2023-07-29 15:46:18
It is very difficult to specifically target waist fat when dieting. However, losing weight in general will help shrink your waistline and reduce the dangerous layer of visceral fat, a type of fat in your abdominal cavity that increases your risk of heart disease, diabetes, and even cancer.
In the following lines, we show you, Madam, steps, methods and exercises to get rid of the waist circumference in a healthy and safe way:
Follow a healthy diet
Focus on plant foods, such as fruits, vegetables, and whole grains. Choose lean sources of protein, such as fish and low-fat dairy products. Limit your intake of processed foods, as well as saturated fats, and high-fat dairy products, such as cheese and butter. Choose moderate amounts of monounsaturated fats Unsaturated and polyunsaturated, which are found in fish, nuts and some vegetable oils. Reduce the sizes of your portions when eating, and make sure to eat three main meals during the day. Chew foods slowly, with a meal taking 20 minutes, which speeds up the secretion of satiety hormones. Foods rich in fiber, such as fruits, vegetables, and whole grains. Fill the plate with an important amount of vegetables to enrich them with water and fiber, while avoiding adding high-fat sauces to salad dishes, and contenting yourself with a mixture of olive oil and lemon, or mustard, or vinegar. Avoid sugar-rich drinks, and replace them with them With water and healthy drinks.Waist slimming exercises
Building an exercise routine strengthens your core muscles, helps you burn calories and lose body fat, especially in the waist area. Here is a set of effective exercises to get rid of the sides of your waist, as well as how to do them:
Side plank
Lean on the right side of your body in a straight line from your head to your feet, with your arm bent and your elbow just below your shoulders. Hold for 30 seconds and repeat on the left side.
Lateral bending
By adding side bends with dumbbells with both hands to your exercise routine, you’re targeting both the outer and inner curves, which helps to tone the sides of your waist.
The deadlift with the stick
After lying on the back, with the body stretched and the back straight, the knees bent, with the feet fixed on the ground, and the arms straightened along the body. Then, hold the stick with the right hand, and move in the direction of the left leg to touch the heel of the foot with the stick. Return to the starting point, slowly. This exercise is repeated using the left hand. Repeat the exercise ten times, using each side.
Incline crunches
This exercise is one of the useful exercises to get rid of the sides of the waist and burn the fat accumulated in that area, as well as tighten and sculpt the abdominal muscles. Start by lying on your back, with one leg bent and the other straight, and your toes near your temples. Tighten your stomach muscles (do not strain your neck forward or up) as you turn toward the knee bent at a 45-degree angle. Then, return to the start and repeat the movement several times.
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