How to reduce waist size

Fat around the waist increases your risk of high blood pressure, heart disease, dementia, diabetes and certain cancers. There are many things you can do to reduce your waist size, burn belly fat and improve your health.

Here are a few steps on how to reduce waist size.

1. Eat a diet rich in vegetables with some added fruit, fish, poultry, whole grains and good fats.

Making healthy changes to your diet will reduce the amount of sugar and bad fat that you ingest. Minimise the amount of processed foods that you consume, which frequently contain chemical additives that are not conducive to weight loss and harmful to your health.

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2. Decrease your current calorie intake from junk foods

Try to rid your house of junk foods such as pastries, carbonated soft drinks, and avoid deep fried fast foods.

3. Consume a high-protein breakfast

A high-protein meal first thing in the morning will speed up your metabolism, help you feel fuller for longer, and stave off hunger.

4. Eat three meals a day

Skipping meals will not help you lose weight, but rather helps to slow down your metabolism so that your body cannot burn calories efficiently.

5. Stay active as much as you can

Moving more while doing everyday activities will help you burn more calories and keep your metabolism going. Take the stairs instead of using an elevator, stand up and walk around every so often if you are sitting at a desk for a long period of time or cycle to the store instead of driving.

6. Exercise your abdominal muscles

Do weight training and exercises that target your abdominal area directly. Crunches and planks help to build muscle and reduce waist size.

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7. Run, walk or do interval training to burn off belly fat

Interval training is also effective, so you can perform intervals of running and walking for up to 30 minutes to help you burn belly fat which will, in turn, reduce your waist size.

8. Relax and learn to deal with stress

Stress will cause the body to store fat in the waist and belly region. Meditate or take up yoga.

9. Sleep at least seven hours a night

Lack of sleep can lead to a desire to eat more, so make sure your body is getting enough rest.

Watch the video on how to reduce waist size

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