How to Have a Smaller Waist

Be ready to change your diet. To have a smaller waist requires you to lose weight because exercise is not enough. Besides, you need to follow a healthy diet and reduce your calorie consumption to see results. You should find a coach to help you calculate the number of calories you need to consume each day. This is a process that requires discipline and determination. Besides reducing your calorie intake, there are some smart food choices to directly help you reduce your waist size.

• For example, in one scientific study people who ate completely whole grains (in addition to five servings of fruit and vegetables, three servings of low-fat dairy and two servings of lean meat, fish or poultry) had a reduced more belly fat than the group who ate the same diet but with all refined grains. Remember that fruit contains sugar, so eating too much fruit every day will hinder your progress. ^[1]
• To lose half a kilo of weight you need to cut 3500 calories from your diet. Health experts recommend that the optimal weight loss is half to a kilogram per week, so you should not starve yourself or follow a poor diet to lose weight faster. Follow what the coach instructs.

Start your day with a healthy breakfast. Starting off with a healthy balanced breakfast is one of the best things you can do when pursuing a weight loss diet. A good breakfast kicks in your metabolism, allowing you to burn more calories throughout the day. Breakfast also keeps you fuller for longer, reducing your tendency to snack in the morning and afternoon, which can lead to more calories consumed overall.

• A perfectly balanced breakfast is a combination of whole grains and bread, protein-rich eggs and vitamin-rich fruits. If you are in a hurry, you can quickly eat a cereal bar and drink a fruit smoothie for convenience but still enough nutrition.
• You should drink a glass of water before breakfast (and before other meals of the day) as this will eliminate the possibility of your body confusing thirst with hunger, which results in you eating more than you really need. . Plus it helps the body stay hydrated, which is very important.

Eat often with small meals. Dieters often try to fast between meals, resulting in them eating far more than they need when it comes to meals. One of the secrets often kept by dieters is that they eat more often throughout the day, but their meals are smaller.

• Eating less but more often helps dieters not get too hungry, so the total amount of food will be less. This way of eating also stimulates metabolism, which is the energy-burning process of the day.
• Try to eat six small meals a day instead of the usual three large meals. This makes it easier to follow a weight loss diet in the long run, avoiding leaving you hungry all the time!

Eat healthy fats. Many dieters believe that they must absolutely avoid eating fat when they want to lose weight. However, eating a healthy amount of fat is essential to a well-balanced diet, and can actually aid weight loss. In fact, studies show that diets with a higher percentage of monounsaturated fats (avocados, nuts, soy, chocolate) can prevent belly fat accumulation. As a result, 25-30% of daily calories come from this type of fat. ^[2]

• Polyunsaturated fats like omega-3 fatty acids found in mackerel, salmon, herring, walnuts, canola oil and tofu are also healthy fats that you can include in your diet. They help reduce bad cholesterol levels and boost brain function. ^[2]
• In contrast, trans fats (found in margarine, cookies and any food prepared with partially hydrogenated cooking oils) lead to more fat accumulation in the abdomen, so you should avoid them at all. multi possible.

Eat more fiber. High-fiber foods are an essential component of any healthy diet, for a number of reasons. Firstly, they help stabilize bowel movements, minimizing bloating and constipation. Second, foods high in fiber keep you fuller for longer and require more chewing time, thereby preventing overeating. High-fiber foods also tend to contain fewer calories than other types.

• Try to incorporate a variety of fiber-rich foods into your diet to get the benefits of both soluble and insoluble fiber. Examples of soluble fiber include oats and barley, peas and beans, apples, carrots and citrus fruits. Examples of insoluble fiber include wheat bran and whole-wheat products, nuts, beans, and green vegetables. ^[3]
• Soluble fiber alone has been shown to reduce insulin levels and lead to accelerated burning of belly fat (visceral fat).
• Pure water is the best drink because it purifies the body, reduces bloating and keeps the body hydrated. However, if you find pure water too boring, drink water flavored with mint, lemon, even add some frozen raspberries or create a mixed drink. Get creative! Vitamin water or iced tea with natural sweeteners is also a much healthier drink than soda.
• Do not use a straw. You should avoid using a straw when drinking because the tube causes you to draw more air into your stomach, leading to bloating and a larger belly. In general you should drink directly from the cup.

Avoid eating processed foods. Even if you carefully monitor portion sizes and consistently exercise, your weight loss may be limited by regularly consuming processed foods. That’s because processed foods often contain high levels of starchy sugar, which are two ingredients that limit weight loss and lead to the accumulation of toxins.

• Be very careful when it comes to products labeled “fat-free” such as cheese, bread, yogurt etc. They may be low in fat but are often high in sugar and empty carbohydrates, with no price tag. nutritional value or yes but very little. Frozen organic servings really aren’t too bad, as long as you read all labels carefully and check the ingredient and content lists.
• You should avoid eating processed foods that are high in salt such as processed diets and frozen products, as salt leads to water retention and causes swelling. Choose only fresh foods over packaged or frozen products whenever possible.