Do you feel like your waist line needs to be smaller? Here are some slimming tips just for you!
First, understand that while everyone wants a slimmer waistline for cosmetic reasons, there is a health benefit to having a small waist, as this article shows.
Fat that accumulates around the abdominal cavity is very dangerous because your organs get coated with fat, which makes them not function as well as they should.
Now, keep in mind that a large waistline does not deem you unhealthy, just as being super skinny does not make you healthy! There are many people with a thinker middle who are healthier then those who are stick thin.
But we do want to minimize our belly fat as much as possible to help keep our bodies functioning at their best.
There is an easy way to find out if you are considered to be at risk.
Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure. Measure around your waist at the narrowest point. This is usually an inch or two below the ribs. Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as abdominal obesity.
There is good news!
If you fall in the danger category, there are things you can do to minimize the fat in this area by following these slimming tips!
Don’t Eat Sugar
Studies show that refined sugar has uniquely harmful effects on metabolic health, which means that you will not burn calories as much as you could. Refined sugars are found in candy, some cereals, and foods with added corn syrup or other additives. Sugars found in fruits are filled with sugars that you good for you, so eat plenty of these!
Studies also show that excess sugar, due to high fructose amounts, increase accumulation of fat in your belly. Your liver works to break down the sugar that you eat and if it gets overloaded, it is forced to turn the sugar to fat and store it. This creates an increase of belly fat and liver fat.
Eat More Protein For Long Term Benefits
Did you know that protein reduces cravings by 60%, boosts calories burned by metabolism by 80-100 cal a day, and helps you eat 441 fewer calories per day!
People who eat better and have more protein in their diet had much less belly fat.
Protein should take up 25-30% of your daily calorie intake. Good proteins include whole eggs, fish, seafood, legumes, nuts, meat, dairy, some whole grains. If you don’t eat meat or find it hard to get enough into your diet, consider a protein supplement.
Cut Carbs From Your Diet
A low carb diet will specifically target fat in your belly and around organs. Also, when you cut carbs, your appetite goes down, leading to consuming less calories! A low carb diet leads to 2-3 times more weight loss then low fat diets. Low carb diets also reduce water weight, which reduces your overall appearance and weight. Avoid refined carbs, like those found in white breads, and pastas and opt instead for whole grains.
Eat Foods Rich in Fiber
Dietary fiber is mostly indigestible plant matter. Fiber slows the movement of food through your stomach and small bowel, and slows digestion and absorption of nutrients, resulting in feeling full longer and a reduced appetite. Soluble and viscous fibers have the best effect. It is recommended that you get 14 g of fiber per day to achieve a 10% decrease in calorie intake. Eat plant foods like vegetabless and fruit, legumes, oats to increase your fiber. If you find that you don’t get enough, look into a supplement.
Exercise is good for many reasons, including the fact that it lets you live a long and healthy life. Beyond that, aerobic exercise reduces belly fat and helps prevent you from regaining it. It also helps reduce inflammation, blood sugar levels and metabolic abnormalities.
Track Your Foods to See How Much You are Eating
What you eat is important!
Tracking the food you eat is so important because you learn how much you are really eating and what you eat. You can see if you need to eat more protein, if you are eating too many carbs, or if you need to cut back on calories. Once you get the hang of it and learn what you should eat and how much, you won’t need to track every day. Logging your food once every few days to make sure you are still on track would be recommended.
While it is impossible to spot lose, these tips can help you lose weight all over and make you healthier too!
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Check out this blog post to find out more about how this can help you live your most vibrant life