Excess fat around the abdominal region has been linked to increased risks for heart disease and certain types of cancer. Men with a waist circumference higher than 40 inches are at higher risks for type 2 diabetes and heart disease while women with a waist circumference of 35 inches or more are at higher risks for breast cancer. While there are no secret moves to spot reduce, or lose weight directly from one area of the body, the American Dietetics association says that a waistline management strategy involves diet, exercise, stress control and sufficient sleep.
Cardio Works
One of the best defenses against belly fat is cardiovascular exercise including jogging, bicycling, swimming and dancing. A 2006 study from Duke University which compared active and sedentary subjects found that sedentary people gained 9 percent of visceral fat in six months while those who jogged or engaged in cardio equivalent to jogging 12 miles every week gained no viscreal fat. Cardio is not only a means to burn calories and lose weight, but a preventative approach to combat the slow belly fat gain that comes with age.
Cardio Recommendations
Combine moderate- and vigorous-intensity cardio for best results. Long-term, moderate-intensity exercise, such as fast walking and slow jogging, is critical for preventing fat gain, and vigorous activity such as running and swimming burn the calories necessary to lose existing fat. The United States Centers for Disease Control and Prevention recommends 150 minutes of moderate exercise or 115 minutes of vigorous exercise every week.
Strength Training
Resistance training can help achieve a trimmer waist by toning the body and building lean muscle, which in turn, reduces fat. This increases metabolism so you burn more calories even at rest. While spot reduction is not possible, specific toning moves can help strengthen the abdominal muscles. These moves include situps, planks, crunches and twists. Other recommended abdominal strengthening moves include Pilates and crunches on a stability ball.
Nutrition
One of the best moves you can make to trim your waist is to adhere to a healthy diet that promotes belly fat loss. According to "Fitness" magazine, foods like salmon, quinoa, blueberries, almonds and leafy green vegetables help to keep the waist trim. Blueberries may actually help prevent the absorption of calories from other foods while leafy green vegetables provide fiber to keep you feeling full, which lowers calorie consumption to help with weight loss. Maintain a moderate-calorie diet of vegetables, fruits, whole grains, lean protein, lean dairy and heart healthy fats like nuts and olive oil. Reduce excess calories from processed foods like cakes and cookies, sugary beverages and fatty sources of meat and dairy.
