Reduce waist size

 So here are six easy ways to whittle down your waistline in just seven days.

1. Wring out any water retention

Symptoms including abdominal bloating or puffiness, swollen legs, ankles and feet, and stiff joints all point towards water retention. If you think this may be adding to your girth, there are plenty of natural ways to ease this.  

In traditional Chinese and Indian medicine, green tea has long been used for its diuretic benefits. If you don’t like green tea, coffee has a similar effect, but you’ll need to drink several cups a day to see any benefit. 

Another dietary adjustment would be to increase your intake of the minerals magnesium and potassium. Magnesium acts as an electrolyte to help regulate fluid balance, while potassium-rich foods can increase urine production and decrease sodium levels, thus reducing fluid retention. 

One food that contains both is bananas, along with a bonus 3g of fibre. Have one for breakfast along with that green tea or coffee, and you’re well on your way to a better fluid balance.

2. Get the gut going

Constipation and sluggish digestion can distend the abdomen, so it’s important to eat plenty of foods containing insoluble fibre to keep things moving. Roughage, as it’s known, acts like a chimney sweep, moving through the gut removing old cells and debris and keeping bowel movements regular. 

Insoluble fibre is found in wholegrains, nuts, beans and fruits and vegetables, particularly in the skins. Aim for at least 30g of daily fibre (both soluble and insoluble). 

Here are the amounts of fibre, in grams, contained in some high-fibre foods.   

The following list contains just under 40g in total.

  • 75g (uncooked weight) wholegrain pasta: 7.5g
  • 30g almonds: 3.5g
  • ½ can mixed beans: 8.5g
  • 50g raspberries: 4g
  • 1 pear: 6g
  • 1 medium potato with the skin: 5g
  • 1 large slice of wholegrain bread: 4g

    3. “Wall” pilates can tone your abs

    Forget old-fashioned sit-ups, Wall pilates is the latest TikTok craze to help you achieve a honed waistline and the only equipment needed is – you guessed it – a wall. 

    There are numerous ab-toning exercises, but the basic wall crunch involves lying on your back with your bottom as close to the wall as is comfortable, with your legs extended up the wall. Place your hands behind your head, lift your shoulders, squeeze your abs and hold for 1-2 seconds. Slowly return to the starting position and repeat. Complete two or three sets of 15-20 repetitions daily, depending on your fitness level. If you wish to expand your wall pilates repertoire, many free routines are available on YouTube.

    4. Calorie restriction will help

    Although not the whole story, restricting your energy intake for a week will certainly go some way to losing that inch. If you cut your intake by 500 calories each day, you should lose at least a pound over the course of a week. A simple way to do this is by skipping a meal; have a late breakfast around 11am, skip lunch and finish dinner by 7pm and you’ll also reap the health benefits of a 16-hour overnight fast. 


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