A combination of healthy eating and increased exercise will help you tighten your belt and shed inches off your waist -- although keep in mind that you cannot "spot reduce" fat in any one area of your body. Because everyone has a different metabolism and genetic makeup, people will lose weight and inches over varying amounts of time. Medical professionals recommend striving for no more than 1 to 2 lbs. of weight loss per week. Some people may see a reduced waistline in this amount of time, while others must lose more weight first. There are a few surefire ways to start your body on the fast track to slimming down.
Count Calories
It's important to consume the right amount of calories to keep you full, but not so many calories that you gain weight. Ideally, you should create a calorie deficit in your day to lose inches. This means that the amount of calories you take in through food and lose through exercise should be less than the amount you require to maintain the weight you are at now. To lose a pound, you must have a caloric deficit of 3,500 calories; this translates to a 500-calorie deficit per day, to safely lose a pound a week.
Healthful Diet
Fill up with lean protein which is low in calories and very filling. Eat as soon as you wake up and have at least a small snack every three to four hours. Increase your water intake and decrease your sodium, to ensure you lose water weight, which can increase your waist size. Eat less refined carbohydrates and fat. Instead choose whole grains and high-fiber foods like whole-grain bread, cereal, and fruits and vegetables.
Increase Cardio
It's difficult to lose inches through diet alone. Aim to do a cardio workout at least four or five times a week. Your intensity can vary between easier and harder days, but the duration should be 45 minutes to an hour. Running, walking, jogging, the elliptical and sports like soccer and basketball are all great ways to burn calories. If you have knee issues, try biking, swimming or rowing. Whatever you do, keep the intensity high and add intervals to increase the calorie burn.
Strength Training
To speed up your metabolism and increase the overall calories you can burn in a day, add strength training to your workout two to three times a week. You will increase muscle mass, which takes up less space than fat, thus firming up flabby areas of the body. This will also help ensure that you're losing fat and not muscle weight. Your waist will benefit from any muscle work you do, as the body sheds fat from all over, not just the muscles you are working. Weight training can be done at home or at the gym, using everything from your own body weight or resistance bands to dumbbells, barbells and machines. It's important to note that exercises that target the waist will not necessarily speed up weight loss in that area. Everyone's bodies tend to shed weight from certain places first.
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