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How to Reduce Waist Size Fast With 3 Simple Steps

Updated on February 20, 2014

Many people who exercise today are burning a large amount of calories but are not losing unwanted belly fat. The focus is usually on exercises effective at burning fat such as aerobics. What most people don’t realize is that engaging in cardiovascular exercise such as aerobics doesn’t cause the body to instantly burn fat.

Another popular method of waist slimming is to combine a calorie restricted diet with exercise. The main drawback to this approach is that it deprives the body of energy needed to maintain muscle mass, which is necessary for burning fat. Instead of maintaining muscle mass, muscle mass is being lost. Fat around the belly remains because the body holds on to stored fat when it doesn’t receive it’s minimum daily need for calories. It is even better to increase muscle mass than just maintain it, because this will increase the number of fat calories burned by the body.

High impact exercise programs are popular for weight loss. It seems like the ideal way to burn the most calories and lose weight. The problem with this method is that most individuals attempting to lose weight are not fit enough to stay in fat burning mode, which leads to overworked muscles. When this occurs the body initiates a process known as gluconeogenesis, which causes fat burning to cease and muscle breakdown to begin.

You may be doing just the right amount of aerobic exercise and consuming the right amount of calories but still are not losing belly fat. Scientific research has found that engaging in cardiovascular exercise alone will eventually burn fat, but initially muscle mass will be lost. If you are reducing your daily calorie intake by regularly burning calories, but don’t notice a reduction in your waistline, then you are losing muscle mass.

If you have been wondering why the weight scale says you have lost weight but when you look in the mirror you don't look any slimmer it is because loss of dense muscle mass is hard to detect physically. As muscle mass decreases, the bodies fat burning capability also decreases. You may be consuming the same amount of calories you did when you were younger, but because of slowly decreasing muscle mass you find yourself gaining weight.

The best way to reduce your waist size fast is to engage in a program that focuses on restoring lost muscle mass, which will increase your bodies capacity to burn calories. For every pound of muscle gained, fifty extra calories per day will be burned. There are three keys that unlock bodies tendency to hold onto stored fat around the waist.

1) Begin your workout with 20 minutes of muscle toning and strengthening exercises - Start out with a light weights and gradually increase over time. As muscles begin to develop through regular use their ability to burn fat will increase.

2) Aerobic Exercise - After 20 minutes of weight bearing exercise has liberated fatty acids, the body switches to fat burning mode. This is the time to begin your cardiovascular exercise such as aerobics.If you find that you are working out too hard to carry on a conversation you are not in fat burning mode. Gasping means your muscle tissues are not receiving enough oxygen. This will cause the body to switch from burning fat to burning glucose because it is much easier to burn.

If you have not exercised for a long time build up your endurance slowly. Start by taking a short walk every other day. Gradually increase the length, intensity and number of walks you take. You should be able to walk a couple of miles without becoming tired before you move to a more challenging walk. Once you have completed this process it will not be difficult to begin a mild weight training and low impact aerobic program.

3) Healthy meals at Healthy Intervals - In order to effectively build muscle and burn fat, you will need to a healthy diet at proper intervals during the day. If more than four hours elapses between meals the body will begin to hold onto stored fat making weight loss more difficult. Eat a balanced diet which includes lots of fresh fruits, vegetables, whole grains and nuts. Avoid foods and beverages that promote unhealthy fat gain such as processed foods.

When unhealthy cravings come, choose to eat something healthy instead of satisfying the craving, and the craving will subside. Making lifestyle changes can be challenging. The best way to accomplish this, is to do gradually, be patient and keep in mind the rewards of a slim, healthy body.


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    • stanmurphy profile image

      Stan Murphy 

      5 years ago from Kansas

      Great post! I work-out using weights and mix in aerobics. I feel great about the upper and lower parts of my body and my endurance keeps getting better. But, it has taken quite a bit of work to get my waist size down to where I real comfortable with it. I really want to take it to the next level, "six-packish", and your ideas could be just what I have been looking for. Thank you!

    • Vellur profile image

      Nithya Venkat 

      6 years ago from Dubai

      Great tips, useful and informative.

