Learn how to reduce waist size from 36 to 32. It is not a hard nut to crack. Learn How to reduce waist size with exercise and how to reduce waist size with diet. Get in shape with the challenges.
Healthy waist size reduction with some fairly easy weight loss tips. To get in every size lose belly! Simple health products and tips to reduce waist size are waiting for you below.
How to reduce waist size from 36 to 32 ? Limit your carb intake. You need to consume only about 50 to 100 grams of carbs per day to optimize the fat melting process from your waist.
Your goal is to moderate insulin production for stimulating the burning of fat stored within.
If you are not there then limiting your carbs will put you in the state of ketosis and your body will produce ketones. By limiting your card intake you are actually not storing fat and even that stored body fat is losing. Now Sexy summer body in 30 days!
NOTE: Looking for exact 7 day plan for losing belly fat? Here.
How to reduce waist size from 36 to 32 Like a Winner
You should not aim to lose more than 2 pounds of weight realistically with natural efforts. If you are not aware then one pound of the card has about 3500 calories and on average an adult can burn about 3000 calories per day.
But there are certain programs which do give significant results in a short time because they use scientific techniques and other methods backed by research. Like Carly’s method below but it only works for women.
How to reduce waist size from 36 to 32 : Exercise Plan
If you are working out then you need to make your workouts even harder. If you are not able to reduce your waist size that can be solely because you are focusing intense strength training or different sprint cycles.
You need to realize one thing straight and that is it doesn’t matter how often and frequent you perform intense workout the thing which matter is the quality of it.
How to reduce waist size from 36 to 32? Make your exercise plan more rigorous. If you start a muscle exhaustion exercise with 12 repetitions or even do 10 pull-ups, your body will even outperform itself.
Your body itself will surprise you if you will repeat the effort. There is a high probability that after twenty to thirty minutes you will be like,
“I have hit my potential and limit.”
At that time all you need to do is to take a five-minute break and start the intensity workout for another fifteen minutes.
Pat yourself and then repeat the process.
Don’t get crazy and burn yourself every day!
Practice this sort of high intensity twice or thrice a week. Additionally, you can engage your body for 45 minutes for a cardiovascular exercise in the weekdays while switching to resistance training on the weekends.
Cardio involves jogging or swimming and they surely help you get rid of that extra fat sitting in there. If you are just doing crunches to get rid of that belly fat then you are probably wasting your time as you need to target your whole body to overall lose that body fat.
Yes, you should focus on abdominal exercises but they must be incorporated in the total strength training program. Isolation exercises like leg raise or plank will build your core strength but this won’t promise a trimmed waist.
To build a sculpted midsection you need to mix the variety of exercises
You need to pay attention to the strength training if you have been shying away from it. You need to use an effective way of combatting the piled up fat hugging your waist.
You need to take two or more strength sessions a week. All you need to do focus a heavy compound exercise and then build your whole workout session around it. You can choose to focus on squat and surround it with any other body exercises like dumbbells.
You must already be aware by now that hiking or other walking around stuff doesn’t lead to the actual significant weight loss. Thus, don’t rely on it alone but mix such activities for maximum body movement.
You will lose overall weight as only reducing weight from one spot isn’t possible. But you can surely do more specific waist-shaping exercises.
Like you should suck in your stomach. What difference will it make? while if you have belly fat then this practice will work on the stomach muscles. All you need to do is keep your stomach sucked where ever go, at your office, in your car, where ever.
Become habitual of this and over time you will not have to intentionally practice this technique. The bad posture overall contributes to our strange shape.
You may have practiced twist crunches. If not yet then just lie on your back while bending your knees up. Make sure that your feet are flat on the floor. Next haul your fingers towards your ears, touching it.
Then slowly start contracting your abdominal muscles by lifting your torso off the ground. Push yourself to the limit and then contract your side muscles while gently turning to the left. You need to then return to your flat base position and repeat the same for the right side. (3 sets of 15 repetitions)
How to reduce waist size from 36 to 32? Target Your Abs and perform side planks. The stability ball crunches will help. What’s that? You have to hold a weight plate above your chest straight and then perform crunches. Try other Russian crunches and bicycle crunches.
How to reduce waist size from 36 to 32 -Keep a check on your diet
Bear in mind that lean protein (fish/chicken) is vital for you.
Carbs must be from only healthy sources and avoid fatty foods. Go raw and consume as much fruits/veggies as you can.
Aim for foods without starch, like lettuce, broccoli, tomatoes, and bell peppers. These veggies contain low calories but high fiber concentration.
There is no way that you will not see a difference if you limit your carb consumption. You should make use of a calculator to measure your calorie intake.
