If you have an apple-shaped body, it can have an emotional and physical impact on your life. For years, scientists have observed that an apple-shaped figure or a big beer belly is a health risk, according to USAToday.com. Make adjustments to your lifestyle for the fastest way to lose inches off the waist. In addition to feeling better about yourself, losing belly fat also reduces your health risks.
When you have fat around your waist, you're at high risk for the development of visceral adiposity. This is deep, internal fat that ends up surrounding your body's major organs. These are the very same organs that are pivotal for proper functioning. The more visceral fat you carry around, the higher your chances of developing insulin resistance, heart disease and other metabolic syndromes, according to MedicalNewsToday.com. By losing inches from your waist, you'll reduce your disease risk.
If you want to lose weight fast, you need to follow a healthy diet. Replace foods that are high in calories with high-nutrient foods that are low in saturated fat, sugar and sodium. Lean beef, fish, poultry, eggs, fruits, vegetables, low-fat dairy and whole grains are all healthy options. To promote faster weight loss, reduce your caloric intake. Reduce your caloric intake by 500 to 1,000 calories a day to lose about a pound or two a week, according to the Centers for Disease Control and Prevention. This will help you lose weight throughout your body.
All forms of cardiovascular training burn calories and increase your aerobic capacity. The fastest way to lose your waist fat is by doing cardio on a consistent basis for a long enough time frame. According to the American College of Sports Medicine, 30 minutes of cardio performed five days a week is sufficient for health benefits, while 60 to 90 minutes will promote weight loss. Follow the higher end of these guidelines to lose inches off your waist.
Implementing a regular weight training routine utilizing moderate weights for three days a week builds lean muscle tissue. The weights should be heavy enough that you can only perform six to 12 repetitions per set for four to six sets per exercise. Compound exercises -- exercises that involve two or more major joints -- should be included in your routine because they engage several muscle groups. Bench presses, front presses, lat pulldowns, barbell curls and squats are examples of compound exercises. Weight training helps with waist reduction because it increases your metabolic rate, thus burning more calories even while you sleep.
Toning Abdominal Muscles
Ab toning exercises help tighten and tone your waist line while you're burning fat. While such exercises don't technically result in weight loss, they do give your waist a leaner and more defined appearance. Target all areas of your waist with such exercises as leg raises, scissor kicks, bicycle crunches, Russian twists and sit-ups.
- USATODAY.com: Belly Full of Danger; Nanci Hellmich; Feb. 25, 2003
- Medical News Today: Dangerous Visceral Fat Builds Up If You Don't Exercise; Christian Nordqvist; Sept. 15, 2005
- Centers for Disease Control and Prevention: Losing Weight
- ACSM Fit Society Page; Effects of Strength Training on Resting Energy Expenditure; Wayne Westcott, Ph.D.