“I’m watching my waistline” is a popular expression in America. It means a person is actively trying to lose weight or maintain her current weight. Since millions of Americans are either overweight or obese, the need for people to watch their waistlines and avoid weight gain is crucial. With the massive portion sizes served at places like movie theaters and restaurants, it can be difficult for a person to watch her waistline. Yet, changing a few habits is enough to make a significant impact.
Step 1
Decrease your total calorie intake if you are trying to lose weight. The Mayo Clinic states that one pound is made up of 3,500 calories. If you want to lose a pound, you will have to burn more calories than you eat. The Mayo Clinic states that eating 500 fewer calories a day will help you to lose a pound per week, while eating 250 fewer calories daily will help you to lose a pound every 2 weeks. Try using a free online calorie calculator such as www.FitDay.com and recording the foods and amount of calories that you eat in a food journal. Even if you are only trying to prevent weight gain, keeping a food journal will help you to stay on track.
Step 2
Exercise at least 5 days a week for 30 minutes at a time, doing moderate-intensity exercises, as recommended by the American College of Sports Medicine. People who have a lot of weight to lose may even need to exercise for 60 to 90 minutes a day. The American College of Sports Medicine recommends doing both cardiovascular exercises such as jogging or swimming and strength training exercises like lifting weights. The combination of both types of exercises will help you to burn the most calories and avoid weight gain.
Step 3
Avoid foods that cause stomach bloating such as cabbage, broccoli, cauliflower and Brussels sprouts. The Mayo Clinic states that these foods tend to trap excess gas in the intestines, which can lead to both intestinal discomfort and stomach bloating. Though they don’t contribute to weight gain necessarily, these foods may make your waistline appear wider. Even carbonated sodas and chewing gum can cause stomach bloating, according to the Mayo Clinic.
Step 4
Carry healthy, low calorie snacks with you everywhere you go. One of the hardest parts of watching your waistline is eating out when you are busy or on the go. Instead of pulling over for a burger after a long day at work, eat some celery and carrot sticks in the car. Sneak a bag of grapes into the movie theater instead of buying the candy or popcorn. If you’re invited to a dinner party, bring a healthy dish to share, such as a fruit salad. This way, there will be at least one low-calorie dish that you can enjoy.
Things You'll Need
- Food journal
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