How to reduce the waistline? Exercises to lose 10 cm of waistline

The doubt that grips those who want a slim body: How to reduce your waistline? The combination is, at least in theory, simple and involves good nutrition combined with the right amount of exercise. Going to the gym helps slim down the hips, those infamous love handles. But it's the contribution of diet that provides the ultimate support for losing even 10 centimeters from your waistline.

In reality, it's not that simple. Anyone who has already tackled the challenge of targeted hip slimming knows that this is one of the most difficult areas to slim down. Especially for men. Why all this? Who are the people who have... greater difficulty losing weight The sides of the body? And, above all, how can you reduce your waistline in a reasonable amount of time? Let's start with some clear instructions.

Fat and bacon: causes and reasons for losing weight

Why worry about a large waistline? First of all, this is a warning sign that health problems, but it's also synonymous with unhealthy habits. For example, sedentary people with poor diets tend to develop fat in this area.

Obviously the causes can be different but the reasons go beyond health issues. Understanding how to reduce your waistline means taking care of yourself. aesthetic care and achieve the physical shape both men and women long for. Even if there are some underlying differences.

Man or woman: differences to lose weight on the waistline

Visceral (or abdominal) fat, the fatty substance that surrounds the internal organs, accumulates in this area of the body. This condition can also be defined as: android obesity, a name that takes inspiration from the male hormones known as androgens.

It's no coincidence that obesity around the waistline is more common in men, while obesity around the hips and buttocks is more common in women. This is why we often tend to focus on how to reduce it. waistline for menIn these cases, we do not record the presence of specific techniques such as dedicated exercises, regardless of the structural differences between men and women.

Rather, it is mainly (but not only) the male gender that has the main obesity problems in the central area of the body. A condition that can only be resolved with the right commitment, since the belly and hips represent the most difficult fat reserves to tap into. The human body tends to consume other reserves first, only eventually sacrificing those in the waistline.

This is why it is right to evaluate the product contribution To accelerate the reduction of fat on the stomach, hips, and thighs. In these cases, it may be useful AdipeKO Gel Unisex 200 ml which improves localized slimming, skin elasticity and the reduction of persistent fat.

Training to lose belly

Starting from the assumption that to lose weight from the belly and hips in a short time you need to do physical activity, we can also talk about an ideal routine for reach the goalWhat are the ideal exercises for slimming the waist and entire core?

We can say that consistency is your ally. Scheduling a good workout for about an hour, three times a week, can help you achieve the desired results: a flat stomach and a six-pack. Obviously dividing the work With aerobic training and targeted exercises, everything becomes easier. Where to start?

Aerobic activity

Essential to start a constant and continuous weight loss. Aerobic exercise is based on a clear concept: carbohydrates and lipids become the fuel for these activities which begin to be considered as such after the first minutes of movementAnd they can be considered completely aerobic after 20 minutes of sustained effort. So, what activities are useful in this case?

• Corsa.
• Nuoto.
• Ciclismo.
• Jump rope.
• Treadmill.

Obviously, this is just a small selection of the many sports available to those who want to do good exercise to reduce their waistline and lose belly fat. The ideal is to go always over 30 minutes, obviously respecting one's own possibilities and resistances.

Never improvise and start doing challenging sports without the a doctor's approvalAnd if you want to work out safely, you need to coordinate your aerobic activity with a personal trainer.

Exercises to reduce the waistline and belly

Let's start with one thing: it's difficult to talk about activities that can lead to localized weight loss. At the same time, we shouldn't delude ourselves into thinking we can eliminate belly fat by intense abdominal training or doing repeated hip exercises.

Furthermore, some workouts we consider useful for slimming the stomach may actually have the opposite effect. This is because intense abdominal training can lead to hypertrophy and subsequent muscle enlargement. This condition, if not accompanied by effective weight loss, will prevent you from achieving your desired wasp waist.

So, along with good aerobic activity, you need to add a circuit of exercises that can help stimulate your muscles in the right way. Some concrete examples?

• Crunch.
• Reverse Crunch.
• Crunch Laterale.
• Bicicletta.
• Sforbiciata.
• Twist.

How to structure the workout? Do twenty repetitions for each exercise, perform the activities consecutively without rest and at the end take a break. two minutesRecover while staying on the move.

To start you can do 3 circuits and then manage them as best as possible based on your needs. necessity and possibilityObviously, these are just general suggestions. Before starting any sporting activity, you should consult your doctor and personal trainer, even if you decide to work out at home.

Does the corset help reduce the waistline?

For eliminate abdominal fat Many propose a device called a corset. That is, a piece of clothing that forces the hips into an hourglass shape. Do you want a slim and slender waist? Some advocate actual corset training to achieve ever-tighter constraints, but these practices can be harmful and dangerous. It's better to lose weight with a balanced diet and a comprehensive workout.

