How to Maintain a Waistline

You can make your waist smaller through diet and exercise.

If you have a bulging midsection, begin a plan that will decrease your waistline and help you maintain a smaller waist. Shrinking your waistline does not take one specific change but rather a lifestyle change that involves altering your diet, your exercise and your water intake. A waist-reducing plan will help keep your waist small for the rest of your life.

Things You'll Need

• Fresh foods
• Water

Instructions

1. Watch your diet. Eat whole foods that are fresh and full of fiber. These foods help your digestive system to function properly. Some healthy foods include fresh produce, such as leafy greens, carrots, green beans, fruits and berries; whole grain breads; oats and rice. According to the Solve Your Problem website, you should consume plenty of water or fresh fruit with high-fiber foods, in order to help them move through the digestive system.

2. Drink plenty of water. Water helps with elimination and your body's internal functioning. Organs such as the thyroid gland, which helps control metabolism, function more efficiently when the body is properly hydrated.

3. Exercise aerobically at least three times per week for at least 30 minutes per session. Aerobic exercise burns excess calories and fat. Some effective aerobic exercises include bicycling, speed walking, running and swimming.

4. Do abdominal crunches to increase the muscle tone in your abdominal area. Start by lying on your back with your knees bent. Place your hands behind your head and press your lower back to the floor. Roll up until you are halfway to a sitting position, hold for a count of two, then release back down. Repeat this process 20 times, three times per week.

References

• Solve Your Problem: Shape and Tone Your Waistline