Not every woman wishes to lead to a royal life with her Prince Charming. Some of us here just want to eat to our heart’s content without getting fat and still fit into a slim dress for the happening weekend party. Blame it on a hectic schedule, or an inclination to load up on junk food; our body tends to accumulate fat faster than it sheds it. The result is a wide, roomy waistline and a plump midsection that is crying for help.
Fortunately, there are many effective ways to combat the excess body fat deposition. Some of these like strength training can be pretty complicated, while others like sipping green tea are easier.
Here, we have laid down the 9 most powerful fat-burning tips to help you achieve a slim midriff and look great in anything you wear!
- Have a Hearty Breakfast
Busting the popular myth that eating less promotes weight loss, a study published in popular news daily elaborated the connection between eating a heavy breakfast and burning calories.
Apparently, eating a calorie-laden meal in the morning keeps you full till noon, so you don’t feel the need to indulge in your sugar cravings and consume midday snacks in-between. It’s important to have a combination of eggs, multigrain bread or cereals and high vitamin fruits for a well-balanced breakfast.
If you are in a rush, just grab an apple, a protein bar or a fruit smoothie, as they are filling, healthy and convenient. And don’t forget to drink a big glass of water before the meal, in order to negate the chance of overeating and stay hydrated.
- Add Fiber to Your Diet
Incorporate more fiber in the diet is a surefire way to maximize the number of calories burnt while resting. You see both soluble and insoluble fibers improve bowel movement, accelerate the basal metabolic rate and essentially detoxify the system.
Another published study suggests that eating 30 grams of fiber every day can help you lose weight, lower blood pressure, and improve your body’s sensitivity to insulin.
Foods containing a high proportion of fibers are barley, oats, carrots, peas, apples, beans and citrus fruits. Fiber consumption is also thought to stave off sugar cravings by keeping your stomach full for a long time and limiting your tendency to munch on high-calorie snacks every now and then.
- Eat Healthy Fats
In layman terms, let’s just say that there is something called good fats and there is something called bad fat. The latter clog your arteries elevate body cholesterol to dangerous levels and interferes with the functioning of the heart.
Trans fats found in cookies, hot dogs, pies, French fries and practically any food cooked in hydrogenated oils, are harmful and cause more accumulation of fat in the abdomen. So, avoid them as much as you can.
However, you can always rely on foods containing polyunsaturated fats such as salmon, tofu, walnuts, mackerel, and anything cooked in canola oil. These are healthy fats that improve cognitive awareness, lower bad cholesterol and boost metabolism.
- Avoid Carbonated Drinks
Yes, it’s true. You have to forgo that can of coke if you want to fit into your cocktail dress for the prom night. You see aerated drinks contain excess sodium, an electrolyte that helps your body retain water, get swollen and appear heavier than usual.
Another way to reduce sodium consumption is to avoid processed and packaged foods as they contain excess salt added as a way of preservation. If your main aim is to get a toned midriff, it’s essential to take a well-balanced diet that is not only low in calories but also reduces retention of water weight, thereby keeping you at a normal body weight in the long run.
- Drink Green Tea
Among beverages that promote weight loss, green tea deserves special mention. According to a new study, green tea brings about 5-10% reduction in body weight upon daily consumption for 12 weeks.
It contains caffeine that improves exercise performance, as well as antioxidants like catechins that fight off harmful radicals attacking the skin, and detoxifies the system naturally.
- Wear Shapewear
Shapewear or body-shaping undergarments are designed with the express purpose of smoothing out visible fatty bumps in your figure. They offer a seamless and polished look and make you look more feminine than ever. Choosing the right under garment can really fool people into thinking you have a narrower waistline than ever. They cinch your waist and support your sagging breasts, thereby providing a seamlessly sexy silhouette either under the clothes or just on its own.
You can buy steel-boned corsets to wear under that figure-hugging bodycon or choose girdles instead to enhance your waist and hips. Whatever you choose, don’t forget to buy a size smaller as that will help you look slimmer than you actually are.