    • profile image

      no smoking 

      6 years ago

      some of it sound fine except for the exercise which I dont have time and place for that...thanx anyway...

    • profile image

      naveed malik 

      6 years ago


    • how-to-make profile image


      6 years ago from India

      Your ideas are simply best as you. I keep on adding too much of fast food, so your tips would help me too reduce my increasing waist.

    • profile image

      shyam alonley 

      6 years ago

      wonderfull information i l do my bestt....

    • profile image


      6 years ago

      iam 24yrs old {un- married girl} 2yrs back i was very slim & my belly was very flat but now day by day my belly is increasing plz suggest me a healthy dieat to reduce weight .....

    • Dim Flaxenwick profile image

      Dim Flaxenwick 

      6 years ago from Great Britain

      Great advice and lots of interesting points I didn´t know.

      This is very helpful.

      Thank you.

    • Fitness Fitness profile image

      Fitness Fitness 

      7 years ago from Kolkata..India

      This hubs is really enlightening. May I suggest you to post somehting on the need of streching exercise after the workout?

    • Truckstop Sally profile image

      Truckstop Sally 

      7 years ago

      Good information. Makes sense. Thanks!

    • denise mohan profile image

      denise mohan 

      7 years ago from California

      Great hub but not easy. Nothing good is all that easy it seems. I say throw your scales away while you are trying to lose weight...The fat loss and muscle build up is confusing in terms of pounds. I just notice how my clothes fit!

    • bgigstead profile image


      7 years ago

      I have been trying to lose weight for a year now. I do a mixture of strength and cardio. I believe now my cardio may be to high as I do tend to run out breath. Any other suggestions is helpful.

    • gr82bme profile image


      7 years ago from USA

      Thank you so much for the tips

    • jtrader profile image


      7 years ago

      I didn't realize that cardiovascular exercise would cause muscle mass to be lost.

    • profile image


      7 years ago

      Really interesting article, will definitely give it a try.

    • cutepanda profile image


      7 years ago

      life doesn’t always give us the joys we want.

      we don’t always get our hopes and dreams, and we don’t always get our own way.

      but don’t give up hope, because you can make a difference one situation and one person at a time.look for the beauty around you—in nature, in others, in yourself—and believe in the love of friends, family, and humankind.

    • LeslieAdrienne profile image

      Leslie A. Shields 

      7 years ago from Georgia

      Thanks for the information....I'll take heed

    • st lucia for sale profile image

      st lucia for sale 

      8 years ago from St Lucia

      Everyone should lift weights (including women!). So many people rely purely on cardio when they could be seeing much better results if they included some resistance and free weight training.

    • heart4theword profile image


      8 years ago from hub

      There seems to be, no getting around exercise:) Kinda hard, to expect results without any effort! I heard your words loud and clear, I think that God is nudging me through some of you hubpage get my act together and start exercising! Great Hub:) Thanks, I needed that:)

    • CarolineVABC profile image


      8 years ago from Castaic

      I really like your hub-find it very useful and interesting! It's very hard for me to not go for "salty" things such as crackers and chips sometimes,especially crackers, but I try to balance it by having fruits and drinking fruit/vegetable beverages, although of course, fresh vegetables are better:-). I try to exercise for about 25-30 min., but I will try your advice-to include weight lifting gradually in my exercise program. Thank you for sharing this and for the following. I will return the favor:-). God bless:-)

    • profile image


      8 years ago

      Ihave recently started going back to the gym. My routine is 7 min warmup on bike and then a circuit training regimen on weight machines in which I try to keep my heart rate up over 110(Im 57)- Then I return to the bike for another 20 min of additional cardio at at least 120 heart rate. Does this sound like it will work for the fat loss and stomach reduction?

    • hypnosis4u2 profile image


      8 years ago from Massachusetts

      Right on the money about burning fat and cardio - if reducing size is your goal then steer clear of cardio and focus on interval training.

    • 07Angel01 profile image

      Diane Marie 

      8 years ago from Broomall, PA

      Thanks for the weight loss advice. I really like to exercise, but the hard part for me is squeezing in the cardio. I personally am trying to loose about 40 lbs. Your hubs are very interesting, thanks :)

    • profile image


      8 years ago

      Yes lots of great info; however a key ingredient to this subject would really make your article shine even greater- "green tea" so yes I certainly do agree with, BeiYin.

