Every year, Americans waste money and hope on fad diets, gimmick-slimming products, questionable weight-loss supplements and books filled with empty promises of how to lose inches fast. The U.S. Food and Drug Administration warns against health fraud in weight loss products and bogus supplements, such as products that claim you can eat as much as you want and lose weight. Safe strategies to lose inches off your waist include sticking to a healthy weight-loss diet and toning your abdominal muscles. Toning your abdominal muscles helps to flatten your belly, advises MayoClinic.com.
Exercise
Step 1
Learn how to do abdominal toning exercises in correct form. Using correct form while exercising your abdominal muscles helps to protect you from injury. The U.S Navy website recommends performing a curl-up with your knees raised, your lower back flat--and lifting your shoulders only 30 percent from the floor.
Step 2
Perform leg raises for your lower abs, if you're strong enough. Lie down on a mat and raise both legs slowly as far as you're comfortable. Stop if you feel any strain. Slowly, lower your legs. Keep the movements smooth and under control so that your abdominal muscles work during both the lifting and lowering movements. Moving slowly increases the exercise intensity. Perform as many repetitions as you can comfortably complete in correct form.
Step 3
Lie on your side with your lower arm resting on the mat at a 90-degree angle from your torso. Raise your torso, supporting your body with the side of your foot and your forearm. Check that your body makes a straight line from your feet to your head.
Step 4
Concentrate on holding your body straight and feeling the muscles along your side working. Breathe normally and count how long you can comfortably hold the position. Slowly lower yourself to the mat. Repeat the exercise on your other side
Step 5
Engage in daily, moderate exercise, recommends MayoClinic.com. Walking, dancing, biking and other similar exercises all help to burn fat and slim your waistline. Start with the amount of exercise you are able to do without strain, such as a 20- to 30-minute walk. Increase your time as you become more fit. Write the time you spend exercising on a calendar; keep track of your total exercise time each week.
Healthy Diet
Step 1
Eat foods with fiber throughout the day, such as whole grain wraps, whole grain pasta, oatmeal, buckwheat pancakes and whole fruits and vegetables. These foods help you feel full longer. The Harvard School of Public Health states that fiber helps with weight control and blood sugar management.
Step 2
Choose a healthy, balanced diet with fresh vegetables, fruits, whole grains, lean protein and a moderate intake of healthy fats. MayoClinic.com recommends paying attention to energy density, the number of calories in relationship to food quantity. For example, deep-fried foods have a higher energy density than green salads.
Step 3
Avoid foods that contain a high calorie count in a small serving, such as desserts and processed foods. Instead, choose foods, such as fruits and vegetables, that allow you to eat larger servings for fewer calories.
Tips and Warnings
- Set an exercise schedule and stick to it. Make appointments with friends to exercise. Keep healthy snacks on hand.
- Consult with your doctor about diet and exercise and any health concerns. Avoid extremely low-calorie diets and fasting--these tactics can harm your health, cause muscle loss, and slow down your metabolism so that you regain weight faster. Avoid unproven weight-loss products.
Things You'll Need
- Exercise mat
- Calendar
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