Your waistline is an indicator of your health; dividing your waist measurement by your hip measurement will show your hip-to-waist ratio. A hip-to-waist ratio greater then 1.00 for men and .80 for women classifies you as an "apple" shape, where body fat distributes through the midsection, unlike a "pear" shape which is fat distribution through the hips. An "apple" shape has greater risks of heart disease and type II Diabetes as well as breast cancer. The fat around the midsection is known as Visceral fat, which is found deep in the abdominal area surrounding your intestines.
Step 1
Create a caloric deficit. A single pound is made up of 3,500 calories and a healthy weight loss is 1 to 2 pounds a week. To determine how many calories your body should be taking in, you need to find out what your Total Daily Energy Expenditure, or TDEE, which is the amount of calories your body burns each day between your Basal Metabolic Rate and how active you are each day. According to experts at Calories Per Hour, to find your BMR complete one of these formulas.
For men:
66 + (13.7 X weight in kg) + (5 X height in cm) -- (6.8 X age)
For women:
655 + (9.6 X weight in kg) + (1.8 X height in cm) -- (4.7 X age
Multiply your BMR by the designated activity number. For sedentary people, with little or no exercise, multiply by 1.2; for lightly active people with one to three days of workouts, multiply by 1.375. For moderately active people working out six to seven days a week, use the number 1.55. If you're very active, exercising every day and maybe even twice a day, multiply by 1.725. The sum number is the amount of calories you need to sustain your current body weight.
Step 2
Write down everything you eat. Keeping a food diary will help you count calories and narrow down the parts of your day that put you over your caloric goal, like eating mindlessly while watching television or surfing the internet. Ideally, you would do this everyday, but aim to journal at least three weekdays and one weekend day.
Step 3
Avoid salty foods. A diet high in sodium not only increases blood pressure leading to hypertension but it also causes your body to bloat especially in the midsection. It's recommended by the experts at the Mayo Clinic to keep your daily sodium between 1,500 and 2,300 mg per day.
Step 4
According to the Mayo Clinic, doctors normally recommend about 8 to 9 cups of water per day. According to a study performed at Virginia Tech by members of the Human Nutrition, Foods and Exercise Department, people who drank the daily water recommendation were in lower and healthier weight ranges and took in fewer calories per day compared to participants who did not.
Step 5
Get 150 minutes of cardio in each week, at least. Cardiovascular exercise is a serious fat burner -- swimming, running, dancing and biking are all great ways to increase your heart rate and lean out your waistline. Spot reducing certain areas of your body doesn't work; where you lose weight first on your body is based on the individual. Tone core muscles so once the fat is gone from your waistline you'll have defined muscle. Incorporate crunches, sit-ups and side bends into your workout routine.
Tips and Warnings
- To lower your sodium intake, avoid overly processed and canned foods. Start your day off with a 20 minute jog and a tall glass of water to reach your cardio and water goals. There are plenty of free food journals online and through phone applications to track your calorie intake.
- Before starting a new diet or workout program, check with your doctor.
References
- American Council of Exercise: Q: What is the significance of the waist-to-hip ratio measurement from a health risk perspective?
- Mayo Clinic: Belly fat in women: How to keep it off
- Mayo Clinic: Water: How Much Should You Drink?
- Calories Per Hour: Calculating your BMR and RMR
- Mayo Clinic: Healthy Diet
Member Comments