Losing inches off your waist in a matter of days requires a combination of different approaches. They include changes in the amount of food you eat, the quality of food you eat and the exercise you do. Since no exercise and diet plan will spot-reduce fat, you must concentrate on general weight loss to lose the fat around your midsection.
Step 1
Decrease the amount of food you eat. Lowering your calorie intake is a crucial component in losing weight. To lose weight, you must burn more calories than you eat. This is called having a calorie deficit. To lose a pound of fat, you must have a deficit of 3,500 calories. A deficit of 500 calories a day will help you lose a pound of fat a week.
Step 2
Change the type of food you eat. Decrease the amount of carbohydrates and fats. Substitute them with protein and fiber. Protein is an essential nutrient for muscle building, digestion and immune system health. Fiber will also improve your digestion and help you feel full faster. Decrease the amount of sodium you eat. When your body retains sodium, it also retains water. This causes bloating. Eating less sodium will lower your body's water retention.
Step 3
Increase how physically active you are. More physical activity will burn more calories, increasing the calorie deficit created by dieting. The growth in muscle mass caused by exercise will also boost your metabolism and give you more energy.
Tips and Warnings
- Mayo Clinic experts say that the first week of weight loss is the most significant. It is not uncommon for people to lose 6 lb. or more.
References
- "Exercise and Health"; Prof. T. A. Asmangulyan; 1997
- "Guyton and Hall Textbook of Medical Physiology"; A.C. Guyton; 2002
- "Physiology (5th Edition)"; Robert M. Berne, Matthew N. Levy, Bruce M. Koeppen and Bruce A. Stanton; 2003
- Mayo Clinic; Fast Weight Loss; Nov. 20, 2009
