Have you tried all the methods to burn waist fat without any benefit? Here is the simplest and most effective

Although excess fat can accumulate anywhere in the human body, it often accumulates in the waist and lower back, as the body by its nature tends to store fat. around the abdomen. The accumulation and distribution of fat is linked to several factors, including genetics, hormones or gender, according to Healthline.

The accumulation of fat around the waist is one of the most common problems of aging because over time the body redistributes fat from the extremities to the torso. The metabolism also slows down, which leads to weight gain.

It is not possible to target an area of ​​the body for weight loss, but if a person wants to lose a specific area of ​​the body, they must first lose weight in general, which can be achieved by practicing steps that contribute to increase the burning of calories and fats.

First: the diet

Losing weight requires burning more calories than what is consumed, and to reach this milestone in a healthy and healthy way, experts generally recommend burning around 500 calories per day on a diet that includes the following:

Fruits and Vegetables: Vegetarian foods are low in calories and high in fiber, which keeps you feeling full for a long time. It is also rich in essential vitamins and minerals.

Whole Grains: Replace grains and refined carbohydrates, like white pasta, with whole grains high in fiber and brown rice.

• Lean protein: Lean protein can be obtained from seafood, poultry and plant sources.

Healthy fats: You can get alternatives to saturated fats by eating avocado and olive oil.

Processed Foods: Cut down or avoid processed foods, which are often high in calories.

• Drink water: Water is calorie-free. By consuming enough water, you can help burn more calories and reduce appetite if a cup of water is drunk before meals. When you consume water as an alternative to sugary drinks, it dramatically improves health and reduces excess weight.

Second: exercise

In general, weight loss requires physical activity. And exercise burns calories while improving energy, bone health, and mental well-being. Experts recommend engaging in physical activity such as cardio or aerobic exercise, walking, swimming or cycling for 30 minutes / 5 days / week.

Third: sleep and stress

Stress is linked to factors that cause weight gain, for example, it can contribute to poor sleep and reduced motivation to move and exercise.

Lack of sleep disrupts your metabolism, making attempts to lose weight more difficult. Lack of sleep is also associated with higher levels of the hunger hormone, which leads to increased appetite and, of course, more calorie consumption.

Fourth: exercises to lose height

By strengthening and stimulating muscles in specific areas of the body, the fat accumulated around it, including the core and back muscles, can be eliminated.

1- Side plank exercise

This exercise works well for the muscles in the abdomen, buttocks, thighs and sides of the waist, where the person lies on one side and places the elbow under the shoulders with the knees bent over each other. . Then the person lifts their body with the strength of the thigh muscles while keeping the body in a straight line, pauses for a while and then slowly descends.

2- Exercise bike

One of the classic exercises for strengthening the muscles of the abdomen and sides is the bike strengthening workout. The trainee is lying on his back with his hands behind his head. Next, the legs are lifted with the knees bent at a 90 degree angle, followed by the upper body lift, with the right elbow and left leg moving towards each other while extending the right leg at the same. time, then the steps are taken alternately, moving the left elbow and right leg towards each other, some extend the left leg in a straight line.

3- torso rotation exercise

If a person prefers to do aerobic exercises while standing, they can try the trunk rotation exercise while standing. But doing this exercise requires considering standing with your feet apart and holding a light box so that your height is lower than your chest and your elbows point outward. Then the trainee starts to turn to the right and stops, then pushes the torso to the left and stabilizes for a moment, then comes back in the other direction. With the slow and repeated rotational movement, the muscles will be stimulated and the fat will be burned, and the same exercise can be done while sitting for the elderly.