5 Basic Steps To Reduce Waist Circumference In A Month

To reduce waist circumference, we must adopt a complete program in which we take care of our diet and we practice physical activity to burn fat.

To reduce the waistline, we must take into account that excess fat does not always accumulate in the same places of the body when we gain weight.

It depends on factors like genetic makeup, and also diet, exercise habits or hormonal changes.

In this article, we are going to explain to you what are the 5 basic steps to reduce waist circumference in a month, in a natural way and by improving your health.

Reduce the waistline while taking care of yourself

There is no point in going on strict diets to lose weight and belly.

If you tend to accumulate fat around your belly, you may lose weight in other parts of the body but not around your waistline.

This is why it is essential to follow these basic steps. Taking into account the possible causes of this problem not only reduces the waistline but also improves health.

You will feel lighter, energetic and full of vitality.

1. Eat at 80%

Eating at 80% means that we have to get used to not overloading ourselves during meals, but to leave the table still feeling a little hungry.

The ideal time is when we are no longer hungry but could continue to eat a little more, for example, dessert.

For this we must learn to eat properly, to chew food well, to eat relaxed and unhurried, sitting down, and without significant distractions.

Doing this allows us to get full beforehand and to avoid overeating or with anxiety. 

Eating at 80% helps us gradually reduce our waistlines, prevent swelling, feel lighter and have less sleep after meals.

2. More protein and good fats

When we want to lose weight and bulk, we often think about cutting back on calories and eating a lot of salad.

Yet more and more studies are showing that low calorie diets are unhealthy and furthermore, they cause a boomerang effect, which makes us tend to regain the lost weight and more.

Eating protein makes us lose weight and helps us reduce our waistlines, but we should always do it with common sense.

Always choose a large portion of vegetable protein (pulses, dried fruits, avocado) and eggs, cheese and fish. You should avoid meat, especially red meat.

However, be sure to eat protein with every meal.

Healthy fats activate the metabolism and help us lose weight, so we must also incorporate them into our usual diet: first cold pressed vegetable oils, avocados, dried fruits and seeds etc.

3. Do not sit for more than 45 minutes at a time

Sedentarism makes you fat, especially the waistline. Sitting for hours and hours at a time contributes to weight gain throughout the abdominal area, in addition to being harmful to your health in the long run.

To avoid this, set an alarm every 45 minutes to get up from the chair and do an activity or exercise.

It is highly recommended to do moderate intensity sport at least twice a week, to move our body.

It is also important to have a good posture because if the lower back is weakened, it can also increase the waist size.

4. Massage the waistline

In some cases, it can also be poor blood circulation or poor lymphatic drainage in the tummy area.

In this case, you can lose volume by giving yourself regular massages.

You can use the dry brushing technique or use a moisturizing oil or lotion.

You can also add a few drops of lemon and rosemary essential oil. Which improve circulation, to stimulate the effects of massage.

Clay poultices are also very effective. You can apply them during the day or at night.

5. Regulate hormones

At the time of menopause, women tend to suffer from increased fat in the belly area.

However, many girls suffer from it at any age. Even if they are eating a good diet or exercising.

There are natural supplements that can help us regulate hormones:

• Maca root
• The pepper tree, or the chaste tree
• Linseed oil
• Fennel
• Yam
• Sage