Does your favorite pants no longer close you? Reducing waistline in men requires a lot of effort (it is the first place where fat accumulates and generally the last place it leaves), but with the right training and diet everyone can achieve it.
Men tend to accumulate more fat in the midsection, either in the front, on the sides, or in the back. Going up sizes is one of the consequences, but above the aesthetic issue, there is health. Abdominal fat is associated with obesity, and obesity increases the risk of developing diseases such as diabetes, hypertension, heart disease, or high cholesterol.
How tall is your waist?
The first thing is to make sure that, in effect, you need to take action on the matter. In medicine it is considered that begins to be dangerous for the man when the waist exceeds 100 cm in circumference.
A tape measure will reveal to you if you need to lose your waistline or its measurement falls within the normal range, in which case you should continue as before, since it means that you are surely doing things right. Wrap the tape around your waist (the exact point is just above the navel) and check how much it marks. It is necessary to stand up and leave the belly relaxed.
If you want to be more confident, you can also calculate your waist-height ratio. Too easy. To know your ICA you only have to divide the circumference of your waist by your height (both figures must be in centimeters). The limit in this case is 0.5 (0.6 if you are over 40 years old).
You don't like measuring tapes or scales? Then consider using those old pants as a reference and motivator. When it closes again without problems you will know that you have achieved your goal.
Training and diet
The only way to reduce your waistline is to exercise more and eat healthier. It can be achieved only with training, but it must be borne in mind that without the help of diet, a lot of cardio would be necessary. The same happens if you only diet. That is the reason why a perfect sum of the two is recommended.
Results don't come overnight. Reducing the waistline in men significantly can take up to a month ... and even longer. It is advisable to have enough patience, be constant and, above all, face the whole process with the peace of mind of knowing that, after changing old habits for healthier ones, you are finally on the right track.
Reducing waist in men is very difficult if you lead a sedentary lifestyle. Therefore, it is very necessary to get moving. But in what way? Experts advise against plans that only work the belly. They do not work. To flatten the belly it is necessary to reduce the percentage of body fat, and that implies working the whole body.
Combine cardio with strength training three or more times a week (remember to reserve at least one day for rest) it will help you burn fat while you get stronger.
When it comes to strength training, the most common is to sign up for a gym. It is the place where all the necessary equipment is found to be able to increase the load week by week. However many people choose to do it on their own. If you don't have weights, you can strengthen your muscles using your own weight. For it include sit-ups, push-ups, squats, and planks in your workout.
Controlling your diet is also essential for your belly to decrease in size. And is that abdominal fat accumulations appear when more calories are consumed than are burned. To solve the problem you have to exercise while cutting calories in the diet. This situation will push your body to use the fat stored in the waist.
Eliminating from the diet (or reducing as much as possible) the intake of the following foods will help you cut many calories, as well as improve the quality of your diet. But if any of the following foods is your weakness, you can keep it in your diet as a weekly reward. You just have to make sure you don't ingest them regularly or excessively.
- Chips and bagged
- Packaged soft drinks and juices
- Alcoholic Beverages
- Red and processed meats
- Fast food
Replace these foods with fish, skinless poultry, legumes, fruits, greens, vegetables, whole grains, nuts, and seeds. And make sure to cook your food in the oven, grill or steam so that your waist does not have the opportunity to accumulate fat again..