While weightlifting alone cannot reduce your waist size, it can enhance weight loss in combination with aerobic exercise and a healthy diet. To lose fat on any part of your body, you must reduce your overall weight. The key to losing weight is increased calorie expenditure and decreased calorie consumption. Strength training does not burn fat, but it does tone muscles, which can boost your resting metabolism and help you burn more calories throughout the day.
Step 1
Perform at least 30 minutes of aerobic exercise five days a week. For better results, do 60 minutes. The Centers for Disease Control and Prevention recommends that healthy adults perform 150 minutes of moderately intense cardiovascular exercise each week.
Step 2
Perform a weight training regimen for 30 to 60 minutes two days a week. Rest your muscles at least one day between sessions. Train your whole body rather than focus only on your torso. Consult a fitness expert if you do not know how to lift weights safely and effectively or do not know how to create a weightlifting regimen for yourself.
Step 3
Eat whole grains instead of refined carbohydrates, and eat fewer carbohydrates overall. A June 2011 study performed at the University of Alabama and reported in "Science Daily" found that simply cutting carbohydrate consumption could reduce abdominal fat.
Step 4
Decrease your total caloric intake per day. Consume more lean protein, fresh fruits and fresh vegetables. Pick healthy foods that you like so you can enjoy your meals while reducing your waist size and overall weight.
Step 5
Stay hydrated by drinking plenty of water, and ensure that you are getting all your vital nutrients. Consult your doctor about taking a multivitamin or a supplement if you think you are lacking a particular nutrient.
Step 6
Use an online calculator such as LIVESTRONG.com MyPlate to determine how many calories you burn and consume per day. Losing weight is a matter of burning more calories than you consume. A pound of fat contains 3500 calories, so, to lose 1 lb. per week, you must burn 500 calories more per day than you consume. Keep a food journal if you have trouble tracking your calorie intake and expenditure.
Tips and Warnings
- Join a workout group or lift weights with a friend for added motivation. Do what you enjoy. Losing weight is a lifestyle change, not a quick fix, and you won't stick with it if you don't enjoy it.
- A dropped or fallen weight could seriously injure you. Always have a spotter when lifting heavy weights. Do not try to lift weights before you know the proper form.
References
- Centers for Disease Control and Prevention; How Much Physical Activity Do Adults Need?; March 2011
- "Science Daily"; "Cut Down on 'Carbs' to Reduce Body Fat, Study Authors Say"; June 2011
- Mayo Clinic; Weight-Loss Basics; March 2011
- American Council on Exercise: So, You Want to Spot Reduce? Here's How
- LIVESTRONG.com: MyPlate
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