Menu to Reduce Your Waistline by 3-5cm in 7 Days
Prolonged sitting, lack of exercise, and an unbalanced diet can lead to excess calorie intake and fat accumulation. As a result, your waist size increases, affecting your figure and leaving many women feeling insecure. Moreover, a larger waist circumference poses several health risks.
Research indicates that a bigger waist size and higher body fat percentage increase the likelihood of developing chronic illnesses. For instance, excess fat thickens artery walls and narrows blood vessels, leading to poor blood circulation and a higher risk of cardiovascular diseases and stroke, ultimately reducing life expectancy. Maintaining a healthy weight and keeping an eye on your waist circumference are crucial aspects of health preservation. A waist circumference above 85cm for men and 80cm for women is an indicator that weight loss is necessary.
To lose weight, you must start with your diet. Here is a sample menu to reduce your waistline by 3-5cm in 7 days for your reference.
This waist-reducing menu is relatively easy to follow.
Day 1:
– Breakfast: 1 boiled corn cob, 1 boiled egg, 1 cup of unsweetened fresh milk.
– Lunch: 350g of stir-fried chicken breast with broccoli and carrots; 120g of brown rice, 1 apple.
– Dinner: Boiled eggs, cucumbers, and winter melon soup cooked with shrimp.
Day 2:
– Breakfast: 2 slices of whole wheat bread, 1 boiled egg, 1 cup of unsweetened soy milk, 1 cup of black coffee without sugar.
– Lunch: 200g of shredded cabbage, 100g of pan-fried chicken breast, 120g of brown rice, half a dragon fruit.
– Dinner: 1 bowl of cabbage soup cooked with mushrooms and tofu, 100g of boiled sweet potatoes, 100g of boiled shrimp.
Day 3:
– Breakfast: 1 bowl of oatmeal porridge, 1 boiled egg, 1 cup of unsweetened soy milk.
– Lunch: 120g of brown rice, 300g of stir-fried lean pork with carrots, half a dragon fruit.
– Dinner: 150g of boiled potatoes, 200g of stir-fried cabbage with tomatoes, 1 bowl of seaweed soup cooked with eggs.
On the fourth day, eat three regular meals with a ratio of 30% meat to 70% vegetables. Eat slowly and stop when you’re about 80% full, avoiding overeating.
From the fifth to the seventh day, you can repeat the menu from the previous days.
Some Things to Keep in Mind When Trying to Reduce Your Waistline
Regardless of whether you’re trying to reduce your waistline, ensure you drink about 2 liters of water daily. You can spread this out over 8-10 glasses throughout the day.
To enhance fat loss, aim for more physical activity. Consider walking 8,000 to 10,000 steps per day.
Additionally, avoid late-night dinners. Going to bed right after dinner can lead to weight gain and various health risks.
For dinner, consume a moderate amount of meat. Eating large quantities of meat in the evening increases cholesterol levels in your body, which, over time, can result in atherosclerosis and coronary heart disease.
Limit your intake of sugary treats in the evening. While these treats may boost your happiness, they are high in energy and fat. After dinner, people tend to relax and move less. Consuming sugary foods at this time makes it easier for fat to accumulate in the body.
The Surprising Benefits of Giving Up Coffee
Coffee is a beloved beverage for many, offering a much-needed boost of energy and focus. However, giving up this beloved brew could present surprising health benefits that you might be unaware of.
“3 Fat-Burning Meals to Help Women Stay Slim and Trim”
If you’re still unsure about which delicious dishes can help with this, the following three options are perfect for you.
Củ Nưa: The Exotic Delicacy Taking the City by Storm at 250,000 VND per kg.
In the hustle and bustle of modern life, city dwellers are constantly on the lookout for culinary delights that not only tantalize their taste buds but also nourish their bodies. Enter the humble Nưa root, a once-obscure vegetable that is now taking the culinary world by storm, with prices soaring to 250,000 VND per kilogram.
The Two Golden Times to Eat Sweet Potatoes for Weight Loss and Improved Digestion
Sweet potatoes are a nutritional powerhouse. Consuming this superfood at the right time can offer a plethora of health benefits.
The Morning Elixir: A Calcium-Rich, Natural Laxative That Helps Manage Blood Sugar
Drinking a glass of mung bean juice every morning offers a plethora of health benefits.
