The waist is one of the most common areas for fat to appear in men and women alike. Not only does the stomach tend to show girth, but the infamous "love handles" can make an appearance as well. This stubborn fat can become a nuisance and motivate you to take action. If you want to free your waist of this fat, you have to be willing to make some changes to your diet and increase your exercise levels.
Step 1
Avoid foods that are high in sodium, saturated fat and sugar. Cakes, cookies, doughnuts, processed meats, fast food, ice cream, candy, muffins and white bread are all examples of these foods. Stick with healthier options, like chicken breasts, fish, venison, lean beef, whole grains, seeds, nuts, low-fat dairy and beans.
Step 2
Eat five or six meals a day instead of two or three. This can help increase your metabolism, give you sustained energy levels and keep you feeling satisfied. Create meals that contain both protein and complex carbs. A chicken breast sandwich on whole wheat bread with lettuce and tomato is a midday meal example.
Step 3
Drink water with your meals and between meals. Pass on the high-calorie beverages like soda, beer, wine, fruit punch, flavored coffee drinks, slushies and sweetened teas. Aim for 10 cups of water a day.
Step 4
Perform cardiovascular exercise to promote weight loss around your waist. Do anything that will get your heart rate up and that you find enjoyable. Running, indoor cycling, jumping rope, fast-paced walking, elliptical training and inline skating are examples. Work out for 45 minutes three times a week on nonconsecutive days.
Step 5
Lift weights to build muscle that is metabolically active. Perform exercises like push-ups, lateral raises, lat pulldowns, tricep dips, barbell curls and lunges. Do 10 to 12 reps, three to four sets and work out three times a week on the alternating days of your cardio.
Step 6
Exercise your ab muscles to build definition and core strength. Target your upper abs, lower abs, obliques and lower back with exercises like hanging knee raises, oblique crunches, bicycle crunches, V sit-ups and back extensions. Do 15 to 20 reps, three to four sets and do your exercises right after your cardio sessions.
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