Bonus Points For Lifting
The HHS physical activity guidelines also recommend strength training your major muscle groups at least twice a week â and that physical activity can contribute to weight loss too. Not only will you burn calories while lifting weights, but you’ll also build lean muscle mass , which is four times more metabolically active than fat.
Strength training can mean going to the gym and pumping iron or using weight machines, but it doesn’t have to. Your options include free weights , weight machines, elastic resistance bands and bodyweight resistance exercises. Whichever approach you take, make sure to target all your major muscle groups.
Compound exercises that engage multiple muscles at once are more efficient in terms of time and calorie burn, and they have the added advantage of mimicking real-world movements. Think squats, lunges, leg presses and deadlifts for your lower body â and bench presses, push-ups, pull-ups, lat pull-downs, rows and overhead presses for your upper body. Core workouts, such as planks and crunches, are also beneficial.
Read more:13 Benefits of Weightlifting That No One Tells You About
Use A Dash Of Cinnamon
Cinnamon contains powerful antioxidants called polyphenols that are proven to alter body composition and improve insulin sensitivity. But that’s not all: The powerful spice was also shown to ward off weight gain and visceral fat in animals fed a sugar-enhanced diet. That doesn’t give you free rein to eat all the sweets you want without consequence , but it couldn’t hurt to add some cinnamon to your coffee or oatmeal if you’ve been having a tough time staying away from sugary indulgences.
How To Reduce Waist Size
Its important to understand how weight loss works. The idea that you can lose weight from only one part of your body without losing weight overall is a myth. So-called spot reduction that aims to reduce belly fat by abdominal exercise only has been proven to be ineffective.
While exercises can tone and firm the muscles underneath your belly fat, you wont see results at your waistline without overall weight loss that affects your whole body. A combination of healthy living, eating, and exercise will give you the best results.
Most nutrition experts agree that it takes a 3,500 calorie deficit to burn off one pound of stored fat in your body. Calorie restriction can help you achieve some of the deficit.
Daily exercise can also burn between 400 to 500 calories, although its important to give your body at least one day of rest from exercise per week.
If your body is burning an average of 750 more calories per day than you consume, with calorie intake and exercise, you will lose 1 pound of fat every 4.6 days. Dropping weight more quickly than that would be extremely challenging and, for most people, not very healthy.
Aiming to lose 1.5 to 2 pounds per week is a good goal. Going at that rate, losing 10 pounds in 6 weeks is an attainable goal. Some of that weight would be from your waistline.
These exercises target your waist.
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Exercise To Lose Inches Around Your Waist
While isolation exercises like hanging leg raises or planks help build core strength, they won’t necessarily trim your waist. You can’t spot reduce through exercise, but establishing a regular workout routine will help you lose total body weight. Then, coupled with some core exercises, you can build a stronger midsection.
Your metabolism is the process by which your body burns calories, according to the Mayo Clinic. Even if you’re just lying in bed, your metabolism uses energy to help your body breathe or circulate blood. The more muscle mass in your body, the higher your metabolic rate and the faster you burn calories.
That means strength training is a great way to shift your body composition . Shoot for two or more weight training sessions per week, recommends the U.S. Department of Health and Human Services.
Prioritize compound exercises like kettlebell swings, deadlifts and renegade rows in your workout. Compound moves will work several muscle groups at once, increasing your overall calorie burn, according to the American Council on Exercise.
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Follow Half Plate Rule
Half plate rule is the simpler way to add healthy eating.
At lunch and dinner, fill your half plate with
- ½ plate of fruits and vegetables
- ¼ plate proteins
- ¼ plate grains
Vegetables are higher in nutrients, fibers, and lower in calories that make an ideal weight loss food.
Start your meals by eating vegetables and fruits first. Itll take you to the edge off your hunger and you will end up eating lesser calories.
Eat your every meal like this way and your most of the belly fat will melt away.
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Dont Drink Your Calories
Its common sense that drinking soda and other sugary beverages will make you gain weight, but did you know that youre better off with sugar-free drinks as well?
A study from Boston University School of Medicine found that people who drank calorie-free beverages lost twice the amount of weight compared to participants who didnt.
Instead of downing drinks with sugar or artificial sweeteners, stick with water and unsweetened tea. Adding lemon to your iced tea gives you an extra boost of vitamin C along with added fat-burning properties.
Black coffee is also a great source of caffeine to help you burn extra calories!
How Can I Lose Inches Off My Waist Overnight
Hmmm, now thats a tricky question because if you want to lose inches off your waist overnight, it will not be in the form of fat. Having that said, you could temporarily lose a couple of inches off your waist overnight by sweating it out.
