Polyunsaturated fats - such as the Omega-3 fatty acids found in mackerel, salmon, herring, walnuts, canola oil and tofu - are another type of healthy fat that you should try to incorporate into your diet. They help to lower bad cholesterol and boost brain function. [1] X Research source Trans fats, on the other hand, (found in margarine, crackers, cookies–anything made with partially hydrogenated oils) result in more fat being deposited in the abdomen, so you should avoid these as much as you can.
Try eating six small meals a day, rather than your regular three large ones. You’ll find sticking to your weight-loss plan much easier in the long-run if you’re not in a constant state of hunger!
Try eating a combination of filling wholegrain cereals and breads, protein-rich eggs and high-vitamin fruits for the perfect balanced breakfast. If you’re on the go, grab a fruit smoothie and a cereal bar for convenient, yet filling goodness. You should also try to drink a glass of water before breakfast (and every other meal throughout the day) as this prevents your body from confusing thirst with hunger, which may lead to you eating more than you need. Plus it helps to keep you hydrated, which is always important.
Try to incorporate a wide range of high-fiber foods into your diet, to get the benefits of both soluble and insoluble fibers. Examples of soluble fibers include oats and barley, peas and beans, apples, carrots and citrus fruits. Examples of insoluble fibers include wheat bran and products containing whole-wheat flour, nuts, beans and green vegetables. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Soluble fiber, in particular, has also been shown to lower insulin levels, which can speed up the burning of visceral belly fat. Plain water is the best alternative, as it flushes out your system, reduces bloating and keeps the body hydrated. However, if you find plain old water too boring, try drinking water with a hint of flavoring like mint leaves, lemon, lime, or even toss in a few frozen raspberries or create a combination- Be creative! Vitamin water, or naturally sweetened iced teas also make a significantly healthier alternative to sodas. Don’t use straws. You should also avoid using straws to sip your drinks, as straws cause you to suck more air into your stomach as you drink, leading to bloating and a bigger belly. Drink straight from the cup instead to avoid bloating.
Be extra careful when it comes to products that are marked “non-fat”, such as cheeses, breads, yogurts, etc. These products may have a low fat content, but they are usually packed with extra sugar and empty carbohydrates, and offer very little, if any, nutritional value. Some frozen processed organic meals are actually not too bad, as long as you make sure to carefully read all the labels and check the content and ingredients list. You should also avoid processed food products with a high salt content, such as ready-meals and frozen goods, as the salt leads to water retention and causes bloating. Just go for fresh foods instead of pre-packaged or frozen whenever possible.
For example, in a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains. Remember that fruits have sugar, so exceeding your intake of fruits per day will impede your progress. [3] X Research source Keep in mind that in order to lose a pound of weight, you will need to cut 3500 calories from your diet. Health specialists advise that the optimal level of healthy weight loss is one to two pounds a week, so it is not recommended that you starve yourself or follow fad diets in order to lose weight more quickly.
Eventually you’ll find yourself exercising regularly without feeling worn out or disinterested in it and your waist, along with your overall health and fitness, will have benefited a great deal.
Running, skipping and cycling are all excellent cardio options, which usually don’t even require a gym membership. Cheap, yet extremely effective, there’s no excuse not to incorporate a little cardio into your workout. Trainers advocate tracking your heart rate during cardio. For example, the best way to shed fat is by walking on the trail or outside and keeping your heart rate at low-medium level. Have that after a session of endurance training and you are on the way to shed this fat. You should do at least 150 minutes of moderate or 75 minutes of vigorous cardio each week. You can even do a blend of moderate and vigorous activity. To reach this goal, aim for 30 minutes of cardio exercise four to five times a week.
Remember to breathe when exercising core muscles. While it may seem obvious, many people forget in the concentration on getting the muscle action correct and then you leave your body tense and fragile. Instead, remember to breathe in and out, on the way up, on the way down, etc. If you can’t work this out in a rhythm that works for you, consider joining yoga or Pilates for help.
