Did you know that belly fat is the most dangerous fat in your body? The fat can "float" and squeeze your organs, causing a multitude of health problems. Your waist size is dependent upon how many calories you burn while at rest. You can increase the number of calories that you burn at rest by becoming moderately to highly active, working in a cardio and strength training routine in to your schedule at least 3-4 times per week. The healthy waist sizes are:
Female: under 32.5"
Male: under 35"
Here are some tips to help get that waist down to a healthy size and maintain.
Avoid cutting too many calories from your daily calorie requirements. If you drop too many calories in one day, it becomes more difficult to stick to your plan and you have the potential to fall off of the wagon. Dropping 100-500 calories per day will allow you to lose weight at a healthy pace.
Trash those destructive habits! Remove bad foods from your kitchen that contain any partially hydrogenated oils, trans fats, sugar, high fructose syrups and white flour. Restock with high fiber and whole grain foods, fruits, vegetables, chicken, seafood, legumes and multi vitamins. Add red pepper and cinnamon to your stock of spices; they help reduce appetite. Keep emergency foods on hand, like apples, carrots, nuts and low sodium vegetable juice.
Eat breakfast! Studies show that those who eat breakfast are actually thinner than those who skip breakfast. Eating a nutritious meal in the morning gets the metabolism going, revs up your energy and gets the calories burning.
Get used to eating on a smaller plate. Avoid using the standard 10" dinner plate and stick with the salad plate instead. You can't fit as much food on a salad plate and this keeps your portion sizes in check.
Get out and walk! Walk for at least 30 minutes a day and build up from there. Add some strength training in to help build lean muscle mass and increase your calories that you burn at rest. Strength training will also reduce potential injuries that can happen during cardio workouts. After you're comfortable with walking, start to cross train by riding a bike, going hiking, doing a cardio class at the gym or working on an elliptical machine.
Age gracefully on the outside and inside!