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Carrying around excess belly fat increases your risk of several health conditions, including heart disease, cancer, asthma, dementia and diabetes. Taking two months to whittle your middle helps combat these diseases and protect your health now and in the future. Losing weight involves burning more calories than you consume, requiring changes to your eating and exercise habits to create a calorie deficit conducive to weight loss. The Centers for Disease Control and Prevention recommends losing 1 to 2 pounds per week, which equates to between 8 and 16 pounds in two months.
Exercise for at least 30 minutes, most days of the week for two months. This helps burn calories, which aids in weight loss. While you can't target your waist with cardiovascular exercise, it does offer all-over fat loss benefits, including around your middle. Good choices include walking, swimming, biking, dancing or jogging.
Add side planks to your exercise routine. This move strengthens and tones the muscles that wrap around your waist, helping you slim down the area. To do, lie on your side and line your shoulder with your elbow, balancing on your forearm. Stack your feet and raise your body until your legs are straight, with your hips in the air. Hold the position for 30 to 45 seconds, then switch sides and repeat.
Include single bridge exercises in your workout. This move targets the muscles in the front and sides of your waist. To perform, lie on your back with your knees bent and your arms at your sides. Lift one leg straight up, engage your stomach muscles and lift your hips off the ground. Raise both arms straight up in line with your shoulders. Make eight small circles in the air with your leg in one direction. Do eight small circles going the other direction, then lower your leg to the starting position. Repeat with your other leg.
Do 10 to 12 walking pushups twice per week. This move is good for your arms and shoulders, but requires balance, which gives your entire core a workout as well. To do a walking pushup, raise your body into a traditional pushup position, balanced on your palms and toes, hands slightly further than shoulder-width apart. Walk your hands as far forward as possible, then return to the starting position. Lift one leg as you move your arms forward to increase the challenge and enhance the waist-slimming benefits.
Eat low-calorie foods in combination with exercise. This helps you lose weight in your stomach, allowing the muscles to show. Choose a variety of foods from each food group, including low-fat dairy, fruits, vegetables, lean protein and whole grains, which are generally low in calories, but satisfy hunger and fulfill your nutrient needs. Avoid fast food, frozen pizza and dinners, fried food, processed snacks, cake, cookies, candy and soda, which are high in calories, but low in nutrition.
- Talk to your doctor before beginning a new exercise or diet program.
- If you quit eating right and exercising after two months, you progress may be reversed. Continue eating and exercising in a healthy way to maintain your newly slimmed waist.