Recently, Western nutritionists stated that every extra centimeter around the waist makes our life shorter. If your waist is less than 65 cm (for women) or 80 cm (for men), the risk of premature death for you is minimal. But if this figure exceeds 100 cm (for women) or 120 cm (for men), expect trouble. In terms of percentage, every 5 cm above the norm increases the risk of death by 13% -17% in terms of sex dependence. If you don't want to take unnecessary risks and just dream of a wasp waist, here is a list of those products that will not harm, but will only help in the struggle for harmony.
Product No. 1. Bread. And also pasta and crackers - but ... only from hard varieties wheat or whole grains. Despite the fact that the calorie content of these products is quite high and nutritionists traditionally do not recommend flour for those who are trying to lose weight, the high content of fiber and vitamins makes them extremely useful - both for the figure and for the body as a whole. In addition, a large-scale American study found that women who eat healthy foods (rich in fiber and protein) are much less prone to the formation of fat on the stomach and waist than those who click on fatty foods and convenience foods. And this is despite the fact that the former receive on average 400 kilocalories more per day!
Product No. 2. Oranges. The more vitamin C in your diet, the stronger your abs will be, says renowned New York nutritionist Debi Silber. This means that in order for the belly to be always fit and beautiful, you need to eat more citrus fruits, broccoli, tomatoes and red peppers.
Product No. 3. Boiled meat. Protein-rich food will help you kill two birds with one stone: it will satisfy hunger for a long time, and will not remain on the waist. A study by the Skidmore Institute (USA) showed that the best way to lose weight in the abdomen is to break the entire daily diet into 6 servings, and so that each one contains a protein-rich product. It can be boiled meat, eggs, fish, low-fat dairy products.
Product No. 4. Olive oil. Researchers at the Spanish University named after Reina Sofia advise replacing this product with all salad dressings, sauces, and even more so butter... Vegetable fats are much healthier than animals, do not raise cholesterol levels and fight the formation of fat cells in the abdomen. And olive oil is the healthiest vegetable fat available in widespread consumption, scientists say.
Product No. 5. Fish. Consuming omega-3 fatty acids interferes with the production of adrenaline in the body. As you know, this hormone is produced during stress, and as scientists recently found out, it also contributes to the accumulation of belly fat. Eat nuts and plenty of seafood to neutralize the harmful hormone.
Product No. 6. Water. This affordable and inexpensive drink is a great weight loss aid. It fights hunger without giving any calories, and activates the process of converting fat cells into energy. Just do not overdo it: if you drink too much, the body will be left without potassium, sodium and other beneficial salts, which is fraught with heart and kidney problems.
Product No. 7. Wine. A study published in the Journal of Clinical Endocrinology and Metabolism argues that women who consume moderate amounts of light alcohol daily are slimmer than teetotalers and heavy drinkers. Limiting daily dose- 100 grams of wine.
Based on materials from Health.com.
Autumn is the most dangerous time for the waist. Because of the cold weather, I want to eat more than usual. So eat to your health! The authors of the program will tell you what urgently needs to be included in your diet so that by the New Year you do not turn into a hippopotamus and not end up in a hospital bed, and not at a festive table.
Zucchini- a reliable assistant in the fight for a thin waist. Firstly, it is very low in calories - only 23 kcal per 100 grams of product. Like lettuce leaves, only nourishing. Second, zucchini is an ideal junk food substitute. The fact is that it is, one might say, a chameleon among plants. It acquires the taste of any product. That is, you can not give up the usual dishes, but at the same time significantly reduce their calorie content. But there is one "but": he loves zucchini very much vegetable oil... If you fry it, it absorbs oil strongly, and its calorie content increases by 50%. How not to turn diet squash into "calorie bombs"?
Experts confirm that dried whites mushrooms more nutritious than boiled sausage, eggs, sprat. And mushrooms, for example, are more nutritious than beef, chicken, herring. Is it so? Can they really satiate more?
Need to get a slim waist in just five minutes? Then clothes will help you! The show business star shares her secrets on how to choose things to look slimmer.
Fashion for a thin waist is bearing fruit. An army of slim women is growing in social networks. True, this is how they look most often only in photographs. What is their secret? What poses will help you appear slimmer in the photo?
Still, it's better to achieve a thin waist in the good old way - by regulating food. For example, gradually decreasing serving size... You continue to eat your usual food and only put on the plate 5-10% less than usual. And color will help with this. Psychologists have long studied the effect of color on appetite, food taste, and portion size. For example, warm tones - orange and yellow - improve appetite and digestion. The color of young shoots and many vegetables - green makes food extremely attractive to us, as does pink, which is associated with ripe fruits. What colors do experts recommend using for those who want to lose weight?
