Having a slim waistline is appealing from both a visual and health standpoint. In women and men, the smaller your waist the less risk you have of dying from "all-cause" mortality, according to Eric Jacobs, lead researcher in a 2010 study published in the "Archives of Internal Medicine." The study found that waist circumference was more important than the body mass index of the participants. Dedicated exercise and proper diet can help you slim your waist line.
Step 1
Eat the right types of foods to help your body naturally reduce belly fat. Two studies, one published in a 2007 issue of "Diabetes Care" and another published in the October 2009 issue of "Nutrition, Metabolism & Cardiovascular Diseases," led by Juan Panigua and Peter Clifton, respectively, found that foods high in monounsaturated fats and protein helped lessen belly fat. Nuts, olives, dark chocolate, seeds and cold-water fish have monounsaturated fats -- while lean meats, skim milk and Greek yogurt are healthy protein choices.
Step 2
Perform aerobic exercise such as jogging or walking to slim your waistline. Cardiovascular exercise burns more calories than sitting, reduces the amount of fat throughout your body and strengthens your muscles. The University of Maryland Medical Center states that you will lose more weight in your abdominal region walking briskly than by just doing sit-ups.
Step 3
Add five minutes of cardiovascular exercise to your sessions each week until you are working out for between 45 and 60 minutes. The longer you exercise, the more calories you burn. In addition to increasing the number of minutes you exercise, workout with greater intensity.
Step 4
Employ proven abdominal strengthening exercises to tone the underlying muscles of your abdominal region. The American Council on Exercise found five different crunch variations to be particularly effective for toning your abdominal muscles. Choose one or two of the following exercises to perform every other day: Bicycle maneuver, long arm crunch, reverse crunch, traditional crunch and the vertical leg crunch.
Step 5
Engage your core abdominal muscles by adding static and bodyweight exercises to your weekly routine, according to the Mayo Clinic. Lay on your stomach and support your body for 15 to 20 seconds with just your forearms and toes to perform core-strengthening planks. Turn to your left and right side to work your oblique abdominal muscles. Do either full or half body push-ups for further core strengthening.
Tips and Warnings
- Engage your abdominal muscles by pulling in your navel toward your back and standing up straight. Exercise aerobically most days of the week. Limit your caloric intake, if you need to lose weight.
- Consult with your doctor before beginning any exercise or weight-loss program.
References
- Archives of Internal Medicine: Waist Circumference and All-Cause Mortality in a Large US Cohort
- Monounsaturated Fat--Rich Diet Prevents Central Body Fat Distribution and Decreases Postprandial Adiponectin Expression Induced by a Carbohydrate-Rich Diet in Insulin-Resistant Subjects
- Nutrition, Metabolism & Cardiovascular Diseases: High Protein Diets Decrease Total and Abdominal Fat and Improve CVD Risk Profile in Overweight and Obese Men and Women With Elevated Triacylglycerol
- University of Maryland Medical Center: Exercise Glossary
- American Council on Exercise: New Study Puts the Crunch on Ineffective Ab Exercises
- MayoClinic.com: Slide Show: Core Exercises
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