To regain a slimmer waist, reduce the risk of heart diseases, and have a healthier body altogether, this article gives you insights on how to lose inches off your waist fast.
HOW TO LOSE INCHES OFF YOUR WAIST FAST
1. DITCH HYDROGENATED OILS
Trans fats make you fatter compared to other foods containing the same number of calories.
Researchers at Wake Forest University found that trans fats increase the amount of fat around your waist.
They do this in two major ways. First, they add new fat to the area around your belly. Second, they move fats from other parts of your body and direct them to the area around your belly.
If a food product says it contains partially hydrogenated oils, you ought to avoid it. Taking it simply means you are taking trans fats.
2. SWITCH TO SPROUTED GRAIN BREAD
While bread remains off-limit for people who want to lose inches off waist fast, taking the right type may in turn help in the process.
Sprouted bread can be a good choice, thanks to the inulin content of sprouted grains.
Inulin is a type of soluble fiber, which has been linked to loss of belly fat.
According to the results published in Nutrition & Metabolism, a one 18- week study was conducted on people at risk of type 2 diabetes.
The participants were given either inulin or cellulose (insoluble fiber) supplements. Both groups received nutrition advice for the first nine weeks and followed a fat-loss diet thereafter.
At the end of the study, the inulin group lost significantly more belly fat, total body fat, and total weight.
3. WEIGHT LIFTING
If you are serious about getting rid of that belly fat, weight lifting is among the best exercises to lose inches off your waist.
A study from the Harvard School of Public Health found that adding weight training to adult male test subjects’ workouts significantly reduced their risk of abdominal obesity, over a multi-year study period.
Doing the same amount of cardio, however, did not yield similar results.
4. DITCH THE ARTIFICIAL SWEETENERS
While studies indicate that many people run to artificial sweeteners to help lose inches off waist fat, those artificial sugars are likely to pose the opposite effect.
A study conducted by researchers at Yale University indicates that artificial sugars are actually linked with the increased risk of abdominal obesity and weight gain.
5. UP YOUR PROTEIN INTAKE
A large amount of protein will leave you feeling full hence decreasing your appetite.
It is important to have in mind that protein has the ability to boost metabolism by helping to maintain and build muscle mass.
This study revealed the correlation between high protein diets and a reduction in belly fat. The best way to ensure you are having enough protein is to include it in every meal in bits.
6. EASE OFF YOUR ALCOHOL INTAKE
If in any case, you enjoy your alcohol, have no fear. We are not telling you to put an end to it. However, you are advised not to consume too much of it.
This recent study indicated alcohol consumption in elevated amounts was associated with risks of abdominal obesity in men.
7. CUT YOUR SALT INTAKE
You can’t seem to lose the stubborn belly fat? It might not be the calories you are taking, it could be the salt.
According to a study by researchers from Queen Mary University in London, for every extra gram of salt that you eat in a day, your risk of obesity rises by 25%.
The following are alternative ways to help you ditch your salt shaker and get that flat tummy:
a) Go for pepper instead. Piperine, the active compound in pepper is considered among the best ways to lose inches off waist fast.
b) Train your tongue with herbs. A behavioral study at William Paterson University showed adults how to make their meals more exciting without necessarily using salt.
The result was that subjects were able to cut their daily intake of sodium by a gram. This is more than 25% mentioned above.
c) Consider the 140 rule of thumb. The FDA requires foods to contain not more than 140 milligrams of salt per serving.
If the sodium content of your pick at the supermarket exceeds this number, go for another one.
8. WALK MORE
As it is, walking is considered a more general body exercise. But did you know that walking more and faster can help in scorching that belly fat?
According to an International Journal of Obesity, subjects at high risk for type 2 diabetes were subjected to three-hour-long walks recorded a loss of 18% belly fat.
Walking also lowered cholesterol levels compared to the control group.
9. CONSIDER VEGGIES FOR A SNACK
Consumption of non-starchy vegetables has been linked to a decrease in both belly and liver fat in overweight youth.
A Journal of the Academy of Nutrition and Dietetics found that consuming more non-starchy veggies recorded a 17% decrease in visceral fat in overweight kids.
Broccolis, kales, spinach are all considered non-starchy vegetables. You can also consider veggies rich in Vitamin C like bell peppers as these are double effective.
Their nutrient has been shown to counteract stress hormones which trigger the accumulation of fat around the mid-section.
10. DO NOT STRESS
Women who are vulnerable to the effects of stress are more likely to have excess abdominal fat and a higher level of the stress hormone cortisol, suggests a study conducted at Yale.
The study looked at pre-menopausal, non-overweight women who stored fat either centrally, at their waists versus peripherally at their hips.
Their stress responses were examined for three consecutive days. It was found that the cortisol hormone affects fat distribution by causing fat to be stored centrally around the organs.
“Everyone is exposed to stress, but some people may secrete more cortisol than others and may secrete cortisol each time they face the same stressor,” says Elissa S. Epel, Ph.D., lead investigator on the study
HOW LONG DOES IT TAKE TO LOSE AN INCH OF YOUR WAIST?
The next probable bell to ring in your mind after reading all these tricks could be, how long it take to lose an inch off your waist.
As it is, studies have indicated that on average, for every 8.5 pounds lost, one drops an inch off their waist.
Similarly, for 1.5kg you lose, a centimeter is dropped off your waist. This is according to research by the Wharton University of Pennsylvania in collaboration with Microsoft Research
These pro hacks when combined with our 28 fast-blasting workouts will surely help you get rid of the stubborn inches and fast.[related_posts_by_tax posts_per_page="4"]