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How do I get Rid of Waist Flab?

By L. Jablonsky
Updated May 17, 2024
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Getting rid of waist flab is a challenging endeavor. A significant lifestyle change is required in order to lose the fat, including dietary changes, cardiovascular exercise, and toning exercises. There are two types of belly fat: visceral fat and subcutaneous fat. To get rid of waist flab, you need to reduce both.

Subcutaneous fat is the surface fat, which leads to the appearance of a large stomach or a flabby belly. Visceral fat is the fat surrounding the body's vital organs, such as the pancreas. Large amounts of visceral fat may lead to health problems including diabetes, heart disease, and several types of cancer. While trying to get rid of waist flab, you should focus on diminishing the size of both subcutaneous and visceral fat.

A decrease in calorie intake through a change in diet is necessary to reduce waist flab. After calculating your daily calorie intake, cut approximately 100 calories and focus on eating healthier foods. People trying to get rid of any kind of flab should avoid unhealthy foods containing large amounts of fat or sugar, such as carbonated sodas and processed foods. A moderate intake of foods such as nuts, green vegetables, lean meat, and whole grain products may help minimize the size of the waist.

Cardiovascular exercise will burn fat and decrease the waist size. In addition to dietary changes, cardio increases the loss of calories in a person's body. These exercises include walking, swimming, running, and cycling, which work all of the abdominal muscles in addition to the other muscles in the body. Experts recommend at least 30 minutes of moderate exercise every day. Raising the workout's intensity or engaging in cardiovascular exercise more than 30 minutes a day may increase the rate at which you waist flab.

Although toning exercises are not effective in getting rid of waist flab, they improve the strength of the muscles and improve your posture. Exercises targeting the back and stomach will improve the waist area, but exercising any muscles in the body can give you a leaner appearance. Crunches, the plank, and the scissors target the abdominal area. Activities such as yoga or pilates strengthen the "core" area of the abdominals. Engaging the upper and lower abs as well as the obliques can tone the abdominal area.

A significant lifestyle change is required to lose waist flab. The results can improve both your appearance and health, however. Working to lose the fat can also help prevent other health problems from occurring in the future.

WiseGeek is dedicated to providing accurate and trustworthy information. We carefully select reputable sources and employ a rigorous fact-checking process to maintain the highest standards. To learn more about our commitment to accuracy, read our editorial process.
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