Having extra weight on the body can be a real problem for a lot of people. Not only is it annoying and embarrassing to have a gut, it is actually quite unhealthy to have excess weight around the abdomen. If possible, it is much healthier to have more weight on the hips and buttocks.
With that being said, every person is different, and some people simply have more weight on their waists. Fortunately, there are things you can do to take care of this annoying problem.
Why Do Some People Gain More Weight in Their Waists?
Every person has a different body type, so it stands to reason that some people will simply have more weight on their abdomen. Other body types have more weight on their buttocks, and still others have more weight in their upper body like their chest and upper arms.
Fortunately, even if you are the type of person that carries weight in their abdomen, you can lose weight so that you are proportionate and healthy. Follow the rules and pieces of advice before to learn more about losing inches off your waist and keeping them off.
1. Get More Fiber in Your Diet
You will definitely need to change your diet so as to lose inches off your waist. The first thing that you should do is make sure you are eating enough fiber. Your fiber intake will go up when you eat more fruits, veggies and whole grains and when you stay away from unhealthy foods.
- To get yourself to eat more fruits, veggies and whole grains, aim to eat at least 4 to 6 servings of fruits and veggies each day and 1 to 2 servings of whole grains each day.
- You might also consider taking a fiber supplement that is recommended by your doctor.
- Limit the number of foods that you eat with little to no fiber in them. These might include foods like candies, ice cream and soda pop that are not good for you.
2. Drink More Water
Another way to lose inches off your waist is to drink more water. Water will help to reduce bloating, which is a major way in which you can make your waist appear and feel smaller. Drinking more water and reducing sodium will take bloating way down, and this can even make your pants and dresses fit better and feel loser and more comfortable.
- To help you drink more water, keep track of the ounces you take in each day. Do this with a pad of paper and pencil or on your smart phone. You should aim to drink half your weight in ounces of water each day.
- If you find it difficult to consume a lot of plain tap or bottled water during the day, try some other alternatives. You might try drinking more non-caffeinated tea, pure juice, carbonated soda water or water infused with fruits or cucumbers.
3. Stop Eating Processed Foods
Processed foods are bad for you on several different levels. First of all, they often contain a lot of sodium, and a lot of sodium will make you bloated. In addition, you’ll want to cut these foods out because they contain dangerous additives and preservatives. Finally, these foods are fatty and high in carbs, sugars and carbohydrates.
- Processed foods can be cut down by turning to more whole, natural foods. For example, instead of eating processed pre-made frozen dinners, you can prepare your own frozen dinners from scratch ahead of time. Put them in the freezer with a date on them to store.
- You can also try to swap out processed meats for actual meats. Instead of eating preserved deli hams and turkeys, try chicken breast, fish fillets and turkey breast.
4. Create an Exercise Routine With Cardiovascular Workouts
Cardiovascular exercise will afford you more calories to eat without gaining weight. It can also help to burn off fat cells from the waist, and this will take off inches faster than anything else. Make sure that you use the following advice to help create an exercise routine with cardio.
- There are many types of cardio activities for people who like to exercise alone. Try a workout video, jogging outside or swimming at a community pool.
- You can also participate in team sports for a great cardio workout. Try joining an aerobics class, playing soccer with friends or joining an intramural running group.
5. Incorporate Strength Training for the Core
Strength training should not be forgotten in your exercise routine. Strength training will help to tighten your waist and core, and it can also help you burn excess calories and fat.
- Try to do at least 3 ab moves per day. You can find different ab moves on the internet, but make sure that they all challenge you. The plank, push-ups and sit-ups are a good place to start.
- Incorporate cardio into your ab moves. For example, the mountain climber move has you in the plank position, but it is not static. Instead you are working up a sweat by moving in a difficult position that challenges your core at the same time. These offer maximum burn.
6. Learn How to Keep the Inches Off Once You Lose Them
Last but not least, you must know how to keep the inches off of your waist once you finally lose them. Here, you will get some other key tips for keeping those pounds off your waist and making it appear and be much smaller.
- Start by keeping track of what you eat on a daily basis. You can do this by counting calories with a calorie guidebook and a plain journal. Make sure you stay within the appropriate caloric limits for your age, height, gender and build.
- Keep track of your weekly weight as well. If you notice an upward trend, back off on foods that are high in fat, carbs and sugar.
Having extra inches and weight around your waist does not make you any less of a person. You should never be ashamed of your waist or your body. Make sure that you take care of your body by being healthy with a solid diet and good exercise. Use all of the tips and pieces of advice found here to finally lose those unwanted inches off your waist and keep them off!
As always, I’d love to hear your thoughts, comments, or questions below.