When faced with the problem of excess weight, many are trying to get rid of extra pounds with the help of various diets, sometimes exhausting and not very useful, which cannot be said about the new method of losing weight. It has gained wide popularity all over the world. This is Marina Korpan's breathing exercises for weight loss.
This new type of exercise for weight loss is based on yoga and is called "oxygen gymnastics" or, in other words, Marina Korpan's Oxisize. The principle of such breathing exercises is to deliver oxygen to parts of the body that contain excess fat cells, which simply burn out when in contact with oxygen.
How much can you lose weight?
Weight loss occurs at a fairly rapid pace: in a week of breathing exercises, you can reduce the volume of the hips and waist by five centimeters. The results obtained in comparison with training on stationary bicycles are striking in numbers: calories are burned 140% more efficiently. For gymnastics, you need a minimum of accessories: a rug, a chair and a good mood.
You can learn to breathe correctly on your own, but it is still better to conduct the first classes with a specialist who can control the exercise and set the correct breathing.
Respiratory gymnastics rules of Marina Korpan
With such Oxisize exercises, you do not need to observe any strict dietary restrictions, it is enough just to adhere to certain rules:
- You need to eat often and in small portions, for which it is advisable to put food in small plates and use a teaspoon or dessert spoon.
- It is necessary to monitor the composition of the food taken and its quantity, not to overeat, but also not to feel hungry.
- You need to drink more water.
- It is very important to have breakfast in the morning.
- Harmful products need to be replaced with natural and healthy ones.
- Take mineral and vitamin complexes for the normal functioning of the body.
Every morning, as if it is desirable to start with a glass of water, then it is required to perform on an empty stomach (which is very important) breathing exercises according to the method of Marina Korpan. This gymnastics is based on the principle of diaphragm breathing. Classes do not take much time, but it is desirable that during this process no one interferes. Understanding and distinguishing between "breathing with the stomach" and "breathing with the chest" is a fundamental factor at the beginning of such gymnastics.
What is belly breathing? How to breathe with your belly?
To master the method of "belly breathing" is quite difficult, but real.
To control the correctness of the exercises, you need to stand up straight, put one hand on your stomach, take a deep breath, while “inflating” your stomach; and then make the same slow exhalation, in which to relax the abdominal muscles. Inhale through the nose, exhale through the mouth. Repeat this exercise three times, while trying to maximize the use of the abdominal muscles in the respiratory process. Then take one deep breath, after which quickly inhale two more times. Then, through the nose, make two short, sharp exhalations. Repeat this cycle two times. The next exercise is a combination of the first two. The first exercise is performed three times, immediately after it the second is done three times (only instead of two - one sharp inhalation and short exhalation).
If you do this kind of gymnastics every morning for fifteen to twenty minutes, then after ten days the waist will decrease by ten centimeters.
Dizziness with oxysize or breathing exercises
At first, when practicing Oxisize, dizziness may disturb, so it is advisable to increase the exercise time gradually. Such conditions are associated with hyperventilation - an unusually large amount of air passing through the lungs. With regular exercise, these conditions will occur less and less. If dizziness is observed systematically, you should definitely consult a doctor.
Such breathing exercises can be performed throughout the day.
Contraindications to Oxisize
There are practically no contraindications for doing Oxisize. They can be dealt with by women in position, people suffering from hypertension. This can be explained by the fact that this technique does not imply long holdings in breathing, which is not recommended for people with various diseases. But still, a consultation with a doctor before starting classes will not be superfluous. So, it is undesirable to deal with Oxisize for people with chronic diseases, otherwise, use a lightweight version.
It is important not to overdo it, as improper gymnastics can negatively affect health.
Slimming gymnastics, developed by Marina Korpan, allows you to lose as many kilograms of excess weight as is required for health. Such gymnastics allows you to normalize metabolic processes in the body, tightens muscle mass, eliminating sagging and sagging skin, contributes to the formation of attractive figure outlines as in. With proper breathing, this technique trains the muscles of the face, making it even more attractive and younger, the joints acquire the desired flexibility and mobility.
It will be very useful if this breathing exercises are carried out in combination with special exercises, also developed by Marina Korpan and called body flex.
