The size of the waist can be reduced by other methods, not only by difficult diets, say the British specialists. They offer some simple recommendations for those who want a more supple figure in a short time.
The reduction in size of the waist is favored by an active lifestyle. Source: freepik.com
Nutrition specialists show that a man of average dimensions would need to lose weight about 1.8 kilograms, to reduce his waist size by one centimeter.
Such weight loss would mean, say the specialists quoted by The Telegraph, the equivalent of about 14,000 calories, ie the caloric intake for a woman for a week.
The reduction of the waist cannot be reached only by reducing the calories, because the circumference is influenced by many other factors, not only by the excess abdominal fat, but also by the bloating, the water retention and the lack of muscle tone.
British publication presents six simple ways to reduce waist in just seven days:
Eliminates water retention with green tea
Symptoms such as abdominal bloating, swelling, legs, ankles and inflamed soles, but also rigid joints may indicate water retention. If you suspect that this contributes to increasing the waist circumference, there are several natural methods to combat it.
In traditional Chinese and Indian medicine, green tea has long been used for its diuretic effects. If you do not like green tea, you can opt for coffee, which has a similar effect, but more cups a day may be needed to achieve the same result, informs The Telegraph.
Another useful adjustment in food is the increase in mineral intake such as magnesium and potassium. Magnesium acts as an electrolyte, helping to regulate the balance of liquids, and potassium -rich foods can stimulate urine elimination and reduce the level of sodium in the body, thus contributing to decreased water retention.
Put your intestine in motion
Slow constipation and digestion can make the abdomen seem swollen, so it is important to consume high -insoluble fiber foods, which help maintain a regular intestinal transit.
These fibers, also known as “bran”, act as a “chimney sweep“: I go through the digestive tract, helping to eliminate old cells and residues.
The insoluble fibers are found in whole grains, nuts, beans, fruits and vegetables – especially in the shell. Ideally, you would consume at least 30 g of fiber a day, both soluble and insoluble.
Pilates to the wall for toned abdomen
The basic exercise, in Pilates on the wall, is done as follows: stretch on your back, with the seat as close to the wall, in a comfortable position, and the legs supported vertically on the wall. Put your hands on the neck, raise your shoulders lightly from the ground, tighten the abdomen and maintain the position for 1-2 seconds. Return slowly to the original position and repeat.
Perform two or three sets of 15-20 repetitions a day, depending on your level of preparation, The Telegraph shows.
Caloric restriction is effective
Although it is not the entire solution, reducing the caloric intake for one week contributes significantly to the loss of a centimeter in the waist. If you reduce consumption with 500 calories a day, you can lose at least half a kilogram in a week.
According to specialists, quoted by the British publication, a simple method is to jump over a meal: take a late breakfast, around 11 o’clock, avoid lunch and serve dinner until 7pm – thus benefiting from the advantages of the intermittent station, with a 16 -hour window without food.
Eliminates stress
Physical activity, even an easy one, is the most effective way to reduce stress. A 10 -minute alert ride can improve the mood, mark the end of a day’s work and contribute to a more relaxed start of the evening.
Easy physical exercises also help reduce gas accumulation and support intestine health.
For optimal digestion, specialists recommend increasing the consumption of vegetable foods. Ideally, you would include at least three different types of vegetable foods at each meal – not only fruits and vegetables, but also herbs, spices, nuts, seeds, whole and legumes.
Kiwi discharge
When it comes to foods with anti-ballonation effect, Kiwi is an effective food. A 2020 study showed that two kiwi a day can significantly reduce water retention and intestinal gas accumulation.
Other foods can aggravate bloating: beans, lentils, cruciferous vegetables (Brussels cabbage, cauliflower, white cabbage), but also garlic, onion and carbonated drinks. These should be consumed with moderation if you frequently face abdominal discomfort.
