Maintaining a healthy waist size can be tricky as you age, but it’s definitely attainable and definitely critical for your health.
There isn’t one specific thing you can do to keep your waist down to an appropriate size for your height and body proportions, but if you develop a lifestyle of fitness you can achieve it.
Helpful Tips For Maintaining Waist Control
If you love your food like most people, maintaining your weight and waist size can seem like a tug of war. It’s not easy by a long shot, and as with anything worth doing, it’s going to take a great deal of effort on your part. Keep in mind that the older you get, the harder you have to work to keep your weight under control. Fitness experts recommend a healthy waist size of 35 inches or less for women and 40 inches or less for men.
Get Enough Rest – It is recommended that adults get at least 7 hours of sleep each night and that children get 8-10 hours. The body needs rest to “reboot” your system, so to speak. All day long your body is dealing with the day to day stressors of life, moving about, and eating. It needs time to recuperate.
When you don’t allow the body to replenish itself through restful sleep, you’ll be crankier, more prone to illness and more likely to gain weight as hunger hormones kick in when you’re tired and sleepy. Sleep is a must for your overall health.
Lose the Stress – Stress causes the body to produce more cortisol, a hormone that causes the body to hold onto fat, especially in the abdomen area. Not only that, stress weakens your immune system and also leaves you open to illness.
You must find at least one healthy outlet to deal with everyday stress. Again, sufficient rest is helpful here, but also things like prayer, relaxing baths, meditation, exercise, etc.
Eat Healthy Foods Regularly – Many people think that in order to lose weight, you have to stop eating or cut meals, but the opposite is actually true. You should increase the frequency of your eating, but the key is to eat smaller portions every 2 to 3 hours. This way your body won’t go into starvation mode and try to hold onto every calorie and bit of fat ingested.
It will be enough fuel to regulate blood sugar and keep your metabolism running high, so that calories will be burned more easily. Never miss breakfast, lunch and dinner and don’t be afraid to add a snack in between those meals as well. For extra waist control, eat more protein and fiber, drink more water and of course your fruits and veggies.
Lift Weights – Lifting weights builds muscle, which in turn burns more calories – even while you are resting (I call this the “after burn”). Short, frequent weight lifting sessions keep you pumped and allow the opportunity for more “after burn” sessions, and a little goes a long way.
You can lift weights for short periods of time and gradually increase weight as you get stronger. Couple weights with regular cardio exercise and you’ll see the weight and inches melt off your belly.