Respiratory gymnastics Marina Korpan - reviews
- “I have been studying this method for a year and a half. I lost twenty kilograms. I eat whatever I want in any quantity. A very cheap and easy method of losing weight. I checked it on myself and with a clear conscience I advise everyone. The main thing is not to be lazy. "
- “I tried Oxysize two months after the baby was born. In the first week, she decreased in size by six centimeters, in three months she dropped four kilograms. Despite the modest results, I stubbornly continue to practice without changing my eating habits. "
- “I was engaged in gymnastics of Marina Korpan for several years, albeit with interruptions. With such exercises, the skin is perfectly tightened. I noticed that if you follow the nutrition during oxisize, the result will be excellent. "
- “There is no excuse for refusing Oxisize. In two years, I lost 11 kilograms and quit classes. Of course, the weight returned to its original state. So I will resume my studies. "
Gymnastics Marina Korpan - video
We present you a video lesson in breathing exercises from Marina Korpan, which will help you master the technique at home and lose weight quickly. What is Oxisize, how to perform it correctly, the effectiveness of breathing exercises for weight loss - video with Marina Korpan.
Diet, exercises to reduce the waist and sides. Effective exercise and weight loss diets. Effective - Complex.
Do you need to reduce your waistline? This article is dedicated to those who do not stop thinking about reducing their waist. Naturally, any girl and woman wants to quickly lose weight. However, there are times when you need and want to lose weight only in certain places. For example, the look of your legs suits you completely. Chest too. But, unfortunately, there are problems with the waist. Here are exercises and diets to help you solve them.
How to reduce the waist by 10 cm? - Effective exercise and diet to reduce the waist and sides. Complex.
Let's start with those who can't wait to make their waist 10 (ten) centimeters smaller:
How to make a waist 60 cm? Nutrition rules. Complex diet to reduce the waist and sides.
How to reduce the waist to 60 centimeters? If you want your waist to reach sixty centimeters, try the following:
- Be sure to exclude foods that contain animal fat from your diet. The same goes for high-calorie foods.
- Try to eat six meals a day (little by little).
Diet "Week". During the diet, do not drink alcoholic beverages, drink as much water (regular) as possible, avoid anything salty:
D yen number one. Make a vegetable salad and rice (200 grams). Wash it down with kefir (1, 5L).
D day number two. Boil meat (five hundred grams), six potatoes (in a uniform). Wash it down again with kefir (1.5 liters).
D day number three. Eat vegetables (whatever you want, but not potatoes). Boil one kilogram of fish (not necessarily fatty). Don't forget about kefir.
D day number four. Make a fruit salad. Cottage cheese (five hundred grams) will not hurt either. Wash down the food with kefir.
D day number five. Eat vegetables (boiled) and hard-boiled eggs (in the amount of two). Take kefir out of the refrigerator.
D day six. Today - cottage cheese - apple day: buy one and a half kilograms of apples and three hundred grams of cottage cheese. It is necessary today to remember about kefir.
D day number seven. The menu of this day is cottage cheese (five hundred grams) and kefirchik (1.5 liters).
Diet "Minus 60" with recommendations for effectively reducing the waist. Is the title impressive? Read on and try it for health:
- You need to eat three times a day.
- The amount of salt on this diet does not need to be limited. However, do not overdo it: very salty foods can lead to swelling.
- Do not count, painfully, calories.
- Drink as much water as your body desires.
- Until 12 noon, you can eat whatever you want.
- Don't skip breakfast. If you have no appetite, have a cup of coffee and eat a few sandwiches. Think about your body.
- You cannot eat cakes, but you can enjoy the taste of chocolate (milk).
What can you eat for lunch sticking to this diet? I list below:
- A small amount of drains.
- Two apples.
- Two slices of watermelon.
- Kiwi.
- A pineapple.
- Citrus.
- Prunes.
- Pickled and salted vegetables (a little).
- Uncanned peas (green).
- Mushrooms (in any form).
- Vegetables.
- Corn.
- Noodles, buckwheat porridge, rice. If you want, you can add thirty grams of cheese to them.
- A fish.
- Sausages.
- Eggs (boiled).
- Wine (dry red).
- Crab sticks.
- Tea (both black and green).
- Coffee.
- Juice (freshly squeezed).
An impressive list, isn't it? Not such a bad and complicated diet - these are (nutritional rules). As for the dinner, the situation is similar with it. Drinks: carbonated water, coffee (you can drink in the evening after six, but without adding milk or sugar), citrus (freshly squeezed) juice. Want to know what you can eat for dinner? Imagine taking a test and make your choice.
Effective diets. - You will be given options, and you, in each of them, choose one thing. Deal? Let's start:
V variant one. Meat and fish products: seafood, fish, eggs (boiled). They cannot be combined with other products.
V option two. Cereals: rice porridge, buckwheat porridge. They are combined with vegetables or fruits.
V option three. Dairy products: yogurt (unsweetened), live yogurt, cheese (up to fifty grams).
What vegetables cannot be eaten for dinner with such a diet? These ones: eggplant, corn, pumpkin, mushrooms, potatoes, avocado.
Diet « Super effect ".
