Reducing your waist circumference has nothing to do with hundreds of crunches and sit-ups. To remove fat from your mid-section, you must change your eating habits. You should increase the amount of physical activity you get each day. There is no magic pill or starvation diet that will allow you to lose your waist and keep off the pounds. Lifestyle changes will reduce your waist circumference and keep off the excess fat. You can follow these 5 simple tweaks that can cut your waistline:
Living the Mediterranean LCHF (Replacing processed and canned food with whole foods)
A low-carb diet means that you eat fewer carbohydrates and a higher proportion of fat. This can also be called a low-carb, high-fat diet (LCHF) or a ketogenic diet. Why Ketogenic? Your body gets its energy from either fats or carbohydrates like glucose and glycogen. In people eating normally, at rest, 60% of the energy comes from fats. In a ketogenic diet, the carbohydrate content of the diet is so low that the body has to break down even more of its fat to supply the energy needed by most tissues. Fat breakdown produces ketone bodies in the bloodstream. Hence, “ketogenic diet.” Also called “very low-carb diets,” ketogenic diets have been around for over a hundred years.
The quality of food is often determined by how much work is needed for it to get to your plate. Processed food is usually anything with more than one ingredient. Often, the more work required, the less nutritional value remains. This leaves the body devoid of vitamin, minerals and other helpful constituents it needs to live happily and healthily. The major issues with processed food are the depletion of nutrients, and the addition of sugar, salt, and bad fats. Excessive intakes of these can contribute to obesity, high blood pressure, and increased levels of the types of LDL cholesterol associated with atherosclerosis and heart disease.
Replacing Bad Sugar With delicious Fat Bombs
Sugar, as we well know, is often a product of a long line of processing, stripped of any nutritional value it once had, serving only kilojoules. And it is also bad for your brain. Fat bombs are a delicious combination of ketogenic ingredients that you can have as a snack, dessert, or meal replacement. They contain over 90% fat, are easy to make, and come in a variety of different flavors.
On top of all that, fat bombs provide many health benefits that you won’t get from eating a high protein meal. This is because high protein meals provide us with extra protein that may be used as fuel instead of fat. Fat bombs, on the other hand, are so high in fat and low in protein that they will help you burn more fat for fuel. This provides ketogenic diet newcomers with a ketosis kick start and long-term ketogenic dieters with an increase in energy and weight loss.
Start Moving
When setting out to trim the waist, many people go on a diet. While losing weight is a factor, to reduce your waist size requires exercise. Losing pounds and inches is a challenge that takes hard work and dedication, but is not an unachievable goal. To target the waist and get the maximum benefits, it’s important to know what exercises are most effective at helping you lose inches.
Regular exercise can help you shed inches from your waist. At a minimum, you should do 30 minutes of moderate-intensity aerobic exercise most days of the week, and 60 minutes is even better. A fast-paced walk, a low-impact aerobics class, a bike ride or laps in the pool all work.
Getting 7-8 Hours Night Sleep
Depriving yourself of sleep is one of the worst things you can do for your health. Aside from lowering both your physical and cognitive abilities, sleep deprivation can cause immune system deficiencies, deficits in memory, and, very pressingly, weight gain. In fact, when trying to lose weight or even just live healthy, getting enough sleep is one of the most important things you can do for yourself.
When you don’t get enough sleep, your body doesn’t typically operate the way it should. Inadequate sleep can disrupt the hormones that regulate your appetite, making you eat more than usual. Studies have shown that you can eat up to 500 extra calories a day when you don’t get enough sleep. In addition, sleep is essential for regulating your metabolism, and without adequate sleep, you don’t burn as many calories the next day. Decreased calorie burn, coupled with increased calorie consumption, can actually cause steady weight gain over time. Therefore, you should use strategies to increase the amount of sleep you need.
Reduce Stress
For most of us, stress is a fact of life. Unfortunately, research reveals that it’s also a fact of fat. Even if you usually eat well and exercise, chronic high stress can prevent you from losing weight or even add pounds. Here’s what happens: Your body responds to all stress in exactly the same way. So every time you have a stressful day, your brain instructs your cells to release potent hormones. You get a burst of adrenaline, which taps stored energy so you can fight or flee. At the same time, you get a surge of cortisol, which tells your body to replenish that energy even though you haven’t used very many calories. This can make you hungry…very hungry. And your body keeps on pumping out that cortisol as long as the stress continues. You can try natural ways to reduce stress.