How can i lose waist size

Lisa holds a personal trainer certification through the University of Alaska Anchorage, with more than 4, hours of hands-on experience working with a variety of client needs, from sports teams to post-rehab populations and weight loss, in one-on-one, small group and large group settings.

Karen Spaeder. Karen Spaeder is a versatile writer and editor with experience in print and online publications, SEO articles, social media, marketing communications and copywriting.

Currently, she is the communications VP for a social media software company, where she creates social media and blog content, email campaigns, case studies and newsletters. Outside of her editorial experience, Karen is a yoga instructor and a health coach certified with the Institute for Integrative Nutrition. As such, she has expertise in health, wellness, fitness and nutrition. Connect on LinkedIn. Lifestyle changes will remove inches from your waist.

Video of the Day. Add fiber-rich foods. A study linked eating 10 grams of soluble fiber per day to a 3. Add fiber to your diet by eating a lot of plant foods likes fruits, vegetables, legumes and oats. You could also add a fiber supplement to your diet. Always consult with your doctor before taking supplements.

Source: Lifestyle and Abdominal Fat study. Waist vs. Risk of Weight around the Waist Visceral fat — body fat stored within the abdominal cavity and around internal organs such as the liver, pancreas, and intestines — increases risks of several health problems, including Type 2 Diabetes, heart disease and sleep problems. What is a Healthy Waist Circumference? How to Measure Waist Circumference Follow these instructions to properly measure waist circumference.

These include heart disease, type 2 diabetes, obesity, and fatty liver disease 22 , 23 , Observational studies show a relationship between high sugar intake and increased abdominal fat 25 , Even healthier sugars, such as real honey , should be used sparingly.

Excessive sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar. Aerobic exercise cardio is an effective way to improve your health and burn calories. However, results are mixed as to whether moderate or high intensity exercise is more beneficial 27 , 28 , In any case, the frequency and duration of your exercise program are more important than its intensity. One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for minutes per week, compared with those who exercised minutes per week Aerobic exercise is an effective weight loss method.

Diets with under 50 grams of carbs per day cause belly fat loss in people who are overweight, those at risk for type 2 diabetes, and women with polycystic ovary syndrome PCOS 31 , 32 , Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat 34 , A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.

Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass. Based on studies involving people with prediabetes , type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat loss 37 , In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat Strength training can be an important weight loss strategy and may help reduce belly fat.

Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat. Studies show that sugary drinks lead to increased fat in the liver. One week study found significant abdominal fat gain in people who consumed high fructose beverages 40 , 41 , Sleep is important for many aspects of your health, including weight. A year study involving more than 68, women found that those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night The condition known as sleep apnea , where breathing stops intermittently during the night, has also been linked to excess visceral fat If you suspect you may have sleep apnea or another sleep disorder, speak to a doctor and get treated.

Sleep deprivation is linked to an increased risk of weight gain. Getting enough high quality sleep should be one of your main priorities if you plan to lose weight and improve your health. Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key Keeping a food diary or using an online food tracker or app can help you monitor your calorie intake.

This strategy has been shown to be beneficial for weight loss 50 , In addition, food-tracking tools help you to see your intake of protein, carbs, fiber, and micronutrients. Many also allow you to record your exercise and physical activity. Keeping a food diary or using an online food tracker are two of the most popular ways to do this. Fatty fish are incredibly healthy. Studies in adults and children with fatty liver disease show that fish oil supplements can significantly reduce liver and abdominal fat 54 , 55 , Eating fatty fish or taking omega-3 supplements may improve your overall health.

Some evidence also suggests it may reduce belly fat in people with fatty liver disease. Here are some ideas. If you have a long way to go in reducing your waist circumference, it can feel overwhelming or even hopeless. Thankfully, losing just ten percent of your body weight can help to improve your health. Intermountain Healthcare is a Utah-based, not-for-profit system of 24 hospitals includes "virtual" hospital , a Medical Group with more than 2, physicians and advanced practice clinicians at about clinics, a health plans division called SelectHealth, and other health services.

Helping people live the healthiest lives possible, Intermountain is widely recognized as a leader in clinical quality improvement and efficient healthcare delivery. Which should I choose? Authors Topics. Facebook Twitter. Kelly H. Woodward, DO Jul 18,