How to Lose Weight to Get Rid of A Spare Tire

The tried-and-true way to lose weight and lose the spare tire around your waist is to increase your cardio workouts. You''ll also need to add weight training into your exercise regimen and eat well-balanced meals. Carrying extra weight around your midsection increases many health risks---even more reason to tighten up your waistline.

Instructions

Losing the Weight

• 1

  Calculate your body mass index (BMI). The only thing you need to know is your current weight and height. There are many BMI calculators online. According to the U.S. Department of Agriculture, USDA, people who fall into the BMI range of 18.5-24.9 are healthy; 25-29.9 are considered overweight; 30 and above are considered obese.

• 2

  Rev up your physical activity. Taking a stroll is a good start, but to really burn off those extra pounds from your waistline increase your cardio to 30 minutes. Great cardio activities include fast walking, biking, swimming and jogging. Start off slowly and gradually increase your time to one hour, if possible. If you hit a plateau, it could mean that your body has adjusted itself to a particular workout regimen. That means it's time to change your workout plan. Try a new activity like belly dancing or ballroom dancing, or simply increase the resistance on your existing routine.

• 3

  Add weight training to your cardio workout to get the results you want. Lifting weights can help to reshape your body and give you more strength. Include weight lifting that focuses on your legs, arms and abs two to three times per week. Remember to never work on the same muscles consecutively.

Smart Eating

• 4

  Eat more whole grains, instead of refined grains because they give you a feeling of being full, for longer. Good options include whole-grain bread and brown rice instead of white rice. Learn about the food labels that can be misleading; words such as "multi-grain," "bran" or "100 percent wheat" are not whole-grain products. The USDA provides helpful tips and resources to aid in weight loss at www.mypyrmaid.gov.

• 5

  Include an assortment of vegetables, fruits and lean protein like fish, turkey and chicken. Choose nuts as a healthy snack. According to wellness expert Dr. Pamela Peeke, MD, it's a good idea to eat every 3 to 4 hours from breakfast through dinner. And stop eating two hours before bedtime; ideally, eat dinner no later than 8-8:30 p.m.

• 6

  Control portions. Remember to eat slowly and pay attention to your feeling of fullness. If you begin to feel full, stop.