How to Lose 3 Inches off Your Waist in a Month

Here is an interesting article by Nicole Hogan found on www.livestrong.com:

I think if you tried this 9 step program you would indeed lose three inches off of your waist in a month!

A flat, trim and toned stomach can complement your physique and add shape to your body. Doing crunches every night will not put you on the path to a tighter midsection. Losing weight in the stomach requires reducing your overall body weight. Adopt healthy eating habits while engaging in resistance training workouts and cardiovascular exercise to lose weight and trim three inches off of your stomach in one month.

Step 1

Record your waist measurements. Use this as a baseline to track your progress over the next month.

Step 2

Engage in 30 minutes of cardiovascular exercise five days per week on an empty stomach in the mornings. Performing cardio on an empty stomach burns more stored body fat as fuel because your body's glycogen stores have been depleted during sleep, according to Bodybuilding.com. Walk on the treadmill, step on the stair stepper, ride the recumbent bike or jog outdoors.

Step 3

Perform total body strength training workouts three days per week to develop muscle and increase metabolism. Execute one exercise per muscle group, such as pushups, lunges, bent-over rows, squats, bicep curls, tricep dips and overhead shoulder presses. Perform each exercise for 60 seconds. Rotate through the circuit of exercises for 30 minutes.

Step 4

Work your abdominal muscles twice per week. Perform an exercise for each section of the abs, such as stability ball crunches, leg raises, side bends and hip raises for three sets of 25 repetitions. Execute three sets of plank holds at the end of the workout --- hold your body in a pushup position on your elbows for 30 seconds. You many not be able to spot-reduce fat from your stomach, but you can target stomach muscles for toning through these exercises.

Step 5

Eat healthy. Consume plenty of vegetables and fruits, whole grains, unsaturated fats such as seeds and olive oil, low-fat dairy products, fish, lean meats, eggs and poultry. Avoid processed foods, which are high in added sugar, fat and salt.

Step 6

Consume fewer calories each day to promote weight loss. Monitor your calories using an online food journal, such as LIVESTRONG.com's My Plate. Decrease your calorie intake by 500 calories per day to lose 1 lb. per week on average.

Step 7

Cut back on sodium, which can cause bloating and weight gain in the midsection. Season your meals with herbs and spices instead of salt. Flavor your salads with fruits and vegetables. Stay away from high-sodium processed foods such as frozen dinners, bacon and boxed meals.

Step 8

Drink plenty of water to reduce belly bloating caused by water retention. Carry a water bottle with you throughout the day to stay hydrated. Aim for at least eight 8 oz. glasses of water per day.

Step 9

Take your waist measurements after one month to gauge results.