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How to Really Lower Your Waistline

Jul 5, 2011 | By Nicki Howell
How to Really Lower Your Waistline
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Waistline fat increases your risk for serious disease, like cardiovascular disease, cancer and diabetes, according to MayoClinic.com. You can't spot reduce your waistline. However, you can reduce fat all over your body, including the waist by combing cardiovascular activity, strength training and a reduced calorie diet. Together, these lifestyle changes will help you accomplish your midsection fat loss goals.

Step 1

Create a calorie deficit, which means you burn more calories than your body needs. When this occurs, your body will tap into fat reserves, resulting in fat loss all over, including your waist. For a 1-lb. fat loss each week, shed 500 calories daily. For a 2-lb. weekly fat loss, shed 1,000 daily calories. Combine exercise and diet modifications to accomplish this. For example, eat 200 fewer calories and exercise to burn 300 calories.

Step 2

Select high intensity cardio activity to get the most out of your workout sessions. For example, walking at 2 mph burns only 183 calories an hour for a 160-lb. person, according to MayoClinic.com. However, if you select jogging, calorie burning is 584 calories an hour. Or, rollerblade for an hour and burn 913 calories.

Step 3

Tone your waist with the squat with twist. Start out in a standing position with your feet spread shoulder width apart. Lower into a squat position, keeping your core muscles contracted. Slowly extend both hands in front of the body and twist your upper body to the right. Return to your starting position and repeat eight to 12 times on each side of the body.

Step 4

Use arm and leg raises to tone your waistline. Start out on your hands and knees. Extend your left leg to shoulder height. At the same time, extend your right leg to hip height. Hold this contraction for a few counts and release. Repeat 15 to 20 repetitions on each side of the body.

Step 5

Reduce calorie consumption. Eat foods that are low in calories, such as vegetables, whole-grains, fruits and low-fat dairy. These foods contain fewer calories and higher volume, allowing you to feel satisfied for longer. Also, select lean sources of protein, like beans, lentils, chicken without the skin and freshwater fish.

Tips and Warnings

  • Discuss your waistline fat loss goals with your doctor. She will help you accomplish your desired fat loss and set safe goals.
  • Don't work your abdominal muscles two consecutive days. Providing a day of rest will help your core muscles heal.

References

Article reviewed by Nicholas Roman Last updated on: Jul 5, 2011

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