How to Lose Inches Fast on the Waist

by Beth Rifkin Google

About Beth Rifkin

Based in San Francisco, Beth Rifkin has been writing health- and fitness-related articles since 2005. Her bylines include "Tennis Life," "Ms. Fitness," "Triathlon Magazine," "Inside Tennis," "American Fitness" and others. She holds a Bachelor of Business Administration from Temple University.

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A smaller waist can be the ultimate fitness conquest, especially if fat tends to accumulate more on your abdomen than any other place. Because you can't spot-reduce fat, losing inches from your waist requires that you perform fat-burning exercise to trim body fat overall. A few changes to your lifestyle, including altering your diet and increasing your physical activity, can make a more diminutive waist completely attainable.

Step 1

Eat a healthier diet for a smaller waistline. What and how much you eat is as important to a fit physique as exercise. Begin by making simple switches. Replace processed and fatty foods with whole grains such as brown rice and whole-wheat bread, fresh fruits and vegetables, low-fat dairy such as yogurt, and lean proteins such as skinless, baked chicken breast. Swap greasy commercial pizza for a homemade version with fresh whole-wheat pizza crust, tomato sauce, low-fat cheese and top it off with plenty of fresh vegetables, such as peppers, mushrooms, zucchini and olives.

Step 2

Get moving with cardio exercise to lose inches from your waist. Cardiovascular exercise is essential for accelerating your heart rate, preventing dangerous medical conditions and burning body fat. Try running, or use an elliptical or stair stepper machine at the gym. Break a serious sweat in an indoor cycling class, which can burn about 800 calories in one hour, according to Fitness Magazine. Or participate in a group fitness class that really gets your body moving, such as cardio kickboxing or a dance-inspired cardio class.

Step 3

Lift weights to boost fat burn. Replace fat with lean muscle mass and boost metabolism by strength training the entire body. Harvard University reports that vigorous strength training can burn 266 calories in 30 minutes, depending on your height and weight. Target major muscles groups at least twice a week with free weights or resistance machines, but do not strength train the same muscle groups on consecutive days to allow for muscle recovery. Seek guidance from a trainer at the gym or someone experienced with strength training if you are new to this kind of exercise.

Items you will need

  • Brown rice
  • Whole-wheat bread
  • Fruit
  • Vegetables
  • Low-fat yogurt
  • Gym
  • Cardio equipment
  • Strength training equipment

Warning

  • If you incorporate free weight strength training into your routine, work out with a spotter for safety.

Photo Credits:

  • Medioimages/Photodisc/Photodisc/Getty Images

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.