If you want to slim your waistline, you can’t focus on spot training. You will need to increase your fat burning furnace with strength training, cardiovascular activity, and an appropriate diet. Done in combination, these strategies will help you trim your waist quickly and improve your health. Fat carried around the waistline increases your risk for serious health issues, including Type 2 diabetes, stroke, and certain cancers.
Here are 6 ways to slim and trim your waist:
- Have a plan. Set a fat loss goal for yourself. In order to shed one pound of fat per week, you will need to burn 500 calories per day. This can be accomplished through exercise and diet – for example, you could burn 250 calories with exercise and reduce your calorie intake by 250, daily.
- Get moving. Engage in vigorous activity. Moderate-to high-intensity activity accelerates the fat/calorie burning process. Jogging burns almost twice as many calories as walking. Other good calorie-burning activities include racquetball, jumping rope, and hiking.
- Try interval training. If vigorous activity is too aggressive, initially, try interval training. This approach involves alternating intervals of high- and low-intensity activity. Begin with a moderate activity, like walking, and incorporate periods of jogging, as tolerated. Rotate between walking and jogging during your workout, gradually increasing the duration of your high-intensity activity.
- Lift weights. Exercise with weights, or some other type of resistance (even body weight), at least twice per week. Total-body training sessions will benefit all your major muscle groups, and trim your waist in the process. Incorporate core (planks, leg raises, etc.) and rotational exercises (lateral kettlebell swings, weighted twists) into your training plan.
- Watch your diet. Make sure your diet – both quality and quantity – is aligned with your goals. Keep your daily calories consistent with your ideal/target weight. Choose nutrient-dense foods that contain fewer calories and allow you to feel satisfied. Produce and protein are the rule. Fruits, vegetables, and whole-grains are high in fiber, which take longer to digest. Keep your dairy low-fat and your protein lean.
- Eat breakfast, and don’t skip meals. Avoid sugary, high-carb breakfasts and instead choose protein and whole grains. Studies show that a protein-rich breakfast like an egg-white omelet will fill your stomach and help to reduce food cravings later in the day. Eat, but don’t feast, every three to four hours to keep your metabolism running, so your body won’t go into starvation mode and stop burning calories — which is what happens when you don’t eat for extended periods of time.
Get STRONGER, Get FASTER!