Women’s undergarments include tummy-control pantyhose, panties, high-waisted shorts, body suits, camisoles, and tank tops made of Lycra, elastic, or some combination. Most mainstream undergarment brands for women carry control top styles, but the most popular include Spanx, Soma, and TC Shaping. Buy your normal size and expect it to run small. There are many options for men, including Spanx or Sculptees brand tank tops for men that target the abdominals. These are essentially compression shirts that whittle the appearance of the midsection. While results will vary, these companies claim their products can reduce the midsection by 3 – 5 inches (7. 6 – 12. 7 cm).
Some celebrities swear by corseting as a weight loss mechanism, and although doctors say it won’t actually help you lose fat cells, it can help you lose weight by cinching in your stomach as you eat so that you don’t have as much room to overeat. [3] X Research source In addition, the fat cell can expand or shrink, according to how much fat it is storing. Be careful about wearing these too tight or too frequently. Because they can reduce your stomach capacity, you might vomit after eating even a normal sized meal. They can also contribute to heartburn and compress your organs. [4] X Research source Purchase your corset at a store with a knowledgeable sales staff, who can help you fit it correctly and learn to lace it appropriately so that it is not too tight.
The aesthetician will start by massaging and applying a body scrub to your midsection, which will then be rinsed in a shower. The body scrub will contain a variety of herbs and minerals thought to cleanse the skin of impurities and reduce the appearance of fat or cellulite. The body will then be rubbed with a lotion or oil containing other emollients and properties. Next, the midsection will be securely wrapped in linen, plastic, or thermal sheets, and then an electric heated blanket will be used to warm the body for about 30 minutes, which will cause sweating. This step, in particular, is thought to remove impurities and reduce the appearance of fat. After removing the blanket and wraps, the midsection will be massaged again to increase blood flow. While this process is not supported for weight loss, many clients feel that it reduces the appearance of stomach fat and cellulite, especially with repeated treatments. Due to the sweating process (and loss of water weight), it is not uncommon for clients to experience a loss of a couple of inches, although this will be temporary. [6] X Research source
Hydrate. In many cases, water retention is the body’s effort to prevent dehydration when you are not taking in enough water per day. This is especially true in hotter months. Be sure you are drinking at least eight 8-oz glasses of hydrating fluids a day (or 2 liters), which will help flush out your system and reduce bloating and puffiness. [7] X Research source Reduce your sodium intake. Excess salt causes the body to retain water. Processed foods and restaurant foods are the major sources of sodium for the average American. These foods account for about 75% of the sodium in the diet. You should consume no more than 1,500 mg of sodium per day, which is a little over 1/2 teaspoon of salt. [8] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Reduce your alcohol and coffee consumption. These drinks are known to cause dehydration, which can cause water retention in the body (as the body struggles to hold onto whatever water it can).
Avoid carbonated beverages, even those with zero calories like carbonated water. Beverages with air in them fill your abdomen with air, which causes a bloated appearance. Avoid smoking. Smokers who inhale smoke also tend to swallow it, which bloats their stomachs. Avoid chewing gum and talking while eating. Both of these habits lead to swallowed air.
When you sit, your buttocks should touch the back of your chair, and all three normal back curves should be present in your back (meaning a small towel or washcloth rolled up should fit above your buttocks). [9] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source When you stand, keep your shoulders back, pull in your stomach, and keep your feet about a hip-width apart. [10] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If you’re willing to do a little exercise, movements that strengthen your core and back can make it easier to maintain your posture while tightening up the muscles around your midsection. Try adding a few light crunches and easy back exercises to your schedule as you improve your posture.
While everyone’s sleep needs are different, the majority of adults need about seven to nine hours per night. Children and elderly people tend to need more. [12] X Research source
If you don’t have anyone in your family or circle of friends who is interested in health-conscious activities, don’t be afraid to make new contacts. Join an intramural sports team or start participating in pickup games at your local park. Take a healthy cooking course or join a spin class at your local community center. There are many healthy ways to meet people — it’s up to you!
