Quickest Ways to Lose an Inch off Your Waist

What’s A Healthy Waist Circumference?

The Centers for Disease Control and Prevention (CDC) has standardized a healthy waist circumference for both genders, that is;

For men below 40.5 inches
For women below 38.7 inches

How to Curb That Fat?

A combination of healthy eating, physical activities, and some lifestyle modifications can yield the best results for you instantly. But, you must consistently follow these things to visualize a noticeable difference around your waistline.

Can Calorie Restriction Help You?

Absolutely yes!

Calories are energy you get from consuming several foods and drinks, and your body uses them to perform daily physical activities.
It doesn’t matter if the calories you consume come from carbohydrates, proteins, or fats; it’s evident that either they fuel your actions or are stored in your body as fat. And this fat will remain there as long as your body does not use these calories.

How to Cut Down the Calories?

Cutting down calories and burning them through exercise leads to weight loss.

Use this calorie calculator to estimate the number of daily calories your body needs to shed that extra fat. Start by cutting down 200-300 calories per day from your usual diet and then gradually proceed to 500 calories per day.

What to Eat?

You can generally eat your usual foods by reducing the portion size only. Measure these portions based on the size of your hand;

Two cupped handfuls of vegetables
Two fist-sized servings of fruit
Two palm-sized servings of lean protein
Two servings of fat or oil covering the tip of your thumb
Three fist-sized servings of carbs

Strictly avoid sugary, processed, fast foods, sodas, and cold drinks.

How Does Exercise Contribute To Weight Loss?

When you exercise to lose weight, the number of calories your body burns off increases. This burning of calories, when combined with reduced calorie intake, will ultimately create a ‘calorie deficit’.

What Exercises Are Needed?

To reap the benefits of exercise for weight loss instantaneously, you need to perform

Brisk Walking (at least 45 minutes)
Aerobic Exercises (at least three times a week for about 20 minutes)
Weight Training
Yoga

Incorporating Some Healthy Lifestyle Modifications

Apart from diet and exercise, there are some healthy lifestyle habits that you can adopt to make a visible difference in your waistline.

Park your vehicles far from the destinations, so you have to walk more.
Walk to the grocery store or your office if it’s nearby.
Take the stairs instead of using lifts and escalators.

Wrapping It Up!

The calorie deficit and regular exercise have been proven to be the quickest way of losing an inch in your waist. Consistency is the key, so you should be conscious of following these methods strictly.

Replace the high-calorie foods with low-calorie ones and reduce the portion size to see the best results.

Sahakyan, K. R., Somers, V. K., Rodriguez-Escudero, J. P., Hodge, D. O., Carter, R. E., Sochor, O., Coutinho, T., Jensen, M. D., Roger, V. L., Singh, P., & Lopez-Jimenez, F. (2015). Normal-Weight Central Obesity: Implications for Total and Cardiovascular Mortality. Annals of internal medicine, 163(11), 827–835. https://doi.org/10.7326/M14-2525
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