Losing fat around your waist requires the age-old combination of diet and exercise. Specific diet techniques, such as avoiding refined carbohydrates, and certain workout methods, such as interval training, can help you lose weight even faster around your midsection. According to a 2007 study published in the "European Heart Journal," shrinking your waist can reduce your risk of having a heart attack.
Step 1
Eat whole grains instead of refined flour and sugar and you'll reprogram your body to store fat away from your middle, according to a 2008 study published in the "American Journal of Clinical Nutrition." The study found that people reduced belly fat when they made the simple swap from refined grains and sweets to whole grains such as wheat, brown rice and quinoa.
Step 2
Eat foods richer in monounsaturated fats than carbohydrates to lose weight around your waist. A study published in the July 30, 2007, issue of "Diabetes Care" saw a reduction in belly fat when study participants chose monounsaturated-rich foods versus carbohydrate-rich foods. Researchers observed these results after only 28 days on the altered diets. Foods rich in monounsaturated fats include nuts, olive oil and avocados, all typical of a Mediterranean diet.
Step 3
Exercise vigorously to lose more weight around your middle. Chose intense cardiovascular exercise such as running, swimming or cycling and you'll help burn belly fat.
Step 4
Drink water to flush out stored water weight from your middle. Dehydration and excess salt consumption can both lead to water retention, making an otherwise slender stomach look puffy and bloated.
Step 5
Eat fiber to keep you fuller longer and prevent constipation, which also contributes to a bulging midsection. Increase your fiber daily until you reach the recommended amounts of 25 to 35 grams per day. Whole grains, fresh produce and beans all offer filling fiber.
Step 6
Reduce total calories consumed to lose weight around your entire body, including your waist. A reduction of 500 calories per day typically yields a 1 pound weight loss over the course of one week. Eat at least 1,200 calories each day to prevent muscle loss.
References
- "American Journal of Clinical Nutrition"; The Effects of a Whole Grain-Enriched Hypocaloric Diet; Kather HI et. al; 2008
- "Journal of Applied Physiology"; Inactivity, Exercise, and Visceral Fat; October 2005
- "European Heart Journal"; Waist Circumference and Waist-to-Hip Ratio as Predictors of Cardiovascular Events; 2007
- "Diabetes Care"; Monounsaturated Fat-Rich Diet Prevents Central Body Fat Distribution; Paniagua JA et. al; 2007
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