Don't eat in the evening after six. Eat very small portions, trying to chew your food for as long as possible (be patient for this). Your breakfast should consist of a cup of tea (no sugar), a small slice of black bread with cheese, and one boiled egg. Three hours after breakfast, eat yogurt or cottage cheese. For lunch, cook one hundred grams of fish or meat (your choice) and a vegetable salad. After a while, you can enjoy the taste of the fruit. Let the dinner consist of yogurt or cottage cheese (one hundred and fifty grams). You can replace cottage cheese (preferably fat-free) and yogurt with a glass of milk or kefir. This diet goes well with exercise (physical) The effect is guaranteed!
How to reduce your waistline? I really hope that you have already guessed how to really implement this. What remains is to apply your knowledge in practice. I hope one of the above methods will definitely help you. Wait for the result, not hoping that it will be instant. By the way, such exercises and diets are very good for willpower. Because a person who does not have this quality will not be able to withstand such tests.
Consider more - .
Who doesn't want a perfect waist that's flexible and thin? It is unlikely that someone has met people who would admire the "beauty" of fat folds, because it looks, at least, unattractive. That is why the owners of a very unpleasant figure for them strive to get rid of excess weight as quickly as possible in a variety of ways. However, not all methods of struggle are equally effective, and some not only do not bring results, but also aggravate the situation. So what is the right way to “fight” with belly fat? How to make your waist slim? We will help you find answers to these exciting questions.
Causes of excess fat accumulation in the waist area
Not always the "absence" of the waist is caused by excess fat. Of great importance are the structural features of the skeleton, the structure of the muscles. Therefore, in different people, the waist is expressed to a greater or lesser extent. A characteristic sign of "obesity" in this zone is precisely folds, which are especially noticeable when wearing clothes with a tight belt (for example, jeans). What contributes to the formation of such an unattractive "roll"?
- Decrease in the rate of metabolic (metabolic) processes in the body. This factor can be both hereditary and acquired (for example, due to illness).
- Failure of the endocrine system. This sometimes happens in the female body after childbirth, as well as as a result of severe stress. Often hormonal disturbances are caused by taking certain medications.
- Unbalanced nutrition that does not correspond to the "energy consumption" of the body.
- A sedentary lifestyle, most often associated with the peculiarities of professional activity.
- Weakness of the abdominal muscles (with good general physical condition).
Before you seriously start improving your figure, it is worth visiting an endocrinologist. If, as a result of the examination, no pathologies are revealed, then you are quite capable of making your waist thin.
Exercise is the main enemy of body fat
It's not a secret for anyone that sports not only helps to maintain health and youth, but also perfectly shapes the figure. Therefore, you should definitely take him to your allies. The most effective in terms of correcting individual problem areas of the body will be classes according to specially developed programs (shaping, yoga, water aerobics, etc.) under the guidance of a competent trainer. In your free time, you can study at home. What exercises for a thin waist and a beautiful belly should you include in your arsenal?
Exercise 1
Sit on a chair, to maintain balance, rest your hands on the seat. Make your back straight, lift 
chin and legs. Move your legs to the right and left. You should start with ten repetitions, gradually increasing their number.
Exercise 2
Sit on a chair or chair with your feet together and your feet firmly on the floor. As you inhale, stretch your arms straight out in front of you and contract your abdominal muscles. Begin by slowly leaning forward, finally touching the floor. Inhale again and slowly return to the starting position. One cycle is complete. For the first time, five cycles are sufficient, the number of which can be increased over time.
Exercise # 3
Rotating the hoop - there is no better exercise for the abdomen and waist. You need to start with a light projectile, increasing its weight or the duration of the exercise as you train.
Exercise 4
It can be done anywhere: at home, away, at work or on vacation. It's very simple: tense your abdominal muscles for a few seconds, as long as you can, and then relax. Do this exercise as often as possible, and the result will not be long in coming.
Correction of the regime and diet
Without changing certain eating habits, it can be quite difficult to slim your waistline, even if you significantly increase the amount of physical activity. Therefore, you should heed the following recommendations.
- Meals should be regular and frequent, at least five times a day (every 3-4 hours).
- Do not rely on mono diets (kefir, apple, buckwheat and the like). The weight lost as a result of their use will recover very quickly once you return to your normal diet. It should be remembered that you will have to eat "in a new way" for a long time, perhaps your whole life.
- Do not eat when you are not at all hungry. Wait for the feeling of hunger to "wake up".
Limit the intake of animal fats and simple carbohydrates (sugar, sweet pastries, ice cream, sodas) to a minimum. - Give preference to lean meats, eat fish more often. The main side dish should be vegetables: raw, steamed, stewed. For salad dressing, it is better to choose unrefined vegetable oils or low-fat sour cream.
