To get rid of the extra pudge around your midsection, you need a plan of attack that promotes fat loss. You can best lose fat all over with a low-fat diet, aerobic exercise and strength training.
Diet
Step 1
Eat low-fat, nutrient-dense foods that promote lean muscle growth and fat loss. Focus on fruit, vegetables, low-fat dairy, lean meats and whole grains. These foods offer a lot of vitamins, minerals and antioxidants without excess calories or fat.
Step 2
Swap out your calorie-loaded beverages -- this includes soda, flavored coffees, alcoholic beverages and energy drinks -- for water. Water hydrates your body without sugar and calories. The President's Council on Fitness, Nutrition & Sports recommends adding a slice of lime, lemons or watermelon to your water for some flavor.
Step 3
Control your portion sizes to avoid overeating. Use smaller bowls and plates for your meals so you aren't as tempted to serve yourself bigger portions. Stop eating when you no longer feel hungry instead of when your plate it empty; your body takes time to digest food and to tell your brain that you have eaten enough.
Exercise
Talk to your doctor before starting a weight-loss program.
Step 1
Move more. Do at least 150 minutes of moderately intense aerobic exercise each week. Split this up into as many sessions as you like throughout the week. Each workout should be at least 10 minutes long. Choose activities that engage most of your body to burn more calories; try running, the elliptical, rowing, swimming, tennis, jumping rope, an aerobics class or kickboxing.
Step 2
Do stomach strength-training exercises two to three times a week. Strengthening your stomach muscles will create a natural girdle for a smaller waist. Perform 12 to 15 repetitions for each exercise you choose and allow at least 48 hours of rest time between each workout.
Step 3
Perform inchworms to strengthen your waist. Stand upright with your knees slightly bent, place your hands on the floor directly in front of your feet and start walking your hands away from your body. Continue until your body is in a pushup position, perform a pushup while keeping your stomach tightened and then walk your feet in toward your hands to complete one repetition.
Step 4
Complete the front plank during your strength-training workout. Lie flat on the floor on your stomach. Keep your legs together and place your forearms flat on the floor close to your body. Press upward onto your forearms and toes while keeping your stomach flexed for support. Hold the position for at least five seconds, lower back down and repeat.
Warnings
References
Resources
Warnings
- Talk to your doctor before starting a weight-loss program.
Writer Bio
Ashley Farley has been a certified personal trainer since 2008. She is also a writer specializing in healthy living, fitness and nutrition topics. Farley has an Associate of Science in mental health services from the Community College of the Air Force and is pursuing her B.A. in English at Wright State University.