A slim waist line not only looks good, it is an important indicator for heart disease risk. According to the Weight-Control Information Network, women with a waist measurement greater than 35 inches or men with a waist measurement greater than 40 inches appear to have a higher risk of many chronic health problems. This includes heart disease, diabetes, sleep apnea, some forms of cancer and others. While trimming the waist line may not be not easy, there are safe and effective ways to shrink the waistline and maintain the weight loss.
Exercise to Burn Calories
There are no magical exercises, pills or devices that make fat disappear off the waistline. The American Council on Exercise states that it is not possible to spot reduce one area of the body--you won't be able to slim the waist just by doing abdominal exercises.
Exercises that target the waist muscles can help them become stronger and more toned, but to actually shrink the waist, it is necessary to do cardiovascular exercises. This will cause weight loss all over the body. However, ACE also states that patience is required, because the abdominal area is usually the last place that fat loss occurs. Achieving weight loss requires moderate intensity aerobic exercises such as swimming, biking, dancing or walking for at least 30 to 45 minutes on most days of the week.
Eat Fewer Calories
To slim the waist, it is essential to take in fewer calories than are burned off. Weight loss is most successful when it happens slowly at a rate of one to two pounds per week.
Since one pound is equal to 3500 calories, to lose one pound per week, there must be a daily deficit of 500 calories. To lose two pounds, there must be a 1000 calorie deficit. This can happen by cutting back on the calories eaten or by exercising hard enough to burn the calories off.
There are many programs and products that claim to make weight loss happen faster, however, after returning to old habits, the weight usually comes right back.
Strength Train
As mentioned previously, exercise alone will not shrink the waistline but it can tone the muscles. This means that the waist may look trimmer; however, the other benefit is that muscle burns more calories than fat does. Making all of the muscles stronger, will boost metabolism so that the body burns more calories even while resting.
Do resistance exercises two to three times a week working each major muscle group, including the waist muscles, to fatigue. Crunches, waist twists and waist bends will all help tone up the midsection when they are a part of an overall weight loss program.
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