Many are sure: in order for the waist to become narrower, you need to give up forever of bread... But in fact, everything is exactly the opposite. A large American study showed that women who eat healthy foods (including bread) are much less prone to the formation of fatty deposits on the abdomen and waist than those who lean on fatty foods and convenience foods. And this is despite the fact that the former receive an average of 400 kilocalories per day more. Of course, we are not talking about a white loaf. Only bread made from unrefined flour is useful. Now on the shelves big choice: “Whole grain”, “germinated”, “multigrain”. Which one is healthier for the figure?
Many women are often faced with the problem of a full belly. Even if the whole body is not full, and the belly is enlarged, then a terrible impression of a complete ugly figure is created. We pump the press, we go hungry for weeks, we go on diets and there’s no point. It turns out that there are foods that eat fat around the waist!
The most important thing is to understand why the waist accumulates excess fat, and change the list of daily consumed foods for more suitable ones to solve our problem.
The first rule is to include legumes in your diet.
It is important to eat a lot of fiber and flavonoids in order to prevent fat from accumulating on the walls of the abdomen. This is what legumes can boast of. Notice how much green beans are eaten by weight watchers! But buying it frozen in the supermarket and filling it with an egg for breakfast is not at all difficult. If you have a piece of land, set asparagus beans on a piece of land the size of a Turkish rug, and they will shorten your waist during the winter, frozen in the refrigerator. Why are legumes so healthy? The abundance of fiber in them, vitamins A and B, iron and calcium, the long feeling of satiety that they give us, make them irreplaceable on our table.
The abundance we need folic acid will provide a pear for an afternoon snack. It is ahead of even currants in the content of this acid and therefore you need to strive to eat pears as often as possible. They are low in calories, which means they are a godsend for our belly.
Tricky trick with potatoes
I really want to eat a dish of their favorite potatoes, but the diet forbids. What to do? Even a product that is so dear and close to us has a secret. If you use it cold, then the starch that is part of it behaves like fiber. The body burns calories more forcefully and the waistline shrinks. Resistant starch crystals are not terrible for the waist and fat will not be deposited on it.
Popcorn, seeds, nuts
The most important thing is to buy popcorn without sugar and butter. And the whole grain of corn itself carries a supply of nutrients for us and a sea of fiber. Slow carbs are needed for a slim waist, and popcorn is part of our success. It is advisable to fry very healthy sunflower seeds yourself in a frying pan without oil. These seeds will help us suppress our irrepressible appetite in the evening. You only need to remember that our body can assimilate 100g of seeds within one day! Your manicure will not suffer if you add peeled sunflower seeds to your favorite salad.
This legume is considered a nut. He is the favorite of confectioners and children. It is very high in calories, but good for the waist, because it contains healthy fats, and not harmful, like pastries and cakes. Yes, we are talking about peanuts. Buy this healthy product and 50 gr. consume per day for health.
If we add apple cider vinegar to salads, then the waist will begin to decrease, the vinegar antioxidants will do their job unnoticed for us. Vitamin A and pectin in apple vinegar are the main fat burners around the waist.
Unforgettably healthy teas... White and green tea- most healthy drink to remove fat deposits. White tea contains trace elements that prevent our body from producing new fat cells. To do this, you need to drink it regularly.
And the last rule in our new way of life will be healthy indifference, self-love and the ability to look at the events of your life through the rose-colored glasses of an optimist. Stress drives us into the trap of gluttony and we, having looked out of this trap, will no longer fall into its net. I wish you good health and a wasp waist!
(9 Votes)
The dream of almost every woman and most men is to eat and lose weight at the same time. Today a lot is said about this, but it turns out that there are foods that can be considered as food that specifically contributes to a slimmer waist. And most of us are unhappy with this place of our figure. Therefore, it is worth considering those dishes that will help make the waist slim, provided they are regularly eaten.
Waist Products
1. Legumes
Legumes are rightfully considered a unique product. Many love them for their taste and nutritional properties, and they are also extremely useful, because they contain a lot of fiber, vegetable protein, as well as carbohydrates, calcium and iron, B vitamins and vitamin A.
The benefits of legumes for the waist are due to the fact that they contain special valuable substances - flavonoids, which prevent the formation of fat cells on the abdominal wall. Moreover, legumes are high in fiber, which, by creating volume in the stomach, dulls the feeling of hunger.
Legumes include beans, beans, soybeans, peas, lentils, mung bean (mung or mung dal beans), chickpeas (chickpeas), dipteryx (tonka beans).
