Overweight is often linked to being unhealthy but there are those who are carrying more weight than others but are still considered healthy. On the other hand, there are those who are within their normal weight but are at risk of acquiring diabetes and other health problems. These are the ones with too much fat in their midsection.
The ideal waist circumference in men is 40 inches or 102 cm and for women, the recommended waist circumference is 35 inches or 88 cm. Going beyond these measurements is already called abdominal obesity.
For those who are wondering how they can lose waist fat, unfortunately, there is no spot reduction. However, by combining various steps to lose fat in this area, you will be able to get your waist reduced significantly. Here are a few suggested steps on how to lose waist fat.
- Increase protein intake. For those who are trying to lose weight, increasing your intake of protein is recommended because this macronutrient is found to reduce one’s cravings up to 60%. What’s more, protein can also increase your metabolism by 80 to 100 calories every day which means you will be reducing your calorie intake too.
- Go for fiber. Health experts often recommend that you increase your intake of fiber but keep in mind that not all fibers are the same. For weight loss purposes, the best type of fiber to go for is the soluble fiber which slows down the passage of food in your gut making you feel fuller for hours. This means that you won’t be eating a lot which leads to weight loss. What’s more, the fat in your belly is reduced as well which is one of the reasons why this should be included in your daily diet.
- Monitor your food intake. One way to keep an eye out on your weight is by monitoring your food intake. It’s quite easy to say that you have increased your protein and fiber intake but you might be surprised to find that what you have consumed so far isn’t enough or are eating the wrong kind of fiber and protein. The best way to get around this is to track what you’ve eaten including the amount of calories you have consumed, fiber, protein, and so on.
- Do aerobic workouts. Of course, changing your diet is just one part of your quest to lose belly fat. You will also need to do some workouts to speed up the reduction of fats in your belly. However, there is no spot reduction to get rid of those stubborn fats. You will need to exercise different parts of body to achieve smaller waist.
- Reduce carbs. Another way to lose waist fat is by reducing your carb intake. Skipping breads, pastas, and other carbohydrates can improve your weight and belly. What’s more, when you reduce your intake of carbohydrates, there is also a significant reduction in water weight which means that you will see results in just a few weeks.
6. Avoid sugar. For those who are fond of sweets or sweetened beverages, you might want to reconsider your diet because this type of sugar is not doing you any favors. The more you consume foods that are high in fructose, the more fat gets retained in your belly.