Losing weight around the waist isn't just important to fit into your favorite clothing. It's also important to your health. Midsection fat puts you at higher risk for heath issues, such as diabetes and high blood pressure, according to MayoClinic.com. Losing pounds from the waist and midsection will improve your health and make you feel better. The easiest and most effective way to accomplish your goal is by combining cardiovascular activity with diet modifications.
Tone Waist
Side bends are an effective way to tighten the waist. Stand tall and slowly bend your left side until you feel a contraction. Return to standing and repeat the movement on your right side. Complete 10 to 15 repetitions of this exercise on each side.
Another waist toning exercise is side crunches. Lie down on the floor with knees slightly bent. Slowly let your keens fall to the right side and crutch up towards the ceiling. Complete 10 to 15 crunches and repeat the exercise on the right side.
Cardiovascular Activity
Strength training will tone the waist, however, you also need cardiovascular activity to burn fat. Once you lose weight, the waist will appear tighter. For weight loss, you need at least 30 minutes of activity a day. Lose waist fat quicker by choosing high impact activities. For example, low impact aerobics burns 365 calories an hour for a 160-lb. person, while high impact aerobics burns 511 calories an hour, according to MayoClinic.com.
Ice skating burns 511 calories an hour and tae kwon do burns 730 calories an hour. Consult your doctor before starting a new exercise plan.
Reduce Calorie Consumption
Weight around the waist is reduced by burning body fat. Increase your weight loss by using physical activity and a reduced calorie diet. The fastest recommended weight loss is 1 to 2 lbs. weekly. Because 1 lb. of fat equals 3,500 calories, you need to burn 500 calories a day to lose 1 lb. weekly. Burn 7,000 calories a week to increase weight loss to 2 lbs. weekly. As you lose weight, fat around the waist will improve.
Foods to Eat
Some foods are linked to reducing midsection pounds, says Senior Editor Matt Bean of "Men's Health Magazine" in his interview with CBS News. Eat foods high in monounsaturated fats, such as seeds, nuts and avocados. Foods rich in lean protein, including skinless chicken and salmon, are other options. Soy protein sources, such as soy milk, tofu and soy cheeses are also linked to a reduction in midsection pounds. Incorporate these foods into your daily diet.
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