- A good addition to the main diet is low-fat fermented milk products. You can also use them before bed, because an acute feeling of hunger (if, for example, you had dinner too early) will not only prevent you from falling asleep, but can also cause serious stomach problems.
- Drink herbal teas that stimulate metabolism. For these purposes, black currant leaves, thyme, oregano, mint, lemon balm are suitable.
Cosmetic procedures at home
They serve as a good addition to diet and exercise, helping to slim the waist.
Wraps
They improve blood circulation and lymph circulation in tissues, promote the elimination of toxins and the breakdown of fat cells.
1. Honey. Better to use fresh liquid honey. Apply it in a thin layer on the waist area and, if necessary, on the abdomen, wrap these areas with plastic, cover with a warm blanket or blanket and lie there for half an hour. Then take a shower and apply a moisturizer.
2. Chocolate. Melt a bar of dark chocolate (two can be used if you are afraid that one will not be enough for your waist). Apply to the problem area, further actions are the same as for a honey wrap.
3. Clay wraps. You can use all types of clay that are sold in the pharmacy: white, blue, green. Dilute the amount you need (usually 2-3 tablespoons) with water to a creamy consistency. You can add 3-4 drops of essential oil (if there is no allergy). Lemon, grapefruit, orange, cedar, cypress, thyme oils are suitable. The exposure time is 30-40 minutes.
You can familiarize yourself with other recipes used to reduce waist size based on algae, cocoa, vinegar, tea or fruits in the article "".
Self-massage
It should be carried out with light, but at the same time quite intense pinching and stroking movements until a slight reddening of the skin appears. As a massage oil, you can use ready-made cosmetic creams that help improve blood circulation and breakdown of fat cells (with caffeine, horse chestnut extracts, seaweed, red pepper).
A good substitute or addition to manual massage would be a contrast shower. It will not only help to make the waist thinner, but also significantly improve the condition of the skin, giving it firmness and elasticity.
How can modern medicine help?
If for some reason you need to bring yourself back to normal very quickly, you should seek help from medical cosmetology. To date, there are a lot of effective methods for correcting excessively curvy forms. Some of them are capable of making a thin waist in a week. These are various types of hardware massage (compression, vacuum), mesotherapy, effects on fat deposits with ultrasound, laser, radio waves. The method of local tissue cooling (carried out with the help of a special apparatus) has proven itself perfectly, when fat cells are destroyed under the influence of low temperatures and are then excreted from the body in a natural way.
Liposuction is a radical method of eliminating the “roll” around the waist. Modern medicine offers new, more gentle ways to remove excess fat when the operation is performed under local anesthesia with minimal damage to the skin and blood vessels. Only a plastic surgeon will be able to decide which option is suitable in a particular case after a full examination and a series of examinations.
If you are not ready to solve the problem radically or there is simply no need for this, be patient and make a long-term plan for changing your lifestyle, the persistent and methodical implementation of which will definitely give a positive result.
How to reduce your waistline? The waist is 10 cm. How to make the waist 60 cm?
Diet, exercises to reduce the waist and sides. Effective exercise and weight loss diets. Effective - Complex.
Do you need to reduce your waistline? This article is dedicated to those who do not stop thinking about reducing their waist. Naturally, any girl and woman wants to quickly lose weight. However, there are times when you need and want to lose weight only in certain places. For example, the look of your legs suits you completely. Chest too. But, unfortunately, there are problems with the waist. Here are exercises and diets to help you solve them.
How to reduce the waist by 10 cm? - Effective exercise and diet to reduce the waist and sides. Complex.
Let's start with those who can't wait to make their waist 10 (ten) centimeters smaller:
"Small" diet. Start breakfast at ten in the morning. You can eat whatever your heart desires. Your lunch should consist of salad and soup. By the way, make any salad. The main thing is that it contains vegetable oil. Lunch time is exactly fourteen o'clock. Three hours later, after lunch, drink kefir and eat some fruit (except for a banana: it contains a lot of calories). Well, your dinner should contain a cup of tea and a few croutons.
Hula Hup. Twist it twice a day for twenty minutes.
Avoid sweet, salty, starchy foods, smoked and fatty foods. Replace it all with vegetables and fruits, being careful not to eat in the evening, especially after six.
Exercise with a small wheel. Take the wheel (with handles, bearings). Grab it by the handles, bend over and roll it forward and then backward.
Another equally effective remedy: the apple diet plus the use of a hoop.
Lie face down. Place your hands behind your head without interlocking your fingers. Bring your shoulder blades together and raise your head as high as possible. Repeat the exercise ten times.
Spread your legs. Leaning forward, take your left foot in your hand. Keep your right hand up. Stand like this for exactly three minutes.
