To slim your waist, it is important to have a healthy, balanced diet and practice moderate to intense aerobic and anaerobic physical activity, such as strength exercises. Furthermore, in some cases, it may also be interesting to resort to aesthetic procedures, such as radiofrequency, lipocavitation or electrolipolysis, for example.
Fat located around the waist is the result of consuming more calories than you burn per day. In women, due to hormonal influence, fat tends to accumulate first in the belly, glutes and culottes, while in men it accumulates more throughout the abdomen.
The best strategies to slim your waist faster are:
1. Do aerobic exercise
Practicing aerobic exercises, such as running, cycling or brisk walking, for example, helps to speed up metabolism and promote fat loss, helping to slim the waist. Additionally, these exercises help improve physical conditioning and cardiorespiratory capacity.
It is important to maintain a frequency of aerobic activities, which can be practiced every day or on alternate days, according to the guidance of the physical education professional. Furthermore, the physical education professional can indicate ways to make aerobic training more intense in order to intensify calorie burning, taking into account the person’s level of physical conditioning and limitations.
Check out more aerobic exercise options that help you lose weight.
2. Do strength exercises
Practicing strength exercises, such as weight training, for example, is also a good option for slimming your waist. This is because these exercises also favor the burning of fat and the increase in muscle mass, in addition to toning and strengthening the muscles. See more benefits of bodybuilding.
However, for strength exercises to be effective, it is important that they are combined with a healthy diet that is appropriate for the purpose. Furthermore, the exercises must be guided by a physical education professional, who will indicate the best exercises and the intensity that should be practiced.
3. Have a healthy diet
To lose weight and slim your waist in a few days, you should eat small amounts throughout the day to avoid starving. The foods released are those that are low in calories and low in fat, such as fruits, vegetables, greens and cereals. Natural yogurt sweetened with just 1 teaspoon of honey and cereals such as oat bran, for example, is an excellent option for breakfast or for snacks, so you don’t get hungry.
Good fats, such as those that come from ripe avocados and dried fruits such as nuts, are also welcome but in small quantities because they contain many calories. Salads are seasoned with a little olive oil, vinegar and lemon, and the best sources of animal protein are eggs and white meat such as fish, chicken and turkey, for example. You should not eat fast food, any type of fried food, baked snacks, soda, sweets and alcoholic drinks. The more varied and colorful the meal, the better.
See more tips in the following video to lose belly fat and slim your waist:
4. Aesthetic treatments
Some aesthetic treatments can also help make your waist slimmer, such as:
- Lipocavitation: which is done with a massage with an ultrasound device that damages the walls of fat cells, allowing them to leak;
- Radio frequency: in addition to favoring the removal of fat from inside the cell, the radiofrequency device also stimulates the contraction of collagen fibers and induces the formation of new collagen cells, which combats sagging and leaves the skin tighter. Understand how radio frequency works.
- Electrolipolysis: consist of applying needles to the skin connected to an electric current, which also damages the fat cell, favoring its elimination;
- Carboxytherapy: in this technique, needles are applied that inject medicinal carbon dioxide, which also damages fat cells, being great for improving blood circulation and collagen formation.
To complement these treatments, a lymphatic drainage session and high-intensity exercises, such as running, swimming, tennis, indoor soccer or cycling, should be carried out within the next 48 hours, keeping the heart rate between 65 and 70% of HR max.
