Human bodies in general come in different shapes. For women, in particular, adolescence, hormones, depression, wrong foods, pregnancies, and lack of time for self-care may leave us with some unpleasant-looking tummies. A healthy diet and exercise are best, but here we share several strategies that have been shown to be particularly effective at reducing your waist.
- Drink plenty of water. Not a surprise it is on the top of the list since our bodies are made 60% of water. It is not just a necessity but it brings a lot of health benefits like increasing energy levels, contribute to brain functionality, ease headaches and relieve constipation. And on the top, excellent for reducing belly fat. It is recommended that you drink at least 2.7 L/ day. You can absorb this amount from several sources, of course by drinking pure water but also in fruits, smoothies, coconut juices(avoiding artificial sugars).
- Enrich your diet with fibers. A high-fiber diet: helps normalize bowel movements and maintain bowel health, lowers cholesterol and blood sugar levels, and finally is a major contributor to keeping a healthy weight. Foods rich in fiber include pears, strawberries, avocado, apples, bananas, carrots, broccoli, brussel sprouts, artichoke, beans, lentils, quinoa, popcorns, chia seeds, almonds, etc.
- Consume probiotics. Probiotics can be found in fermented foods or supplements. They promote a healthy balance of gut bacteria and have been linked to a wide range of health benefits like digestive health, immune function, and weight loss. It can naturally be found in kefir, yogurt, miso, kimchi, pickles, traditional buttermilk(a juice that is left after we naturally produce butter), etc. Of course, they can be found in the form of supplements.
- Do more physical work. Well, try to do more physical work at home, clean, carry, wipe, run, tidy up, pick up, lift more instead of postponing for the other day. Although, of course, it could be time-consuming, try to see it from another perspective: think of it as if you were spending time at the gym. Or if you can afford it time-wise and money-wise just hit the gym. A professional trainer can make all the difference.
- Favor food rich in mono-saturated acids like olive oil. The most dominant fatty acid in olive oil is oleic acid, which makes up to 72% of the total oil content. It is known to be beneficial through its anti-inflammatory properties. Olive oil is also rich in antioxidants, which help protect your blood cholesterol from oxidation. Numerous studies have linked the Mediterranean diet, rich in olive oil, with favorable effects on body weight and it is the safest and healthiest oil to cook with. Extra virgin oil is one of the treasures of the Mediterranean region, but thankfully it is successfully imported almost everywhere. Go for it, it is a health investment.
- Chose unprocessed carbohydrates in comparison to refined ones. ‘I don’t do carbs’ says a friend of mine. In fact, the last years’ carbohydrates have won a bad reputation. It seems that if you are trying to lose weight you shouldn’t consume carbohydrates. But this is wrong. Our bodies need a variety of nutrients, much of which is contained precisely in carbohydrates. The right thing to do would be to choose unprocessed foods. Eat fruits, vegetables, and whole grains. And abstain from baked goods, sweets, white bread, and pasta(most of the time).
- Add apple cider vinegar to your diet. About 5% of it consists of acetic acid, which is known for several weight loss benefits like it lowers decreases insulin levels and blood sugar levels, improves metabolism, burns fat, suppresses appetite, and reduces fat storage. You can buy it from stores or do it yourself from the comfort of your home.
- Walk minimally 30 minutes a day. Your body needs calories(energy) to stay functional and perform basic actions like move, breathe and think. You supply your body with calories with food, but you should know you should burn those calories somewhere if you want to lose weight. If you are physically active you naturally burn your calories-intake. But if you are stuck to an office job, and sitting all day then you are in a trap of weight gain. Therefore you should try to burn calories by at least walking. 30 minutes/day can burn you 100-300 calories.
- Limit sweet liquids intake. Drinks that include sweeteners in them are full of energy and don’t reduce hunger. So you can end up, fully loaded in calories without even eating something. So be careful with your drink choices. If you stick to 2.7 L of water/day you will not let much space for sweet drinks. Sometimes, if you wish to have something tastier you can try to flavor your water with lemon juice, mint, or a pinch of strawberries.
- Eat single unprocessed fruits/vegetables. Ok, I know this does not sound appealing or tasty, but it is very effective. If you eat whole fruits or vegetables, your body takes more time to process, making you feel full, limiting your appetite. Try carrots, tomatoes, cucumbers, pears, apples, strawberries, and all sorts of berries(very rich in antioxidants).
- Stay away from alcohol. Alcohol can cause weight gain because it stops your body from burning fat, it can increase your hunger, and also blur your choices, including those leading you to unhealthy food.
Changing these aspects of your life may be a little challenging, but after you create a new routine, it will be totally worth it.