Trimming down your waist not only benefits your appearance, but it benefits your health as well. According to the Mayo Clinic website, excess fat in your waistline has been linked to an increased risk for diabetes, high blood pressure, breast cancer and heart disease. Because belly fat accumulates over time, you need to incorporate a lifestyle that includes exercise, eating less unhealthy foods and performing abdominal exercises in order to get rid of it. Consult with your health care provider before beginning any new activity or diet plan.
Step 1
Reduce your daily caloric intake. Keep a diet diary for two weeks and record the amount of calories that you consume from foods and beverages. Determine a daily average for calories consumed. There are 3,500 calories in a pound of fat, so if you reduce your daily caloric intake by 500 to 1,000 calories, you should lose 1 to 2 lbs. a week. Avoid foods that are high in fat, such as the visible fats on meat and pork or fried foods. Fat contains 9 calories per gram, while protein and carbohydrates yield 4 calories per gram. Consume fresh fruits and vegetables, fat-reduced dairy products, legumes, lean meat and fish. Stay away from products with white sugar, such as candy, cookies, pies, doughnuts, soft drinks, jellies, cakes and sweet rolls. Substitute water, or unsweetened tea, for beverages with sugar.
Step 2
Begin exercising aerobically every other day. Examples of aerobic exercises would be brisk walking, jogging, indoor and outdoor cycling, rowing, and running. Aerobic exercise is an effective way to burn extra calories. According to the Mayo Clinic, a 160 lb. person burns 277 calories walking at 3.5 miles per hour for 60 minutes. The same person would burn 584 calories by jogging at 5 miles per hour for 60 minutes. Make sure that your heart rate is in your target zone while performing your aerobic exercise.
Step 3
Perform strength training exercises on the days you are not exercising aerobically. According to the Mayo Clinic, some research shows that strength training is effective for trimming your waistline. Strength training will also increase your lean body mass, which will increase the amount of calories you burn at rest. Perform strength training exercises on each major muscle group. Talk to your doctor about an appropriate strength training program for your physical condition.
Step 4
Perform targeted abdominal exercises. While you can't "spot" reduce problem areas by performing targeted exercises, abdominal exercises will strengthen and firm your abdominal muscles. According to yhe Mayo Clinic, exercises such as pelvic tilts that target the lower abdominal muscles, are effective at firming your waist. Also, crunches and sit-ups with your knees bent will strengthen your abdominal muscles. Start by performing two sets of 20 repetitions of each exercise. Perform your abdominal exercises as a warm-up prior to your strength building workout.
Tips and Warnings
- Consider joining a local gym so you will have access to a variety of strength training and electronic equipment.
- Consult with a fitness professional before you begin a strength training program. Attempting to lift weights without supervision can limit the effectiveness of your routine, and also lead to possible injury.
