Lack of sleep and exercise as well
also bad eating habits, which include frequent
visiting fast food restaurants, eating sweets and
calorie drinks – all this contributes to the accumulation of excess
fat around the waist.
Abdominal fat is known to be more dangerous than
other types of body fat, and significantly increases the risk of developing
heart disease, so the need to lose weight in the waist has
very important.
Visceral fat
Although the extra pounds on the thighs more spoil the appearance
women, but fat around the waist is also called visceral or
abdominal – represents a greater threat to health and increases
the likelihood of serious diseases such as diabetes
dementia or stroke.Visceral fat окружает печень и кишечник, повышая уровень
cholesterol and other harmful substances that cause various
inflammation and increase blood pressure. But fat around the abdomen
burned by the body is much easier, so lose weight in the waist
can only be due to positive changes in your image
of life.
Contents
So, how do you lose weight in the waist?
Proper nutrition
The path to a healthy waist begins with a reduction in calories,
which you consume. Avoid low-calorie diets that
promise quick weight loss, they are often harmful and ineffective.
Instead, keep a safe pace of weight loss (about 1
kg per week) with a healthy diet that includes
low-calorie vegetables and fruits – it will help minimize
feeling of hunger. Whole grains, low-fat dairy products,
lentils, beans and fresh fish are also key products
for weight loss. To lose weight in the waist, limit consumption
fatty meat and salt, avoid processed foods, sweet
desserts and drinks, as well as any products that contain
trans fats and saturated fats.
Exercises
Experts recommend regular exercise as the most
quick way to reduce visceral fat. Bicycle riding,
stair climbing, brisk walking, proper running and swimming –
This is the aerobic load that burns as efficiently as possible.
calories and strengthens the cardiovascular system. Start from 20 – 30
minutes of aerobic activity at a slow pace five times a week, and
gradually increase the time and intensity of your workouts.
Exercises с сопротивлением, которые способствуют увеличению
muscle mass also helps burn calories but power
Training can be dangerous for people with heart disease.
Your trainer will be able to recommend ways to reduce your risk.
injury during strength training and continue
practice three times a week for at least 30 minutes to
successfully lose weight at the waist.
Additional steps
Beer and other types of alcohol contribute to the accumulation of fat in
stomach, so giving up alcohol will help you lose weight quickly
waist. Get enough sleep and stop smoking completely, and if
there is no willpower to do it yourself, consult with
a doctor on quitting smoking, because people who continue to
smoke, usually store more fat in the waist than in
thighs.
