How Do I Decrease My Waistline?

The battle of waistline bulge has been taken to new heights over recent decades, as more and more fad diets, supplements, and advice has taken over infomercials, newsstands, and store shelves. The weight loss industry is a lucrative one, peppered with some actual scientific fact amid speculation and claims that can sometimes be confusing and contradictory to those individuals looking to lose unwanted pounds. The truth is, while everyone is different, there's only one method to decreasing a waistline: diet and exercise.

Diet

• While there are some extreme cases where reduction surgeries may be required for the seriously obese, the medically approved method of losing excess body weight is a sound nutritional diet and regular exercise. For the food side of the fat fighting equation, it's best practice to consult a registered dietitian. However, it all comes down to daily calories consumed, and the best way to keep track of those calories is to keep a food diary. Writing down everything you eat and adding the total calories makes you accountable for your calories, thus reducing the amount of excuses. The Food and Drug Administration's (FDA's) recommendation for a daily caloric allowance for adults hovers around the 2,000 mark. To determine your personal caloric goal, based on age, weight, height, and activity level, log on to a website such Freedieting.com and enter in your information for a rough estimate of your personal caloric goals. Keep in mind a sound diet consists of well balanced meals featuring all the macronutrients (fats, proteins, and carbohydrates) with plenty of vitamin rich vegetables.

Exercise

• Exercise should last at least 20 minutes daily, although intensity level is key to really shedding those pounds. Picture a scale; on one side is intensity, the other side, time. As intensity increases, the amount of time exercising decreases because your body will taxed out. The opposite is true: less intensity increases the duration of the workout. Those that exercise with intensity would have to work out less often than those who engage in moderate exercise. You should incorporate elements of both aerobic and anaerobic exercise into your workout program, which means resistance exercise and cardio. You should consult a knowledgeable trainer for tips or tailor-made workouts (or if you lack motivation and need someone to push you).

  Generally speaking you need to exercises that address all the major body parts rather than just your waist. One solution you could employ is circuit training, which ups the intensity level and combines cardio and resistance into one workout. Choose 5 to 7 exercises and perform each one for 12 to 20 repetitions consecutively, taking little to no rest in between exercises. This places a greater metabolic (calorie burning) demand on the body and increases the intensity of workout while decreasing time spent. Consult your doctor before undergoing any exercise regimen.