It is not possible to target one part of the body when you want to get rid of fat, but if having a trimmer midsection is your goal, the formula is a simple one.
Burn calories through exercise, eat right and stay calm. Sound complicated? It’s really not; you just need to tweak your daily routine a bit.
Consider the following tips for a leaner waistline:
Eat Lean and Clean
Cut down on processed foods and foods with additives and preservatives. Instead, reach for fresh, natural foods, including lots of fresh fruits and veggies.
Walking three times a week, even for just 20 or 30 minutes is good for your cardiovascular system, reduces stress, and for the hat trick – it also burns calories!
Take the Scenic Route
We spend way too much time sitting – in front of the computer, the television, at work, in the car, waiting for our children during their activities. Try to squeeze in more movement during your day. Take the stairs instead of the elevator, avoid those close parking spots at the mall and grocery store, take “movement” breaks at work or while waiting for the kids – simply get up and stretch or take a quick walk.
At least 90 minutes of cardiovascular exercise weekly will help you burn calories and fight fat. Run, walk briskly, swim, take an aerobics class, go dancing, ride a bike, or get out in the snow for some cross-country skiing.
Build Muscle Mass
Build muscle and lose even more fat by adding strength training to your routine. While you cannot spot-reduce, you can tone the muscles of your waist and abdomen for a leaner, tighter core. Take a toning class or hit the gym for strength training two or three times each week.
Cut Out 100 Calories Each Day
Say no to that cookie, opt for water instead of soda, or take a pass next time someone passes around donuts at work. You don’t have to cut out ALL the good stuff, just one or two items a day. Before you know it, you’ll see the difference in the mirror or when you zip up those skinny jeans!
Staying well-hydrated is key to your digestive system working the right way. Drinking enough water each day helps prevent water retention and avoid bloating.
Get Enough Sleep
Research has shown that not getting enough sleep is bad for your health. Not only will you be too tired to work out, people who don’t get the sleep they need are more likely to pack on pounds from fat, especially around the waist and tummy.
No Skipping Meals
Cutting down on calories doesn’t translate to skipping meals altogether. To keep your metabolism on track, avoid sending the message to your body that it’s starving – which is what happens when you don’t eat.
The more stressed you are, the more likely you are to pile on the fat – you guessed it – around the waistline. Take deep breaths when you feel yourself on the verge of a melt-down, and try not to sweat the small stuff!