How to Control Your Waist Size
There are several factors that can affect your waist size, such as diet, physical activity and age. Ideally, your waist should be below 40 inches in women and 35 inches in men for optimal health. But if you have a waist measurement above these numbers, it may be a sign of an unhealthy concentration of fat and an increased risk of diseases.
The best way to control your waist size is through a healthy eating plan that includes plenty of fruits and vegetables, whole grains and lean proteins, according to the Centers for Disease Control and Prevention. You also want to cut down on processed foods and sugary drinks.
If you need help finding a balanced diet that meets your specific needs, consult with a registered dietitian. She can help you make healthier food choices and provide recommendations for additional exercise and weight loss.
Eat a high-protein, low-carbohydrate diet that is rich in fiber. Protein-rich foods help you feel full, so you eat less overall.
Avoid fried foods and other high-fat options that contribute to belly fat. Instead, eat lean protein from poultry and fish, fresh vegetables, whole grains and low-fat dairy products.
Drink lots of water. This helps you stay hydrated and flush out waste. Plus, it reduces your risk for many diseases, including heart disease and diabetes.
Replace sweetened beverages with plain water to save calories and lower your overall calorie intake. Soda and fruit drinks are loaded with sugar, so cutting them out can help you shave hundreds of calories a week.
Try circuit training and Pilates to build a strong core, which can reduce the appearance of fat around your abdomen. In addition, HIIT workouts can be effective at losing belly fat, according to a study in Sports Medicine.
Wear the right clothes to keep your waist flatter and in line with the rest of your body. If you have a muffin top, it’s time to stop wearing low-waist pants that don’t sit comfortably around your waist and start choosing high-waist pants that will suck your stomach in and give you better posture.
Use a flexible tape measure to take your waist measurements. To get an accurate reading, wrap the tape measure around the widest part of your abdomen, resting gently on your skin. Gently breathe in and out to make sure you’re not holding it too tightly or too loosely, which can lead to an incorrect reading.
Taking a waist measurement isn’t as difficult as it sounds, but you do need to be careful about your positioning. You don’t want the tape to dig into your skin or droop in your midsection.
You should also stand straight and put your feet apart. Once you’ve positioned your body correctly, place the tape on your belly button and pull it snugly until it’s level all the way around. You can do this three times to get a consistent result.
The most important thing is to get in shape and lose weight, but that won’t happen if you have a large waist. A healthy, well-rounded diet and regular exercise are the best ways to reduce your waist size and improve your health.