How to lose weight around your waist

He says that getting a lean body requires a combination of cardiovascular training and lifting weights. So, does this mean you should ignore those popular abdominal curls? Not exactly, says Griffin.

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If you don't have access to the gym, there are other exercises that can help trim your tummy, and many of them can be done at home. Martin has trained numerous pro players and says that "the plank works dozens of muscles all at once. It is a much more complete exercise than abdominal crunches or situp. Currently, Martin uses a product called the Stealth Core Trainer with his clients. The plank-based ab trainer engages the user with smartphone games for a challenging ab workout.

The unbalanced board puts your body into an unstable position that has to be manipulated to reach targets and score. With or without the Stealth trainer, anyone can start a plank program at home. For best results, however, he says that people should still do full-body workouts at least 30 minutes 3—5 days per week along with a balanced nutritional plan.

Trimming your waistline could impact your longevity. Take the time to talk to your doctor and develop a lifelong plan of healthy eating and vigorous exercise to get lean and stay fit for life. Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up for our newsletter and get it free! Waist circumference a good indicator of future risk for type 2 diabetes and cardiovascular disease.

BMC Public Health. National Heart, Lung, and Blood Institute. Assessing Your Weight and Health Risk. Arch Intern Med. J Acad Nutr Diet. Table of Contents View All. Why Lose Belly Fat?

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Impact on Health. Diet vs. Getting Rid of Belly Fat. Was this page helpful? Thanks for your feedback! Sign Up. Stir well and drink up. ACV or apple cider vinegar is a great substitute for lemon or lime. It is natural and is known to have promoted weight loss in many dieters. Scientists have also found that ACV is a potent obesity inhibitor and can help reduce the risk of heart disease 4.

It is most effective when taken 30 minutes before a meal. Follow the method mentioned below to use it.

Method 1 — Add a teaspoon of apple cider vinegar to a glass of room temperature water. You can also add a teaspoon of honey to it. Stir well and drink it first thing in the morning. Method 2 — Soak two teaspoons of fenugreek seeds overnight in a glass of water. Strain it in the morning, add ACV, and drink. Did you know that constipation and a poor digestive system can make you gain weight and prevent the normal functioning of the cells and organs 5?

The colon or large intestine should be clean to keep your digestion fine and metabolism firing. Drinking only water may not work for you if you experience constipation regularly. You can use sea salt to cleanse your system.

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The vital minerals in the sea salt act as a laxative, cleanse the colon, and improve digestion. Use unrefined sea salt for the best benefits. Method 1 — Add two level teaspoons of unrefined sea salt to a glass of warm water. Stir and drink it first thing in the morning.

Method 2 — Add the juice of half a lime to the sea salt solution and drink it on an empty stomach. Black coffee or coffee without sugar or any cream can help you shed the extra pounds. Coffee helps suppress appetite and makes you feel full 6. Drink a cup of black coffee 30 minutes before any meal for the best results. If you are not a fan of caffeine, you can opt for green coffee, which has very little caffeine and is loaded with chlorogenic acid that boosts metabolism and prevents fat absorption.

Drink two cups of black coffee, along with liters of water, to lose weight without putting in too much effort. You may also try green coffee for weight loss. Not all fats are bad. Healthy fats help maintain cell integrity and aid the proper functioning of various organs and biochemical reactions. They have anti-inflammatory properties that help reduce the constant state of inflammation or stress, thereby lowering the chances of inflammation-induced weight gain 7.

Include coconut oil, clarified butter ghee , almonds, macadamia nuts, walnuts, sunflower seeds, flax seeds, chia seeds, sunflower butter, rice bran oil, olive oil, melon seeds, and pumpkin seeds in your diet. Make sure you practice portion control or check the serving size as consuming them in excess may do more harm than good.

Eating healthy is not expensive if you know what you need and where to find it. Restock your fridge and kitchen with healthy foods like veggies, fruits, herbs, spices, healthy fats, full-fat milk, full-fat yogurt, and lean protein 8 , 9. Have five different types of veggies and space it out in three servings. Have three different types of fruits and space it out in three servings. Avoid using packaged sauces and canned or ready-to-eat foods. Where can you find the healthy stuff?

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Try the local vegetable market or supermarket. Green tea is loaded with antioxidants It contains epigallocatechin gallate EGCG , a potent antioxidant that helps flush out toxins and kick-start metabolism, improves digestion, increases satiety, and keeps you energetic the entire day. Drink green tea or matcha green tea without adding any sugar or cream. Avoid flavored green tea as it contains added sugar and flavor to make it more palatable, and it is not as effective as pure green tea.

Drink cups of green tea per day. You may also try herbal slimming teas for weight loss. We all love to snack, but it becomes a problem when you snack on unhealthy foods every hour. Snacking on chips, wafers, or chocolate will make you gain weight and halt your weight loss journey, no matter how much you exercise. Tweak your snacking foods — have cucumber, carrot, hummus, freshly pressed fruit juices, peach, guava, grilled sweet potato, or sprouts.

Try curbing carbs instead of fats.

Also, avoid late-night snacking. Resting prevents the body from collapsing — meaning, without enough rest, your muscles will not recover from the daily wear and tear. Sleep deprivation can slow down your metabolism and make you gain excess fat in the lower body Sleep for at least hours. Wait for two hours after dinner before going to bed. Use a soothing room freshener to help you sleep better.

You can also use a foot soak or take a shower before you go to bed.