Flush fat with feel-great strategies
“Adding self-care practices to your routine can get the lymph system flowing,” says Dr. Weinberg. Jumping on a mini trampoline (see page 26) is a great place to start, and consider adding these feel-good strategies for faster slimming.
Breathe from your belly. “Slow, deep breaths activate abdominal muscles to assist lymph flow,” says Dr. Weinberg. To do: Place your hands on your belly. Inhale, expanding your belly as you count to three. Exhale, relaxing your belly as you count to three. Repeat five times, taking deeper breaths each time.
Try self-massage. “Lymph flow increases during lymphatic massage,” asserts certified lymphatic therapist Lisa Levitt Gainsley, author of The Book of Lymph. “You’ll instantly feel refreshed.” To do: Lying down comfortably, massage your abdomen clockwise with the palms of your hands. Next, starting at your navel, massage downward toward your pelvic bone. Then, using your palms, scoop from your right hip toward your navel; from the bottom right of your rib cage toward your navel; from the bottom left of your rib cage toward your navel; and from your left hip bone toward your navel. Finish by massaging clockwise all around your abdomen again. End with five deep breaths. Repeat at least three times a week, says Gainsley. “This will eliminate congested waste, break up tight connective tissue and keep your bowel movements regular to help you lose inches.”
Brush your skin. “The natural bristles of a dry brush encourage lymph movement to help move built-up toxins,” says Dr. Weinberg. “I dry-brush my body for 10 minutes each morning.” To do: Using a firm-bristled brush, make long, gentle strokes toward your heart, paying special attention to the feet, neck, chest and abdomen. The payoff: Stanford University doctors report that dry-brushing daily reduces bloat within 10 days.
Roll it out. A “foam roller,” which looks like an oversize pool noodle, is a self-massage tool that stimulates movement of lymph fluid. “Foam rolling awakens the lymphatic system,” explains trainer-to-the-stars Lauren Roxburgh, founder of the virtual Aligned Life Studio. “It helps release stuck toxins, oxygenates the blood and reduces inflammation.” Look for a “medium compression” roller for as little as $20, then download Roxburgh’s free foam roller guide at AlignedLifeStudio. com/body-reset-guide.