We present 5 steps to a thin waist using simple principles of lifestyle and activity. Shaping a slim waist and a sexy hourglass figure requires more than just reducing body fat. The formation of a beautiful body consists of different and necessary actions.
People who are overweight or obese in the middle part of the abdomen have many more problems. And these problems are harmful to health. This is largely due to visceral fat, which accumulates around the internal organs. Let’s see what needs to be done to get a slim figure.
Where does fat come from
The real problem is not just the thickness of the skin. Visceral fat, also known as intra-abdominal fat, covers the major organs of the abdominal cavity. These are the stomach, liver, intestines and kidneys. Such fat damages the endocrine (hormonal) system. It can interfere with the creation of a healthy body and efforts to reduce excess weight.
It is also the root cause of many of the lifestyle ailments that modern society suffers from:
type 2 diabetes,
However, there are many factors that prevent getting rid of excess fat. For example, modern food and lifestyle lead to excessive accumulation of fat in the abdominal region. To win this “battle for the waist”, consider 5 steps to a small waist.
1. Focus on healthy food
The main way to reduce both visceral and subcutaneous fat around the waist is to eat a healthy calorie controlled diet. Such a diet should eliminate or at least limit sugar and processed carbohydrates. You need to include enough protein, fiber, and healthy sources of fat.
Find the right macronutrient balance for your genetics, physique, and activity level. Some form of carbohydrate manipulation is another effective way to reduce body fat around the waist. This can be a low-carb, high-fat (LCHF) diet or a carbohydrate cycle.
2. Manage your hormones
Insulin and cortisol are two important hormones that are strongly associated with waist buildup. Insulin is released in response to increased levels of glucose in the bloodstream and is a powerful fat-storing hormone. The more glucose we get from the carbohydrates and sugars we eat, the more fat accumulates.
Over time, cells become less sensitive to insulin, which reduces its effectiveness in removing glucose from the bloodstream. This ultimately leads to insulin resistance – a violation of the metabolic response to exogenous or endogenous insulin. If this process is not stopped, then type 2 diabetes occurs. This is the main reason for the large round belly that many people suffer from.
The best way to deal with this problem is to reduce your carbohydrate intake and use stored fat for energy. This may require a drastic approach, such as the Banting diet, to control insulin levels. Then you have more options, like carb cycling or reverse loading.
Cortisol is another hormone that is produced in excess and can increase your waistline by inches.
Cortisol is released in response to stress and stores glucose in the body, often sourced from muscle, glycogen stores, and fat when needed. It is the result of our response to stress. When energy is not being used, the body stores it as fat. It turns out that although cortisol is an important hormone needed for fat metabolism, it also contributes to the accumulation of fat, especially in the waist area.
Need to manage cortisol by reducing daily stress levels and avoiding the impulse to over-exercise without enough time to rest and recover
3. Do the exercises correctly
Cardiovascular exercise such as running, cycling or rowing is often touted as a good way to reduce visceral fat. This is effective if such exercises are performed in a state of glycogen depletion, as the body begins to use stored fat for energy.
High intensity interval training (HIIT) with weights and cardio is also a great way to burn calories and fat. This is because such training increases the metabolic rate for long periods of time after intense training. It also releases hormones that help build muscle and burn fat.
4. Healthy sleep
A 2010 study by the Wake Forest University School of Medicine found that not enough sleep (five hours or less per night) or too much sleep (eight hours or more) are associated with increased visceral fat. Therefore, you need to adhere to healthy sleep and maintain its regularity.
5. Use supplements
If you have the right approach to eating and exercising, some supplements can help reduce fat around the waist faster. Try using a body tonic such as conjugated linoleic acid (CLA). Use it throughout the year in addition to healthy foods like L-carnitine.
Combine this with a 6-8 week thermogenic fat burner cycle that boosts metabolism throughout the day. Even at rest, this ensures that more calories are burned from fat.