What is the secret of having a slim waist? What is the best exercise for slim waist and fitness? How to reduce my waist size? Which diet will make my belly and sides fat melt? These are the questions that we all search on the Internet near Eid or near a party. Even some people are looking for a narrow waist in a week, which unfortunately cannot be achieved in this short time.
In this article about vitamin, we will introduce the best solutions and exercises for a slim waist and a beautiful body. So to achieve a slim waist and a flat stomach, stay with us until the end of the article.
How can I slim my waist?
Reducing waist size is the desire of most people! But the way to fulfill this wish is not so difficult, it has simple principles. The main point in achieving a slim waist is to modify your lifestyle and find an athletic lifestyle. The following are very important in reaching your goal.
- Have proper and healthy nutrition;
- have enough movement and exercise;
- Control your stress and anxiety, because it alone is the cause of fat accumulation;
- Pay attention to your recovery and sleep!
The things we mentioned were all the secrets of getting a slim waist, which we will explain to you in detail in the following article. But you should know that the best nutrition and exercise for a slim waist can be different for everyone. Therefore, I recommend that you have your own dedicated program. You can get your nutrition exercise program from vitamin trainers.
Exercise program for slimming waist
Many people think that sitting up makes the stomach flat and there is no need to do other exercises. But in fact, having a suitable and targeted exercise program is necessary and necessary to achieve physical fitness. In this section, we present an example of an exercise program for a narrow waist.
| move name | Number and repetition |
|---|---|
| Squat and standing diagonal | 3 sets of 12 |
| Long backward rotation of the waist | 3 sets of 12 |
| Intermittent Swedish Swimming | 3 sets of 12 |
| Lying side crunch | 3 sets of 12 |
| Crossed straight leg crunch | 3 sets of 12 |
| Russian turn | 3 sets of 15 |
| 90 degree touch leg crunch | 3 sets of 12 |
| Side plank | 3 sets of 15 seconds |
| jogging | 4 sets of 1 minute |
The right diet plan for slimming the waist
In addition to exercising for a slim waist, having a targeted diet plan is also very important and necessary. Now we bring a sample three-day meal plan for slimming the waist. This program is suitable for someone who is overweight and wants to achieve an ideal body and a slimmer waist.
First day meal plan
| Breakfast (290 calories) | Toast with narcissus (egg and spinach) + 1 medium apple + tea without sugar |
| First snack (214 calories) | 1 cup of low-fat yogurt + 1 cup of raspberries (or one unit of dried fruit) |
| Lunch (345 calories) | Caesar salad including chicken breast and many different vegetables |
| Second snack (221 calories) | A quarter cup of peanuts |
| Dinner (410 calories) | 3 cups of cooked vegetable soup + half of Tufton bread + half a cup of hummus |
- Total calories for the day: 1480 calories, 62 grams of protein, 153 grams of carbohydrates, 41 grams of fiber, 76 grams of fat
Meal plan for the second day
| Breakfast (290 calories) | Omelet with two eggs and tomato + half bread + 1 medium orange or apple + tea without sugar |
| First snack (214 calories) | 1 cup of yogurt + 2 teaspoons of chia seeds + one unit of fruit |
| Lunch (324 calories) | 1 plate of low-fat pasta with chicken breast |
| Second snack (46 calories) | One and a half cups of popcorn (pefila) |
| Dinner (630 calories) | Two cups of hummus with half a loaf of bread |
- Total calories for the day: 1504 calories, 62 grams of protein, 122 grams of carbohydrates, 33 grams of fiber, 92 grams of fat.
Meal plan for the third day
| Breakfast (290 calories) | Toast with narcissus (egg and spinach) + 1 medium apple + tea without sugar |
| First snack (210 calories) | 1 medium banana + 1 tablespoon of peanut butter |
| Lunch (324 calories) | Lentils with half bread |
| Second snack (159 calories) | One and a half cups of yogurt + 1 cup of raspberries + 2 teaspoons of chia seeds |
| Dinner (446 calories) | Chicken sandwich with lettuce and tomato salad |
- Total calories for the day: 1429 calories, 58 grams of protein, 163 grams of carbohydrates, 35 grams of fiber, 77 grams of fat.
