Five Steps to shrink Waist Circumference

Waist circumference is a measure of the amount of abdominal fat, including visceral fat increases the risk of heart disease, type 2 diabetes, metabolic syndrome, asthma, breast cancer and other diseases.

How to reduce waist circumference can begin by reducing the quantity and quality of calories in the diet. Enough sleep and managing stress also helps to reduce waist circumference.

Dietician Julie Upton of Appetite for Health has five steps to reduce waist size:

1. Eat more protein

Choose lean protein for example, yogurt, chicken, beef and beans to eliminate belly fat. Try to get 25 grams of protein in every meal to get the optimum effect of muscle mass in the body and keep the stomach remains full. Eating vegetables and fruits is also good to give intake of antioxidants and bioactive compounds that make the body difficult to store calories as fat belly.

2. Limit sugar

Sweet foods have something to do with a distended abdomen. Avoid soda, candy, sweet breads and most processed foods sold in supermarkets. The American Heart Association recommends no more than six teaspoons of added sugar per day. The sugar intake should not be more than 100 calories.

3. Focus on Whole Wheat

Women who eat more whole grains tend to have a smaller waist circumference. Instead, a lot of eating white bread, sweet breads, cakes have the opposite effect to the waist. Added sugar and flour in white bread and sweet breads cause an increase in blood sugar and insulin that causes excess calories are stored as fat.

Research proved the increase in abdominal fat has to do with a diet rich in high glycemic index carbohydrates.

4. Choose Healthy Fats

Healthy fats include polyunsaturated fats types of single and double. A diet rich in unsaturated fats for example diet is the Mediterranean area, the famous have a slim waist.

In contrast, saturated fats tend to accumulate fat in the stomach. Unsaturated fats can be found in nuts, seeds, avocado, salmon, olive or canola oil. Saturated fats are found in high-fat dairy, fatty meats and fried foods.

5. Exercise of high intensity cardio and weight training

In one study at the University of Minnesota, found that female high intensity interval training managed to reduce fat in the abdomen compared to those following a low-intensity aerobic exercise. Try to follow the weight training to maintain and increase lean muscle tissue to increase metabolism.