How to make a waist 60 cm? Nutrition rules. Complex diet to reduce the waist and sides.
How to reduce the waist to 60 centimeters? If you want your waist to reach sixty centimeters, try the following:
Be sure to exclude foods that contain animal fat from your diet. The same goes for high-calorie foods.
Try to eat six meals a day (little by little).
Diet "Week"... During the diet, do not drink alcoholic beverages, drink as much water (regular) as possible, avoid anything salty:
D yen number one. Make a vegetable salad and rice (200 grams). Wash it down with kefir (1, 5L).
D day number two. Boil meat (five hundred grams), six potatoes (in a uniform). Wash it down again with kefir (1.5 liters).
D day number three. Eat vegetables (whatever you want, but not potatoes). Boil one kilogram of fish (not necessarily fatty). Don't forget about kefir.
D day number four. Make a fruit salad. Cottage cheese (five hundred grams) will not hurt either. Wash down the food with kefir.
D day number five. Eat vegetables (boiled) and hard-boiled eggs (in the amount of two). Take kefir out of the refrigerator.
D day six. Today - cottage cheese - apple day: buy one and a half kilograms of apples and three hundred grams of cottage cheese. It is necessary today to remember about kefir.
D day number seven. The menu of this day is cottage cheese (five hundred grams) and kefirchik (1.5 liters).
You need to eat three times a day.
The amount of salt on this diet does not need to be limited. However, do not overdo it: very salty foods can lead to swelling.
Don't count, painfully, calories.
Drink as much water as your body desires.
Until 12 noon, you can eat whatever you want.
Don't skip breakfast. If you have no appetite, have a cup of coffee and eat a few sandwiches. Think about your body.
You cannot eat cakes, but you can enjoy the taste of chocolate (milk).
What can you eat for lunch sticking to this diet? I list below:
A small amount of drains.
Two apples.
Two slices of watermelon.
Kiwi.
A pineapple.
Citrus.
Prunes.
Pickled and salted vegetables (a little).
Uncanned peas (green).
Mushrooms (in any form).
Vegetables.
Corn.
Noodles, buckwheat porridge, rice. If you want, you can add thirty grams of cheese to them.
A fish.
Sausages.
Eggs (boiled).
Wine (dry red).
Crab sticks.
Tea (both black and green).
Coffee.
Juice (freshly squeezed).
An impressive list, isn't it? Not such a bad and complicated diet - these are (nutritional rules). As for the dinner, the situation is similar with it. Drinks: carbonated water, coffee (you can drink in the evening after six, but without adding milk or sugar), citrus (freshly squeezed) juice. Want to know what you can eat for dinner? Imagine taking a test and make your choice.
Effective diets. - You will be given options, and you, in each of them, choose one thing. Deal? Let's start:
V variant one. Meat and fish products: seafood, fish, eggs (boiled). They cannot be combined with other products.
V option two. Cereals: rice porridge, buckwheat porridge. They are combined with vegetables or fruits.
V option three. Dairy products: yogurt (unsweetened), live yogurt, cheese (up to fifty grams).
What vegetables cannot be eaten for dinner with such a diet? These ones: eggplant, corn, pumpkin, mushrooms, potatoes, avocado.
Diet "Super Effect".
Don't eat in the evening after six. Eat very small portions, trying to chew your food for as long as possible (be patient for this). Your breakfast should consist of a cup of tea (no sugar), a small slice of black bread with cheese, and one boiled egg. Three hours after breakfast, eat yogurt or cottage cheese. For lunch, cook one hundred grams of fish or meat (your choice) and a vegetable salad. After a while, you can enjoy the taste of the fruit. Let the dinner consist of yogurt or cottage cheese (one hundred and fifty grams). You can replace cottage cheese (preferably fat-free) and yogurt with a glass of milk or kefir. This diet goes well with exercise (physical) The effect is guaranteed!
How to reduce your waistline? I really hope that you have already guessed how to really implement this. What remains is to apply your knowledge in practice. I hope one of the above methods will definitely help you. Wait for the result, not hoping that it will be instant. By the way, such exercises and diets are very good for willpower. Because a person who does not have this quality will not be able to withstand such tests.
A thin waist has always been and remains an invariable attribute of a beautiful female body. Its owners are proud of their figure, and everyone else strives to reduce their waist to those very legendary 60 centimeters. In fact, that number is not so important. To form a beautiful silhouette with a graceful transition from the waist to the hips, it is much more important to create a difference between the volumes of these body parts, and specific parameters cannot be common for women of different heights and builds. On the one hand, this fact deprives the fair sex of a clear guideline in working on themselves. But on the other hand, it makes it possible to bring your figure closer to the ideal for everyone, almost regardless of body size and natural data. You just need to objectively evaluate everything that nature has given, and draw up a plan of action to improve your body.