How to reduce waistlines in menopause

The problem of fat in the central part of the body does not only concern men, women can also have this problem especially in the time of menopause.

This is a delicate phase for many reasons, both affecting one's mood and physique. The risk of letting go and gaining weight on the hips, belly, and legs is high. This is why it's important keep moving even if there is a significant drop in energy.

What to do in these cases? First of all, you shouldn't give up sports just because you can't maintain an intense pace. Instead, you can consult a personal trainer to create a less demanding routine that still allows you to perform essential aerobic work.

Furthermore, it is particularly important to keep abreast of the weekly diet topic. We will address this topic in the following paragraphs, but one point must be emphasized right away:physical activity burns fat It's useless if you don't create a calorie deficit, so you can maintain an energy balance that aligns with your weight loss goals.

How to reduce waistline with diet

Along with good training, both with aerobic and with targeted exercisesIf you want to reduce belly fat, you need to lose weight. Starting with good habits that apply to everyone, always. Take spirits, for example: they're high in calories and not filling, making them a real problem for low-calorie diets aimed at slimming down the belly.

It doesn't end there. You need to reduce sugar intake, eliminate junk food, avoid carbonated drinks, and limit everything you objectively enjoy about good food. Like fried foods, sweets, bread, and pasta. But it's enough to... reduce waistline and lose weight on your hips, abdomen and belly?

Drinking lots of water

Let's start from this point: to simplify the work of losing weight in these difficult-to-slim areas, it is useful to stay well hydrated. Minimum 2 liters of water per day, this is the pace to maintain if you want to quickly lose weight in the areas that are so dear to your silhouette.

You prefer fibers

That is, all the important foods to reduce the feeling of hunger, feeling full and avoid overeating. We're talking about fruits, vegetables, legumes, and whole grains: add these to your dinners and lunches to give your body what it needs.

Keep the right balance

Don't wait until you feel hungry to eat but set 3 appointments with the table (breakfast, lunch and dinner) broken up by two mid-morning snacks and afternoon. Work on proportions, don't overdo the portions in your dishes, and limit the amount of bread you add.

What you need to avoid is the idea of eating less by skipping meals or not consuming the right amount of energy to manage your daily commitments or the exercise needed to lose weight. This is why it's right, if you want to start a diet to lose weight Your waistline, get the help of a certified nutritionist. Don't resort to improvised, personalized solutions.

Proteins help

There are several foods that can provide a good supply of these nutrients. Some specific examples? Eggs, lean meat, and fish. A good dinner It can be based on healthily cooked vegetables, light dressing and a grilled chicken breast.

Give yourself a little freedom

It's not easy to maintain a diet plan for weeks. Of course, if your goal is to reduce your waistline quickly, you have to put in the hard work. But a little lightening up on your menu can help you stay on track. weeks and months. For example, pizza, eaten in moderation, avoiding large binges and huge portions, can be the solution.

Food supplements

In a weekly diet to slim the waistline it can be useful to add supplements capable of simplify the work of losing weightThere are no miracles for losing weight quickly, but with (quality) food supplements you can support your nutritional profile.

Here's an example: the Diet Protein Mix Meal Replacement 700g It allows you to provide the right amount of proteins, carbohydrates, fibres, vitamins and minerals in a diet slimming for adultsWithout sacrificing taste, as the chocolate flavor makes the product pleasant.

Can I dry the waist surgically?

Yes, there are surgical techniques that allow you to speed up the slimming process and give you the possibility of reduce waistline With a procedure called liposculpture, this solution eliminates the accumulation of excess subcutaneous fat.

Liposculpture is a minimally invasive procedure, but as such, it can cause post-operative discomfort and repercussions. In any case, surgical waist reduction, designed for targeted fat reduction, is recommended only in cases where: diet and physical activity They fail to deliver the desired results. Perhaps due to conditions that make the fat resistant.

Abdominoplasty, a treatment that falls under the category of cosmetic surgery, should also be considered. The goal of this procedure is to improve the appearance of the abdomen. It is performed after a diet. who has lost a lot of weight and ends up with excess skin. As the name suggests, abdominoplasty does not help reduce fat or lose weight, nor even control weight.

Good habits for losing belly

As with those who want to reduce their love handles, in this case too it is consistency over time that counts. make a differenceThis applies to all those good habits that allow you to improve the general condition of your body. For example:

• Quit smoking.
• Limit alcohol.
• Eliminate hard liquor.
• Walk more.
• Rest better.

Sleeping 8 hours every night, walking and leaving the car at home, taking the stairs and avoiding the elevator, setting aside an evening every now and then to drink a beer and eliminating alcohol from your eating habits: this also helps to reduce the risk of abdominal fat.