Waistline is a word many people prefer not to hear. Fat appears in this area much quicker than what it takes to rid of it. To lower your waistline you will need a combination of a change of lifestyle, some exercise and a little bit of perseverance. Some people might dread the thought of it, but you don't need to run a marathon to get some results. Healthy food choices and a few minutes of exercise a day is all it takes for you to be happy again with your waistline.
1 Change your diet. Get rid of processed foods, deep-fried foods, refined grain products, fatty meats and fast food. Eat fruits, vegetables, lean meats, whole grains, seeds, nuts, fish, legumes, foods high in fiber and low-fat dairy products. Snack on fruit, seeds and nuts if you need to. They will provide you fiber and energy.
2 Spread your food during the day. Every time you have a meal, your body uses energy to burn those calories. When you have a big meal, your body can only burn a fraction of it, storing the rest in the form of body fat. Have five or six small balanced meals instead of three big meals.
3 Drink plenty of water. Water helps flush toxins from the body, aids in digestion, boosts metabolic rates and increases energy levels. You are going to need that extra energy if you are to increase your exercise time.
4 Do some cardio exercises three or four times a week for 45 minutes. Good cardio exercises include spinning, walking and running. Taking the stairs instead of the elevator is an easy way to do some exercise without affecting your daily routine. Cardio exercises will also boost your mood which is a good incentive if you are to keep up with it.
5 Introduce some ab exercises into your weekly workout. Work your lower, upper and oblique abs. Do some side crunches and sit ups. Take the Captain's chair for example. Sit on the edge of a chair with your back straight and your feet together and flat on the floor. Grasp the edge of the chair on both sides of your hips and lift your knees to your chest while keeping your back straight. Hold for two seconds. Slowly lower your legs. Repeat 15 times. Do three sets three times a day.