Decreasing your waistline makes you healthier--plain and simple. Health Choice reports that two-thirds of Americans have a problem with belly fat. Although the problem affects more men than women, the female population often faces the risk of an increased waistline during menopause. The waistline of a man should measure less than 40 inches, and the waistline of a woman less than 35 inches. Increasing your risk of heart disease, stroke, diabetes and certain cancers, excess fat around the middle usually gets worse without lifestyle changes.
Step 1
Try to decrease your stress levels. High stress causes cortisol levels to rise in your body. Discovery Health explains that cortisol, a stress hormone, increases your appetite. It also causes the food you eat to turn to fat deposits that settle in the waistline area.
Step 2
Lower your fat intake. According to Iowa State University, to fight the battle of the bulge and decrease your waistline, follow a daily meal plan that keeps the grams of fat that you eat under 30 percent of your total caloric intake. In other words, if you consume 1,500 calories per day, the acceptable amount of fat is 50 grams.
Step 3
Eat a daily diet that consists of 40 percent "complex" carbohydrates. Lorraine County Community College reports that complex carbohydrates (fruits, vegetables and whole grains) contain a lower caloric density, and you can eat more of them without adding calories to your daily diet.
Step 4
Choose lean proteins for the final 30 percent of your daily diet, according to Clayton College. Fish, chicken poultry and fat-free cuts of beef can help decrease your waistline and ward off disease.
Step 5
Exercise at least three to five times per week for a period of 30 to 45 minutes. The National Heart Lung and Blood Institute reveals that sustained physical activity can help keep your weight in check.
Tips and Warnings
- Exercise does not have to mean running, jogging or speed walking. House cleaning, gardening, raking leaves and even snow shoveling all count toward your weekly fitness routine.
- Start a fitness routine slowly, gradually increasing the intensity of the exercises that you choose. Too much too soon may lead to dangerous health scenarios. Consult your physician before you begin any fitness routine or diet regimen.
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