The waist is one of the hardest places on your body to lose weight because it is one of the last places your body will shed fat. The fat around your waist can be linked to fatal conditions such as strokes, heart attacks, cancer and diabetes. You can get rid of the fat around the waist with some hard work and dedication. The key to getting rid of a fat waist is changing your diet, exercising and getting more rest.
Step 1
Get moving. Exercising is the most effective way to get rid of the fat on your waist. The Department of Health and Human Services recommends that adults get two hours and 30 minutes a week of moderate exercise or one hour and 15 minutes of intense exercise as well as a weight training program. However, the Mayo Clinic says you may have to exercise more if you want to get rid of your fat waist and keep it off.
Step 2
Reduce the amount of alcohol you consume. Alcohol has no nutritional benefits. When you consume alcohol, the only thing you are doing is adding unnecessary calories. The Mayo Clinic says you don't have to cut out the alcohol completely, just drink in moderation. Limit your intake to two drinks a day.
Step 3
Reduce the amount of salt you consume daily. If you eat too much sodium, your body absorbs the salt and your body becomes bloated. Stay away from the salt shaker. If you think your food needs more flavor, try pepper or oregano or basil. Buy reduced-sodium versions of the foods you eat. The Centers for Disease Control suggests adults should get only about 1,500mg of salt each day.
Step 4
Get more sleep. If you are sleep deprived, you will want to eat more. The National Sleep Foundation says people who don't sleep enough aren't as motivated to work out as people who do get enough sleep. The foundation recommends getting at least eight hours of sleep every night.
Step 5
Drink water. If you body is not hydrated, your liver cannot work correctly and your metabolism slows down. Drink at least eight 8 oz. glasses of water per day.
Step 6
Eat breakfast to get rid of your fat waist. The sooner you eat in the morning, the sooner your metabolism kicks into action. The faster your metabolism works, the faster you get rid of your fat waist. Eat a breakfast full of protein, like eggs, bananas, whole wheat toast with peanut butter and yogurt.
Member Comments