If the rules of losing weight are too much and complicated or the exercises require too high discipline sometimes, you can not focus for a long time; this will effectively lose weight or lose belly fat not tall.
So what do we need to create memos in that exercise and nutrition plan? Maybe the highlights or tips will help you remember longer, and you can stick these tips anywhere from the fridge door or on your dining table?
Keep these great tips wherever you can see them most easily because they have been research-based and proven to work.
You are invited to keep track of tips or which can reduce your waistline at home without having to hire a personal trainer, or you need to visit the fitness center regularly to believe you can achieve your goals.
The long days of stressful work make you allow yourself to gossip, overeat, or find reasons to convince yourself to forget those days of training so that you can binge.
With dozens of reasons as above, how to lose belly fat here?
Binge eating will increase the amount of fat on the body, especially the abdomen, and at the same time, will increase the risk of several cardiovascular diseases, diabetes and reduce longevity.
With 23 tips to help you reduce your waistline, beat belly fat below, you can lose a 5cm waist in at least 2 weeks.
Do not worry that your age will find it difficult to lose weight; these tips can be successfully applied to all ages. Now BellyFatZone invites you to refer to this article together!
Read more: How to Get Smaller Hips and Waist Fast?
Let’s take a look at these 23 tips for reducing 5cm waistline
1. Start the day earlier
Don’t let your fondness for sleep get in the way of your goal of having a flat stomach.
Getting enough sleep will boost your metabolism; however, long hours of sleep won’t do you any good other than belly fat and wasted time.
A study on the current state of obesity has shown that people who wake up late, sleep until 10 am often eat more than 250 calories a day, even though a quarter of the food they eat is whole vegetables.
Or worse, they prefer to eat salty and have a faster fat metabolism than early risers.
A study at Northwestern University found that people exposed to the sun early for a short period of time have lower BMI than those who wake up late.
2. Eat more fiber
The secret to reducing waist circumference for a flat 2 is to eat plenty of fiber with meals.
Although many people often increase the number of carbs in their diet, foods high in fiber help you have a slimmer waistline much faster.
Researchers at Wake Forest Baptist Medical Center found that every 10 grams of soluble fiber per day reduced visceral fat by 3.7 percent.
People who eat more than 10 grams of fiber per day can eliminate twice as much fat. To start eliminating excess belly fat today, add 30 high-fiber foods to your diet right away!
3. Add Salas to tomato sauce
Tomato sauce is delicious, but it is one of the hindrances to your weight loss efforts. One teaspoon of tomato sauce can contain up to 4g of sugar and contains very little of the nutrients that a fruit typically has.
However, adding Salas – a Mexican sauce – to your ketchup will help you lose belly fat, as the fresh tomatoes – used in sales – are high in lycopene, which helps to reduce fat and reduce waist circumference.
If you like spicy sauces, the capsaicin in hot peppers, like jalapeños and chipotles, can boost your metabolism.
4. Absorb more vitamin D
Natural sunbathing can help you burn excess fat and shrink your waistline quickly.
Research at the Fred Hutchinson Cancer Research Center found that overweight women often lack vitamin D between 50 and 75, while those who regularly sunbathe tend to lose weight and muscle fat. Can.
For the safest and most effective way of sunbathing, make sure to limit the amount of time you spend in the sun without sunscreen to 15 minutes a day.
But it is best to take Vitamin D supplements in combination with Vitamin K2 will be more effective than sun exposure.
5. Eat foods high in antioxidants
Limit your intake of refined sugars, especially sweets, and instead use berries for a slim waistline. Berries are often loaded with antioxidants, which help reduce inflammation throughout the body.
Research from the University of Michigan found that rats who ate berries lost a significant percentage of belly fat than other groups.
Berries like strawberries, raspberries, and blueberries also contain resveratrol, an antioxidant pigment that helps reduce belly fat and reduce the risk of dementia. A pretty good way to dissolve belly fat but also help with health, right?
6. Avoid using unsaturated oils
Hydrogenated Oils lurk in everyday dishes and are one reason why your fat loss plan is hindering.
When these fats enter the body, they will increase the risk of cardiovascular diseases, increase the cholesterol content, and increase obesity.
A 6-year study conducted at Wake Forest University found that monkeys with a diet containing 8% unsaturated fat increased body fat by 7.2%.
