Carrying excess weight around your waist can impact your confidence and put you at risk for health problems. According to MayoClinic.com, excess belly fat can increase your risk for stroke, cancer, cardiovascular disease, type 2 diabetes, high blood pressure, sleep apnea and insulin resistance. To slim and narrow your waist you will need to improve your dietary habits, build lean muscle tissue with strength training and reduce your body fat with aerobic exercise.
Step 1
Start a strength-training program for your entire body. Muscle tissue burns more calories during activity and rest than fat tissue. Include exercises for your legs, arms, chest, back and stomach. Perform at least two weekly sessions that include eight to 12 repetitions each of eight to 10 exercises.
Step 2
Perform abdominal training every other day to create a natural girdle in your waist. Focus on a variety of exercises that target the front and sides of your stomach. The bicycle is a beneficial exercise that tones your entire waist. Lay on your back, place your hands behind your head, lift your legs off the ground and alternate touching your right elbow to your left knee with touching your left elbow to your right knee. Your legs should mimic a pedaling motion as if you are riding a bicycle.
Step 3
Perform at least 30 minutes of moderately paced aerobic exercise each day of the week. Focus on activities that engage a majority of your major muscle groups, such as running, cycling, swimming, the elliptical trainer or step aerobics. If you are new to fitness, start with 10 to 15 minutes per day and gradually increase the length of your workouts.
Step 4
Ditch junk food and high-calorie foods that will hinder your fitness goals. Avoid foods with more than 400 calories per serving, added sugar or more than five percent of the daily value of fat and saturated fat. This information can be located on the nutrition label of food products.
Step 5
Eat more nutrient-dense foods during snacks and meals. Nutrient-dense foods will provide your body with energy for activity and vitamins and minerals without being high in fat, calories or sugar. Choose more fresh vegetables, fruits, whole grains, lean protein and low-fat dairy products.
Step 6
Modify your eating habits. Eat four to six smaller meals a day to avoid overeating at mealtime and the desire to snack in between meals. Eat slower and discontinue eating once you stop feeling hungry.
References
- American College of Sports Medicine: Physical Activity & Public Health Guidelines
- MayoClinic.com: Belly Fat in Men-Why Weight Loss Matters
- MayoClinic.com: Belly Fat in Women-How to Keep it Off
- U. S. Department of Health and Human Services: Brochure-Finding Your Way to a Healthier You
- American Council on Exercise: Trimming Off the Fat
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