    • GiftedGrandma profile image


      8 years ago from USA

      Great information..I'm in Ethel Smith category along with health issues..but you youngsters go for it :O) Always check with your doctor first...

    • ratnaveera profile image


      8 years ago from Cumbum

      Great tips for getting reduced belly! I agree with your last three points which help large to reduce body weight.

    • liezlcoleen profile image


      8 years ago from Makati, Philippines

      Nice info! Will try these out and see if it works. Thanks!

    • lizzy893 profile image


      8 years ago from USA

      Great info! Definitely trying this out ASAP!

    • ethel smith profile image

      Ethel Smith 

      8 years ago from Kingston-Upon-Hull

      Have an increasing waist size due to the menopause :( Will keep trying

    • KenWu profile image


      8 years ago from Malaysia

      Thanks for these great info. It helps me to understand between fat burning and glucose burning mode. I never know that grasping is bad for healthy exercise!

    • stevemark122000 profile imageAUTHOR


      8 years ago from Southern California

      Thanks for your comment ocbill!

      P90X is an extreme workout that is long and difficult. If you are looking to get ripped this will work. This type of workout isn't necessary to regain and maintain a trim waistline.

    • stevemark122000 profile imageAUTHOR


      8 years ago from Southern California

      Thanks for your comment BeiYin!

      Yes I know about the fat burning capabilities of green tea.

      However, just drinking green tea will not result in a trim waistline. Reducing waist size and maintaining a slim waist long term requires the steps I have outlined in this hub over a lifetime.

    • BeiYin profile image


      8 years ago from Ibiza Spain

      It seems to me that this topic needs a lot more investigation, there are too many contradictions. I am still confused and can't look through... Yesterday I read an article about the same subject from MD Al Sears and within various things he suggested to drink green tea, that would give a signal to the body system to burn fat. Do you know about it?

    • ocbill profile image


      8 years ago from hopefully somewhere peaceful and nice

      great information! I recall seeing the trainers doing this. warm up with resistance weights and cardio at the end but no so much to be sweating profusely. I'd like your take on the P90x, if possible.

    • fastfreta profile image

      Alfreta Sailor 

      8 years ago from Southern California

      I love this. You said something that I've never heard before, "If you find that you are working out too hard to carry on a conversation you are not in fat burning mode. Gasping means your muscle tissues are not receiving enough oxygen." Now that is a bit of information that I've never heard. So this is something that I must include in my regime. Thanks for that Stevemark. Very good hub. I'll have to bookmark this one.

    • Enlydia Listener profile image

      Enlydia Listener 

      8 years ago from trailer in the country

      Very good information. I am one of those who would be I guess light weights is the beginning.

    • William F. Torpey profile image

      William F Torpey 

      8 years ago from South Valley Stream, N.Y.

      Good advice. But not so easy to follow faithfully.

    • katyzzz profile image


      8 years ago from Sydney, Australia

      Very interesting information, Steve, well explained. Here's to some belly loss for me.

    • OpinionDuck profile image


      8 years ago


      Thanks for the info.

      There was an old theory about a thermostat in the brain that automatically kept the body regulated at a set point. Trying to change the set point was the trick.

      If you didn't really go crazy, the thermostat would allow your calories to go high or low but keep the weight at the same point.

      Also, if you went drastic with a diet and exercise your weight could be lowered, but as soon as you go off the diet you not only return to your original weight. Your thermostat gets reset with a few more pounds as a protection against your next drastic attempt.

      I assume that your three steps have some thermostat reset function in them.

      Recently, there was an aritcle about breakfast as the way to start your weight loss. The difference in this article was that it included fat, protein and carbs.

      I guess eat fat to burn fat?

      Thanks again.

    • msorensson profile image


      8 years ago

      Thanks! I will try them :-)

    • katiem2 profile image


      8 years ago from I'm outta here

      Great and Encouraging Hub, Love the weights, lifting makes me feel stronger and more energetic...Thanks and Peace :)


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