Due to their low calorie content, pears often become a part of various diets.
However, you need to be careful with pears, as they have a fixing effect, and can also contribute to increased gas formation.
3. Cold cooked potatoes
Many of us find it excruciatingly difficult to deny ourselves the pleasure of eating potatoes. And nutritionists are allowed not to do this, noting only that the potatoes used for food should be cold, since in this state stable starch crystals are formed in it. In this state, starch begins to "work" as a fiber of fiber and contributes to the fact that the body begins to burn more calories, and in the abdomen and store much less fat.
4. Popcorn
If popcorn is cooked correctly, that is, without the addition of oil, salt or sugar, then it will cleanse the intestines like a super-brush, helping to lose kilograms at the waist. The secret behind this dish's health benefits is that popcorn is made from whole corn kernels, which are healthy and high in fiber.
Popcorn, being a complete grain product, also serves as a source of valuable slow carbohydrates, due to which popcorn is used even in weight loss programs.
5. Sunflower seeds
Sunflower seeds are rightfully a treasure beneficial to the body substances, which include vitamins, trace elements and monounsaturated fats, especially important for those who want to lose weight. The seeds will be useful only when they are fried immediately before use in a dry frying pan, without adding oil.
It is important to know that the body is able to fully assimilate only 100 g of seeds per day.
If peeling seeds, as a process, disgusts you, then refine it by adding sunflower seeds to salads or sprinkling them on sandwiches.
6. Peanuts
Despite the fact that peanuts, from a biological point of view, belong to legumes, from a culinary point of view it is considered to be a nut.
It is generally known that peanuts are high-calorie food, so its benefits for a slim waist seem questionable. However, the fact that peanuts contribute to weight loss is explained by the fact that they are high in healthy fats, which are much more valuable for health and weight loss than the fats found in sweets (candies or cakes).
However, you should not abuse peanuts either, because 50 g of this delicacy per day will be quite enough. This amount of peanuts can make up a full, and most importantly healthy and waist-friendly snack.
7. Apple cider vinegar
Of course, vinegar made from apples cannot be considered an independent product that contributes to a slimmer waist. However, it can serve as a wonderful addition to salad dressings, as well as a component of many sauces. With the help of apple cider vinegar, you can brighten not only the flavoring bouquet of the dish, but also inhibit the formation of a layer of fat in the waist area.
The benefits of using apple cider vinegar are also discussed chemical composition which is packed with healthy elements. It's important to know that apple cider vinegar contains vitamin A and pectin, both of which are considered powerful antioxidants.
In addition, apple cider vinegar helps cleanse the body of dangerous toxins and toxins. It also reduces appetite for weight loss.
8. White tea
Scientists have proven that white tea has amazing properties - to destroy fat cells, which is why it is indispensable for slimming the waist. Moreover, the trace elements contained in white tea contribute to the fact that the body simply stops forming new fat cells, of course, if we drink white tea regularly. It is also important that white tea, like apple cider vinegar, is a powerful antioxidant.
Enriched with the knowledge of the right foods to help you slim your waistline, remember that eating without physical activity, no matter how healthy, will not make your waist an aspen. Moreover, when solving the issue of losing weight in a complex, you should try to protect yourself from stressful situations, because it is stress hormones that cause a set of extra pounds and provoke an irresistible craving for sweets and fatty foods.
Take care of yourself and then losing weight will be much easier than it seems.
Romanchukevich Tatiana
for women's magazine website
When using and reprinting the material, an active link to the women's online magazine is required
It is pleasant to look at graceful and slender girls. Beautiful curves, graceful gait, flat tummy are not always a gift from nature. In 99% of cases, this is the result of long, daily, hard work on your body, diet, and lifestyle. But the result is really worth it! How to make a thin waist at home: a selection of the most effective ways and what you don't need to waste time on.
Basic body types:
- Apple. The most difficult type of figure for the formation of the waist, does not have pronounced curves, the chest and abdomen are full, the legs are thin.
- Pear. Girls with such a figure look very feminine, the waist is thin, but the hips and legs are wide and full.
- Inverted triangle. This type also does not have a pronounced waist; the body in the belt area may be wider than the hip line.
- Rectangle. Hips, waist and chest have almost the same volume or look like this, it is quite difficult to shape a figure with this type.
- Hourglass. Ideal type, hips and chest are about the same, waist is thin. It includes the world famous standard of parameters 90-60-90.
