How to Lose Weight Around Your Waist
Cut the Impulse of Shortcuts
While the claim of quick and easy results is nothing short of tempting, most of us know someone that has jumped into a fad diet headfirst only to land on the rocks. Knowing how to get a narrow waist really starts with cutting the impulse of taking shortcuts, as starving the body will not meet your long-term goals of decreasing your waist size. It is imperative to remember weight loss results from consistency, mostly by adhering to a wholesome diet to lessen feelings of deprivation.
Make Short-Term Goals
While the absence of noticeable outcomes can be discouraging, remember, results do not come overnight. But instead of getting discouraged considering all the efforts you have made, make short-term goals. Setting shorter and achievable goals for yourself is one of the very best ways to keep you motivated to meet your key weight size goal, along with shaping a more positive mindset. No matter what you are attempting to accomplish in life, having a positive attitude is critically important, as a healthy mental attitude toward your diet can make a huge difference. After all, many of us eat when we are depressed. Therefore, if you feel down in the dumps because you are not losing weight fast enough, you might get depressed and end up binge eating. So keep your timescale realistic, and set achievable short-term goals.
Keep A Journal
Guessing your way through your weight loss program is not the best approach, so keep a journal to track your progress. Along with logging weight and waist size, offer details about your dietary patterns, exercise activities, and stress and energy levels. Doing so not only brings awareness to routine patterns, but keeps you motivated and accountable for adhering to a healthy lifestyle.
Focus On Nutrient-Density
While calories do play a role in weight loss, nutrition experts often take the pressure off calorie restriction and encourage individuals to pay greater attention to nutrient density. Comprising the diet with whole grains, fresh produce, lean and plant-based proteins, and healthy fat sources provide valuable vitamins, minerals, and fiber that refined products generally lack, along with naturally keeping calories in check without the high need of counting them out. Additionally, high-fiber foods are generally low in calories and tend to be more filling than non-fiber foods, with the combination of low-calorie and high-satiety encouraging weight loss and promoting both digestive and heart health. As a general rule of thumb, comprise half the meal plate with veggies, a quarter with protein, and complement a complex carb and healthy fat.
Exercise is key for Losing fat around the waist and should be done regularly and consistently. Aim for at least 150 minutes of moderate-intensity cardio each week to not only torch calories, but promote cardiovascular and mental health. Incorporate strength-training exercises at least two to three days in your workout regimen to support muscle mass and an efficient metabolism. Focus on each muscle groups in your upper and lower body and core and use your own body weight, resistance bands, dumbbells, barbells, or machines. Strength training can be done with your own body weight, resistance bands, dumbbells, barbells or machines. But along with a structured workout program, increase small bouts of physical activity throughout the day to accelerate your results. For instance, do jumping jacks while your coffee is brewing, walk your dog in the morning, park further away from the store entrance, bike to work, and take the steps over the elevator.
Get A Handle On Stress and Sleep
While diet and exercise tends to take the front seat when it comes to weight loss, the consequences of chronic stress and inadequate sleep deserve considerable notice. During stress, our bodies store fuel and energy, slow down metabolism and dump out harmful chemicals such as cortisol, and shown to contribute to weight gain in the abdominal region. Some individuals also turn to food as a coping mechanism (and often not towards a bowlful of veggies…). Stress can also start impeding on sleep cycles, which may cause the body to store even greater, heighten food cravings, and plummet energy levels to keep active throughout the day. Ultimately, get a handle on stress by practicing stress-relieving techniques, along with creating a healthy bedtime routine to relieve further weight gain risks.
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