How to lose fat from waist? Being overweight or obese can cause health problems like high blood pressure, type 2 diabetes, heart disease and even cancer.
One of the best ways to manage your weight and protect your health is to lose weight in the right way; by following a healthy eating plan and regular exercise routine that includes strength training.
This article gives you some tips on how to lose fat from waist for an improved health.
Eat less sugar
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Yes, it’s obvious, but eating too much sugar is a simple way to pile on extra pounds and increase your risk of obesity. Eating less sugar is especially important if you’re overweight or obese.
When sugars are broken down in the body, they can lead to increased blood sugar levels and insulin resistance, which can lead to diabetes.
Exercise more
If you’re looking to reduce your waist size, it’s important that you focus on more than just dieting. That said, you should make sure you don’t overeat, as that will lead to weight gain no matter how often or how vigorously you exercise.
To slim down your midsection and get six-pack abs (or near-six pack abs), focus on working out 3-4 times per week and eating plenty of protein, healthy fats and vegetables each day.
Try intermittent fasting
If you’re trying to slim down, intermittent fasting can be a great option. This process involves eating within an 8-hour time frame and then fasting outside of that window.
There are many different ways to approach intermittent fasting; some people will choose one method while others might mix up their daily fasts by eating two small meals or three small meals throughout their day. The important thing is choosing whatever works best for your body and schedule.
Consume Less Salt
Salt is made up of sodium and chloride, which are both essential minerals your body needs. Too much salt, however, can quickly cause your body to retain water (and look swollen).
If you’re trying to slim down your waistline, avoid adding salt or salting your food at dinner.
Avoid processed foods
Processed foods are everywhere, and we’re not just talking about unhealthy candies or greasy fast food. A plain chicken breast can be considered processed if it comes in a plastic bag or if it contains added hormones.
Avoiding anything that came in an extra package at your local grocery store is a good place to start when you’re trying to lose weight. Instead, choose healthier options that are as close to their natural state as possible.
Drink water before meals
This helps fill you up and also reduces your appetite, which means you’ll eat less. It’s also a great way to flush excess salt out of your body (because, contrary to popular belief, water doesn’t actually have any calories).
In fact, one study published in Obesity Research found that drinking two cups of water before meals led participants to consume 75-90 fewer calories per meal, significantly reducing their risk of weight gain. A good rule of thumb is to drink half your body weight in ounces each day—so if you weigh 150 pounds, drink 75 ounces (or about 10 glasses) every day.
Don’t know how much that is? Just pour 8 cups into a measuring cup or use the following conversions: 1 cup = 16 ounces; 1⁄2 cup = 8 ounces; 1⁄4 cup = 4 ounces; 1 teaspoon = 0.5 ounce
Stay active while eating
As always, you need physical activity to burn calories. But there are also ways you can incorporate activity into your everyday life.
Take any opportunity you have, even if it’s just walking around your office building, eating lunch outside or pacing during TV commercials, to get up and move. This will keep your muscles active and prevent them from burning less body fat during downtime.
Use weight loss pills when nothing works
Fat loss pills can be used as a last resort. If you’ve tried your best and still haven’t been able to lose that weight, then it may be time to look into weight loss pills. They’re not FDA approved, but they could offer an additional boost when other methods have failed.
When choosing which pill is right for you, make sure to do research on the ingredients first. Not all of them are safe or effective.
Choose whole grains instead of white rice and bread
One trick that can make your meals feel more satisfying is to fill them with whole grains. In particular, brown rice and oatmeal are good choices because they contain resistant starch.
This type of carb stimulates healthy bacteria in your gut, promoting fullness and lowering appetite over time. You don’t have to swear off white foods entirely, but be sure you’re making at least half of your carb servings whole-grain each day.
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