Meanwhile, monkeys eating on the opposite diet, the amount of body fat increased very little.
Eat foods that contain healthy fats and should not give unsaturated fats a chance to enter your meals.
7. Use whole-grain bread
Although eating bread is often considered the cause of your belly fat gain. But using whole grain bread will help promote energy-burning thanks to the amount of insulin – a type of fiber – in grains.
A study published in Nutrition & Metabolism showed that study subjects with an insulin-fortified diet eliminated more belly fat and lost body weight than those who did not digest insulin receptors during meals.
8. Exercise regularly
Have you ever tried weightlifting? If you are serious about losing your belly size, then a rigorous training routine is key.
A study from the Harvard School of Public Health has found that men who lift weights have a lower risk of obesity than others who perform cardio exercises.
Research from the University of Maryland found that after just 16 weeks of working out with weights, participants’ metabolic rate went up to 7.7%, which would reduce waist circumference easier.
If you don’t know where to start, check out this beginner’s guide to the gym right now!
Read more: Top Best Waist Trimmer Exercises Machine.
9. Do not add sweeteners to foods or beverages
Many people think that using artificial sweeteners will make your plan reduce your waistline easier, but it has the exact opposite effect.
According to Yale researchers, artificial sweeteners increase the risk of belly fat and weight gain because they can stimulate appetite and increase insulin in the same way as real sugar.
10. Eat more nuts
To shape your physique, you need to use a small number of nuts. The fats contained in nuts are a potent weapon for effective waste reduction.
A study published in Diab Care revealed that study participants who ate a diet rich in monounsaturated fats, found in nuts, for a period of 28 days had higher belly fat loss with other subjects consuming saturated fat while improving insulin sensitivity.
11. Try to keep practicing high-intensity exercises
One of the recommended ways to dissolve belly fat is that instead of doing endless boring exercises, you should focus on high-intensity exercises for a short time, you will get results. Faster than you think.
A PLOS One study conducted at McMaster University in Ontario showed that adult men who exercised vigorously for one minute had comparable respiratory and metabolic changes.
Workout at a slow pace for almost an hour, so if you want to reduce your waistline, focus on intensity instead of duration.
If you do not know what to do to have high intensity, please immediately see the article guide to exercise HIIT intensity for beginners right away.
12. Add garlic to dishes
A little garlic in your meal can help you reduce your belly size more effectively.
A Korean study found that rats eating a diet high in fat with garlic resulted in significant weight loss and belly fat loss, compared to rats that ate only fatty foods.
Furthermore, those mice also improved liver health, burned excess fat in the long run, maintained health. Garlic not only makes your meals more delicious but also boosts metabolism in the body.
13. Brush your teeth after eating
Brushing not only helps brighten teeth and has a beautiful smile, but it can also help reduce waist circumference. One study that conducted a sample of more than 14,000 participants found that brushing your teeth after each meal can help you lose weight.
The mint toothpaste flavor not only brushed off the smell of food but could also trigger Pavlovian’s reaction to telling your brain that the kitchen is closed.
14. Add more Omega 3
If you want to lose weight more easily and naturally, consume more of the fish’s fats. Not only does fish contain lower calories than beef and chicken, but it also contains Omega 3, which makes the weight loss plan faster and easier.
You should check out the omega 3 series and use omega 3 effectively to learn more.
15. Use whole-grain foods
You don’t need to pursue a low-carb diet to get rid of belly fat for a short time. In fact, eating whole grain foods will help you reach your goals faster.
Researchers at Tufts University have found that eating three or more servings of whole grains daily can reduce visceral fat by 10%, increasing the risk of chronic diseases like diabetes and heart disease, and high blood pressure.
16. Use acidic foods
The acids that will keep you slim are what’s in your closet.
A 12-week study published in Bioscience found that obese subjects who took vinegar for a diet lost more belly fat than those who didn’t.
Other studies show that acidic foods, like vinegar, can increase human carbohydrate metabolism by up to 40%.
17. Avoid overeating
Don’t see the kitchen as an all-night eatery, or you will gain weight without wanting at all.
When you’ve finished dinner, close the refrigerator and don’t look at it until the next morning – your waistline will thank you. When you return to the kitchen in the morning, make sure that healthy foods are welcoming you.