Of course, girls "apples" or "rectangles" should not give up and lean on buns. In any case, efforts and work on the body will give positive results. You can pump up your hips and buttocks, choose the right clothes to visually narrow your waist. There are many different ways to make your waist thin, including surgical ones. But drastic measures are not always needed.
Interesting: According to the norms, the waist of a healthy adult man should not exceed 98 cm. For women, the maximum indicator is 78 cm. Large numbers are considered a deviation, indicating obesity and health problems.
Correct sport
Abdominal swings, bends, and torso lifts are the most popular exercises for the waist and flat tummy. But often they only increase the sides, as they are done incorrectly. To really remove the excess in the right place, it is wiser to work with a coach or at least get a few lessons. Small mistakes lead to pumping of the lateral abdominal muscles. Squats with weights, lateral bends (including sitting), twisting require working out the correct technique.
What exercises can be done without fear:
- Cross bar. A person is pulled into a string, held in this position with the help of two anchor points: toes, bent arms.
- Side plank. A person is stretched in a lying position on his side, held with the help of two anchor points: the arm bent at the elbow and the side of the foot.
- Jumping rope. Strengthens the back, abdominal muscles, accelerates metabolism, will have a positive effect on the whole figure.
- Deep squats. Exercise can only be done without weights.
Exercises "Burpee" give very good results. This is a small complex for high-quality workout of the muscles of the whole body, including the abdomen. It consists of exercises that move from one to the other. The lesson begins with a deep squat, which flows into the bar, then squat again and a sharp jump.
"Vacuum" for slimness
A good help in forming bends and getting rid of the tummy will be the exercise "Vacuum", sometimes it is called "Pump", according to the same principle they work breathing exercises Bodyflex, Oxisize.
The exercise is done immediately after waking up or just on an empty stomach, you can not combine it with the main workout and take a few minutes separately. The vacuum is allowed to be done while standing, on all fours or lying down. A short technique for performing: exhale all the air to the very end, draw the stomach under the ribs, hold your breath for 8-10 counts, inhale. Repeat several times.
Video: Thin waist in 7 minutes a day
Proper nutrition and weight control
The waist will never be thin if you use flour products, sweets, fatty foods, fast food. All of these foods contain fast carbohydrates and are instantly deposited on the sides and stomach. It is very difficult to remove fat from this zone; it goes away last. Therefore, the primary task is to bring the weight back to normal, only after that to start working on the problem area. An obese and even slightly overweight person will not be able to find a beautiful waist.
For weight loss, you can pick up some effective diet, a huge number of them have been developed. Helps to lose weight by counting calories, protein-carbohydrate alternation, fasting days. If you have a little extra pounds or you just want to reduce your belly with a normal body weight, then it is wiser to switch to proper, fractional nutrition.
The basic principles of proper nutrition:
- Carbohydrate food is consumed in the morning until 12 noon. After lunch, only proteins, low-fat dairy products, vegetables.
- It is not recommended to eat fruits after 16 hours. You can make an afternoon snack out of them.
- Dinner is as light as possible: chicken, fish, fresh vegetables, low-fat cottage cheese.
- After 6 pm, you can and should eat so that your metabolism does not slow down. It is advisable to take a meal 2-3 hours before bedtime. Boiled chicken, protein omelet, kefir or cottage cheese will be an ideal late dinner.
- Alcohol is very high in calories and harmful, moreover, its use often leads to a loss of willpower and overeating. Sometimes you can afford 1-2 glasses of dry wine, but not more often than once a week.
- The maximum serving size is 300 g. It is better to keep within 200-250 g, snack every 2.5-3 hours.
Important! Water is needed for the normal functioning of the body and weight loss, but you do not need to consume it in liters at once. Drinking should also be fractional, in small sips in a glass every 1-2 hours. You should not forcefully catch up with the daily norm in the evening.
Correct posture
Over the years, women gain weight, they have a tummy, the waist spreads to the sides, and very often this is associated with a biological slowdown in metabolism. According to the world famous doctor Elena Malysheva, from 30 to 40 years old, metabolic processes slow down by 30%, from 40 to 50 years another 30%. But for some reason, many are silent about posture. She, too, suffers over the years, but begins to change much earlier, sometimes from the very youth. It is worth going to the mirror and straightening, stretching the neck, bringing the shoulder blades together and changes in the waist will be immediately noticeable. The tummy will become flat, and the figure will be attractive.
How to return or change your posture:
- Strengthening the muscles of the back. It is they who are responsible for posture, help maintain the tummy. Exercises on the back, for example, "cat" will help. Yoga and stretching have a beneficial effect.
