zig
0

Notifications

  • You're all caught up!

How to Loose 5 Inches Around Your Waist

by
author image Hannah Rice Myers
Based in Jamestown, Pa., Hannah Rice Myers has more than 10 years of experience as a freelance writer, specializing in the health industry. Many of her articles have appeared in newspapers, as well as "Curing Epilepsy: Hope Through Research." Rice Myers received her master's degree in nursing from Upstate Medical University in 2001.

While your goal to lose 5 inches from your waist is a great goal to have, you must realize that these inches may disappear from other areas first. Although your waist is your problem area, your body isn't capable of spot reducing. To shed those excess inches from your waist, you must take the steps necessary to lose weight everywhere; this eventually results in the loss of inches from your waist.

Step 1

Eat healthier. Healthy eating habits starts you on the road to inches lost. Swap high-calorie snacks for fresh fruits and vegetables. Choose low-fat poultry and fish over high-fat red meat, lamb and veal. Consume whole grain products, such as brown rice, whole wheat pasta and whole grain bread, rather than refined white bread and white rice.

Step 2

Eat breakfast every morning. Breakfast is the most important meal of the day -- really. Think of a fireplace whose timbers have burned out overnight. The same is true for your body. You need to relight your fire, or metabolism, upon waking, just as you need to relight your fireplace for heat in the morning. Something as simple as a cup of low-fat yogurt and a piece of fruit does the trick; just don't deprive your metabolism.

You Might Also Like

Step 3

Exercise; make it a priority. Exercising helps create a calorie deficit. When you burn more calories than you consume, you lose both weight and inches. Cleveland Clinic recommends a minimum of 30 minutes per day 5 to 7 days per week of cardiovascular exercise. Choose from activities such as swimming, walking, rowing, using an elliptical trainer or cycling.

Step 4

Add strength training to your routine. Strength training builds muscle; the more muscle you have, the more calories and fat you burn. This also helps whittle away inches more rapidly. MayoClinic.com recommends 2 to 3 sessions per week, lasting 20 to 30 minutes each. Plan these every other day, giving your muscles time to recover. Begin with 12 repetitions of each exercise, the 12th being hard to complete. When it becomes easy, increase the number of reps. Once you reach 15 reps, increase the amount of weight you use. Barbells and dumbbells are the most common; begin with no more than 5 lbs. You can also use your own body weight by doing pushups, pullups or abdominal crunches. If you prefer, you can purchase weight machines for your home.

Related Searches

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media