5 Principles Of Waist Reduction

In order to have a slim waist, you need to master the 5 basic principles to boost metabolism and burn fat. Each rule has been applied by both men and women and they have succeeded in reducing round 2 measurements.
Principle 1: Breakfast
Breakfast is like burning a fire of metabolism so never skip breakfast and try to eat something within 90 minutes after waking up.
According to Leslie Bonci, a dietician and chief nutritionist at the University of Pittsburgh Medical School, "Not having breakfast can reduce your metabolic rate by up to 10%."
When not having breakfast, the time of fasting lasts 15-20 hours (from after dinner)

. Later in the day, when you're too hungry, you simply open the fridge and devour a myriad of junk food.
Research shows that people who skip breakfast have a tendency to replace their daily calorie intake with junk food, and they're often too hungry to eat too much at lunch or dinner.
So even in a hurry, have some breakfast and some fruit
Principle 2: Exercise smart
Many studies have shown that diet alone will not promote weight loss.



Weight loss cannot be maintained without regular exercise.
It is important that you do exercise 3-4 times a week and participate in intense exercise science 2-3 times.
The combination of muscle movement (walking, jogging, cycling ...) has a strong effect on reducing belly fat.
New research shows that pausing exercises (short, high-intensity exercises interspersed with slow workouts) burn fat and improve physique faster than long, long-term exercises, always at a low level words, just right.




A break in exercise will help the body release calories. Researchers at the Department of Health and Nutrition at Guelph University in Canada say cycling exercises should be done daily for 2 weeks. Apply alternating exercises.
In 4 minutes, use up to 90% of your strength to pedal, then about 2 minutes to slow down. Researcher Jason Talanian found that fats were consumed more during breaks between workouts, while increasing an enzyme in the muscles that could burn fat.
The third rule: Eat 4-6 times a day
Eat three meals and one or two snacks daily to help keep your metabolism running.
A study in the American Journal of Epidemiology found that people who regularly eat are at half the risk of becoming overweight compared to those who eat only 3 or fewer times a day.
Keeping your calorie intake regular throughout the day by eating something every 3 hours will maintain blood sugar and even control insulin levels, helping your body not to "keep" a lot of calories.



as well as fat.
You can apply the following eating schedule:
6:30: Have breakfast
10:00: Have a snack
13:00: Lunch
16:00: Snack
18:30: Dinner
20:30: Snack (may or may not be)
Prepare your own food so you don't get caught in fast food restaurants. That way you have better control over the ingredients in the dish because fast food tends to be high in calories, carbohydrates, sodium, and fat.
Principle 4: Reduce carbohydrates, increase Protein
Foods such as cakes, cakes, candy, soda, juice, white bread, pasta, potatoes, sugary breakfast cereals, and anything with high-quality corn sauces should be removed. High fructose, such as spaghetti sauce.
All of these foods contain fast-absorbing carbohydrates. They cause a spike in blood sugar, stimulating cravings, and fat is often retained in the abdomen.
Lots of studies show that limiting carbohydrates helps your body burn fat.



If you're not sure about a product, just check the ingredient list: Ignore sugar-containing foods that are often listed like cane sugar, high fructose corn syrup, or cane and refined syrup flour.
Fiber combines with other foods to help push calories out of the body. In addition, because it slows down the rate of digestion, it will help you feel fuller longer and reduce cravings more, especially sugary foods.
In addition to fiber, some protein and fat should be eaten at every meal because fat is saturated and causes anorexia. It adds a taste of food, and it makes you feel like you've eaten too much.
Protein is your strongest ally in the battle against oversized deaths because:
- Protein fills faster and digestes longer.
- The body must mobilize more energy to digest protein than sugar or flour or fat.
Protein accelerates muscle growth and promotes rapid post-exercise recovery by rebuilding suppressed muscle fibers.




Principle 5: Avoid alcohol
If you like a beer or a strong glass of wine on the weekend, you should give up this habit. Not using alcohol will give you a good start to losing weight and have an ideal waistline..

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