How to make your waist thin and remove belly fat

What woman doesn't dream of a wasp waist? In the twentieth century, many Hollywood stars lay on the operating table and pulled themselves into corsets for her sake. Marlene Dietrich, Marilyn Monroe, Dita von Teese, Joan Collins had their ribs removed to get closer to the desired ideal. Do you remember the episode from Margaret Mitchell's novel Gone with the Wind, when Scarlett realizes that she cannot tighten the corset as tightly as she wants, and tells her husband that she does not want to give birth again? This is not the author's invention.

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Many secular women really did not want to have children, for fear of losing their slimness and beauty. Now the standards of the fashion industry have changed a little, and the parameters 90-60-90 are no longer considered the standard. If you want to make your figure ideal, your waist aspen and thin, and your stomach flat and toned, read our article and you will learn how to do this without strict diets and heavy physical activity, and you will also understand how to achieve the desired result at home.

Exercises for an apple figure

Apple girls are the least fortunate. Their body does not have pronounced curves, and it is quite difficult to achieve their appearance. The problem area is the upper body. Such people have slender legs and small hips. Fat deposits accumulate in the upper torso. But there is no need to despair. Look at Jessica Simpson, Britney Spears, Adele and Reese Witherspoon. They have the body type described above, and at the same time they look beautiful and feminine.

Your main task is to lose excess weight. If you have it, you won't be able to narrow your waist or trim your belly until you get rid of it. Simple but regular exercise should be combined with healthy food. You need to reduce the amount of calories you consume and switch to a “fractional” diet.

Commentary by nutritionist at the weight loss clinic Elena Morozova

First of all, “apples” should reduce the amount of carbohydrates. Start with simple compounds: monosaccharides and disaccharides. Eliminate granulated sugar, preserves and jams, honey, soda, and wheat flour products, including white bread, from your diet. Eat less cabbage, beets and sweet fruits. These include strawberries, cherries, raspberries, apples, grapes, cherries, black currants, wild strawberries, pears, melons, and watermelons. It’s difficult to give up your favorite foods right away. The process of losing weight should be easy and enjoyable. In order not to injure your body, eat what you want before 12:00 every day, but do not overeat. Keep a food diary in which you will count calories, and you yourself will not notice how the excess weight goes away.

You have two tasks: burn excess fat; give your body a clear contour.

Cardio training will help you. You can jog in the mornings or evenings in the park, or exercise on an incline treadmill. Moderate and beautiful muscle definition can be formed by cycling or performing aerobic exercises. If you want to achieve the desired result quickly, combine cardio training with strength training. Find time to study three times a week.

The exercise system below is effective and allows you to quickly strengthen your muscles, but people with minimal physical training may find it difficult to complete it completely in the early stages. Therefore, we recommend starting with cardio exercises. They develop the respiratory system, maintain the overall tone of the body and allow you to painlessly move on to the strength complex.

Plank running. Get on all fours. Straighten your back, look forward. Straighten your legs, rest your toes on the floor. The reference points are the palms with fingers together and the balls of the toes. The abs are tense. The back is still straight. You cannot bend your knees. Gently pull your right knee toward your chest, then return to the starting position. Do the same movement with your left leg. Repeat 10-15 times. At the first stage of training, 2 approaches with a break of 30 seconds are enough. When you feel like you can do more, increase to 3-4. Run in place. This is an exercise you should remember from school. Remember to keep your back straight and lift your legs as high as you can. Running with a shin sweep is more effective. Different muscles work.
Jumping burpees. An effective, but quite difficult exercise. During its execution, the main muscle groups are involved. It is a synthesis of planks, push-ups and jumps. This is one of the most challenging cardio exercises. Doing it will burn a lot of calories. Stand straight with your feet shoulder-width apart. Sit down, place your palms on the floor. Your knees should come forward. This pose is called a deep squat. Get into a classic plank position, then bend your elbows back and touch your chest to the floor. Plank again, and then a deep squat. Jump up, stretching out in a straight line. Hands with closed palms are directed towards the ceiling. Repeat 8-10 times. Speed and technique are important. You must not slouch, hunch over, or bend your knees. To start, 2-3 steps are enough. Rest between them for 30 seconds, then give yourself a rest for 2 minutes. People with an average level of physical fitness can increase the number of approaches as much as they consider possible.
Star. Starting position – legs apart, knees slightly bent, arms raised above the head, palms together. Inhale, jump slightly as you come out, spread your arms and bring your legs together. Return to the starting position. Repeat 15-20 times. 3 approaches with a break of half a minute. You can also: squat with dumbbells; do lunges with a jump and abduction of the leg; perform bends on one leg; lift the body from a lying position.

We recommend that you visit our clinic before starting training and receive individual advice on the physical activity that will be most effective for you. Our FIT programs are a complete weight loss course that includes recommendations on nutrition and physical activity. In the future, you can continue studying on your own, but at the first stage you should be guided by an experienced specialist. Beginners often exhaust themselves with abdominal exercises. There is no need to do this. The desired cubes will not appear until the fat layer is gone. Strength exercises should be introduced gradually, after static and cardio training.