In order to reduce the waist and draw a beautiful silhouette, you will have to work on yourself in several directions. But the result: a graceful figure, a smooth transition from waist to hips, and girlish flexibility are sure to be worth any effort. But for this it is not at all necessary to exhaust yourself with diets to model thinness, it is enough to normalize your diet and nutrition schedule to give the body the opportunity to independently adjust and take a comfortable and attractive form. But it is precisely such parameters, not standardized, but individually seductive, that are valued in real life. The goal of the female body on the catwalk is to demonstrate the merits of designer clothes without distracting the attention of the audience to the charms of the model figure. But in real life, girls want to be desirable, which means that their bodies should have more pleasant and softer outlines. Today we will be engaged in the creation of such an image, and first of all we will learn how to reduce the waist, while maintaining natural femininity and charm.
Slim waist and / or perfect figure?
Before taking any action in relation to your body, you need to figure out what exactly and why you are going to do it. And necessarily - what should be the expected results, and what undesirable consequences may be. This is not a whim and not postponing the implementation of the task on the back burner. The body, and especially the female one, is too complex and multilevel system so that one could recklessly hope to easily reconfigure its work in a new way and quickly see a positive effect. Especially in the event that the current way of life and, therefore, the state of the body, took shape over the years and were the norm of existence for him. Sudden changes in conditions, regimen and other functional indicators are likely to be more stressful and can cause unpleasant symptoms instead of the desired improvements.
Specific actions to reduce your waist size depend on why your waist does not match your ideas about the ideal (and whether this is really so, or you are just finding fault with yourself). Modern medicine and the fitness industry look at the formation of conditionally correct body parameters a little differently, but in some points they agree. Apparently, these attitudes, which are at the intersection of the interests of doctors and athletes, should be considered fair. If we talk directly about the waist, lower back and parts of the body that form this area, then we can name such possible options for deviations from the norm and their causes:
- Excess weight. The main purpose for which nature created the female body and endowed it with certain features is the bearing and raising of offspring. This determines the distribution of adipose tissue in the female body: in the lower part of the body, starting from the waist, on the abdomen, thighs, buttocks. Therefore, overeating and gaining extra pounds, you are most likely to find this "ballast" in these areas. That is, the waist will be one of the first to hide under a layer of fat, and the difference from the arms, shoulders, back, etc.
- Hormonal imbalance. First of all, there is an excess of cortisol, which is popularly called the stress hormone. The modern rhythm of life really makes women endure increased stress, both physical and emotional. As a result, the body, as it were, surrounds itself with a protective barrier and stores fat in the waist area to protect against external threats. You really don't have to spend it, but the natural mechanism works in this way, depriving its owner of an elegant waist, which further upsets her, stress intensifies and the circle closes.
- Body structure. Popular media and glossy magazines in different languages explained to the representatives of the beautiful half of humanity that women's bodies can be very different in structure. And the natural warehouse cannot be radically changed, it can only be corrected. Those who were born with a body shape, conventionally called "hourglass", do not have to specially "make" the waist. Unlike girls with an "apple" figure, in whom the transition from the waist to the hips is weak. Such a "boyish" structure creates the illusion of no waist even in very slender women.
- Incorrect training. The muscle corset around the waist and abdomen consists of many muscles of different sizes and purposes. Excessive stress on the abs and lateral muscles makes them stronger and bulkier. As you might guess, this not only does not narrow the waist, but also visually expands it. As a result, instead of a graceful figure, working in the gym creates a toned, athletic, but rather massive body in you. To avoid this effect, avoid bending to the sides, especially with a weight. Replace these exercises with crunches, forward bends, and stress on the glutes and back. Try to train those parts of the body where you want to see volume, and not overload those that should remain small.
- Poor posture: stoop, lateral distortions of the spine and pelvis (scoliosis), general low tone. All this prevents the body from being in the anatomically correct position and spoils the impression of the outlines of your figure, including the waist. It simply cannot be seen when you are standing or sitting at the table with your shoulders lowered and leaning forward. Even a thin waist in such conditions will hide under the overhanging chest, and no one will pay attention to it. Over time, if the situation is not corrected, the body will completely lose the habit of correct posture, “forget” it, and fat deposits will hide the area where the graceful lower back could be.
