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For the most part, it is not possible to slim down your waist without slimming down your entire body. The belief that losing fat only in your waist is possible is an example of the spot reduction myth, which states you can choose where you lose weight. But do not get discouraged; it is still possible to slim down your waist if that is your goal. Slimming down your waist requires you to remove and reduce the visceral fat that builds up in your body, especially the waist area. You will need to stick to an exercise, diet and sleep regimen.
Regular waist size measurements will not only allow you to track your progress but will also motivate you when you start to see progress. Starting at your belly button, wrap a tape measure all the way around your waist. Exhale, but do not suck in your stomach. Take down the measurement. This will act as your baseline waist measurement with which to compare future measurements. As you make progress, comparison to this baseline will help motivate you.
A well-developed exercise plan that induces fat burning can be effective in reducing stomach fat. Choose four days per week on which to exercise for 30 minutes per session. Each session will be a 30-minute cardio routine of your choosing. You can switch the type of cardio exercise you do; examples of cardio exercises are swimming, jogging and rowing. Cardio is preferred to resistance training, as it burns visceral abdominal fat, whereas resistance training does not.
A diet high in fiber will affect how your body stores fat. Eat more soluble fiber. Add more fruit, vegetables and beans to your diet. By eating these foods, you are introducing more soluble fiber to your body, which in turn will reduce the storage of visceral fat in the abdomen.
A nightly sleep between five and eight hours is effective in reducing stomach fat. Determine your waking time for the next day, and do this every day. Knowing the time you wish to wake up, set your alarm between fie and a half and eight hours from the time you go to bed; that is, schedule your sleep so that you are not undersleeping (less than five hours) or oversleeping (over eight hours). Both undersleeping and oversleeping can exacerbate waist fat problems, whereas adequate amounts of sleep can lead to a reduction of belly fat.
Drinking plenty of green tea can help you effortlessly burn away stomach fat, according to a February 2009 report in "The Journal of Nutrition." Consume four to five cups of green tea per day. If you do not like green tea, green tea extract can be a substitute. Make sure that the tea or tea extract you have purchased contains EGCG, which is the compound that helps you lose abdominal fat (provided you are also following the exercise routine).