If your waist size is too large, you are at risk for getting heart disease, stroke, high blood pressure, types 2 diabetes and high cholesterol (LDL). You absolutely need to reduce waist size!
You should strive for a healthy waist size less than 40 inches (102 cm) if you are a man and less than 35 inches (88 cm) inches if you are a woman.
How to reduce waist size fast ? How to reduce hips fat quickly ? You may ask yourself: will exercises slim me down ? Well, fat stored around the abdomen and waist can be lost not only through aerobic exercises but also through proper diet.
There are two types of people with too much abdominal fat: thin people who just need to reduce love handles and stomach fat and overweight people who need to lose fat all over the body, including the belly.
This article has been specially written to help overweight persons with high waist circumference.
1) Control Food Portion to Lose Weight and Reduce Waist Size
In industrializes countries, people are eating more now than ever. Portion control is certainly the most effective strategy to lose excess weight. Several studies have clearly shown that eating appropriate portion amounts can help to achieve and maintain a healthy weight.
We need to burn off about 3500 extra calories in order to lose one pound of fat. If you can cut 500 calories from your daily diet, you can lose about one pound per week.
A healthy portion of food is about the size of the palm of your hand. Try to eat five to six mini meals rather than three larger meals. Put your food on small plate because a bigger plate usually means more food and more calories!
To lose weight and reduce the stored fat around the waist, you must exercise! Exercise burns calories. When you burn more calories than you consume, you lose weight loss.
How many hours should you exercise per week to lose weight ? At least two hours and 30 minutes a week of moderate aerobic activity or one hour and 15 minutes a week of vigorous aerobic activity.
You don't need to join the gym for working out and exercise. You can get the same benefits at home as you would in a step aerobics class at the gym.
Are you looking for help developing a workout plan ? In this case, click on Workout-Without-Weights in order to discover one of the most effective, versatile and worthwhile training methods available to anyone… your own body!
Some specific exercises will help burn the fat directly around the hips and thighs. You need to learn and practice the good workouts for love handles.
3) Good Fat and Bad Fat
Not all fats are bad! Researchers have revealed that there are good fats and bad fats. Essential Fatty Acids (Omega-3 Essential Fatty Acids and Omega-6 Essential Fatty Acids) are necessary fats for human development and health. They cannot be synthesized, and must be obtained through diet.
Moreover, Essential Fatty Acids (EFAs) promote weight loss by helping satisfy hunger. Bad fats (saturated fats and trans fat) are dangerous. They raise bad cholesterol (LDL) and should be avoided as much as possible. Bad fats contribute to weight gain, heart disease and certain types of cancer.
In order to lose weight and reduce waist size fast, replace bad fats with good fats in your diet!
4) Low-Carb Diets
The human body uses oxygen to convert the carbohydrates, fats and proteins to energy (ATP). Simple carbs (table sugar, candies, cakes, pasta, bread made with white flour, soda, etc.) are more easily converted into glucose than protein or fat. That is why low-carb diets are used to lose weight in order to force the body to use fat as its main energy source.
What about the complex carbs ? Complex carbs (also called 'good carbs') such as brown rice, whole wheat bread and oatmeal, spinach, lettuce, cabbage, broccoli, lentils, carrots and apples are broken down into glucose more slowly than simple carbohydrates.
Moreover, the fiber in complex carbohydrates can keep away hunger by keeping you satisfied. People on low-carb diets eat less simple carbs and more fish, meat, vegetables, cheese, eggs and nuts.
5) More Water
Did you know that water is a natural appetite suppressant? Unfortunately, most people don't drink enough water. Drink 8 to 10 glasses of water per day.
Drinking two glasses of water with a piece of fibrous fruit 20 minutes before every meal can help lose rapid weight. You will feel full once you start eating. Moreover Water is calorie free.
Author : Alexis ROGER
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