How to Shed Fat Around the Waist

Reducing fat anywhere on the body will require fat loss all over the body. According to the Motley Health website, spot reduction of fat in just one area of the body is not possible. Getting rid of fat around the waist is difficult because the body is used to naturally depositing fat in the stomach region. Liposuction is a quick, costly and timely remedy, but it does not have the same health benefits as losing fat naturally. If you incorporate a healthy diet and exercise routine, you will not only shed excess belly fat, you can also lower your blood pressure and maintain healthy cholesterol levels.

Instructions

• 1

  Eat often to keep your metabolism activated and burn fat. Eat every two to three hours for a continuous supply of nutrients.

• 2

  Make healthy "clean" choices. Avoid fried and processed foods, sugar and high-fat dairy. Replace simple carbohydrates with complex carbohydrates, such as whole wheat breads and brown rice. Eat polyunsaturated fats, such as raw nuts and olive oil, instead of saturated fats. Consume lean protein and plenty of vegetables and fish.

• 3

  Do cardiovascular exercise as often as you can to raise the heart beat and the metabolism resulting in fat loss all over the body. Train at least five days per week for 20 to 60 minutes per day. Do different kinds of cardiovascular exercise each time to add variety, stay challenged and to ban boredom. Workout on the elliptical machine, stair-climber, swim, run or ride a bike.

• 4

  Train with weights two to three days of the week, for increased fat burn even during periods of rest. Build and tone all muscles of the body to fire up your metabolism and burn fat.

• 5

  Tone the abdominal muscles by doing abdominal exercises. Abdominal exercises don't burn fat, but once the belly fat is gone, these exercises will help toned and tight muscles appear. Target the upper abdominals with crunches. Do side bends for the obliques and perform reverse crunches and leg lifts for the lower abdominals.

• 6

  Don't get stressed out and remain calm at all time. Cortisol, the stress hormone, is triggered by stress and increases fat around the waist, according to the Marilyn Glenville website. Look into practicing meditation or take a few minutes to breathe deeply during periods of high stress.

• 7

  Drink water to hydrate the body, flush toxins, promote digestion and transport nutrients. Water also helps to make you feel full so you are less prone to binge and give into cravings.

• 8

  Maintain good posture. Stand and sit up straight instead of slouching. Imagine being pulled up straight by a cord and allow your ears, shoulder and hips to naturally form a straight line. Good posture does not only make you appear more confident, it also makes you look instantly slimmer and more toned.

• 9

  Avoid alcohol and caffeine. Alcohol has many calories and no nutritional value and caffeine is a diuretic and can de-hydrate you.

• 10

  Rest for eight hours at night to give you body sufficient time to restore and replenish itself. Sufficient sleep will also make you more productive and alert during the day.