You exercise every day, you’re on a strict diet. But still, your belly seems to be bigger than ever.
And now you’re wondering what seems to be the “SECRET”?
Is it just me?
Why does belly fat reduction requires much more dedication compared to other body parts???
You’re not alone!
If you’ve ever tried to lose the belly fat you’ve noticed that it’s a SLOOOW process.
In most cases, the main reason is in the fact that we all change our eating habits, but a lot of us ignore changing our lifestyle habits.
The way we spend our day determines on which body parts the fat will accumulate.
Some people gain fat on thighs and buttocks, while others in the upper body parts.
Since you are reading this, the chances are you have a problem with excess waist fat.
Below are 19 tips that can help you change your lifestyle and ultimately reduce fat around your waist:
1. Reduce stress
More stress = higher cortisol levels = more fat
Cortisol “encourages” your body to store fat—especially visceral fat, which is particularly dangerous because it surrounds vital organs and releases fatty acids into your blood, raising cholesterol and insulin levels and paving the way for heart disease and diabetes.
Cortisol levels are naturally higher in the morning, and much lower in the evening.
By exercising, you increase cortisol levels.
Try scheduling your next workout early in the morning.
Avoid working out late in the evening.
2. Sleep 8+ hours
These days it’s trendy to say that you need only 5 hours of sleep.
People are competing on who sleeps less.
Wrong, wrong, wrong.
Sleep is CRUCIAL to having a healthy and long lasting life.
Good night sleep not only reduces the chances of getting dementia, it can also help you reduce fat.
This is related to the advice above. You need to sleep enough to be relaxed.
I always recommend to my clients, have at least 8 hours of good sleep every night.
You will have more energy, higher productivity and better focus.
Good sleep is one of those “secret” factors for reducing your waist.
3. Eat ONLY when you are hungry
Fat people usually eat when they’re not hungry.
Self control and consciousness about eating decisions is the name of the game here.
Do NOT eat to celebrate something or to treat sorrow.
Instead, toast with a glass of water, tea or some organic cold squeezed juice.
Are you lonely?
Feeling of loneliness causes depression. Depressed people eat more.
Self awareness is the best way to analyze the core problem of why you eat when you’re not actually hungry.
4. Choose a wise breakfast
Breakfast like a king, lunch like a prince and dine like a pauper.
In the morning: PROTEINS, PROTEINS, PROTEINS.
The best choice is a traditional breakfast with integrated bread, eggs, ham or homemade bacon.
Just what our grandmothers had. Also, throw in a glass of organic milk, kefir or yogurt.
5. Don’t eat anything after 8 o’clock in the evening
The metabolism is slower while we sleep.
If you eat after 8h (2-3 hours before you go to bed), you increase the chances of fat accumulation in the abdomen part.
For extreme diet regimes, do not eat anything after 6pm.
6. Avoid alcohol, especially beer
Drinking makes us hungry!
Even though alcohol contains calories, booze doesn’t satisfy us in the same way that food does. This means we don’t end up consuming fewer food calories to compensate for those we’ve drank. In fact, alcohol can make us want to eat more.
7. Wander through the neighborhood
People who regularly walk 1 hour per day increase the loss of waist for between 10 to 20%, compared to people who just sit for the whole day.
8. Drink green tea
Unsweetened green tea, three cups a day, stimulates metabolism and helps you lose weight on your waist much faster.
9. Add parsley to your meals
Parsley is a spice that goes well with most dishes.
Parsley helps in a variety of situations, from a struggle with bad breath to the removal of fat deposits from the abdomen.
10. Substitute high calorie dessert with low calorie desserts
Recently, portions have increased, so the size of desserts has doubled.
Instead of skipping a desserts, have a small piece just to satisfy your needs for sweets. Smaller desert portions ultimately lower unconscious dessert overeating
11. Turn off the TV, read books
Just by reducing the time in front of a screen will encourage you to move more.
Reading books that relax you will reduce stress (cortisol level – the hormone of stress).
Like I mentioned earlier in the post, cortisol is the most common cause of fat storage in the abdomen.
12. Eat slowly
It has been proven that people who chew food longer and eat slowly have a more healthy digestion tract, and also nutrients from foods are absorbed better.
13. Drink (A LOT OF) water
Water rinses the body and accelerates metabolism, which helps you burn more calories.
14. Eat a salad with each meal
Vegetables are very important in reducing the waist size because they contain special substances that reduce hunger.
15. Make fast food healthier
If you are making a sandwich, add tomatoes, cucumbers, lettuce, peppers and other available vegetables to it.
16. Do not eat only salad
It has been observed that people always eat more food if they think it is healthier, even if it has the same calories as food that seems unhealthy to them.
Salad is a side dish, and for the main course, take the main dish!
17. Don’t overdo it with oil
Olive oil is a healthier option, but olive oil has 900 calories per 100 grams.
Just like pork fat.
Always choose healthier options, but do not overdo it.
18. Reduce portions
Smaller plates will do the job.
Also, you can serve food only in plates and after you empty your plate, you will less likely add more food.
TIP: eat from a blue plate. Some studies have shown that blue color makes use eat less. I don’t know exactly why, but probably because there is nothing blue that is healthy out there. So we naturally avoid everything that is blue.
19. Forget about soda drinks
Soda drinks are full of empty calories.
Instead, go for cold squeezed organic juices with pulp.
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