On average, one can expect to lose between 0.5 to 4 inches in a month. (up to 1.8 kg) It can be more or less also. It varies from one person to another.
So if you lose 1lb (0.45kg) a week you could hope to reduce your waistline by an inch after four weeks. Dieticians advise that if you eat 500 calories less than your daily requirement you will lose about 1lb every seven days (expect some variation from person to person).
Aerobic exercise.
Do at least 30 minutes of moderate-intensity activity five or more days per week. Better yet, strive to get 45 to 60 minutes each day. Even if you don't lose weight with aerobics, you can lose visceral fat as well as gain muscle mass.
Reducing belly fat by 2 inches can lead to significant health improvements including better heart function, reduced chronic pain, lower risk of type 2 diabetes and high blood pressure, and enhanced mood.
Include regular cardio exercises try any cardio activity like running, dancing, swimming kicking or biking. Side plank help to reduce the inches from the waist and also strengthen the upper body. side to side pulling helps to reduce the bulges from the sides of the waist responsible for making you look wider.
The proven strategies to reduce waist size are eating healthy and regular physical activity. Aerobic exercise burns overall calories and helps you reduce total body fat, especially if you make changes in your diet at the same time.
Set a realistic and sustainable goal of losing 1 to 2 inches initially per month. Just because it is possible to lose more than 4 inches, it doesn't mean you should rush to lose the same number. Also, you must know that the rate of inch loss may differ from one body part to another.
Waist Circumference
If most of your fat is around your waist rather than at your hips, you're at a higher risk for heart disease and type 2 diabetes. This risk goes up with a waist size that is greater than 35 inches for women or greater than 40 inches for men.
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
The National Heart, Lung and Blood Institute (NHLBI), International Diabetes Federation (IDF), and American Heart Institute (AHI) consider only waist measurement. The NHLBI and AHI define a healthy waist size as: 35 inches or less for women. 40 inches or less for men.
In general, keep waist circumference to less than half your height. For example, for a 6-foot man (72 inches), a healthy waist size would be anything less than 36 inches. For a 5-foot-2 woman (62 inches), a healthy waist size would be anything less than 31 inches.
You're Into the Wrong Foods
Unhealthy eating is the biggest driver of big bellies. Too many starchy carbohydrates and bad fats are a recipe for that midsection to expand. Instead, get plenty of veggies, choose lean proteins, and stay away from fats from red meats.
In general, though, weight loss can be delineated into three stages: rapid weight loss, gradual weight loss, and maintenance. The length of each stage depends on the individual, Michelle Routhenstein, R.D., preventive cardiology dietitian says.
Never mind perfectly sculpted cheekbones, enviably arched brows or a pert derriere, a recent study has discovered the most attractive female attribute is a cinched-in waist: one that measures a fraction under 26½ in (the equivalent of a size eight).
Generally, if you're a female whose circumference is greater than or equal to 35 inches (88.9 cm), then there's a chance you have excess fat. For males a waist circumference that is greater than or equal to 40 inches (101.6 cm) can also indicate excess fat.
What is the fastest way to lose belly fat in a week? Doing cardio and abdominal exercises every day, coupled with a healthy diet (that is low in calories, fats, and sugars) is an efficient strategy for losing belly fat quickly.
Water weight is not usually a cause for concern, but it can be uncomfortable and recurring. Reducing salt and carbohydrate intake, keeping hydrated, and frequently exercising are all good ways to lose water weight and prevent it from returning.