how to reduce the waist circumference
how to reduce the waist circumference :The large population is such that the biggest concern is Worry is also good. Increasing the size of the waist goes to the body under many diseases. Well, many people have worries that despite the fact that there is no food and drink, the waist is not short. Diet, counseling and physical activity are essential for weight loss, but it is also important to understand some other things. .how to reduce the waist circumference
how to reduce the waist circumference
‘Sodium gets accumulated when body fat is high, this increases blood pressure. This is a great loss for the heart. .
Obesity is the main reason for type-2-diabetes. When the fat is high, the process of taking insulin in the body is disturbed.
‘There is a problem of rheumatoid arthritis with more weight. Cartilage starts to rub, due to excessive load on joints and pain in knee is delayed.
‘The fear of brain stroke and cardiac arrest increases. .
Breakfast is necessary in the morning.
Fight the day with a high-protein breakfast. Breakfast of the morning keeps metabolism for the day. Apart from this, eat less quantity of food in more quantity at least five to six times. Increase fiber intake in food. According to the study in 2010, people who eat 10 grams of fiber per day (especially in cereal), their waist is about three inches less than those who do not consume it. .
Take more calories than breakfast.
If you reduce the intake of 100 calories every day , you lose less than 5 kilograms of wiyhout extra effort every year. You can reduce consumption of high-fat food such as fried cheesIf , sugar and cola drinks, the amount of calorie is reduced. In addition, eat vegetables, reduce the amount of excess starch, like capsicum, broccoli, cucumber and beetroot. The wave calorie is low and the amount of water and fiber is high. .
Causes of cortisol hormone are more stressed, which collects fat around the stomach in the body. Tension increases the tendency of eating junk food and sweet things. Take a stroll, yoga and attention to relieve stress. Spend time over time. .
Stay away from smoking and alcohol.
Research indicates that consumption of tobacco and alcohol is less prone to hunger, but fat starts to freeze around the waist in the body. .
Construction Practical Goals
Losing weight is a slow process, do not try to get shock results and sell it immediately from one diet to another It is possible to lose one kilogram of weight every week, but after a few weeks, the speed becomes slow. Therefore it is necessary to make practical. .
Childhood in grip of obesity
Due to the changing lifestyle, the children’s activities in the open and the activities of the sports community have been reduced. Due to computer, motion picture and video games, children are sitting in one place for a long time. On the one hand, physical activity has decreased, and consumption of more calories such as fastfood, biscuits, pastries, chips, colas drips etc. is increasing. According to the National Family Health Survey, 20 percent of school going children in India are overweight. Obesity is also a mental development of children. At the same time, there is a problem of type 2 diabetes, high cholesterol and blood pressure. .
Regular exercise is essential
Exercise, running, push-ups, cycling and swimming are excellent activities, including jump rope, cycling, Planck, gym ball, which help in losing weight. Regular practice of yoga also prevents the waist circle from growing. Some aspects such as Dhanrassan, Bhujangasan, Vertical posture, Saturna Asana etc. appear directly on the stomach. .
opinion of Specialists
Fat around the stomach and waist is called a forgetful fat in therapeutic language. This problem is higher in women than in men. More calorie food, physical inactivity, aging and stress and hormonal changes also play an important role in this. .
Heredity: One of the reasons for depositing excess fat in the women around the waist is inherited genes. .
Aging Increase: Metabolism is slowed down with age. This is a major reason for fat depositing around the waist.
Stress: Women tend to get more stress compared to men, which have an adverse effect on digestive system and metabolism and increase the circumference of their waist. .
Hormonal changes: Hormone changes related to menopause are also a major cause of fat deposits. Due to menopause, the formation of sex hormones such as estrogen decreases, thereby accumulating fat around the stomach. Due to menopause, fat is deposited most often around the abdomen rather than the arms, legs and buttocks. .
Drink plenty of water throughout the day. Especially before eating meals and when you have a desire to eat carbohydrates, first drink a little water. If you drink 300-400 milliliters of water in half an hour before eating, then eating 13 percent of calories will decrease. Many times we are not hungry, thirsty, who make mistakes in understanding hunger. It has also been pointed out that those who drink water half an hour before eating, they reduce weight by 44 percent compared to others. Calorie consumption is also fast. .
Take 7-8 hours of sleep regularly to stop fat from accumulating around the waist. According to a study on obesity in 2014, those who sleep less than six hours or more than eight hours, forgetting Fat is more than those who sleep for 7 to 8 hours. In this study it was revealed that there is a direct connection to the fat deposited around the waist of more or less gold. Lower sleeping hormone can increase the level of cartisol, which is directly related to fat deposits. .
To be healthy and fit, it is necessary to eat such food, in which the amount of protein is high and carbohydrate and fat are in small quantities. Reduce sugar and processed food intake. Take protein and fiber more. 35 percent of the daily requirement should come from the calorie protein. Protein is the most important nutrient to lose weight. This increases the rate of metabolism, ie digestion of food and changes in energy. Taking too much protein-rich diet prevents weight from growing again. .
Regular advice is necessary.