The easiest way to reduce your waist size is to increase your exercise. For each extra 10 pounds you gain in weight or your waist size increases by 4, subtracting 1 pound from your weight or BMI (body mass index) rating. For example, if you were a size 12 at age 18, you could reduce your waist size by about 3-4 inches by increasing your number of hours of moderate exercise, such as brisk walking at least three times per week and doing a 20-minute brisk walk each morning.
Exercise should be limited to at least 15 minutes per day and can be done at home.
If you are overweight or obese, the National Institutes of Health lists some simple steps you can take to lose weight:
If you are working hard to lose weight, you also need to build muscle. If you are trying to lose weight, you need to make muscle mass muscle mass, which means making sure that most of your body is made up of lean muscle.
If you can’t increase the number of calories you burn per day — for example, if you are obese or obese in a place where calorie intake is limited — you may want to increase your energy intake by cutting out snacks such as chips if you make less than about 500 calories a day, or by eating at a restaurant serving less than 10,000 calories a day.
If you are overweight, you may be better off cutting down your intake of calories than eating more (if calorie intake remains constant) but by eating more whole foods rather than eating fewer.
If you have trouble keeping a food log or are otherwise unable to eat a lot of food frequently, you might think about adding a low-calorie snack to your meals. Try a fruit salad or fruit smoothie and a protein and vegetables plate with your snacks. This can be helpful because you might not eat the same meal each day.
Do you have family members who eat different foods or snack differently? What about exercise? Here are ways to increase and decrease eating time for your family members, including family meals.
Your family and pets may have a hard time eating in the same space due to their food preferences. If you have food or pets in a separate room, make your family or apartment an active area so that you can keep track of what is eaten and when each member of the family eats.
You can add activity to your daily routine, such as having dinner with family and pet in that room or taking the pet with you
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