The waist can be one of the first places that girls tend to gather fat. Women are more predisposed to storing more fat than men due to their higher estrogen hormone levels and lower testosterone levels. Your body needs a certain number of calories to maintain its current weight. If you create a deficit, either by consuming less calories or burning off more with exercise, or with a combination of both, your body is forced to start using its energy reserves -- your fat. Consume 500 to 1,000 calories less than maintenance daily in order to lose one or two pounds a week, notes the Centers For Disease Control and Prevention.
Step 1
Transform your diet to burn off that waist fat with the Weight Watchers points system. The diet focuses on healthy fruits, vegetables, nuts, seeds, low-fat dairy and whole grains. Serving size, number of grams of fiber and fat, and total calories all determine the number of points a meal or snack has. The more weight you lose, the less points you can eat daily.
Step 2
Take up a dance aerobics class to burn off the waist fat. Predominantly populated by women, these classes combine the fun of dancing with meeting of your weight loss goals. The types of music and, therefore, dance, vary widely from Brazilian and South American dance styles like Zumba to Body Jam, street dance and hip hop.
Step 3
Join a step aerobics class to tone your waistline. Step aerobics classes are available for all fitness levels, with the more advanced classes being more high impact training. The routines involve stepping up and down off a raised step or platform. Moves are choreographed into a dancing style. It is an effective calorie burning workout and a toner for the lower body.
Step 4
Take up a Body Combat or Tai Bo class at your local gym to burn the fat. These classes combine dance music with choreographed fight moves, mainly standard kicks and punches. Body Combat and Tai Bo are both non-contact and very popular with women in particular. They are suitable for all fitness levels and provide a fun full-body workout.
Step 5
Take up an active hobby or sport to burn off that excess waist weight. The MayoClinic.com lists activities like tennis, basketball, volleyball, hiking and rollerblading as all being effective calorie burners. It takes the work out of losing the fat and the sports also provide you with competitive and social aspects.
Things You'll Need
- Fruits
- Vegetables
- Nuts
- Seeds
- Low-fat dairy
- Whole grain products
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