How to Naturally Lose My Waistline

The only proven method to losing weight and inches is to eat a calorie-controlled diet and exercise to tone muscles. This is accomplished by eating less food, eating healthier food, and engaging in aerobic exercise and strength-training activities. There is no way to spot reduce a single area, including the waistline. That said, you can target the waist with specific exercises while working on overall fat loss and fitness.

Things You'll Need

• Notebook (optional)
• Writing implement (optional)

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Instructions

• 1

  Eliminate all junk food from your diet. Do not buy or eat anything that comes in a box, if at all possible. Avoid alcohol, crackers, chips, baked goods or cookies. Instead, increase your intake of leafy green vegetables, lean protein, such as chicken and fish and healthy fats such as olive oil.

• 2

  Reduce your overall calorie intake by 500 calories per day. Keep track of everything you eat in a notebook or an online tracking program. One example of such a website is Sparkpeople.com.

• 3

  Perform aerobic exercises four to five times per week. Aim for 45 minutes per session. Aerobic exercise is key to helping you lose fat and lose your waistline. It burns a substantial amount of calories, depending on the workout that you do. Examples of fat-melting aerobic exercises are running, swimming and fast walking. To keep the workouts interesting, try varying the aerobic activities with hiking, in-line skating and volleyball.

• 4

  Do full-body strength training two times per week. Always allow at least one day between weight-training sessions. Either lift weights such as barbells, free weights or exercise machines, or use your own body weight. Some examples of effective strength training exercises are push-ups, dead lifts and squats. Do three sets of 10 to 12 repetitions when strength training.

• 5

  Target the oblique muscles by doing Pilates exercises. The obliques are the sides of the waist and, when toned, will give your waist its best shape. Do exercises such as the Pilates criss cross twice per week. To perform this exercise, lie on the floor on your back and bend the knees up. Put your hands at the back of your head and lift the head and shoulders off the floor. Twist at the waist and bring the left elbow to your right knee, while simultaneously straightening the right leg. Continue on alternate sides. Perform two sets of 12 repetitions.