Reducing Waist Size

Avoid shortcuts - Anytime you turn on the TV, it seems like you've found that Holy Grail of fat loss. There are belts, creams, pills, patches, and so on that all claim to be able to melt away the fat and inches off your midsection. If you fall for these scams, you will not get results. The only thing that will lose weight is your wallet. There are no shortcuts. To lose inches off your waist will require an effort on your part and a real lifestyle change.

Calorie reduction - this is also a myth; because although this is believed to be true, it does not actually work all the time. While eating foods that are lower in calories will help you maintain weight, this alone will not help in reducing waist fat. Also, starving yourself will just cause your metabolism to slow down, which will only make you gain weight in the long run.

What you do is suck in your belly button (that's an important distinction since most people who suck in their bellies suck in the upper abdominal area). So suck in your belly button as much as possible and hold it in that position for between 15-60 seconds. The longer the better.Repeat this for a total of 5 minutes each day. My clients average about 1.75 inches lost from their waists in less than a month doing this exercise. I even have some overly ambitious clients do this for 15-20 minutes a day and they average just under 3 inches lost from their waists.

Your metabolism is slowed down when you restrict calories to lose waist size, and that practically guarantees that any weight loss will not be sustained. You might realize an initial reduction in weight, but it should be noted that you do not accomplish weight loss long term by excessively reducing calorie intake on a daily basis.

Referring to eating good quality food, at first it seems difficult and "a bore" to do away with the less nutritious food, but believe me you will get used to it without a great deal of stress. Your body will adjust to the new hunger you experience by eating more nutritious substitutes. One tip that helps the hunger for the "old less nutritious food" is to drink water.

In your living room or wherever, just squat up and down as fast as possible. Be sure to touch or swipe your finger tips onto the ground with each repetition to insure you went low enough with the squat. Do 100 repetitions in less than 5 minutes. Once you can do that, add another 100 repetitions and do in under 10 minutes.

No equipment is needed for this exercise. Stand up straight and let your hands hang loose on your sides. Now bend your knees while keeping your back straight, doing a standing squat. Keep going down until your fingers touch the ground. Then bend back up into your standing position. Do 100 squats within 5 minutes; remember you want to be out of breathe by the end of 100 squats, as this is the point of burning the fat and reducing your waistline. Repeat for 3 sets.

Most people do not know why they have gained weight in the past. That is the way it is with habits, we do them without even thinking about them. But as you practice your newly found routine you will begin to notice what your old habits were.With the knowledge in hand, you can adjust your new routine to easier change old habits and establish new ones, thus beginning to lose weight, reduce waist size, and have better overall health.