Raise Your Feet on the Wall
The feet-up-on-the-wall position helps increase blood circulation, relax the body, promote digestion, reduce bloating, and prevent abdominal fat accumulation.
Practice Yoga
Gentle yoga practice before bed improves pelvic bone connectivity, helps the body relax, and enhances the quality of sleep.
The cat-cow pose effectively reduces belly fat. Start the cat pose by kneeling with both hands on the floor, take a deep breath, lower the head, and arch the back up. Then, exhale and transition into the cow pose by relaxing the abdomen towards the ground and lifting the head up. Performing this posture 8-10 times helps release trapped gas in the intestines, flatten the stomach, and slim the waist.
Practice the 360-degree Breathing Technique
Start by placing your hands around the ribcage, with your thumb at the back and the other fingers at the front. Take a deep breath through the nose to expand the chest, then exhale through the mouth while contracting and lifting the pelvic floor muscles. Perform this movement 10-15 times to promote oxygen circulation throughout the body.
Stay Hydrated
Drinking enough water helps eliminate waste, increase energy, and maintain physical activity, which is beneficial for overall health. It is also recommended to drink water about 30 minutes before bed for a more comfortable sleep.
Get at Least 7 Hours of Sleep Every Night
Lack of sleep is associated with larger waist circumference and various health problems. Proper sleep helps optimize body and mind functioning. Adults aged 18 and older should aim for at least 7 hours of sleep every night. Adhering to good sleep hygiene and avoiding caffeine, sugar, or alcohol close to bedtime is also important.
Avoid Sleeping on Your Stomach
Sleeping on your stomach can disrupt breathing patterns, slow down the digestion process, accumulate fat, and strain the lower back. Prolonged tension in the body caused by stomach sleeping leads to fat accumulation.
Take a Warm Bath Before Bed
Taking a warm bath helps warm the body, increase blood circulation, accelerate metabolism, and promote weight loss. Additionally, it helps relax and loosen the muscles, leading to a better and deeper sleep.
Limit the Use of Electronic Devices Before Bed
The blue light emitted by electronic devices can disrupt sleep and delay the production of melatonin in the body. Therefore, it is advisable to minimize the use of electronic devices at least 2 hours before bedtime.
Supplement with Magnesium
Magnesium is an important nutrient that helps reduce stress and relax muscles. Taking magnesium supplements in the evening helps the body relax and improves sleep quality. Foods rich in magnesium are recommended to be consumed in the evening to avoid weight gain.
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