Lots of people are looking for Waist slimming methods Because despite its annoying appearance, it can also pose a threat to the health of the body, because it can cause many diseases or back pain, so through this article we will learn about the different ways to slim the waist, so keep reading.

Waist slimming methods

Reducing calories

The beginning of the way to slim the waist or the body in general is to reduce the daily calories, so you must calculate your daily calories that the body needs and reduce them by at least 500 calories per day, provided that the total calories are not less than 1200 calories for women and 1500 calories for men.

Increase dietary fiber and protein

Dietary fibers such as various vegetables and fruits also help you feel full for a longer period, in addition to containing a number of useful vitamins and nutrients and facilitate the process of digestion and elimination of waste, which can make the abdomen appear more voluminous, as well as protein helps to increase the rate of fat burning. around the muscles, in addition to that it also increases your feeling of satiety.

Reducing carbohydrates

One of the best ways to slim the waist is to avoid foods that are high in calories, if you want to have a slim waist, and these foods include starches, fried foods, refined carbohydrates, sugars, soft drinks, and all foods and drinks that contain added sugar.

This is because it causes a large accumulation of fat, especially around the abdomen and waist, so you can notice a decrease in belly weight when you abstain from these foods, and replace refined carbohydrates with complex carbohydrates such as brown rice or oatmeal and whole grain bread, these carbohydrates take longer to digest, so they help in digestion. Feeling full for a longer period, while not getting fewer calories.

Sleep enough and avoid stress and anxiety

Anxiety, stress and excess stress are more than things that increase fat around the waist, because anxiety or excess tension causes excess secretion of the hormone cortisol, this hormone causes the accumulation of fat around the waist and lower abdomen, so you should avoid stress and anxiety and get enough sleep at least at night 7 to 8 hours a day.

Slimming the waist through exercise

Exercise is one of the most effective methods for waist fat, especially strength exercises and weight lifting that build muscles, because they burn more calories and increase the metabolic rate, even in times of rest after exercising, the body continues to burn fat due to muscle growth, and these exercises like:

Planks exercise

This exercise targets the abdominal muscles, and you can do it by:

• Get your body into a push-up position.
• Rest on the elbow, not the palm.
• Lift yourself off the floor, leaving your feet about shoulder width apart.
• Keep your body straight and your torso steady.
• Hold this position for 30 seconds or as long as you can, breathing slowly and without pressure on your neck or thighs.

The second exercise is Standing oblique crunch

• This exercise depends on being standing with a heavy weight, weighing 2.5 to 5 kilograms.
• Touch your head with your hand by raising your left arm.
• Bend to the right, while you are steady with your torso (the middle area of ​​the body), and the heavy weight in your right hand without moving your arm.
• Make sure your hips are stable when you bend over.

After you get to know us Waist slimming methods We recommend exercising under the supervision of a specialized trainer, especially weight-bearing exercises, in order to avoid injuries, and in the end, we wish you good health and wellness.