As a trainer and fitness coach, I wont recommend this. But if you want to lose a couple of inches quickly because you want to attend some function or some important event in your life, then sweating out some water could help you to lose those inches temporarily. Furthermore, you can try fasting for the day, drinking only water and protein shakes, jumping into the sauna for 20-30 min and practicing cardio exercises. You can also try wearing a waist belt to speed up the process. Whatever you do, please make sure to keep your health in check because it takes a toll on your body, and you dont necessarily have to do everything. Do what helps you lose weight and doesnt make you go unconscious.
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Add Berries To Your Diet
Berries contain antioxidants that help reduce inflammation throughout the body. According to a University of Michigan research, rats who were fed a diet rich in berries, shaved off a substantial amount of belly fat in comparison to a control group. Strawberries, raspberries, blueberries and blackberries are loaded with resveratrol, the antioxidant pigment which is known to help you lose weight.
Drink A Glass Of Water Before Eating A Meal
Research has also found that drinking a glass of water before a meal can help to suppress appetite, meaning that you’re more likely to indulge in a smaller and healthier sized portion while feeling fuller. One way to remind yourself? With a super chic reusable water bottle.
Stainless steel water bottle, £7.79, eBay
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Cook With Coconut Oil
Coconut oil is the worlds most friendly fat.
According to Healthline, Coconut oil is mostly used in the ketogenic diet to increase the ketones level in your body.
It put a huge impact on your hormones and metabolism.
A study in The Journal of Pharmacology found that eating just 2 tbsp. of coconut oil reduced waist circumference by an average of 1.2 inches in one month.
So, just think about it.
Coconut oil is one of very powerful waist shrinking fat that controls your cholesterol level and is more likely to burn stored fat.
Ways To Lose Belly Fat Fast And Keep It Off For Good
Its pretty common for men to pack some extra poundage around their midsection. In fact, the average man is about 24lbs heavier today than men in 1960, according to stats from The State of Obesityand the figures are rising. Weve seen slimmer days, but dont think this is a grim sentence, dooming you to eternal chubbiness. There are dozens, if not hundreds, of ways for you to burn belly fatfast.
The fact of the matter is battling the bulge takes different strategies and approaches depending upon your genetics, your metabolism, your willpower, etc. What works for your buddy wont necessarily be your be-all and end-all solution. To simplify things, we compiled plenty of tips to help rev your metabolism, lose your love handles, and unsheathe your abs. Youll have to do some trial and error to deduce which ones work best for you . But if you put in the work , youll be well on your way to a smaller waistline. Who said your glory days were in the past?
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Swap Carbs For Proteins
“Although there is no magic cure for getting rid of belly fat, eating adequate protein and cutting down on refined high glycemic carbs can help,” says , a New York City-based registered dietitian. “Protein helps keep you feeling full longer and the body burns more calories breaking them down compared with carbs and fat. Lastly, protein doesn’t cause insulin spikes like refined carbs do. High levels of insulin have been linked to more belly fatand this is especially true as we get older,” says McKittrick. Swap white toast for greens or fruit salad at brunch, pick Greek yogurt over a bagel for breakfast when you’re dining out, and opt for grilled chicken or fish instead of a pasta dish.
Trim Calories To Lose Inches From Your Waist
When you want to lose inches from your waist, you need to make a healthy change to your calorie consumption. Losing weight requires burning more calories than you take in, also known as a calorie deficit. You can safely cut between 500 to 1,000 calories from your daily intake to create a deficit, according to the Mayo Clinic.
Calorie deficits are not a one-size-fits-all equation. Use a calorie counter to see how many calories you eat every day. Then, consider how many calories you can trim and comfortably sustain over a long period of time.
to do the job and help you track your intake, so you can stay focused and achieve your goals!
No one diet or specific type of exercise can spot reduce fat from anywhere on the body. Theres no way to speed up the number of inches you lose from your waist. But as your total body fat drops, your waist circumference will shrink, too.
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Replace Carbs With High Fibers Foods
This is one of the easiest tricks you can do to get a flat belly.
Replace simple carbs with high fibers foods such as grains, wheat bran, berries, vegetables, nuts, and seeds.
These high fibers foods are great for reducing midsection belly bloat.
Rich fibers foods keep you fuller for longer and stimulate colon movement regularly.
Healthy Habit #: Sprinkle Pepper Everywhere
Meet Piperine, the fat blasting ninja!
A powerful compound found in black pepper, piperine has been used for centuries in Eastern medicine to treat multiple health conditions including inflammation and tummy troubles.
But recent animal studies have found that piperine may also have the profound ability to decrease inflammation and interfere with the formation of new fat cellsa reaction known as adipogenesis, resulting in a decrease in waist size, body fat, and cholesterol levels.