A person’s weight can fluctuate by as much as 10 pounds from day to day. To get an accurate average, measure yourself at the same time every day (like right after you get up). At the end of the week, add up your measurements and divide by seven. The number you get will be close to your “true” average weight.
The health benefits of water are well-documented. Drinking water energizes muscles, keeps skin looking healthy and clear, and provides a boost of energy. [15] X Research source Best of all, it’s zero-calorie, so you can drink as much as you want. See our tips on working water into your daily schedule for more great ideas. Don’t be fooled into swapping soda for fruit juice, which is full of calories. The process of juicing removes all the healthy fiber from fruit and leaves nothing but sugar behind. [16] X Research source Stick with water or zero-calorie flavored waters for the most tummy-friendly hydration.
One convenient way to reduce your portion sizes is simply to use a smaller plate. Smaller plates can make the same amount of food appear larger due to something called the Delboeuf illusion. [18] X Research source You’re essentially “tricking” your brain into being satisfied with less food.
Many common foods have serving sizes that are easy to visually memorize. A few common examples are below (you can view more here): Vegetables and fruit: about the size of your fist Meat, fish, or poultry: about the size of your palm (minus the fingers) Cheese or fatty spreads: about the size of your thumb Carbohydrates (rice, pasta, etc. ): about the size of a cupcake wrapper
Ensure that your breakfast contains at least one item from three food groups: dairy, fruit, and grains. [20] X Research source If you are on a high-protein, low-carbohydrate diet, you could have eggs and cheese. The important thing is that food intake in the morning actually gets your metabolism going, and you do not remain in the fasting state A healthy breakfast for a 150-pound adult is about 300 – 400 calories.
Eat fresh fruits and vegetables instead of processed snacks. Processed foods have added preservatives, artificial ingredients, and are often full of carbohydrates, sugar, and fat. Fresh foods give you more nutrition per calorie than processed, carbohydrate-heavy snack foods like chips or crackers. Processed foods also tend to contain more salt, which retains fluid and can lead to excess weight stored around the midsection. Never snack directly out of the bag or carton. One study found that people given a large bucket of popcorn ate 44% more popcorn than those given smaller buckets. It’s much easier to overeat when a large portion of food is in front of you. Instead, pour one serving of the snack into a bowl, then put the package away.
Plan what you will order ahead of time. Many restaurants have websites with complete nutritional information for their menus, so you can make a smart choice before you even leave your house. [22] X Research source When you’re at a restaurant, ask the waiter to bring a takeout container at the same time as your food. Measure out one portion, then put the rest in the container right away. You’ll be less tempted to mindlessly continue eating as you talk with your companions. When dining at another person’s house, don’t be afraid to ask for a small portion. This way you can clean your plate, instead of leaving a portion of food behind and potentially offending your host. When shopping, pick individually-sized foods, rather than foods that come in large containers. For instance, instead of buying a carton of ice cream, pick up a package of popsicles or ice cream sandwiches.
Filling foods that offer longer periods of satisfaction include whole-grain breads, rices, and pastas, oats, nuts, water, lean meats and fish, eggs, green vegetables, beans, and legumes. [23] X Research source Non-filling foods include sodas, processed snack foods, “white” breads, rices, and pastas, candy, and starches.
Take time to eat your food. Concentrate on chewing each bite 10 – 20 times and take sips of water between each bite. Set the fork or spoon down between each bite. If you can, eat with someone else so you can pause to chat during your meal. Try setting a timer for 20 – 30 minutes at the start of your meal. Pace yourself so that you don’t take the last bite until the timer goes off. When you finish your food, take a break from eating, even if you still feel a little hungry. Give your body a chance to register as having a full stomach, which can sometimes take a while. Only help yourself to seconds if you still feel hungry after another half an hour.
One common cause for rushed, panicked eating is being late to school or work. Fixing this is a matter of adjusting your schedule. Consider getting up earlier so you have a chance to enjoy a relaxed breakfast before you leave.
There are also a variety of free websites and apps that make it convenient to keep track of your daily food choices. Myfitnesspal and Fatsecret. com are two popular, easy-to-use choices. [26] X Research source [27] X Research source
