Women tend to gain excess weight around their waist and hips area, especially following menopause when estrogen levels decrease and levels of androgen increase, leading to more fat storage. Much of this fat is stored around your waistline. However, there are ways to control or even reverse the effects of this process. The key is to eat right and exercise regularly. Both can help women lose inches from their waistline fast.
Eating Healthy
Women require fewer calories per day than men, according to the U.S. Department of Health and Human Services, HHS. In fact, its guidelines state that women can consume as little as 1,000 to 1,200 calories a day to lose weight at a healthy rate. This assumes you're eating the right types of food, including those low in sugar and saturated fats. A low calorie diet plan should include plenty of vegetables, whole grains, fruit, non-fat dairy and lean protein sources.
Aerobic Conditioning
The best exercise for women looking to lose weight from their hips, thighs and waistline is aerobic exercise. This includes treadmill workouts, elliptical training, walking briskly, swimming/water aerobics, cycling and step aerobics. To lose inches fast, it's best to train on the higher end of the Centers for Disease Control and Prevention recommended exercise guidelines of 30 to 60 minutes per day. However, if you don't have time to exercise 60 minutes a day at a moderate pace, you can instead exercise at a vigorous pace for 30 minutes to get similar weight loss results. A 160-lb. woman can burn 584 calories per hour by jogging at 5 mph, according to the Mayo Clinic.
Exercises for the Waist/Hips
Targeting your waistline and hips area with resistance exercises can help to tone these areas for a slimmer look. A few of the more effective lower-body resistance exercises include squats, lunges and stair-stepper workouts. You can strengthen your abs using crunches. Resistance bands are inexpensive fitness tools that work great for tightening your hips, thighs and glutes. One exercise you can do is to tie one end of the band to an immovable object near the floor, like a bed post, and the other end to your ankle. You can do leg lifts with the added resistance of the band.
Considerations
Losing weight too fast can be unhealthy, according to WomensHealth.gov. Aim for losing 1 to 2 lbs. per week on average to ensure your body properly adjusts to the changes. You may begin to lose inches from your hips and waist before you notice any changes in body weight. Keep in mind that body weight is influenced by water weight, muscle mass and other factors, not just body fat. Focus more on how many dress sizes you're losing rather than what your scale is telling you.
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