- Perform Cardio
Doing cardio exercises is one of the most important ways to lose flab in the upper body area while building muscle power in the process. Regular cardio keeps your vital organs healthy and even burns that stubborn fat nestled in the midsection area of your body.
According to several Harvard Health Publications, you should balance your low-calorie diet with jogging, dancing, bike riding, swimming or any physical activity that makes you sweat and gets your heart rate high. Apparently, you can burn off 223-335 calories swimming or gymming within 30 minutes.
Heavier people tend to burn more than lighter people. Do aim to perform cardiovascular exercises at least five days of the week to see results in your waistline.
- Build Muscle
Believe it or not, you can do as many ab exercises as you want all day but you still won’t have a small waist and flat belly if there is a huge layer of fat on your upper body. Spot reduction is essentially a myth. Also, if you do only ab exercises, you will miss out on accumulating body muscle mass, which really revs up your metabolic rate and accelerates fat burn naturally. Consequently, the more muscle you gain, the more calories you burn even when you are resting. Experts recommend doing training for total body strength about two-three days a week.
You can do squats, push-ups, pull-ups, rows, deadlifts, chest presses and lat pulldowns. Exercises for the core, obliques, and abs are recommended as well.
Nowadays, gym trainers swear by a vigorous circuit-training regimen, where there is a little interval between sets. This helps to keep the heart rate up and builds more muscle while burning calories in the process.
- Do Waist-Slimming Exercises
While it’s not possible to target weight loss specifically on the weight, you can still perform some exercises that will tone and slim the area around your midsection. Here, we have described a few for your reference:
- Lie on the floor and bend your knees while maintaining your feet on the ground.
- Then cross your arms over the chest and slowly raise your body towards your knees.
- Lower yourself back down again at the same time.
- Perform this in three sets.
- This exercise requires you to lie flat on your back and bend the knees up while resting the feet on the floor.
- Then touch your ears and contract your abdominal muscles slowly, while lifting the torso off the ground.
- When you feel like you can’t lift your body weight anymore, just tighten your side abs and turn to the left gently.
- Keep your torso on the floor and repeat for the right side.
- Build up to three sets of fifteen reps each.
- Get into the position of a push-up.
- Now rest on the forearms and look at the floor.
- Suck in your stomach muscles tight and imagine they are touching your spine.
- While doing this, your back should be straight and your bottom should be as down as possible.
- Attempt to stay in this position for a minute or two.
This exercise is well suited for people with the “muffin top” body.
- Lie down on the floor on your right side.
- Extend your legs out while resting on your right arm, and place your left foot over your right foot.
- While in this position, lift your pelvis up from the floor gradually.
- Now, contract the muscles of the lower torso, mainly of the hips and lower back.
- Aim to stay in this position for at least 15 seconds.
- Repeat four times for each side, or attempt to hold the pose for 60 seconds at a stretch.
This exercise attempts to challenge the ab muscles and build core strength
- Sit on the floor with knees bent.
- Hold the underside of your thighs with both your hands.
- Then hinge your back and lift your feet until both your lower legs stay parallel to the floor.
- Release your hands.
- Straighten your legs and touch your toes.
- Hold that pose till 8 breaths.
- Repeat for 3 times.
Last but not the least, set realistic and short-term goals for yourself. Actually, instead of focusing on shedding fat, focus on gaining muscle strength and staying fit; weight loss will follow eventually. And remember, beauty comes in all shapes and sizes so don’t take extreme measures to fit into that dress you so desire. If you are determined enough, taking the aforementioned steps will help you achieve a slim and toned midsection and a healthy body weight in no time.
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Disclaimer: This is an independent review done by Naadira Burke. It is intended to show her experience with waist training and how it worked for her. We are not stating that you will receive the exact same results if your purchase any of our products. This is purely for educational purposes.