Diet for a thin waist
A good, fit and slender figure really doesn't require hungry diets. Moreover, some of them are even contraindicated for those women who want to maintain attractive parameters of their body and continue to buy clothes in fashion stores, and not in Detsky Mir. Still, nutrition is almost the most important tool, practically the basis for creating the body of your dreams. Therefore, both the daily diet and the meal schedule will still have to be thought out with this goal in mind. Depending on the current state, shorten or simply adapt your menu and study well the composition of everything that goes into your mouth and nourishes your body from the inside. This is much easier than starving yourself or languishing on tough mono diets. And as a result, it is much more pleasant, because it gives not only health, strength and vigor, but also a pleasant awareness of control over one's own well-being and appearance. It is enough just to follow some nutritional rules: 
- Less fat. If your goal is to get rid of excess body fat, then it makes sense not to increase its amount with food. Please note that it is impossible to lose weight (read - to burn fat) in selected areas, the whole body is losing weight (or not losing weight) evenly. Therefore, in order to draw the waist, you need to make other areas slim as well. As long as the body receives a lot of fatty foods, it will not start using the existing reserves, it will save them for a rainy day. But, since his and your “ideas” about the black day, most likely, do not coincide, then you need to force him to spend the accumulated money now. Therefore, minimize the consumption of animal fats with food: give up lard, fatty meat, any sausages and semi-finished products, hard cheeses, mayonnaise and other fatty sauces. Replace cottage cheese, sour cream, yogurt, and other dairy products with low-fat counterparts. Prepare dishes from chicken breast, white fish and seafood, young lean veal. But, since a small amount of fatty acids is still necessary, including for normal metabolism and fats, and for weight loss, be sure to introduce a small amount of olive and / or flaxseed oil into the diet (a tablespoon per day is enough), avocados, nuts, etc. sea fish.
- Less carbohydrates. Carbohydrates are the main source of energy for the body. And energy must be consumed, otherwise it is stored in the form of all the same fats, the fight with which we have just discussed. Therefore, excess carbohydrates are just as detrimental to waist size as excess fat. It is impossible to completely exclude carbohydrates from the diet, and it will not work. But from the so-called fast carbohydrates - and these are all industrial sweets, baked goods made from white flour, refined sugar, sugary drinks, some fruits - you need to give up altogether. Instead, draw strength from cereals, fresh fruits (apples, pears, citrus fruits, but not bananas or grapes), vegetables, a small amount of whole grain bread and dried fruits (but not candied fruits soaked in syrup). You can afford about 30 grams of dark chocolate a day, but only if the cocoa content in it is at least 75%.
- More protein. Protein and amino acids that make up it are the basic building blocks of all tissues in our body, and it is especially important for building muscles. We will talk about their role in the formation of a thin waist in the section on fitness, but now we will just note that protein, among other things, requires a lot of energy for its assimilation by the body, which means that it not only supplies the body with calories, but also forces them to expend. Therefore, there are no better products for weight loss than those that contain a large amount of protein. And they also include the least amount of fat and carbohydrates: chicken fillet, seafood, egg white. High-protein nutrition allows you to get rid of not only excess fat, but also edema, brings the body into a toned, light state and helps to reduce the waist as soon as possible (of the real possible and not harmful to health) terms.
- Fractional nutrition- An excellent food intake system that works in two directions at the same time. When you eat often and in small portions, the metabolism is constantly at a high level, that is, it quickly processes the incoming nutrients and consumes them just as quickly, not allowing them to be deposited on the sides and waist. At the same time, small portions of food do not stretch the stomach and do not increase its size - which visually reduces the abdominal cavity and the waist seems narrower. Over time, if you adhere to such a nutritional system for at least a few months, your waist will really decrease, and nutrition will often and little by little become a normal and comfortable regime for you. Do not make the intervals between meals more than 2.5-3 hours and eat each time the amount of food that does not exceed a dessert plate without a slide.
- Obligatory breakfast. The first morning meal is the most important for the activation of metabolism, digestive processes and the healthy functioning of the whole body. By eating breakfast, you signal to your body that the day has begun and it is time to get down to business actively: to assimilate and use food constructively. Eat breakfast within the first hour after waking up, then the body will not have time to decide that you are limiting it in nutrition and will not begin to store everything that it will receive during the next meal, but calmly uses food nutrients to build and renew cells. As for the rest of the meals, their schedule is roughly described in the previous paragraph, and dinner should not be too late, so that after it and before going to bed, at least 3-4 hours pass. Then the eaten will have time to be absorbed and will not fall as a dead weight on your waist.
