How To Lose Weight On Your Waist And Tummy

Several medical studies note the importance of losing inches around the waist over just losing weight. They’ve found it’s far more unhealthy to carry belly fat than it is to have fat deposited just under the skin.

Visceral fat — body fat stored within the abdominal cavity and around internal organs such as the liver, pancreas, and intestines — increases risks of several health problems, including Type 2 Diabetes, heart disease and sleep problems.

This kind of fat within the abdominal cavity also provokes inflammation, which leads to additional health problems and makes it even more troublesome.

How To Lose 5 Pounds Of Belly Fat In 30 Days

According to the Centers for Disease Control and Prevention (CDC), one way to estimate your potential disease risk is to measure your waist circumference rather than overall weight.

If your waist measurements are above the CDC recommendations, you may be at greater risk for obesity-related conditions, such as high blood pressure and coronary artery disease.

Follow these instructions to properly measure waist circumference. If you are concerned, we advise consulting your doctor for a professional health assessment.

Weight Loss Tips: A Comprehensive Guide To Lose Weight

Aerobic exercises, such as walking and swimming, and exercises that target the stomach are best for reducing belly fat. Do a combination of both for quicker results, variety, and more fun!

Target the stomach. Pilates, yoga and chair exercises are low impact and target the core. Try aquatic pilates and yoga in a pool to add water resistance and for a cool activity during the summer.

Aerobics and cardio. Endurance exercises that get the heart rate up, whether walking, cycling, swimming or aquatic classes, burn fat and trim the stomach. The CDC recommends at least 2 ½ hours of moderately intense aerobic activity per week for older adults.

Slimming Your Waistline Through Weight Training And Nutrition

Another great way to start exercising is by joining a fitness center with classes targeted for those aged 55+. Ask a friend to join you or expand your social circle by meeting new friends in a fitness class!

Avoid sugar and sugar-sweetened drinks. Studies have shown that excess sugar, mostly due to large amounts of fructose, can lead to increased fat around the belly. Swap sugary treats and drinks for whole fruits, which are naturally sweet and high in fiber without the added fructose. Source: Visceral Adiposity and Lipids study.

Cut carbs. Studies comparing low-carb diets and low-fat diets show low-carb diets more effectively target fat around the belly, organs, and liver. Limit refined carbs, such as bread and pasta, and instead, enjoy healthier carbs like whole-wheat pasta, barley, oatmeal, and quinoa. Source: Nutrition and Metabolism study.

What Is The Skinny Fat Body Type

Eat more protein. Protein not only fills you up and boost metabolism, but it’s also effective against belly fat. People who ate more and better protein had much less belly fat, while one study specifically linked protein to a reduced risk of belly fat gain over a five-year period. Add more high-protein foods, such as eggs, fish, seafood, legumes, nuts, meat, and dairy products, into your diet. Source: NCBI Waist Circumference study.

Add fiber-rich foods. A study linked eating 10 grams of soluble fiber per day to a 3.7% reduction of fat in the abdominal cavity. Add fiber to your diet by eating a lot of plant foods likes fruits, vegetables, legumes and oats. You could also add a fiber supplement to your diet. Always consult with your doctor before taking supplements.Source: Lifestyle and Abdominal Fat study.

Now that you’ve gotten in the right mindset for healthier living, how about keeping the positivity going? Download our eBook on how to Improve Your Fitness Over 60!

Visualizing Your Goal Weight Could Help Boost Weight Loss, Study Finds

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Day Weight Loss Plan: 6 Easy Tips To Burn Fat And Lose Weight Without Diet Or Exercise

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The Skinny On Figuring Body Fat: Measure Your Waist, Not Bmi

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How To Really Lose Weight!

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Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and colt information to provide customized ads.You've got just two weeks to shrink your belly and hips before swimsuit season or that high school reunion. You can certainly jumpstart a weight-loss plan and see some results in two weeks, but how much depends on your starting weight and commitment. You can't target just your belly and hips for weight loss, but a low-calorie plan that focuses on whole foods along with dedicated exercise will help you look -- and feel -- better for your big event.

Can A Waist Trainer Reduce Belly Fat?

You may want to lose weight primarily in your hips and tummy, but know that you can't control which fat your body burns first. Fat is stored in fat cells throughout your body. Some people have more fat cells in certain trouble spots, which means these areas are more prone to plump up. When you reduce your calorie intake below what you burn, your body mobilizes stored fat and converts it to usable energy. You can't point to your hips or belly and tell your body that's where you want it to direct fat loss, though -- you're body loses in a set pattern determined by genetics.

Women tend to store extra fat in the hips to help support a baby during pregnancy. Hip fat is subcutaneous, which means it lies just under the skin, and it's notoriously stubborn to lose. Pinchable belly fat that expands over your waistband as a muffin top is also subcutaneous and harder to lose.

If, however, your stomach is larger than 35 inches around as a woman, or 40 inches around as a man, you have an abundance of visceral fat. This fat is particularly insidious as it weaves around internal organs and secretes compounds that increase your risk of health problems, such as heart disease. Because visceral fat is more metabolically active, it is also more responsive to exercise. When you first drop weight through diet and exercise, you can lose visceral fat from deep in your belly sooner than you can drop the subcutaneous fat.

Reasons Why You Might Be Losing Weight But Not Inches

Having a short timeline for your weight loss might tempt you to follow a fad diet that promises miraculous weight loss in very little time. These diets set you up for failure, however. They're often so restrictive and involved that you might have trouble maintaining them for a couple of days -- let alone two weeks. You may risk nutrient deficiencies and lose valuable muscle mass. Even if you can maintain a restrictive fad diet for two weeks, you'll likely regain the weight quickly once you go back to old habits.

Two weeks gives you time to start instilling good habits that support a healthy body weight. Aim for a safe, reasonable 1- to 2-pound-per-week rate of weight loss by creating a deficit of 500 to 1, 000 calories a day. You'll eat fewer calories and move more. The good news is that when you reduce your portion sizes, curb your intake of sugar and refined carbohydrates, limit sodium and exercise more, you'll lose significant water weight in the first two weeks. You'll likely drop more than 1 to 2 pounds those first two weeks and significantly reduce water retention, so you can still look slimmer at your event.

Use an online calculator to help you figure out how many calories you should eat daily during the two weeks of your focused weight loss. Plug in your age, gender, size and

Waist Vs. Weight: How To Lose Inches, Not Just Pounds