforward and easy to do.
Good luck on getting to your Dream Waist Size. :)
