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How to lose inches from your waist

Is it possible for you to lose few inches from your waist? If you want to you can definitely lose few inches and reduce your waist size. The following tips will help you to do exactly that.

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Reduce calories to trim your waist

If you want to reduce few inches from your waist, you will need to reduce the number of calories you are consuming. If you consume fewer calories than what your body needs, it will help you to reduce your waist size because your body will be forced to turn the stored fat to fuel. If you create a 500 to 1000 calorie deficit, you may be able to lose 1 to 2 pounds a week. How do you reduce the calories? You can do that by diet, exercise or both.

You can lose pounds by creating such a negative balance but you should not try for more than 2 pounds in a week because that may result in loss of muscle along with fat.

To find out the weight loss calorie needs, you can use different calculators to find the calories needed for you to maintain the weight. Then reduce 500 to 1000 calories from that number. Being a woman, you should not consume less than 1200 calories a day. Men should not consume less than 1800 calories every day.

Eat the right food

You have to be very careful about the food choices you make. The wrong food choices will derail your efforts to lose few inches from your waist. You need to know about a few types of food such as refined carbs like sweets, white bread etc.; high-fat meats like sausage, bacon etc.; and trans fats like those present in fried foods and baked goods. This products are not good for you because they are linked to belly fat. When you're trying to lose few inches from your waist, you should avoid these types of food.

Some other foods that you should keep away from your diet are those foods which contain high amount of salt and sodium. If your diet includes high amount of sodium, it may retain fluid in the body and cause abdominal bloating. You will also need to reduce the amount of boxed and canned foods to reduce bloating. Some other foods that you should avoid include high sodium containing soya sauce and salty snacks of any type.

You need to include whole grains, fruits and vegetables in higher quantity in your diet. You should also include healthy proteins like poultry, fish, lean red meat, beans, eggs and soya in your diet. You will also need healthy fats in your diet and healthy fats will come from olive oil, nuts and seeds and safflower oil.

You will also need to drink more water because water can help you to reduce your bodyweight and fat. Drinking 8 to 12 glasses of water everyday will keep you properly hydrated besides flushing out extra sodium and fluid.

Exercise

Regular exercise will help you to lose few inches from your waist. By doing just 30 minutes of aerobic exercise, you can shed several inches from your waist. You need to exercise at least five days a week to get the maximum benefit. If you can exercise for 60 minutes every time whenever you are exercising, it will enhance the speed of waist size reduction. A fast paced walk, a bike ride, or laps of swimming in the pool will also do the same thing and will help you to lose few extra inches from your waist.

References
1. Lean belly Breakthrough
2. Assessing your weight
3. According to waist circumference