If you're experiencing a rapidly expanding waist line, you may be tempted to think about surgical options for a quick fix. However, the healthier way to approach the problem is to address the issues contributing to your weight gain. Taking hold of your health now can prevent the risk of weight loss surgeries as well as the cost associated with the procedures.
Step 1
Keep your calorie intake under control by creating a daily calorie goal. To lose excess fat, your body needs to create a calorie deficit. Depending on your weight loss goals, as well as your physiological features (such as your current weight and height), your calorie needs will vary. Multiple calculators are available online that can help you develop a daily calorie goal to aim for when eating meals during the day. The link to a reliable calorie goal calculator has been provided in the additional resources section of this article.
Step 2
Reduce the amount of sugar you consume during the day. One of the biggest contributors to your calorie intake is unnecessary sugar intake. Whether this is through unhealthy junk or snack foods, or drinking sugar laden soft drinks and juices, cutting these products out of your diet can go a long ways to help loose the excess pounds around your waist line. Replace these sugar-laden products with healthier options such as vegetables and plain water.
Step 3
Incorporate 150 minutes of exercise into your routine every week. Although jogging, running and other high intensity exercises burn greater amounts of calorie in less time, less intense activities such as going for a walk or playing sports with friends and family work just as well at burning the calories needed to lose excess body weight.
Step 4
Incorporate strength training in your weekly schedule to build muscle. Although working muscles around the tummy area will not guarantee faster weight loss in that specific area, strength training overall can increase muscle mass, which in turn can increase your metabolism. Strength training also burns calories, which contributes to developing a calorie deficit. The CDC activity guidelines suggest including strength training in your exercise routine at least two days each week.
Step 5
Change behaviors and situations in your life that create stress. According to the Mayo Clinic, stress can negatively impact your weight loss goals. Being overwhelmed with stress can affect your eating habits, including eating to fulfill an emotional need, and turning to high calorie foods for comfort. There are many ways to help keep your stress under control such as yoga classes, deep breathing exercises and even getting counseling to deal with stressful issues in your life.
