Dedication to regular exercise and healthy eating is the best way to reduce fat from around the waist, as well as your total body fat percentage. According to MayoClinic.com, it is not possible to spot reduce a specific area of the body. To burn fat from any area of the body, you must strive to reduce your overall body fat. As you reduce your body fat, you will see the fat from around your waist reduce. Changing your lifestyle to include exercise and healthy food choices will help you burn fat and keep it off. Talk to your doctor before beginning a new exercise routine.
Step 1
Get moving. Incorporate cardio into your daily routine to burn fat from your body, including your waist. Run, swim, walk take an aerobic class at the gym or go for a bike ride for at least 30 minutes each day. Make sure you are getting your heart rate up to burn calories. To lose 1 pound of fat, you will need to burn 3,500 more calories than you consume. If you exercise and burn an extra 500 calories per day, you should see a 1-pound weight loss after seven days. Cardio also helps to speed up your metabolism. The higher your metabolism, the more calories you will burn each day.
Step 2
Change your diet. Replace foods high in fat and sugar with fruit, vegetables and whole grains. Nutrients found in fruits and vegetables will not only give you the energy you need for exercising, but will also keep your digestive tract functioning properly and give you a full feeling, which will eliminate the desire for unhealthy snacking. Replace red meat with fish and chicken. Avoid carbonated beverages and salty foods to prevent bloating as well as excess alcohol consumption, which can lead to fat storage around the stomach area.
Step 3
Tone your abdominal muscles. Do various crunches targeting your upper and lower abdominals and also your obliques. Crunches should be done at least three days per week after you have warmed up your muscles with a cardio workout. The standard crunch works all abdominal muscles. Lie on your back with your feet on the floor and knees slightly bent. Keeping your arms crossed over your chest, slowly lift your chest off the floor toward the ceiling and lower back down. You can also tone your obliques with the standard crunch by shifting your legs over to one side and still lifting your chest up toward the ceiling.
Tips and Warnings
- According to MayoClinic.com, excess fat in the abdominal area increases your risk of heart disease, breast cancer, diabetes, high blood pressure, gallbladder problems, metabolic syndrome and colorectal cancer. It is important to reduce your overall body fat, thus reducing the fat around your waist to help prevent these problems from occurring.
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