To eat at night without gaining weight, you should pay attention to your total daily calorie intake. As long as you don’t eat extra calories for 1 day, it will be okay, but if you do not pay attention and eat calories, you will gain belly fat.
18. Increase your intake of protein-rich foods
Protein has many important health benefits that contain essential amino acids that the body cannot produce on its own, including min acids that are important for building muscle.
Building muscle has many things to do with your physique, including increased body fat loss.
Because protein digestion takes more energy and helping to build muscle consumes more energy as well.
Therefore, supplementing protein will increase the body’s burning calories, thereby reducing body fat.
19. Snacks with vegetables
Did you get caught by your parents when you were a child? Parents rarely jokingly tell you about the importance of vegetables to a healthy body.
However, snacking with vegetables is the easiest way to reduce your waistline, dissolve unpleasant belly fat on your body.
According to a study published in the Journal of the Academy of Nutrition and Dietetics, choosing non-starchy vegetables, such as cauliflower, broccoli, and cucumbers as snacks, will help overweight children lose 17. % visceral fat and improved insulin sensitivity.
20. Consume Vitamin D and Calcium
Adding calcium and vitamin D to your daily diet will help you get the flat stomach you’ve always dreamed of.
Over the course of 12 months, researchers at the University of Tennessee, Knoxville found that obese women who participated in the study with increased calcium intake lost 11 pounds of body fat without any dietary modification. To drink.
Use calcium with dairy foods, calcium-rich green leafy vegetables, fatty fish, nuts and seeds, for best results.
21. Snacks with cherries
Cherries are very beneficial for your health.
The results of a study done at the University of Michigan showed that rats given high-fat food with cherries had a nine percent lower percentage of body fat than mice that didn’t eat cherries. in 12 weeks.
Cherries contain antioxidant pigment resveratrol, which reduces belly fat and reduces the risk of dementia and macular degeneration in the elderly.
22. Exercise cardio
You don’t need to go to the gym to practice; the simplest exercises like brisk walking can also help you reduce your waist size.
Research at the Duke Medical Center found that brisk walkers as fast as 12 miles per week burn massive amounts of fat and 67% more calories than people who do regular exercise.
23. Sleep more
A way to melt belly fat may not sound very true, but it is unexpectedly true.
In fact, a good night’s sleep is the best way to reduce belly fat, slim your breasts 2.
According to research, people who sleep less than 5 hours per night have a higher risk of obesity and can gain 30 pounds more than those who sleep 7-8 hours per night.
Sleep is also essential for gym-goers as this is the process that helps them build and restore muscle after exercise so keep in mind the importance of sleep and full sleep.
Small Waist Workout (10 Mins) Video
What can we learn from this article?
If you have read this last part of the article, then surely you have already grasped some basic principles to help you reduce your waist size.
Out there you will find a lot of training programs or a plethora of nutrition regimens to help you lose weight and promise you that using this diet will absolutely help you lose your waistline fast.
Or if you train this way of my practice then you are able to achieve the desired body, they however name you have done so many times without success.
It is possible that those diets and exercise regimes are correct, but there are a lot of nutrition out there and the training regimen out there that isn’t exactly the way our bodies function.
Our bodies operate slowly but continuously, so all the processes like gaining muscle or losing fat take time.
To have a safe fat loss process, especially reducing belly fat and waist, you need about 3 months to see the most obvious results if you follow the right nutrition and exercise regimen rational to your body.
So what is the right diet and what is the right exercise regime for your body? That is, you must be able to position yourself in any state to the amount of energy you need to consume each day for normal activities.
From there you will have a relative number and from these numbers, if you want to lose weight, then lose fat by losing about 500 kcal a day after a week you will lose about 0.5 kg.
And to focus more on the waist area, practice exercises to lose fat all over the body while focusing more on the waist such as exercises in the ring.
Please keep practicing and follow the diet after 3 months and we believe you will achieve results that you do not expect.
Hopefully, the 23 tips to help reduce the waistline above will help you better control your weight so that you can keep your weight stable, lose belly fat effectively, and get in shape as expected. Good luck.
Hopefully, the information above has helped you gain some more knowledge about “how to reduce waist size fast at home” and bring some small value. Please share this article if you feel it useful. Thanks!