Monday 26 December 2011
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Aslim waist can do wonders for your confidence and sex appeal but it is often the first to attract a bulge during holiday season. Fortunately, it's also one of the easiest parts of the body to tame and get under control. A few tweaks to your lifestyle and inches can be wiped off. Here's an all-round systematic approach to getting it done without a fuss.
Sleep yourself slimmer
Going to bed early tonight is all it takes to get a slimmer waist.
A recent study has revealed that women who get at least seven hours of quality shut-eye every night are slimmer around the middle than those who get less than five hours.
They discovered that not getting enough sleep disrupts a hormone in the body that regulates appetite. This is why when one's tired and cranky, they're more likely to eat more, especially things heavy on sugar. But the quick rush of sugar will wear off soon and blood sugar levels will slump soon after - leaving you more tired and hungry than you were before.
Ditch stress
Stress has been proven to cause a chunky waist. Several studies show that when we're worked up, the stress hormone cortisol floods the body. As a result, there is extra fat stored around the tummy and waist. Even those who run for an hour on the treadmill can be battling stress and still find stubborn fat clinging to their waist. Try yoga to manage your stress levels. If you find yourself getting worked up in a traffic jam or because the kids are screaming, try this trick: take five long deep breathes through the nose and release out of the mouth. And make sure you breathe in from your lower stomach, not your chest.
How to tell the difference? When you take very deep, stomach breaths, your tummy - not your rib cage - will puff out as you inhale.
Give up alcohol
According to experts, where we store fat on our body is a reflection of where we're going wrong with our diet and lifestyle. When fat is stored on either sides of their waist, just above the beltline, it's usually down to alcohol or sugar. Alcohol is one of the worst things for the waist. Not only does it cause you to store fat on your waist, it also irritates your intestines, which can cause unflattering bloating, known as the "booze bloat".
To top it all off, a hangover often causes us to reach for sugary carbs and sweet snacks.
You don't have to give up your favourite tipple altogether - just make sure you have at least four alcohol-free days a week, sip water in between each drink and, if you do end up having one too many, have eggs the morning after.
They mop up toxins in your liver and will keep you full for hours, meaning you'll be less likely to indulge for the rest of the day.
Up your oil intake
Here's a secret that models and actresses swear by to keep their waists taut and tiny: they eat fat. Not the bad type found in pies and bhature but the good type - the omega 3 fatty acids found in oily fish (such as salmon and mackerel), olive oil, linseed oil and nuts (walnuts and almonds). A good intake of oil helps your body burn fat, according to studies, especially around your stomach and waist.
Give up sit-ups
Instead of sit-ups, try The Plank - an exercise that's even more effective, can be done anywhere, only takes 60 seconds and tones up your stomach and sides.
Lie face down on the floor with your elbows resting on the floor next to your chest.
Push your body up off the floor in a push-up position and support your body with your elbows, hands and the tips of your toes.
Keep your stomach muscles tight, your hips up, with your whole body in a straight line.
Hold for 60 seconds (on your first few attempts you might only manage 30 seconds).
If it's too tough, drop your knees to the floor but still hold your stomach in and keep your back straight.
Eat wholegrains
A recent study revealed that eating lots of wholegrain food helped shed fat from your waist. It's thought that a diet rich in wholegrain food helps your body burn fat more efficiently, plus they boost digestion which helps clear out toxins and encourages your body to shed excess pounds.
Ways to whittle your waist
Sleep yourself slimmer
Going to bed early tonight is all it takes to get a slimmer waist.
A recent study has revealed that women who get at least seven hours of quality shut-eye every night are slimmer around the middle than those who get less than five hours.
They discovered that not getting enough sleep disrupts a hormone in the body that regulates appetite. This is why when one's tired and cranky, they're more likely to eat more, especially things heavy on sugar. But the quick rush of sugar will wear off soon and blood sugar levels will slump soon after - leaving you more tired and hungry than you were before.
Ditch stress
Stress has been proven to cause a chunky waist. Several studies show that when we're worked up, the stress hormone cortisol floods the body. As a result, there is extra fat stored around the tummy and waist. Even those who run for an hour on the treadmill can be battling stress and still find stubborn fat clinging to their waist. Try yoga to manage your stress levels. If you find yourself getting worked up in a traffic jam or because the kids are screaming, try this trick: take five long deep breathes through the nose and release out of the mouth. And make sure you breathe in from your lower stomach, not your chest.
How to tell the difference? When you take very deep, stomach breaths, your tummy - not your rib cage - will puff out as you inhale.
Give up alcohol
According to experts, where we store fat on our body is a reflection of where we're going wrong with our diet and lifestyle. When fat is stored on either sides of their waist, just above the beltline, it's usually down to alcohol or sugar. Alcohol is one of the worst things for the waist. Not only does it cause you to store fat on your waist, it also irritates your intestines, which can cause unflattering bloating, known as the "booze bloat".
To top it all off, a hangover often causes us to reach for sugary carbs and sweet snacks.
You don't have to give up your favourite tipple altogether - just make sure you have at least four alcohol-free days a week, sip water in between each drink and, if you do end up having one too many, have eggs the morning after.
They mop up toxins in your liver and will keep you full for hours, meaning you'll be less likely to indulge for the rest of the day.
Up your oil intake
Here's a secret that models and actresses swear by to keep their waists taut and tiny: they eat fat. Not the bad type found in pies and bhature but the good type - the omega 3 fatty acids found in oily fish (such as salmon and mackerel), olive oil, linseed oil and nuts (walnuts and almonds). A good intake of oil helps your body burn fat, according to studies, especially around your stomach and waist.
Give up sit-ups
Instead of sit-ups, try The Plank - an exercise that's even more effective, can be done anywhere, only takes 60 seconds and tones up your stomach and sides.
Lie face down on the floor with your elbows resting on the floor next to your chest.
Push your body up off the floor in a push-up position and support your body with your elbows, hands and the tips of your toes.
Keep your stomach muscles tight, your hips up, with your whole body in a straight line.
Hold for 60 seconds (on your first few attempts you might only manage 30 seconds).
If it's too tough, drop your knees to the floor but still hold your stomach in and keep your back straight.
Eat wholegrains
A recent study revealed that eating lots of wholegrain food helped shed fat from your waist. It's thought that a diet rich in wholegrain food helps your body burn fat more efficiently, plus they boost digestion which helps clear out toxins and encourages your body to shed excess pounds.
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