Waist training has become the latest diet craze, with celebrities and lifestyle bloggers posing in their waist training belts all over social media. You may want to achieve the perfect hourglass figure, but walking around with a corset like a Victorian-era doll may not be your ideal method. Luckily, there are other ways to reduce your waistline the (not-so) old fashioned way: with diet and exercise! Read on to learn the 10 best ways to reduce your waistline without crushing your insides.
1. Eat a Better Breakfast
Eating a big, filling breakfast will keep you full and energized throughout the day. However, what you eat for breakfast can have a negative effect on your waistline. Eggs are the best breakfast option. They’re loaded with protein, will keep you feeling satisfied, and have been proven to reduce your waistline.
2. Get Active
This may seem pretty obvious, but it’s a lot easier said than done. There are lots of little ways to squeeze in physical activity, like taking the stairs instead of the elevator or walking/biking instead of driving. A study conducted by the Fred Hutchinson Cancer Research Center found that people who walked for an hour a day 6 hours a week lost 10-20% of their belly fat.
3. Drink Caffeinated Green Tea
Green tea has been proven to boost metabolism, which helps you lose weight and keep it off. A review in the American Journal of Clinical Nutrition found that drinking green tea can help you lose about 3 pounds and 2 cm from your midsection. Caffeine is also known to help burn fat.
4. Skip the Sugar
If you need to sweeten your coffee or your tea in the morning, don’t add sugar or artificial sweetener. Sugar can have up to 15 calories in just a spoonful, and too much of it can add on the pounds. Instead, opt for a natural, low calorie sweetener like cinnamon. Not only is it good for your heart, but it also boosts your metabolism.
5. Spice Up Your Food
Like cinnamon, other spices like chilli peppers are excellent metabolism boosters. Experts say that you can burn up to 50 calories more than you would with non-spiced food. Plus, the spices numb your tastebuds and cause you to taste and eat less.
6. Bump Up Your Cardio
Cardio is a great way to lose weight, but how you do cardio can help boost weight loss even more. Running in intervals at high intesnity allows for your body to continue working and burning calories even after you’ve stopped working out. Fitness experts suggest doing intense cardio for 30 minutes a day, five days a week for the best results.
7. Get More Sleep
Another obvious concept that’s easier said than done. People who get seven to eight hours of sleep a night gained less weight than those who only sleppt for five to six hours, according to a study by ther University of Chicago. Getting more rest can also result in less stress and cortisol, which are two culprits for weight gain. Turning off your TV and your phone right before bed will make you more likely to fall asleep early and stay asleep longer.
8. Make Time for Happy Hour
Excessive alcohol consumption can lead to weight gain and other health ailments. However, women who drink one to two alcoholic beverages a day lost more weight than women who didn’t drink at all, according to a study conducted by Harvard University.
9. Load Up On Good Fats
Olive oil, avocado, dark chocolate, and nuts have proven to not only taste good, but be good for you too. These healthy fats will boost your metabolism and blast belly fat by 33%.
10. Swap Out
Whether you’re cooking or dining out, it’s easy to swap out your high calorie favorites for low calorie substitutions. For instance, Greek yogurt is only half the fat of mayo and sour cream, but provides the same tangy flavor. Also, whole wheat pasta is an excellent option over regular pasta, and has been proven to reduce belly fat.