More pepper, please!
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Cut Down Sugar And Salt
Sugar and salt are higher in calories and accumulate fat fast in your midsection.
Cutting sugar and salt can prove to be the best way to detox your body for weight loss.
Eating more sugar and salt causes water retention and bloating in your stomach.
Thats why you need to focus on natural sugar and low-sodium diet to keep your fitness journey on track for longer.
Prefer eating fruits when feels sweet cravings.
Diet To Lose Inches Off Your Waist
If youre not focusing on getting rid of junk food, you wont be able to get rid of those last couple inches off of fat from your waist. You have to improve your eating habits if you are serious about losing belly fat and getting inches off your waist.
You can start by kicking out the food from your diet that is causing belly fat. Usually, bad carbs and sugar are the worst offenders. If you keep eating refined carbs, processed foods, vegetable oils, and sugar, you can quit your dream of getting inches off your waist.
Now your next step should be to eat a higher protein diet. Studies have shown that those eating more protein in their diet get rid of body fat and stay in good shape. Your body will not only be able to burn more fat with a high protein diet, but youll also build lean muscles. As a result, youll have low body fat.
Also, go ahead and eat some good fats in your diet to lose those last couple of inches off your waist. Some of my favorite good fats include eggs, avocados and extra-virgin olive oil. Eating good fats will help you to control your blood sugar and insulin.
Finally, make sure to watch your caloric intake every day. I highly recommend you to keep a food journal with you for at least a few days to track what youre eating and how much youre eating daily. Apps like MyFitnessPal are a great help.
Why is it Necessary to watch Your Calorie Intake?
Intermittent fasting
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Healthy Habit #: Eat More Walnuts
Dietary fats are kind of like lovers.
Some of them make you a better person, and othersas you often discover too lateare catastrophically bad for your health.
The good news is, unlike shoddy boyfriends, dietary fats come with red flags.
The absolutely worst match for your apple-shaped figure? Saturated fats.
A study published in the journal Diabetes found that while unsaturated fat can help reduce abdominal fat, saturated fat can increase waist size.
Saturated fats, like the kind youll find in baked goods and red meat, turn on certain genes that increase the storage of fat in the belly, researchers say.
Polyunsaturated fats on the other hand, activate genes that reduce fat storage and improve insulin metabolism.
At about 13 grams per one ounce serving, walnuts are one of the best dietary sources. Sprinkle a handful on your morning oats or entree salad for belly-busting benefits.
Avoid Eating After Dinner
Stop treating your kitchen like an all-night diner and you’ll stop seeing those unwanted pounds piling onto your frame, too. The results of a study published in Cell Metabolism found that mice who only had access to food during an eight-hour period stayed slim over the course of the study, while those who ate the same number of calories over a 16-hour period gained significantly more weight, particularly around their middle. When you’re finished with dinner at night, shut the fridge and don’t look back until morning your belly will thank you. When you do head back to the kitchen in the A.M., make sure the best healthy kitchen staples for cooking are there waiting for you.
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Follow A Healthy Diet
Eating balanced, nutrient-rich meals has benefits beyond inches off your waist. An easy way to start eating healthy meals is to make half your plate non-starchy veggies, then fill up the remainder with lean proteins and whole grains. And dont forget to eat healthy snacks in between your meals such as a piece of fruit, unsalted nuts or nonfat Greek yogurt.
Not sure where to start? Consider intermittent fasting one study found that an intermittent fasting eating pattern may help reduce waist circumference in just three months.1
Jenny Craigs newest and most effective program ever Max Up follows an intermittent fasting pattern. Max Up can help you lose up to 18 pounds and 5 inches off your waist in your first 4 weeks.*
* Average weight loss on the Max Up program in a study was 15 pounds in the first four weeks and 1-2 pounds per week thereafter.
Choose Red Fruit Over Green
If you want to make a simple swap that’ll help you lose belly fat in 2 weeks, start eating red fruits over greens. That means Pink Lady over Granny Smith apples, watermelon over honeydew, red grapes over green ones. The higher levels of nutrients called flavonoidsparticularly anthocyanins, compounds that give red fruits their colorcalm the action of fat-storage genes. In fact, red-bellied stone fruits like plums boast phenolic compounds that have been shown to modulate the expression of fat genes.
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Go For Some Acorn Squash
Besides serving up a third of the day’s fiber, a one-cup serving of this highly nutritious, naturally sweet veggie contains 30% of your daily vitamin C needs. The body uses the nutrient to form muscle and blood vessels, and it can even boost the ab-uncovering effects of exercise, according to Arizona State University researchers.