Do the ‘hundred’ exercise. This is done by lying on your back and lifting your legs up to a 90 degree angle. Raise your shoulder blades off the floor with your arms reaching towards your feet. Begin by pumping your arms up and down, and repeat for 100 pumps. Breathe in through the nose for five pumps and out through the mouth for five pumps. As you get stronger, you can start to lower the legs closer to the ground until your legs are only a few inches above the floor. Remember to keep your upper torso lifted off the ground. Suck in your stomach. Try to keep your stomach sucked in throughout the day, while sitting at your desk, in the car or at the grocery store. This works the stomach muscles, while simultaneously making you look slimmer. Over time, you won’t even notice you’re doing it! Do sit ups. Lie down on the floor or a yoga mat, and bend your knees while keeping your feet flat on the ground. Cross your arms over your chest. Slowly raise your upper body towards your knees before lowering yourself back down again. Work up to doing three sets of sit ups, with 10-20 repetitions in each set. Do twist crunches. This requires you to lie on your back and bend your knees up while keeping your feet flat on the floor. Bring your fingers up to touch your ears and slowly contract your abdominal muscles, lifting your torso off the ground. When you’re at the point of feeling you can’t lift your body any further, contract your side muscles and turn gently to the left. Return your torso flat to the floor. Repeat on the right side. Build up to two or three sets of ten to fifteen repetitions each. [4] X Research source Do a plank. Get into the position for doing a push up. Rest on your forearms and keep your eyes to the floor at all times. Pull your stomach muscles in tight, imagining them touching your backbone. As you do this, your bottom should be down and your back straight. Aim to hold this position for about a minute. [5] X Research source Do the side plank. This exercise targets the “muffin top” region of the body. Lie down on a comfortable mat, on your right side. Rest on your right arm and extend your legs outward, placing your left foot on top of your right foot. In this position, slowly lift your pelvis up from the floor. Contract the muscles all around the lower torso, including the lower back and hips. Continue to bear weight on your right forearm and feet. Aim to hold this lift for around 10-15 seconds. Repeat three to five times for each side, or work up to holding the pose for 60 seconds. [6] X Research source
Bench dips. This exercise works the arms and shoulders and is performed using an exercise step or kitchen chair. To do a bench dip, sit up straight on the edge of the bench or chair, extending your legs in front of you. Firmly grip the edge of the bench or chair and slowly slide your body off the bench, lowering yourself towards the floor. Keep your back straight, and keep lowering until your arms form a 90 degree angle. Push your body back to the original starting position and repeat. Push-ups. This classic exercise works the chest muscles. It can be done by propping your body up on your toes (for a more advanced version) or by balancing on your knees (for an easier version). To do it, place your hands palms-down on the floor, approximately shoulder width apart and raise yourself up, using just the strength in your arms, until both arms are fully extended. Slowly lower your body down again until your elbows form a 90-degree angle. Raise yourself back up into the extended arm position and repeat.
Use a hula-hoop. Your waist and hips will benefit from 10 minutes a day of hula-hooping, with the added bonus you get to behave like a kid again each day! One way to get and keep your waist (and the rest of your body) looking great is to dance! You don’t have to start up dance lessons, but turn on the radio or listen to your iPod and party around for about 20-30 minutes every day. Make sure you’re moving all of your body. Dancing burns off lots of calories and it feels great when you’re having fun, and you’ll look and feel great! Use dumbbells. Build shoulder muscles by lifting dumbbells out from your sides for resistance. Lift 10 times for each set, four sets a day. The broader your shoulders and outer thighs, the narrower your waist appears. Consider doing yoga or Pilates; these are great activities for core abdominal muscle exercises and you can also be part of a group session which can be very motivating. Make exercising comfortable; ensure that you have floor mats, breathable clothing, a water bottle, and other things that help increase your enjoyment of exercise. Music in the background can also add motivation.
Try “shapewear”. Most quality lingerie stores carry lines of undergarments that are designed to smooth and support your figure. Corsets. Worn under gowns as a figure enhancing item of lingerie in centuries gone by, the corset has gained renewed popularity recently for providing an effortlessly sexy silhouette, whether under other clothes or on its own. Steel-boned corsets (not as painful as they sound - promise!) do the best job of cinching in your waist, and can actually permanently reduce the size of your waist with prolonged wear!
