Losing 10 inches around your hips and waist is beneficial for your health if you are overweight. Carrying extra weight in your midsection can increase your chances of developing diabetes, heart disease and cancer. You cannot specifically target weight loss to your hips and waist. To lose 10 inches, you will need to engage in a weight loss program that includes diet and exercise. As you begin to lose inches around your hips and waist, you can perform hip and waist exercises to help tone the region.
Step 1
Talk to your doctor. Losing 10 inches around your waist and hips can amount to a substantial amount of weight, depending on your current size. Make sure you are healthy enough to begin exercising, and allow your doctor to determine a healthy weight specifically for you.
Step 2
Take your measurements. Use a soft measuring tape -- these are the most flexible types of measuring tapes -- to measure around your hips and waist. Document these in a journal. Take measurements prior to beginning your weight loss program and each week into your program to track your progress. Weigh yourself as well. Keep in mind that each individual's body burns fat differently. You might begin losing weight, but not see a change in your midsection at first.
Step 3
Change your diet. Replace cookies, cakes, candies, chips and other junk foods with a healthy, well-balanced diet, which should include plenty of complex carbohydrates and proteins -- these will give you energy as you begin to exercise. Foods should include fruits, vegetables, whole grain products, lean meats and low-fat dairy products.
Step 4
Pay attention to calories. The National Academy of Sports Medicine indicates that 1 lb. of fat contains 3,500 calories. To lose weight at a healthy pace, you will need to burn or reduce your caloric intake by 500 to 1,000 calories per week. This will result in 1 to 2 lbs. of fat loss per week. Burn 500 calories by exercising and reduce your daily caloric intake by 500 calories per day for a 2 lb. loss.
Step 5
Exercise. For weight loss, the American College of Sports Medicine recommends 60 to 90 minutes of cardiovascular exercise, which should occur at least five days per week. Cardiovascular exercise is any form of exercise that elevates your heart rate and causes you to break a sweat. Jogging, brisk walking, biking, swimming, sports, gardening, dancing, aerobics, running and jumping rope are all examples of cardiovascular exercise.
Step 6
Tone and strengthen your hips and waist. Perform planks, side bends, lunges, squats, crunches, situps and pushups. Perform these exercises two to three days per week. Strength training will help you burn calories and develop a more toned waist and hips. Participate in strength training two to three days per week. Exercises should be performed in two sets of 10 repetitions each.
Tips and Warnings
- When reducing calorie intake, reducing 500 calories from your diet each day might be as simple as cutting soda from your diet, skipping your fast-food lunch, avoiding an afternoon snack or skipping dessert.
Things You'll Need
- Soft measuring tape
References
- "National Academy of Sports Medicine"; "Essentials of Personal Fitness Training"; Scott Lucett; 2008
- American College of Sports Medicine: Physical Activity Guidelines
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