The best way to lose inches from the waistline is to decrease body fat percentage. Unfortunately, many people hold extra weight around the middle. These can be the hardest pounds to lose. The patterns of our fat storage are genetically pre-determined as a survival tactic in case of food scarcity. These days food is not scarce for most because of the convenience of modern grocery stores. The best way to trim the waistline and improve the body composition is by combining reduced caloric intake with increased exercise. Taking a metabolic approach to dieting allows you to eat frequently and enjoy the foods you love every now and then.
Step 1
Try a one- to three-day fast to accelerate losing inches from the waistline. "The Miracle of Fasting" recommends this for cleansing the body and achieving your weight loss goals. Make sure to drink eight 12 to 16 oz glasses of distilled water per day.
Step 2
Choose foods that help to burn fat. "The Abs Diet" lists a few superstar foods that can really help you burn fat from the stomach area. Whey protein, eggs, fat-free dairy, olive oil, almonds, fruits, vegetables, lean proteins and beans, for example, are healthy components of a fat burning diet.
Step 3
Eat five or six small meals throughout the day, spaced two to three hours apart. According to "The Abs Diet," this meal plan helps to burn stomach fat in several different ways. Frequent meals prevent spiking the stress hormone cortisol, stabilize blood sugar and keep metabolic rate elevated all day long.
Step 4
Take in 40 percent carbohydrates (oatmeal, brown rice, whole grains and unrefined starches, 30 percent lean proteins (fish, turkey or chicken) and 30 percent healthy fats (olive oil, avocado or nuts and seeds) at each meal. "The Fat Burning Bible" recommends this ratio for burning away belly fat.
Step 5
Do resistance training workouts every other day of the week. Weight-training burns fat in several different ways. It burns fat while you are doing it, but it also targets trouble areas directly, according to "The Abs Diet." The fat burning effect does not completely die out until up to 48 hours later. So, if you workout Monday, Wednesday and Friday, you would be burning extra calories and belly fat all week long.
Step 6
Add 30 to 60 minutes of cardiovascular exercise at least three days per week. Examples of cardio are swimming, biking, jogging or walking on the treadmill at the gym. Cardio is particularly useful for burning fat immediately after resistance training, according to "Combat the Fat" by Jeff Anderson.
Step 7
Have one cheat meal, one day per week. Cheating actually helps you burn more fat. The body can shut down fat burning in response to taking in lower calories. By temporarily increasing calories for a short time, a cheat meal for example, you trick your body into keeping metabolic rate elevated.
References
- "Combat the Fat;" Jeff Anderson; CQC LLC; 2008
- "The Abs Diet;" David Zinczenko; Rodale; 2004
- "The Fat Burning Bible;" Mackie Shilstone; John Wiley & Sons Inc.; 2005
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