- Believe it or not, you can have a small waist. Achieve and maintain a desired waist requires a commitment to a healthy lifestyle. Focusing solely on the waist will not reduce its size. If you think that liposuction may be an option, not achieve a reduction at that point with this technique. Reducing excess fat in your belly, improve the way you look. According to natural health website for women, this also reduces the risk of heart disease, stroke, high blood pressure and diabetes.
- 1. Increasing your caloric expenditure through exercise and reduce calorie intake from food between 500-1000 calories a day. There are 3,500 calories in a pound of fat, so to lose 1-2 pounds in a period of seven days is to lose 3-6 pounds in three weeks. Avoid rapid weight loss .
- 2. Establish healthy eating habits , they are nice and tasty for you , so that once your waist is small , that it can maintain. Avoid fats , sugar and processed foods. Read food labels to compare nutritional information. Always choose low-calorie , low-fat , as they are rich in nutrients. Eat fruits and vegetables for vitamins , minerals and fiber . Choose complex carbohydrates rather than simple carbohydrates . Foods such as oatmeal , whole wheat bread and brown rice , do not help the production of insulin in your body, such as those containing simple carbohydrates . Eating saturated fats as olive oil and canola oil instead of saturated fat cholesterol-raising .
- 3. Perform exercises for 45 minutes three days a week. Build and maintain through exercise , muscle tissue throughout your body to burn fat, including belly fat . Train your arms , legs, back , chest, shoulders and stomach. Perform 45 minutes of Cardio every day for at least three days a week . Incorporate high intensity interval Cardio because it burns more calories than low-intensity exercise with . Running for three minutes and accelerate the speed for one minute. Change the intensity of duration of your Cardio workout .
- 4. Perform a combination of exercises for the stomach for three nonconsecutive days a week. These exercises tone the muscles underneath the fat . Lie on your back with knees bent and feet on the floor . Bring your hands to the head . Inhale and raise your upper body until your shoulders off the floor . Exhale and lower your body toward the floor. Hold the contraction in the stomach while breathing normally . Releasing tension. Do three sets of this exercise . Keep tension 20 seconds of the first week , 40 seconds, the third week and 60 seconds of the third week.
- 5. To manage stress in your life. The Natural Health Website for Women established that high levels of stress increase the production of cortisol in your body. Cortisol is a stress hormone associated with food cravings , obesity and weight gain , especially in the abdomen. Practicing meditation to stay calm and get at least seven hours of sleep . Drink at least eight glasses of water a day . Water enhances metabolism and regulates the digestive system. It also helps prevent water retention , bloating and sodium from your body.
