Waist circumference is an important marker of overall health.
Excess abdominal fat is associated with a higher risk of chronic conditions like heart disease, type two diabetes, increased blood pressure, increased cholesterol, and certain types of cancers.
In fact, a waist circumference of 35 inches can more than double the risk of cardiovascular disease.
This is one of the first things I address with my clients because it’s easy to measure
and it’s a good marker of progress.
Today I’m going to give you 3 practical, SIMPLE ways to reduce waist circumference during the summer months without making massive lifestyle shifts.
So you’re very first call to action, is grab your measuring tape, relax but don’t push your stomach out, and measure around the smallest part of your waist.
Now write that down because now you have your baseline.
Tip #1 Just a Little More Adds Up
The first tip is to aim for 2,000 more steps a day. But first you’ll need to find your baseline here, as well. So at the end of today, write down how many steps you took. A more accurate indicator would be to average your steps over a week and then increase by 2000, but we’re keeping things simple and I want you to be motivated to move into action, so it’s up to you!
A few steps here and there easily add up to 2000 steps, so don’t overthink this. Park further. Take the stairs instead of the elevator. Any chance where you can be moving instead of sitting, do it. You’ll get there and you won’t have to stress about it!
Tip #2 Create a Green Zone
The second way to reduce waist circumference is to establish a “green” at home. This means removing or relocating foods that are tempting to snack on, such as candy, cookies, and chips. By creating a green zone, you can reduce temptation and avoid mindless snacking, which can lead to overconsumption of non-nutritive calories that keep you hungry and unsatisfied while creating an ever-increasing waist line.
If you find your husband resistant to this idea, consider asking if he’d get on board with this to help you meet your health goals. If it’s still a sticking point, agree to move the things you’re most tempted by to an out of sight area (somewhere high on a shelf, or a dedicated space where it’s enclosed and not staring at you).
So many women beat themselves up for not having enough will power, but it’s discipline we actually lack and part of that discipline is creating healthy boundaries in which you can thrive.
Tip #3 Prioritize Protein to Snack Less
My last tip is to prioritize protein at every meal. Aim to consume at least 30 grams of protein per meal. Protein is important for building lean muscle mass, which can help to increase metabolism and burn more calories. Additionally, protein can help to keep you feeling fuller for longer, reducing the temptation to snack on unhealthy foods.
Ideally, you want to get in about 1 gram per pound of ideal body weight (that’s the weight at which you feel your best while still having energy) to keep your metabolism revved up, to help stimulate muscle growth and repair, and to lose body fat. So start with 30 grams and inch your way up over time.
The three ways to reduce waist circumference are not major lifestyle changes, but rather small shifts that can be easily implemented every day. That’s the key!
By putting these 3 simple things together, they add up over time and you’ll be amazed at the difference you will both see and feel!