The best practice is to note down on your phone’s notepad whatever you consume throughout the day. Do this for about five days and you will surely begin to monitor your dietary habits.
This will boost awareness and thus you will be more conscious in keeping a check and balance. A healthy change in calorie consumption is a must.
You need to create a safe calorie deficit which according to many experts range from 500 to 1000 but generally, people aim for 1500. Hard but possible.
By making smart food choices you will be losing unhealthy body fat. Don’t snack instead compensate the craving with beans, legumes, and almonds.
Are you lost?
Want a simple week plan?
SUN: Go hiking for two hour
MON: Engage yourself for 45 on spin on a still bike. Consider walking for 15 minutes after dinner.
TUES: Indulge yourself in 30-minute intense strength-training session. Repeat 15-minute walk after dinner.
THURS: Hiking or a 45-minute sprint
FRI: Sprint indoors on a treadmill, elliptical or stationary bicycle. Duration, including warm-up and cool-down, is about 20 minutes. 10-minute intense strength-training session. Go for a 7 effort on a 10 scale.
SAT: Intermittent fasting
If you are missing on protein then you are eliminating the most effective agent which will reduce your waist size.
Befriend turkey, chicken, fish and other meats.
The best part about protein that it suppresses your appetite by reducing the hunger pangs produced by ghrelin, according to a June 2015 study published in the American Journal of Clinical Nutrition.
How to reduce waist size from 36 to 32 : Stress Less & Sleep More.
Are you among those who find a way out of stress by consuming whatever comes in hand?
Why does that happen?
Well, cortisol is a stress hormone which boosts your appetite and you tend to go for only sugary, calorie-laden treats, according to Harvard Health Publishing.
Results? The murder of your weight loss goals. Painful death indeed!
By stressing over anything you are also keeping yourself deprived of proper sleep which is again not beneficial for your overall health.
Inadequate sleep means easier to surrender to tempting foods and easier compromise on workouts. You will gain belly fat drastically as stress triggers the adrenal glands which produce cortisol.
If you don’t want to promote fat gain around your waist then you need to Pamper yourself and engage yourself in the stress-relieving activities. Research shows that high cortisol levels increase appetite and drive abdominal fat storage.
Replace Some of Your Cooking Fats With Coconut Oil
If you have not truly uncovered the true potential of coconut oil then you are quite behind. Keep in mind that the medium-chain fats in coconut oil increase the metabolism which in turn means a decrease in the stored fat.
A study has been carried out that a man who tried coconut oil daily for about four months lost 1.1 inches from their waist. For safe weight loss don’t take it for more than 2 tablespoons each day. Try replacing the coconut oil with your conventional cooking oils.
How to reduce waist size from 36 to 32 : Magical tea
If you want to contract your intestinal muscles which will, in turn, reduce your waist size, then consider drinking this drink.
You need to remove that unwanted and uninvited food residue which has accumulated at your waist. Remove the fat deposits and other clogged up gas by the help of this natural magical drink.
Get a teaspoon of crushed almond, half a teaspoon of cinnamon, half a teaspoon of almond milk, half banana and 1 tsp grated ginger. All you need to do is mix the ingredients in your blender and then enjoy the drink.
You should not consume anything after drinking this tea. How this reduces your waistline and promotes weight loss? Well, if you are not yet already aware then banana is packed with weight loss properties like it contains fiber, pectin, vitamins and minerals which keeps you full for quite a long time.
As far as ginger is concerned then this weight loss ingredient keeps belly fat at the shore! you may not have known but almond contains the same amount of minerals as skimmed milk does. You have to consume this fat cutting drink every night till you see a noticeable difference for about thirty minutes.
1 tsp of crushed almond
½ tsp of cinnamon
½ cup of almond milk
1 tsp of grated ginger
How to reduce waist size from 36 to 32 ? Follow this Weight loss regime:
You need to get up early and right after that consume 750 ml of water (of course after brushing your teeth).
Grab a cup of coffee/tea (slightly warm).
Hit the gym and empty your bowels.
(Take some supplements mixed with 750ml plain water at room temperature)
Next burn 125 – 200 calories on a treadmill for about 30 minutes
Engage yourself in rope skipping of 200 counts which are roughly 3 minutes
For targeting 70 more calories you need to work out on Elliptical (5–7 minutes)
Consider 1000+ strides.
As far as diet plan is concerned you need to install a tracking app. 30 gram of fiber, 30 gram of carbs and 80 grams of protein. Aim for walking for about 10,000 steps a day.
TIP: Weigh yourself frequently to stay motivated.