That's how you stay slim
- by Nelo Kelis
- 7 months ago
Keeping the figure is not easy, especially after a strict diet. Who has finally reached his desired weight, of course wants to keep that. That requires discipline, but it's not that hard. These tricks help.
It is not easy to hold the figure. Especially in the cold season, when you prefer to cuddle up home night after night and make yourself comfortable with various snacks in front of the TV. Unfortunately, you quickly lose track of all the calories you have taken. And those who do not move very much risk losing shape. But that does not have to be! Winterspeck has no chance with a few simple tricks.
1. Three solid meals a day
Regulated meals are the key to feel-good weight. Who eats constantly in between, gives the body hardly a chance to burn fat. Therefore, ideally four to six hours should be between meals. If in between the small appetite reports, healthy snacks such as nuts or fruit are recommended, which do not raise the blood sugar level so quickly and saturate for a long time.
Even vegetables, whole grains and low-fat dairy are ideal ingredients for a quick snack. Appetite is often mistaken for thirst, so at the first sign, you can grab water or unsweetened tea.
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2. Eat lots of fruits and vegetables
Especially in winter, a lot of fruit and vegetables should be on the menu. The vitamins contained therein strengthen the immune system, and the fiber (especially in apples, plums and cucumbers) helps the body digest. Vegetables also have few calories and fill the stomach. Experts recommend one to two hands full with each meal.
To eat healthy food
3. Reduce carbs in the evening
Carbohydrates, such as those found in pasta, bread or rice, provide the body with energy. Ideally, they are consumed at noon, as the body can access this energy for the rest of the day. However, anyone who eats a large plate of pasta in the evening drives up insulin levels - the excess glucose is stored in the form of body fat during sleep.
Better, you bet on a light, protein-rich dinner. Thus, the insulin release remains low and the body does not have to concentrate on digestion at night, but can go into the fat burning phase.
Reading tip: Fitness training and strength training at home: Which devices help with training
Perfect curves - slim waist for the hourglass figure
Perfect curves only come into their own through a narrow waist. Here are the best tricks to put your hourglass figure in the limelight.
Perfect curves - an hourglass figure captivates with its feminine shapes. Back and shoulders are about the same width as the hips. For perfect curves, the waist is narrow, the overall picture harmonious and the body is supple.
With such an hourglass you twist men's head and make the perfect figure on the beach. Even if the individual physique is not fundamentally changeable: A targeted training for waist and hips is the right turn for perfect curves.
Tight contours: In addition to a firm waist, it is important to tighten the entire contours. Running as endurance training is the best way to break down fat, build muscle in the right places, and keep the entire body slim and firm. In addition to running, training on the cross-trainer or the bike, inline skating or Nordic walking as an endurance sport is also perfect for perfect turns. Best two to three times a week for 30 to 45 minutes.
Narrow waist: All sports that stress the deep muscles and strengthen the middle of the body ensure a firm waist and a flat stomach. These include, for example, Pilates, yoga and all kinds of dance. For example, Dita von Teese trains her extreme hourglass figure with ballet lessons and Pilates. Her further insider tip for perfect curves: trampoline workout - not only keeps you fit, but also works wonders against stress.
If you want to work out at home, the following exercises will bring out perfect curves:
Exercise 1: Lay on a gym mat on your back. Raise your legs at a 90-degree angle, hands on the head. Alternately move one leg forward from this position. With the elbow pull in the direction of the knee of the pulled leg. Repeat 15 times per leg.
Exercise 2: Lay on your side, shoulders and hips do not tilt forwards or backwards. Legs long. Feet, pelvis and shoulders form a line. Put your head on your lower arm. The upper arm is long, the finger syringes move in the direction of the feet, causing the upper body to release towards the hip. Lift each side 10 to 20 times. If you want, you can also fold your arms over your chest and lift your upper body and legs at the same time.
Exercise 3: Lie on one side with your legs bent. Support on the forearm. Press the pelvis upwards to create a cavity between the waist and the floor. Knees and lower legs stay on the floor. Slowly lower the pelvis again, but do not drop it completely and push it back up. Repeat every page 10 to 15 times.
Slender thighs, Crisp buttocks and beautiful hips
Exercise 1: Stand hip-width, hands on hips. Take a lunge forward. Keep the upper body straight. Now bend the back knee towards the ground. The movement goes down, the center of gravity of your body should stay in the middle between the front and back leg, the front knee is above the foot. Shift the weight to the heel of the front foot. Perform the exercise slowly and always with the same leg. After 20 to 30 repetitions, switch sides.
Exercise 2: Stand up straight and then slowly lower the buttocks backwards as if you were sitting down. At the same time stretch your arms forward. The weight is on the heels. Hold this position briefly, then come back to the starting position. The belly is firm. Repeat 15 to 20 times.
Exercise 3: Quadruped Stand - knees and palms are on the floor. The head is in extension of the spine. Lift one knee to the level of the hips, the leg is bent 90 degrees, the sole points to the ceiling. Push the foot towards the ceiling. Repeat with this leg 20 times, then the same with the other leg as often.
For a beautiful silhouette, perfect curves and an upright posture, the lower back is also significantly responsible. Here is our tip to strengthen it: Lie on your stomach and bring your hands to your temples. Lift the head and upper body while exhaling, making sure that the neck remains relaxed. Return to the starting position when inhaling. Repeat the exercise 10 times and make a great figure.