How to Lose Weight in the Midsection

Many people carry extra weight in their midsections. While excess weight anywhere on the body can lead to various health issues, it is particularly dangerous in the midsection. Added fat in this area is more likely to contribute to heart disease and heart attacks. Thankfully, you can improve your health and feel better about yourself if you lose weight in the midsection. By sticking to a dedicated regime, you can effectively lose weight in your midsection.

Instructions

1

Cut calories. To lose weight, you must consume fewer calories than you burn each day. Use an online calorie calculator tool to determine the number of calories you should consume each day to reach your goal weight in a specified period. You will need to enter personal specifics, such as gender, age, height, weight and activity level.

2

Exercise. Cardiovascular exercise is essential to burn calories and lose body fat. Opt for vigorous cardiovascular exercise that gets your heart rate up. Good forms include jogging, cycling, aerobics, swimming and team spots. If you lose weight all over, it will eventually come off your midsection.

3

Lift weights. If you build and tone your muscles via weight lifting, you will achieve more muscle mass. The more muscle you have, the more calories you will burn throughout the day, helping you to lose weight from your midsection more efficiently. Perform abdominal exercises, such as crunches, to tone your midsection muscles specifically.

4

Avoid saturated fats, excess sodium and alcohol. Excess sodium causes your body to retain water and raises blood pressure, often counteracting weight loss efforts. Alcohol contains empty calories that can keep the pounds on you. Saturated fats are unhealthy for your heart and do not support your weight loss goals.

5

Eat small meals every 2 to 3 hours. Simply divide your daily caloric intake into 5 or 6 mini meals and you'll lose weight off your midsection more efficiently. When you eat regularly, it keeps your metabolism going, upping your daily calorie burn. If you only eat 3 large meals daily, your metabolism and digestive systems shut down during the many hours in between meals. You also will have more energy when you opt for more frequent eating.

6

Consume fiber. Fiber fills you up, making you less likely to overeat. It also aids the digestive process, helping your body to cleanse itself. Fiber can be found in fruits, vegetables, whole grains and supplements.

7

Commit. To lose weight in your midsection and effectively keep it off, you must commit to complete lifestyle changes. You cannot simply diet and exercise for a few weeks. Make a commitment to your overall health and stick to your healthy living plan.