Do you ever feel like no matter how many crunches or squats you do, that extra weight around your waistline just won't budge?
Do you find yourself wearing baggy clothes to cover up your muffin top and struggling with finding jeans that fit right?
If so, then read on! In this post, we'll discuss some of the reasons why it's hard to lose weight around the waistline and what steps you can take to make sure those pounds come off.
Let's get started!
Losing Weight Around Your Waistline
Weight loss, no matter if it's from your arms, butt, or waistline, is always a matter of creating a calorie deficit.
A calorie deficit means that you're taking in fewer calories than you're burning over the course of the day (and over weeks and months, depending on how much fat you need to lose).
How You Can Create A Calorie Deficit
10 Tips To Lose Weight Around Your Waistline
Losing weight around your waistline is one of the toughest areas to lose.
That's why this article will highlight 10 tips that will help you get rid of those unwanted pounds for good!
1) Drink at least 8 glasses of water a day
Water can help you lose weight because your body expends energy to process it. So, the more water you drink, the more calories you'll burn!
Research has shown that drinking even one glass of water before a meal might help you eat fewer calories.
Water also helps your body extract energy from food by absorbing some fatty acids and eliminating others. And as we all know, the higher your body temperature, the more calories are burned!
Because proper hydration can reduce hunger and cravings for sugary snacks, it will be easier to maintain healthy eating habits. Not only does adequate hydration help cut appetite – it's been shown to slash calorie consumption by as much as twenty percent!
2) Eat more vegetables
Vegetables contain essential vitamins and minerals that your body needs, and it's better to get them from nutrition than supplements (because most of the time your body can't absorb all of what you take in).
Vegetables are helpful in the weight loss process because they are heavy with fiber which helps burn fat. Vegetables also have more of a volume than fruit or raw foods typically- making them great for feeling full and ‘satisfied' after eating without consuming too many calories.
2) Eat more leafy greens
Leafy greens are low in calories but rich in fiber, making them satisfying. By eating leafy greens you will feel full too soon, which means that you'll eat less at your next meal. And when it comes to weight loss, no food is more important than the one in front of your face!
Additionally, leafy vegetables have nearly twice the concentration of nutrients as any other type of fruit or vegetable! They are also high in folate and calcium- two nutrients believed to lower blood pressure and cholesterol levels among other things.
3) Drink green tea
Green tea contains catechins, which are natural antioxidants found in tea. Catechins work as a type of “fat burner” by increasing the number of calories your body would burn after drinking it.
Green tea also contains caffeine, which can speed up your ability to burn calories and lose weight.
Check out: Green Tea vs. Yerba Mate
4) Weight training
Weight training helps you to burn fat because it uses the largest muscle group in your body, your skeletal muscles. When you use these muscles, they require more oxygen and energy to keep going. This energy comes from burning calories.
Weight training also helps you build lean muscle mass. Lean muscle helps you burn more calories because muscle tissue is more metabolically active.
In fact, research has found that folks who weight trained for 5 to 7 hours a week were able to increase their resting metabolic rate by seven percent!
Cardio is an effective way to burn fat, and there are many ways you can do it. Cardio exercises like running, swimming, biking, or climbing stairs all increase your heart rate and the amount of oxygen that is needed by your muscles.
This not only speeds up weight loss but also helps you sleep better at night!
High-intensity cardio is best for weight loss because it burns the most calories while you do the exercise, but also has the benefit of EPOC.
Excess Post-Exercise Oxygen Consumption EPOC
EPOC is the increased rate at which your body uses oxygen following exercise. This means that your body continues to burn calories after you stop exercising by taking in more oxygen than it would normally.
6) Reduce your consumption of refined sugar
Sugar has many negative effects on your body. For one, sugar is addictive- once you ingest it, your brain sends an overload of dopamine to make you want more.
Sugar also provides a major dose of empty calories, which means there are no nutrients provided to your body.
Eating too much sugar can lead to chronic inflammation throughout the entire body due to elevated levels of insulin. Check out our 77 anti-inflammatory foods list.
7) Decrease the amount of alcohol you drink
Alcohol contains 7 calories per gram- surpassing protein (4 calories/gram) and carbohydrates (both 4 calories/gram).
In order to lose weight, you should not drink alcohol. Alcohol contains a lot of calories and may slow down weight loss as long as it is consumed.
In addition, research has demonstrated that an individual can increase their caloric intake through food by as much as 11% when they drink alcohol.
9) Ban junk food from your pantry
If you don't buy it, you can't eat it! This method works because we often rationalize our bad dietary decisions- if the food isn't in front of us then we won't think about it, which means we won't eat it.
Processed foods are bad for weight loss because they contain high-calorie content, low nutrient content, and no fiber which means that the body expends less energy to break it down.
If you can't stand the idea of throwing away all your candy, chips, and other processed snacks, then why not give them to a friend or donate it?
Keeping junk food at home will make bad dietary decisions much easier.
10) intermittent fasting
Intermittent fasting is popular because it is perhaps the fastest way to lose weight around your waistline.
Intermittent fasting forces the body to release fat stores instead of burning glycogen during exercise, and while at rest.
Being able to access stored fat instead of relying on glycogen is always desirable since glycogen can be depleted during physical exertion.
Intermittent fasting can be done in many ways, but the most popular methods are the 16/8 method and Eat Stop Eat.
- The 16/8 Method involves restricting your food intake to a window of 8 hours in a day, while not eating for the remaining 16 hours.
- Eat Stop Eat is an extreme form of intermittent fasting where you fast for 24 hours once or twice per week.
Believe it or not, this method has been shown to help individuals lose 5% of their body fat in 6 weeks!
If you're looking for a quick and easy way to lose weight around your waistline, intermittent fasting might be the best option.
We hope you’ve found these tips helpful in your quest to lose weight around the waistline. If you have any questions or want some more information, please feel free to contact us!
The only way we can help is if people share this list with their friends and family who may need it too.