Trying to lose those extra inches around the waist from home can be difficult. Many turn to the use of weight-loss drugs for help. This is often a dangerous and unhealthy method of weight loss. By altering lifestyle habits that are contributing to belly fat, weight is lost in a safe and more permanent way.
Step 1
Start the morning off with a glass of water, even if you drink a cup of tea or coffee as well. Have a drink of water before every meal, then drink another glass with the meal.
Step 2
Don't snack between meals unless you're really hungry; choose healthy options if you do snack. Avoid foods that are processed, have added sugars, salt or are high in fat or calories.
Step 3
Eat five to six small meals each day instead of three large ones so your body will burn the calories more efficiently. Eat mostly whole grains, vegetables and fruits, which add necessary nutrients and fiber to your diet.
Step 4
Improve exercise habits by building up gradually to an exercise routine that you can maintain throughout life. Talk with your doctor to determine what will be safe and effective for your personal health. Start with attainable goals, such as two or three times a week for 10 to 15 minutes per time. Choose an exercise buddy to keep you motivated. Pick a form of exercise you enjoy, like walking, swimming, a local gym class, yoga, dancing or develop your own routine to do at home when the weather is poor.
Step 5
Do strength exercises for the abdominal muscles. Perform these directly following cardiovascular exercise for best results. Do a variety of exercises, like crunches, reverse crunches, bicycles, leg lifts and rotations. Start with three sets of 10 to 15 reps of the exercise of your choice then build to more reps or exercises as you become more comfortable.
Step 6
Eliminate or cut back on alcohol to no more than two drinks a day for a man and one drink for a woman, as drinking too much alcohol can cause more fat to accumulate in the abdominal area.
Step 7
Get seven to nine hours of sleep a night to regulate the hormones ghrelin and leptin, which are responsible for feelings of hunger and fullness.
Step 8
De-stress your life to reduce the production of cortisol, a hormone that promotes fat storage in the abdomen. Learn to do breathing exercises or yoga to help the body relax when you are anxious. Laugh more often and find the positive aspect of stressful situations.
Tips and Warnings
- While the rapidity of weight loss will vary from person to person, the same techniques are useful for everyone. The National Institutes of Health says that safe weight loss is 1 1/2 to 2 lbs a week, so keep that in mind when determining your personal timetable for losing weight.
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