How to Trim your Waistline

trimmed waistline

Losing weight and trimming down your waistline is a battle that millions of Americans wage everyday, with most of them being unsuccessful. Losing weight successfully relies upon more than simply eating less and exercising more – it requires an entire psychological change as far as how you view food and what your expectations are as far as eating food is concerned. Instead of viewing food as a way to stave back negative emotions or deal with emotional trauma, you must learn to view food as a source of energy and something that must be consumed in moderation. The seven tips below should help you lose weight and trim your waistline when they are followed and applied to your daily life.

Cut 100 Calories per Day

The key to losing weight is starting small and taking baby steps at first. Start by reducing your daily caloric intake by just 100 calories each day. This is the same amount of calories found in a medium sized cookie, a standard 12 ounce can of soda or beer, or one glass of wine. Medical experts have found that reducing your caloric intake by just 100 calories per day can help you lose up to 12 pounds each year. While this may not sound like a lot, at least it’s a start.

Create Muscle Mass

People with more fat on their bodies have slower metabolisms, and people with less fat and more muscle have higher and faster metabolisms. While cardio exercise is good at losing weight quickly, it can also have a negative effect because your metabolism slows down drastically immediately upon completing your workout. Strength training on the other hand will have your metabolism in high gear up to three hours after completing your workout, resulting in more fat being burned.

Jog it Off

While jogging and running can seem like an impossible task to complete, simply jogging for 30 minutes per day three times per week can have impressive results when it comes to trimming your waistline. If you’re not a fan of steadily running, which can be difficult even for the best of us, you can always use interval training. Try sprinting for 2 minutes and then walk for 2 minutes, repeating for 30 minutes. This transition between sprinting and walking will result in many more calories being burned during your workouts.

Eat the Right Foods

You’ve heard it before thousands of times – “you are what you eat.” If you live on a diet of chips, donuts and coffee you will probably feel hungry even after you’ve consumed thousands of calories already. This is because your body is not getting the vitamins, minerals and nutrients it needs. Eating healthy foods such as fruits, vegetables, low-fat dairy foods and whole grains is the best way to tell your body that you’re full and you aren’t eating any more food.

Get Plenty of Protein in your Breakfast

Some people who are overweight skip breakfast because they believe it’s nothing more than added calories which will have to be burnt later in the day. In actuality eating a healthy, well balanced breakfast that is loaded with protein is a great way to speed up your metabolism and get you started on the right track for the day. Instead of eating a donut for breakfast each morning try switching it up by eating a cup of yogurt and a cheese stick, or an egg white omelet.

Stop Skipping Meals

People who are overweight are more likely to completely skip out on certain meals, especially breakfast. They have the notion that skipping a meal will allow them to eliminate the calories they would have normally eaten from the meal. However, skipping a meal actually causes your metabolism to slow down and causes more glucose to be converted into stored fat instead of being burned off as energy. Eating three meals per day, along with 2 light snacks in between the meals is a great way to keep your metabolism going strong throughout the day.

Reduce Stress

One of the best ways to improve waistline on your body is to reduce the stresses you’re facing in your daily life. Stress can cause even the best of us to succumb to emotional eating, and having too much stress in your body can cause your metabolism to literally shut down, as your body thinks a crisis may be impending.

Get Enough Sleep

Not sleeping enough each night is a major cause of weight gain among otherwise healthy adults. Not getting enough sleep can cause the hormones that give the sensation of hunger to skyrocket, while the hormones that give the sensation of being full will plummet. Aim to get at least seven to eight hours of sleep each night. Perhaps it may require cutting out your hour of TV each night, but it will be worth it in the form of a slimmer waistline.

Say goodbye to tummy flab

flat tummy for healthy lifeThe stomach is one bit of the body that always seems to need attention, even when we’re not doing anything bad to it. Even if you’re halfway through a quite restrictive diet, feeling miserable because you’re only allowed to eat a finger of lettuce every 28 hours, the tummy can still continue to sag. Even if you’ve committed to going swimming five times a week, feeling smug with yourself because you swam faster than all of the people in swimming caps, the tummy can still continue to sag. And that’s because it needs special attention. You have to focus your attention on it with specific actions.

Some of the tips below are exercises to get your stomach in shape. As with every bit of exercise, be careful to make sure that you use caution when doing them – don’t overexert yourself on your first day! There are no medals for being unable to do exercise. But there are definitely medals for having that perfect beach bod to show off on your upcoming holiday!

 

Eat your protein!

It may be that you’ve put lots of energy into an exercise, and you’re losing weight, but not inches on the stomach. This is because the stomach is not strong enough. Make sure to replenish the muscles in your body by eating lots of protein, daily, and – if you’re up for it – indulging in a good whey protein shake after completing a bit of rigorous exercise.

 

Moove over dairy

Milk is full of calcium and other goodness, but the truth is that we’re not evolved in a way to digest it efficiently all the time. This means that when we drink milk, we often leave it floating round in the digestive system for long periods of time, which can mess around with the natural balance of bacteria in the stomach and lead to tummy swelling. So if you find that your stomach exercises are not tightening the stomach, it may be because of the extra cheese and milk that you’ve been having!

 

Eat more slowly

This one sounds painfully obvious, and I don’t really want to come off sounding like a patronising parent. But the truth is that eating too quickly, and wolfing down air with every single bite, leads to a constant feeling of being bloated. It’s clear – air inside the body is going to have to come out at some point. And whilst it’s in there, it’s stopping you from keeping your stomach in shape.

 

Build up your core

You may have heard lots about training your core, but be unsure of how it related to you. Essentially, the core muscles are the ones that are at work at all times within the body. And once they’re stronger, the body as a whole becomes stronger. Once your body is stronger, your stomach will be too! To train these muscles, get ready to do a series of planks. The best way to do this is to start in a pushup position, with your legs behind you and feet together, and your hands directly under your shoulders. Balance, as still as possible, on your hands and balls of you feet for as long as you can. And that’s the way to get a super tight core, and with it, a super tight stomach!

 

Do bench dips

Find a bench, or a sturdy piece of furniture relatively low to the ground, and face away from it. Place your arms on the bench behind you and squat down so that your legs are in front of you and your bum is level with the bench seat. Then, keeping your arms on the bench, ‘dip’ your bum to the ground, without letting it touch the floor, and pull back up to the original position. The dips are great for strengthening abs, and, much like sit ups, giving you a flat stomach!