How to reduce your waist size

Fat in this area of the body is extremely dangerous because it accumulates around the body's main organs. It 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 and improve your health. Here are a few steps to help you reduce your waist size.

1. Eat a diet rich in protein, fish and poultry, whole grains and dairy that is low in fat

Making healthy changes to your diet will reduce the amount of sugar, salt and trans fats that you ingest. This gives you more energy and nutrients that your body can use. Limit the amount of processed foods that you consume, which frequently contain chemical food additives and other ingredients that are not conducive to weight loss.

2. Decrease your current daily calorie intake by just 100 calories to burn an extra 5,4 kgs per year

Try to cut 100 calories from high-fat, high-salt, or high-sugar foods, such as processed foods, fast foods, fried foods, pastries, carbonated soft drinks and packaged fruit juice.

3. Consume a breakfast that is high in protein in order to reduce your waist size

A high-protein meal first thing in the morning will speed up your metabolism so that you begin to burn calories more efficiently throughout the day. Protein rich foods will also help you feel fuller longer, which will stave off hunger and prevent the desire to eat more throughout the day.

4. Eat every meal, and have a few small, healthy snacks in between if you are still hungry

Skipping meals will not help you lose weight and reduce your waist size. Rather, it slows down your metabolism so your body cannot burn calories efficiently.

5. Strengthen and build your muscles to burn fat more efficiently

Weight training or strength training assists in boosting your metabolism after a workout. A body with more muscle will also burn more calories than a body with fat, so incorporate weight training into your exercise routine.

You can also strengthen your abdominal muscles by doing exercises that target the area directly, such as crunches and planks, which will help to strengthen your core, build muscle and reduce waist size.

6. Run, walk or do interval training to reduce your waist size

Run for 30 to 60 minutes two to four times a week, if you are able to do so safely. If you are unable to run safely, power walk for the same amount of time

Interval training is also effective – so you can perform intervals of running and walking for up to 30 minutes to help reduce your waist size.

7. Relax and learn to deal with stress in a healthy manner

Stress will cause the body to store fat in the waist region. Instead of soothing your stress with junk food, keep healthy food on hand as a replacement, exercise to calm your nerves, or take up yoga or meditation.

8. Sleep at least seven or eight hours a night to reduce hormones that increase appetite

Lack of sleep can lead to a desire to eat more, so make sure your body is getting enough rest. This will help to reduce your waist size.

9. Stay active as much as you can to reduce your waist size

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 now and then if you are sitting at a desk for a long period, walk round the block in your lunch hour, or cycle to the shop or park.

Moving your body as much as possible is essential for reducing your waist size.

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