- Special corsets. Clever gadgets in which it is simply impossible to slouch. There are different types of corsets for posture straightening, curvature prevention.
- Constant control. Particular attention should be paid to the posture when working at the computer, writing or reading, eating. It is at these moments that the muscles relax, the stomach "falls out".
Video: Posture like a queen
Bowel cleansing
Intestines modern people lazy, not completely cleansed, over the years, fecal deposits, microbes, mucus accumulate in the folds. Their weight can reach several kilograms. Naturally, this is also an extra volume in the area. abdominal cavity... The problem is often associated with improper diet, namely, insufficient intake of coarse fibers - fiber. Fresh vegetables, cereals, baked goods made from grain flour are increasingly being replaced by rolls, sweets, and sausages.
How to help your intestines cleanse:
- Eat daily fresh vegetables, cereals from unrefined cereals, grain breads and wholemeal flour.
- Take a course of cleansing with pharmaceutical preparations. For example, "Laktofiltrum", "Fortrans", "Lavacol".
- Can be cleaned available folk remedies... For example, beets and kefir, salt water with lemon.
- Include bran in the diet. A small portion of 30 g will cover the body's daily fiber requirement.
The effect of cleansing the intestines will be very noticeable, you can first take measurements and compare them after a few days. Losses are up to 3-5 cm. The figure will instantly transform, along with harmony, lightness and good mood will appear.
Cleansing the intestines has other positive aspects: the work of the stool is improved, the complexion and skin condition are improved, the number of rashes is reduced, toxins and toxins that poison the blood are released from the body. The procedure is useful in all respects, but requires a competent approach.
Clothing: how to hide a flaw
A person spends most of his life in clothes. She is able not only to cover the body, but also to hide flaws, emphasize advantages, and visually narrow the waist. The easiest and safest option is shaping underwear. You don't need to save on it, you shouldn't buy it over the Internet. It is important to correctly determine the size. The tummy and waist should be tightened, but without folds and protruding seams.
You should not buy slimming underwear in bright colors or decorated with lace, lacing, with the exception of corsets. Corrective clothing should be inconspicuous. If it is not possible to buy several different colors, then it is better to take beige right away. It is suitable for colored, white and dark clothes.
Tips for choosing clothes:
- Dark top, light bottom. If you are wearing a wide black belt or a dark T-shirt, then the waist will look advantageous compared to the light bottom.
- A-line skirts. The flared bottom visually makes the upper part of the figure more feminine, sophisticated, and favorably emphasizes the waist.
- Skirts and trousers in fabric with horizontal stripes. This option will visually expand the hips, create a contrast, perfect for girls with a rectangle, apple shape.
- Cropped jackets. Such clothes line the waistline and emphasize it.
- High-waisted jeans and flared trousers. They stretch the figure, add grace, sophistication, and emphasize the waistline.
- Basque. She can be present on skirts, dresses, blouses. This option is only suitable for slim girls. On obese people, the Basque sometimes looks funny and ridiculous.
- Dresses with dark inserts. Models of dresses with side dark wedges shape the hips. The figure in such clothes looks slim, sexy.
When looking for clothes, do not forget about the color type and your age. What is right and good on another person does not always work.
Useless and ineffective ways
Not all work will be rewarded with a slender waist. In addition to effective methods, there are a lot of useless, but for some reason advertised and well-known techniques. At best, they will only take time; at worst, they can harm the body.
What doesn't help:
- Wraps. Yes, you can lose a few centimeters in the waist, the extra water will go away, but in a few days everything will return. You can use wraps as an express method before an important day or event.
- Hoop, hula hoop. A controversial way to get a beautiful waist. Someone assures of its effectiveness, others complain about the abundance of bruises. But not a single hoop, even the most expensive one, can provoke lipolysis (fat breakdown) in the right place.
- Slimming belts or thermal underwear. This is not only useless, but also harmful. Many girls put on all this before playing sports, the same effect works as from wraps. But only water leaves, while under pressure breathing becomes difficult, work becomes more difficult internal organs.
- Slimming corsets. They give an instant visual result, but there can be no talk of any lasting effect.
It is even worse when girls apply anti-cellulite creams, wrap themselves in a film or put on slimming belts, then begin to twist a hoop in this form. The effect of the procedure is possible, but short-term. Losing weight in a local place is impossible, and the gone water will return very soon. The maximum that can be achieved by such methods is to improve the condition of the skin due to the good penetration of the cream. But why not just rub it in and give it a gentle massage? Any pressure on the abdomen leads to pain and injury to internal organs. The path to a beautiful figure must be laid out correctly!
Video: The most dangerous ab exercises