If you don't have kidney disease, start hula hooping. From 40 minutes a day listening to an interesting film or favorite music, and you are guaranteed a wasp waist. Another good way is wraps. Read about how to make them at home on our website.

Proper nutrition

The stomach is one of the problem areas for women. Many female representatives are interested in how to lose weight at the waist? A proper diet is the main factor that helps to cope with this task. Nutritionists say that a healthy diet will help you remove fat in 70%, and exercise in 30%.

Healthy foods

Those who want to get rid of unnecessary centimeters on their stomach do not have to exhaust themselves with strict diets. In this case, it is recommended to eat a balanced and fractional diet so as not to put the body into a stage of stress.

The menu includes products that improve metabolism, which also leads to normalization of body weight:

· Green vegetables supply dietary fiber. It helps you feel full for a long time. It is worth paying attention to green beans and cabbage;

· whole grain bakery products do not produce a rapid increase in blood sugar levels, while the body’s condition stabilizes;

· healthy fats reduce appetite and activate metabolism, resulting in weight loss. Nuts, avocados, as well as olive and flaxseed oils should be included in the menu;

· fish, with its fatty acids and healthy fats, speeds up metabolism. It is recommended to diversify the diet with fish and seafood products;

· lemons retain fluid in the body, which is due to their high vitamin C content. After waking up, it is advisable to drink a glass of warm water with a lemon drop;

Eggs contain leucine, an amino acid that helps reduce weight. This food product is rich in folic acid, protein, calcium, and omega-3.

Principles of a balanced menu

Effective waist loss depends on many factors. Among them, it is worth highlighting simple nutritional rules that are familiar to many:

· exclude smoked, fatty and heavy food products from the menu;

· It is advisable to replace potatoes with vegetable delicacies;

· All kinds of pastries, sweets and chocolate are prohibited;

Healthy carbohydrates come from whole grain snacks and vegetable ingredients;

· eliminate alcohol and energy drinks from the diet;

· create a rational menu including vegetables, seaweed, apples and herbs. These components saturate the body with beneficial vitamins and improve digestion;

· consumption of low-calorie first courses. Soups can be vegetarian or with the addition of lean meat and vegetable dressings;

· for protein ingredients, it is advisable to take lean fish, turkey, chicken or rabbit;

· introduce low-fat fermented milk products into the diet;

· drink 1.5-2 liters daily. water;

· exclude sugar from the menu, which helps store fat.

Is it possible to reduce waist size quickly and how to do it for girls with a pear shape?

For these girls, extra pounds are deposited on the hips, but the upper part remains thin. A set of exercises that will suit you is aimed at increasing the volume of the upper body and maintaining the tone of the lower body. It will be easier for you to achieve the desired result in the gym, since you need to feel your body well and understand which muscles you need to work with first. Any exercise for triceps and biceps will suit you. You will need dumbbells that weigh at least 2kg as your goal is to strengthen and expand your upper body.

Take weights.
Extend your arms straight out in front of you. Brushes on yourself. Bend your elbows. This is the starting position.
Straighten your arms. Dumbbells are parallel to each other.
Bend your elbows, spreading your arms out to the sides.
Straighten your arms again.
Return to the starting position.
Exercise diagram: bend your elbows in front of your chest - straighten - spread to the sides - lift up - return to the starting position. Repeat 12 times.

You can perform the exercise in 2-3 approaches at once or adhere to the circular principle of training. When you're done, stretch your arms. While pressing on your elbow, move your right hand behind your left shoulder. Repeat on the other side. Then clasp your palms behind you, straighten your back, stretch back, then up.

The second exercise with dumbbells is done on all fours:

Get on your knees. Take a dumbbell.
Move your hand with the weight to the side.
Swing as you inhale, lower as you exit. On the count of one or two. Repeat for three or four. Count to 12.
Repeat for the other side.
Rest. Sit on your shins. Lie with your chest on the floor. Stretch forward a little. Freeze.

Do knee push-ups with a wide grip.

Elbows to the sides.
Lower yourself slowly for 3 counts.
Imagine that your body is springy.
On the count of 4, rise sharply with outstretched arms.
As you exhale, lower yourself, and as you inhale, return to the starting position.
Repeat 12 times. If you can’t, then how much will it work out.

Then stretch your arms to the side. Pulling weight behind your head also works well.

Avoid working the obliques. If they increase too much, your waist will become wider.

Don't do side bends with dumbbells. If you start squatting with weight, the front of your leg will swing. It will become convex and will look visually wider. For the same reason, it is better to avoid lunges. You don't need weight to train your lower body.

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Commentary by nutritionist at the weight loss clinic Elena Morozova

Choose three days, say, Monday, Wednesday and Friday, and alternate: Monday - top, Wednesday - bottom, Friday - top. Next week there will be two lower body workouts and one upper body workout.

Commentary by nutritionist at the weight loss clinic Elena Morozova

Pear-shaped girls are more prone to the appearance of cellulite. At the same time, it is not recommended for them to lose much weight, since the upper part will go away, but the lower part will still remain wide. Find balance.

