zig
0

Notifications

  • You're all caught up!

Top Ways to Slim Your Waist

by
author image Kevin Rail
I am very genuine and magnetic on camera, and have made numerous videos on my own for clients and other organizations that I'm affiliated with. I also have a degree in Sport Management, and multiple certifications to back up my validity. I've also been featured in three different exercise infomercials and had a speaking role in a National Lampoons movie.
Top Ways to Slim Your Waist
Top Ways to Slim Your Waist Photo Credit Stockbyte/Stockbyte/Getty Images

Carrying excess weight around the waistline is detrimental in a number of ways. Any time you have fat in the abdominal area, you are at risk for chronic diseases such as type 2 diabetes and high cholesterol. Pain in the lower back has a tendency to crop up, as well, because of the extra weight pulling your pelvis forward. Aside from the physical effects, your self-confidence levels run the risk of being depleted. The best ways to slim your waist revolve around diet and exercise.

Cut Back on Calories

Top Ways to Slim Your Waist
Reduce calorie intake Photo Credit Thinkstock/Comstock/Getty Images

The only way you can lose weight in one area is by losing weight throughout your entire body. Do this is by cutting back on your daily intake. A reduction of 500 to 1,000 calories a day is a good standard to go by. This leads to about 1 to 2 pounds of weight loss every week.

Choose Your Foods Wisely

Top Ways to Slim Your Waist
Foods with a high energy density, such as french fries, ribs and cheesecake, should be avoided. Photo Credit David De Lossy/Photodisc/Getty Images

The type of food you eat needs to be addressed. You are best served basing your diet on low-energy-density foods. Energy density is the amount of calories a food has per given volume. Foods with a high energy density, such as french fries, ribs and cheesecake, should be avoided. Instead, eat foods with a low energy density, such as fruits, vegetables, lean meats, whole grains, fish and low-fat dairy products.

Integrate Snacks into Your Day

Top Ways to Slim Your Waist
An apple with five to 10 almonds is a quick, healthy snack option. Photo Credit Jupiterimages/Photos.com/Getty Images

Snacking is not as bad as you may have been led to believe. Integrating snacks into your day actually keeps your hunger under control and makes you less likely to overeat at mealtime. The key is to keep these snacks small enough just to take the edge off your hunger. An apple with five to 10 almonds is a quick, healthy snack option.

Be Mindful of Your Liquids

Top Ways to Slim Your Waist
Beverages such as soda, fruit punch, beer, wine, dessert coffees and slushies all are calorie-heavy and should be eliminated. Photo Credit Hemera Technologies/AbleStock.com/Getty Images

Excess liquid calories add up just as food calories do. Beverages such as soda, fruit punch, beer, wine, dessert coffees and slushies all are calorie-heavy and should be eliminated when trying to reduce your waist size. Water is a better option because it contains zero calories, hydrates the body and helps flush out toxins. Drink a glass right before your meals to reduce your appetite.

Perform Cardiovascular Training

Top Ways to Slim Your Waist
Cardiovascular exercise such as running, biking and elliptical training burns calories and further produces a caloric deficit in your body. Photo Credit Jupiterimages/Brand X Pictures/Getty Images

Cardiovascular exercise such as running, biking and elliptical training burns calories and further produces a caloric deficit in your body. The most important thing is that you exercise regularly and do something you enjoy. The American College of Sports Medicine recommends getting 60 to 90 minutes of physical activity five days a week for the best weight-loss results. Accumulate this time in smaller bouts performed throughout the day if it is more convenient.

Strength Train

Strength training is an significant part of waist fat reduction. When you lift weights, you build muscle. By adding muscle, you increase your metabolic rate and burn more calories over a 24-hour time frame. Your best bet is to do a full-body workout to target as much muscle as possible. Perform exercises such as bench presses, shoulder presses, bent-over rows, triceps extensions, twist curls and squats. Two or three training sessions a week is sufficient.

Tone Your Waistline

Top Ways to Slim Your Waist
Instead of doing one exercise over and over again, perform multiple exercises with different movement patterns to work your waist area fully. Photo Credit Comstock Images/Comstock/Getty Images

Instead of doing one exercise over and over again, perform multiple exercises with different movement patterns to work your waist area fully. This will not cause much fat loss, but it will tone and tighten your waistline as you lose weight. Do exercises such as reverse crunches, hanging leg raises, bicycle maneuvers, back extensions and crunches. Aim for three or four training sessions a week.

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.

YOU MIGHT ALSO LIKE

CURRENTLY TRENDING

Demand Media

Our Privacy Policy has been updated. Please take a moment and read it here.