How to Watch Your Waistline

The National Heart Lung and Blood Institute recommends maintaining a healthy weight to improve your overall health. Too much belly fat increases your risk of heart disease, diabetes and certain types of cancers. A few lifestyle tweaks can help you reduce belly fat and leave you with a slimmer waistline.

1

Track the calories you consume each day by logging them in a journal or at an online calorie counter. Use that information to keep within calorie guidelines for your weight and activity level. For example, a 140-lb. female who exercises three days per week should consume between 1,410 to 1,763 calories per day to maintain a healthy weight.

2

Exercise three to five days a week to lose belly fat. Cardiovascular exercises such as aerobic classes, walking or jogging burn excess calories. In many cases, belly bulge shrinks first when you begin a consistent exercise routine.

3

Maintain a healthy diet by consuming lean protein, such as fish, chicken and low-fat or fat-free cuts of beef. Replace white bread and refined sugars with complex carbohydrates such as fruits and vegetables. Always read nutrition labels to track caloric intake and reduce the amount of calories you consume or trim your portion sizes if you are trying to lose belly fat.

4

Avoid eating after 8 p.m. when your metabolism slows down. If you find yourself hungry late at night, have a filling snack of an apple or banana. Or drink a glass of water if hunger strikes at night.

5

Decrease your stress level. High stress causes cortisol levels to rise in your body, which can lead to an increased appetite. It also causes the food you eat to turn to fat that settles in the waistline area. Cardiovascular exercise helps reduce stress as well as a peaceful yoga session.