How to make your waist smaller with an inverted triangle figure

If you have medium or broad shoulders, impressive breasts, a small butt and long slender legs, this is your type. Angelina Jolie, Catherine Zeta Jones, Cameron Diaz and Charlize Theron have the same one. You are not inclined to be overweight, but poor nutrition and a sedentary lifestyle can lead to metabolic disorders - unspent calories form unsightly folds on your back. Shake your hips and buttocks. Then the top and bottom will stand out, and the waist will appear thinner. Don't focus on shoulder strength exercises. To strengthen your muscles overall, move your arms up and down. You can also lift your body from a lying position.

Your norm: 3-4 sets of 20-25 times. You only need to work on the lower part 2 times a week. Take a mandatory break between classes of 2-3 days. Legs take the longest to recover. To get beautiful and feminine curves, you need to build muscle mass. Circuit training.

Between each exercise, perform punches at a fast pace: 2 forward, 2 uppercut, 2 sideways. This will relieve muscle tension.

Squat with dumbbells.

Place the weight on your shoulders. Sit down slowly.
The pelvis should go back, as if you were sitting on a chair.
The maximum load goes to the lower part.
Breathe deeply.
Do 5-10 times.

Do lunges.

Take weights.
Place your leg forward and stand on one knee.
Change legs.
The arms go parallel to the body.
Keep your back straight and look forward.
The knee should not extend beyond the toe. For each leg – 10 lunges.

Bends with weight.

The pelvis goes back.
The back is straight.
Slowly lower the dumbbells to your feet.
Then straighten up slowly as well.
The gaze is directed forward. Plan – 15 times in 1 approach.

Perform each exercise 12-15 times over three sets.

You don't need to pump up the oblique abdominal muscle, pay attention to the rectus abdominis muscle. Raise your torso towards your legs, do a “scissors”.

Make a vacuum

The main feature of the vacuum is that it can reduce your waist. For beginners, the option in a lying position is suitable. Then, after practicing this type, you can start the vacuum on your knees, then sitting, and when you are ready to start the most difficult version of the vacuum, you can do it standing.

So, lie on your back, legs bent at the knees, arms extended along the body. Try to feel yourself, your oxygen in your lungs. Exhale smoothly but powerfully and draw in your stomach. Hold your breath for 10-15 seconds. Do at least 2 approaches per day. The effectiveness of this exercise lies in regularity.

How to narrow your waist with a rectangle figure

Extra pounds rarely bother you, but you build muscles quickly. Achieving feminine curves is difficult. Your bust and hips are about the same size, and your waist is almost invisible. To correct the situation, you need to widen your shoulders and hips. You will learn how to do this by contacting your instructor. Circuit training, 3-4 times a week.

The “pendulum” is suitable for you; side lunges, deadlifts and leg extensions from a lying position are recommended. Your norm is 15 to 20 times in one approach. Don't forget to stretch after each exercise.

Do a swing squat.

Raise the dumbbells up.
As you inhale, lower yourself down, and as you exhale, straighten up.
Try to squat as low as possible so that your pelvis is parallel to the floor.
When training, you use the gluteal muscles, thigh muscles and shoulders.
Place your feet shoulder-width apart.
Take weights.
Bend over, trying to keep your back straight, spread your arms to the sides. Straighten up and try to bring your shoulder blades together.
You work the hamstrings, back muscles and shoulder girdle. Spread your legs wide apart.
Raise your hands up.
Squat into a plie. Your knees and toes should point in different directions. At the same time, bend your arms with dumbbells at your elbows and spread them apart.
Keeping your feet in the same position, connect the weights in front of you. The brushes should be facing you. Extend your bent arms to the sides.
You can straighten up.
Hands go to the ceiling. Dumbbells are parallel to each other.

How to make your waist thinner and eliminate your hourglass belly

You are very lucky. The structure of your body allows you to get by with minimal training. A hoop is best. Remember that no set of exercises will help you if you overeat.

Come to the Elena Morozova Weight Loss Clinic and we will help you organize your meals so that it is balanced, tasty and contributes to weight loss. If you don’t know how to reduce your waist and make it narrow at home, sign up for the “FIT trainer” program or the “Transformation” comprehensive weight loss course.

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You will receive recommendations on physical activity, work through the menu together with our specialist and receive a weight loss program that suits your lifestyle and takes into account your health.

Causes of excess estrogen

The source of excess estrogen may not be in the ovaries. The hormone is found in medications such as birth control pills and around us. All this is in addition to our own fat, which, under the influence of aromatization, converts testosterone into estrogens in both sexes.

Excess estrogen is also found in chemicals that circulate in the air, water, food: plastic bottles, shampoos, pesticides in fruits and vegetables, which contain a molecule called “endocrine disruptor” that affects health. These chemicals can block the action of balance hormones, causing estrogen dominance, and many also act as potent estrogens.

There is no need to worry to see how these "xenoestrogens" or negative estrogens are present in the environment, there are always alternatives to reduce their exposure and achieve ideal hormonal balance: