You all know that spot weight reduction is a myth and that isolated training won’t give you any results, however, cardio exercise does burn off fat all around the body.
So to get a defined waist with a slimmer, streamlined stomach, combine cardio with oblique exercises.
Follow these steps to get rid of the sides of your stomach:
You need to include cardio at least 4 times per week for 45 minutes or longer and you can do any kind of cardio of your choice: biking, swimming, jogging, or even brisk walking.
Also, you need to know that the more intense is the exercise, the more calories are burnt. So you may lose weight faster.
For your tummy you need easily digested foods that don’t cause bloating, also you need small portions, so don’t eat simple carbs and sugar and eat 3 times per day.
Avoid snacks. Why? Insulin, a fat-storing hormone, is released every time you eat. So that doesn’t let you burn deep adipose fat and ditching added sugar is one of the best ways to clean up your diet.
You know that added sugar is found in foods and beverages like cookies, candies, even sports drinks, and soft drinks, so, don’t
eat them, instead go for a protein, fiber, and healthy fats.
Next, cut down on the number of calories you eat by 300 and to lose a pound per week through diet alone, cut 500 calories per day.
Work on your obliques and core, the muscles that wrap around your waist. Try doing Russian twists, leg lifts, squats, side planks and planks or yoga.
You can try Intermittent Fasting 16/8, with that you have an 8-hour eating window and for the rest 16 hours, you’re fasting.
A lot of review of studies found that intermittent fasting helped to reduce visceral fat by 10% over a period of 6-10 weeks, so you eat and lose weight.
According to dr. Daryl Gioffre, a celebrity nutritionist, when you fast for 16 hours, your blood sugar and insulin levels lower. That increases your metabolic rate and when this happens, your body has no other
choice but to start burning your body’s stored fat for energy.
It is important to keep track of your results. So take your hip and waist measurements, take a photo of your waist, and weigh yourself. After two weeks of following your plan check the same measurements and photos and you’ll fall in love with the results.
Most important is to just keep going on! Work hard on your goal and the results will be evident!
I’m sure that if you follow these 5 steps, you won’t recognize you trimmed waist in 3 weeks!