5 Basic Steps To Reduce Your Waistline In Just One Month

To reduce the waistline, we must take into account that excess fat does not always accumulate in the same parts of the body when we gain weight.

The accumulation of fat depends on factors such as genetic makeup, but also on diet, exercise habits and hormonal changes.

In this article, we’ll tell you the five basic steps to reduce your waistline in a month in a natural and health-promoting way.

Reduce your waistline and take care of yourself at the same time

It’s no use doing restrictive diets to lose weight and reduce the waistline. Also, if you tend to accumulate fat in your abdomen, it is possible that you will lose weight in other parts of your body and that your abdominal region will remain the same.

For this reason, it is essential to follow some basic steps. By taking into account the possible causes of this problem, you will not only be able to reduce your waistline, but you will also improve your health and feel lighter, with lots of energy and vitality.

1. Eat up to 80% of our capacity

Eating up to 80% means that we should get used to not filling up completely at meals, but rather to ending up a little hungry.

The sweet spot is where we don’t feel hungry anymore, but we can keep eating something else, for example, dessert.

To be able to do this, it is necessary to learn to eat correctly, chew food well and eat calmly and relaxed, without haste, sitting and without major distractions.

Thus, we will feel full faster and avoid overeating or anxiety.

Eating up to 80% of capacity helps us to progressively reduce our waistline, in addition to preventing bloating, making us feel lighter and feeling less sleepy after meals.

2. More protein and good fats

When we want to lose weight and volume, we usually think about reducing calories and eating lots of salad.

However, more and more studies show that low- calorie diets are unhealthy and, in addition, cause a rebound effect so that we tend to regain lost weight and even gain a few extra pounds.

Eating protein slims down and helps us shrink the waistline, but we must do this with common sense.

We should always choose most of the vegetable proteins (legumes, oilseeds, avocado) and consume eggs, cheese and fish on a regular basis. The protein that we should consume the least is meat, especially red meat.

Always be sure to consume a little protein with every meal.

In addition, healthy fats activate the metabolism and help us lose weight. Therefore, we should also incorporate them into our regular diet: first cold pressed vegetable oils, avocados, oilseeds and seeds, etc.

3. Do not spend more than 45 minutes in a row sitting

A sedentary lifestyle makes you fat, especially in the abdominal region. Sitting for hours contributes to weight gain in the abdomen area. Also, it can be detrimental to your health in the long run.

We should set an alarm every 45 minutes to get up from our chair and do some moving activity or exercise.

It is highly recommended to do some medium-intensity sport at least twice a week.

We must always maintain good posture. If your lower back weakens, it can also increase your waist size.

4. Massage the waist

In some cases, there may also be poor circulation or poor lymphatic drainage in the waist region. Therefore, we can also reduce the volume in this area by massaging regularly.

We can do the dry brushing technique or use a little oil or moisturizing lotion.

We can also add a few drops of lemon essential oil, which helps to eliminate fat, and rosemary, which improves circulation, in order to maximize the effects of the massage.

Clay poultices are also very effective. We can apply them at some point in the day or let them act overnight.

5. Regulate hormones

During menopause, women often experience an increase in fat in the abdomen region. However, many women experience this at any age, even with good nutrition and exercise.

There are some natural supplements that can help us regulate hormones :

• litter root
• Vitex
• Linseed oil
• Anise
• Yam
• Sage