- Adequate amount of water. Water is a universal solvent in nature and the main catalyst for all biochemical processes. And in the human body, a lack of water leads to a slowdown in metabolism and a sluggish flow of all vital functions, including the absorption, consumption and use of nutrients. Losing weight by constantly feeling thirsty is very difficult. And go in for sports too. Therefore, drink at least two liters of clean drinking non-carbonated water daily. Tea, coffee, fruit compotes and juices are not considered as body hydration, because they provoke a loss of moisture in the urine. The water you drink may be mineral, but only table water, not medicinal, with an acceptable concentration of salts. To prevent swelling from forming - monitor the amount of sodium in the body, salt dishes very moderately and discard semi-finished products in which there is several times more table salt than can be considered a healthy indicator.
- Cellulose is necessary for the absorption of nutrients in the digestive tract, and for the intestines. With a lack of hard plant fibers in food, its motility slows down, which leads to constipation and, of course, swells up the stomach. Visually, this spoils the silhouette and does not allow the waist to be thin. Therefore, in order to reduce the size of your waist, you need to improve the work of the intestines. The easiest way is to eat enough vegetables and hard fresh fruits, whole grain cereals. You can additionally consume bran and fiber, which are sold in the pharmacy, and add them to kefir, yogurt and any sweet and not sweet dishes. Fiber itself is tasteless, but it helps in the absorption of other foods.
- Fasting days. This is not a refusal to eat, but the conscious creation of certain conditions for the functioning of the body. They consist in the fact that from time to time any well-established system will not be hindered by a light (just light!) Shake-up, which activates and renews its measured course. In the case of metabolism, this looks like a small difference between the number of calories received from food on different days. For example, if you have a fasting day every Monday, then on Sunday you can afford to eat a cake or candy, knowing that tomorrow they will still be used up by the body to replenish the lack of energy. Even professional nutritionists use this technique, but like all other methods, it is good in moderation. One fasting day a week is enough, during which you will eat only fresh fruit or drink low-fat kefir.
Exercises for a thin waist
Diet alone is not enough to noticeably reduce waist size. You will also have to work physically - that is, go in for sports and tighten the corresponding muscles. The best option is regular physical activity, which allows you to keep the whole body in good shape. But you can also focus directly on those muscle groups that are responsible for the appearance of the area of concern to you. True, with this approach, work on the figure may take longer, and later you will find that the waist volume, although reduced, but other parts of the body require immediate correction. But it's better to start somewhere than just talk about it, so gather your courage and strength and start regularly doing the exercises listed below: 
Slim Waist Lifestyle
Neither diet nor exercise alone will give you the same result as in the complex. Therefore, to reduce the waist, do not neglect either one or the other. But there are some other factors that affect the parameters of the figure. We propose to consider them in the final section of the article to make sure that they gave you a full set of recommendations. These factors include the little things and nuances that surround us every day and, perhaps, do not seem so significant for the formation of a beautiful figure. Meanwhile, a thin waist is the result of systematic and multifaceted work on oneself, and everything is important in it. So remember and keep in mind that the following tools will help you to reduce the waist and create the desired grace (physically and visually): 
- clothing- just a miracle tool in creating visual effects. Just take a look at the classic “new look” silhouette, which can bring almost any figure closer to the classic hourglass standard. Its creator, Christian Dior, conceived a simple and ingenious combination: a wide tulip skirt and a belt located clearly at the waist. Get such things in your wardrobe and a thin waist, as for the promotion, will be "included in the gift set." High, thin heels will enhance the desired effect. Avoid wide tunics, hoodies and tops with horizontal stripes until your waist is really close to the ideal 60 cm.
- Procedures in beauty salons and SPA: mainly massages and wraps. Do not expect a miracle from them, but it is quite possible to count on getting rid of edema. Massage, especially vacuum massage, at the same time activates metabolism and accelerates the breakdown of subcutaneous fat, tone blood circulation and epidermis. Hot wraps and other procedures that affect the surface layers of the skin, smooth it and bring a visual, but very aesthetic result, stimulating further work on oneself.
- Cosmetics for home use- these are scrubs and massage oils and creams. Use the first in the shower, the second after it. Even light pinching of the heated skin will tone it up and speed up metabolic processes, and you are quite able to do them yourself. You can also make cosmetics with your own hands - natural peels are especially good. It is not at all difficult and not expensive to make one from coffee brew, olive oil and honey. Mix these components in equal proportions and massage the steamed skin in the bathroom with pleasure from the consistency and aroma. Rinse off with warm water and apply cream.
- Habits- of course, harmful. Smoking, drinking alcohol, not getting enough sleep ... The purpose of our article is not moralizing and educational work, so we will not waste time talking about the dangers of nicotine and alcohol. Just do not forget that all these components significantly postpone the time when your waist volume decreases. Nicotine slows down the metabolism and interferes with the absorption of vitamins. Alcohol provokes edema. All together does not go well with a healthy lifestyle and the image of a thin, light beauty with a thin waist, firm skin and shiny eyes.
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