Many people have an apple shape- or rather a round waist with
lots of fat around. This type of shape has terrible health hazards to
the body some of which are diabetes, heart disease, breast cancer, high
blood pressure and dementia.
The body shape is determined by genes. If you come from a family of apples you are most likely to become one yourself. But pear shaped people also tend to become apples when they reach middle age if they don't take steps to control and maintain normal weight. So what are the effective ways that will help you to lose weight and gain a slimmer waistline? Read on and find out.
Redraft your diet
Cut back on your portion size. You can do this by using smaller bowls and plates.
Opt for whole grains because a research found out that whole grains eaters had slimmer waistlines and less abdominal fat then people who preferred to eat refined
carbohydrates.
Not all fat is dangerous for you. Replace the saturated fat with poly saturated and mono saturated fat which include fish oil, canola oil, sesame oil, sunflower oil, seeds and avocado. These good fats are beneficial for your wellbeing.
Replace large portions with smaller ones and eat more often. Skipping breakfast and creating long gaps between the meals promote binging at mealtimes and release of a stress hormone cortisol which is associated with the higher levels of abdominal fat absorption.
Integrate exercise in your routine
If you want to decrease the waist circumference then aerobic exercise is the key. Engaging in exercise that employs a large proportion of the body muscles like walking, swimming and cycling are great and complete body workouts. Blend high intensity workout with moderate intensity ones for example if you are swimming, swim one length at a medium pace and then sprint away on the next length. You can even engage in exercises that are especially designed to reduce the abdominal fat.
Manage stress and depression
Whenever you feel depressed, your body releases the hormone cortisol, which increases the tendency of fat absorption in the abdominal area.
Get adequate sleep
Seven hours of slumber is considered ideal. Sleeping too less causes a disruption in the balance of the hormones which regulate hunger and appetite. A research proved that people who slept for only four hours were inclined to eat 22% more calories the next day then their counterparts who had adequate sleep of 8 hours.
The body shape is determined by genes. If you come from a family of apples you are most likely to become one yourself. But pear shaped people also tend to become apples when they reach middle age if they don't take steps to control and maintain normal weight. So what are the effective ways that will help you to lose weight and gain a slimmer waistline? Read on and find out.
Redraft your diet
Cut back on your portion size. You can do this by using smaller bowls and plates.
Opt for whole grains because a research found out that whole grains eaters had slimmer waistlines and less abdominal fat then people who preferred to eat refined
carbohydrates.
Not all fat is dangerous for you. Replace the saturated fat with poly saturated and mono saturated fat which include fish oil, canola oil, sesame oil, sunflower oil, seeds and avocado. These good fats are beneficial for your wellbeing.
Replace large portions with smaller ones and eat more often. Skipping breakfast and creating long gaps between the meals promote binging at mealtimes and release of a stress hormone cortisol which is associated with the higher levels of abdominal fat absorption.
Integrate exercise in your routine
If you want to decrease the waist circumference then aerobic exercise is the key. Engaging in exercise that employs a large proportion of the body muscles like walking, swimming and cycling are great and complete body workouts. Blend high intensity workout with moderate intensity ones for example if you are swimming, swim one length at a medium pace and then sprint away on the next length. You can even engage in exercises that are especially designed to reduce the abdominal fat.
Manage stress and depression
Whenever you feel depressed, your body releases the hormone cortisol, which increases the tendency of fat absorption in the abdominal area.
Get adequate sleep
Seven hours of slumber is considered ideal. Sleeping too less causes a disruption in the balance of the hormones which regulate hunger and appetite. A research proved that people who slept for only four hours were inclined to eat 22% more calories the next day then their counterparts who had adequate sleep of 8 hours.
Find more secret tips at www.trenchdoc.com.
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