Food and exercise tips to have a slim waist
Slimming the waist is not something that can be achieved with one or two tricks; Rather, it requires a certain lifestyle from you! A kind of lifestyle where everything from nutrition to movement and exercise and even your mood and amount of sleep should be standard. In the following, we will tell you some food and exercise tips for a narrow waist.
Nutrition is very, very important!
The food you choose to eat affects your body more than anything else. In short, it's time to eliminate junk food and start eating healthy.
Eating healthy is not about eating less, but about choosing valuable foods while paying attention to their calories. It is important to have healthy and balanced meals that meet your needs, give you energy, and at the same time control the calories and within the allowed range.
You don't have to remove all the fat!
Many people, when they decide to lose belly fat and start exercising for a slim waist, eliminate the fat completely in the first step! This is completely wrong. Getting enough healthy fats is essential to a balanced diet and can actually help you lose weight. Healthy fat means avocado, nuts, olives, sesame oil, fish oil, soybeans, etc.
Do not starve yourself!
In addition to exercising for a slim waist, you don't need to starve yourself and eat so little that you feel pressured. Rather, it is necessary to control your feeling of satiety and hunger by increasing your protein and fiber intake and have a series of healthy snacks such as fruit or nuts with you that you can eat when you feel hungry. These snacks are low in calories and healthy at the same time.
Drink a lot of water!
Many times, it is not the foods that widen our waists, but the drinks we drink are to blame! Drinks like soft drinks, sweetened coffee, factory juices, etc. have very high calories.
When you're trying to get a slimmer waist, ditch all of these, and drink water instead. Plain water is the best alternative as it helps your digestive system function, clears your skin and keeps your body hydrated. If you don't feel like drinking plain water, flavor the water with mint leaves or lemon.
Be sure to do aerobic exercise!
The reality is that there is no such thing as local slimming and to achieve a slim waist you need to lose overall weight. Fortunately, a great way to burn calories is aerobic exercise. We recommend aerobics to everyone.
Running, dancing, swimming, and cycling are all great examples of aerobic exercise that are often free! These sports are very effective both for weight loss and for increasing health and improving mood!
Do not neglect strength training!
In the way of exercising for slim waist and weight loss, strength training is an essential principle. Any coach you ask will tell you this; But why is it so important to do strength training?
Muscle is an active tissue, which means it burns calories even when you're sitting at rest. The more muscle you have, the more calories you burn at rest, the higher your metabolism; It is as if you have taken an elevator on the way to weight loss!
The good news is that, like aerobics, strength training can be done in different ways. Lifting weights in the gym is one form of strength training. If you don't like the gym, you can use resistance bands or your body weight for strength training and do exercises for a narrow waist at home.
Heat exercises
If you are familiar with HIT exercises, you know how wonderful and effective they are to lose weight and reduce waist size! Heat training means high-pressure aerobic training; This means that you do a lot of intermittent aerobic exercise in a short period of time, which burns a lot of calories.
Focus on building muscle in the chest and hips!
In order to make your waist look slimmer, at the same time you do heat and cardio exercises, try to build and shape your upper and lower body muscles. The more voluminous your chest, shoulder and armpit muscles are, the slimmer and slimmer your waist looks. In the same way, train the muscles of the lower body, such as the hips and quadriceps, so that they gain volume and create an hourglass shape in your body.
final word
To achieve a beautiful body and a slim waist, you must have a suitable and targeted exercise diet and make changes in your lifestyle. With a little change and effort, you have improved your health and vitality, and you have built a fit body for yourself. In this article, we have told all kinds of solutions for burning belly fat and we have also provided a sample diet and exercise plan for a slim waist.
Source: femniqe – eatingwell
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