The most common complaint amongst people who are trying to lose weight is that they cannot get rid of the small pouch of fat on their lower abdomen and waist. As the rest of the body is trimmed down, this stubborn fat becomes more noticeable in contrast to the thinner surrounding areas, leading to the appearance of a single roll that many call a “spare tire” or “love handle.”
Although some people have a genetic predisposition that causes them to store fat around their waist more than others, in most cases it’s simply a matter of diet and exercise. If you’re running out of gas trying to figure out how to get rid of spare tire waist, the following 4 tune-up tips should get you back on the road to glory:
Start by Strengthening Your Core
The lower abdomen and waist are problem areas primarily because the underlying muscle is rarely used strenuously, particularly during typical aerobic activity. While the arms, legs, and upper torso take most of the brunt to propel and move your body around while jogging and performing other common exercises, the core muscles are being neglected.
Once the core muscles are strengthened and toned, the fat on top of them will start to burn away as the body drains fat reserves to fulfill the energy needs of the active muscle tissue. For this reason, core exercises should be on the top of your research and to-do list if you want to get rid of your spare tire.
Go On A Short Juice Fast
Fasting on abundant amounts of fruit and vegetable juice only, for periods of 2-7 days, is an incredibly effective way to burn fat. The metabolism is kick-started as the body has the chance to eliminate toxins and revitalize the digestive tract. It should be emphasized that juice fasting is not the same as fasting on nothing but water, as you still get all of the nutrients you need to survive and maintain optimal health, without the burden of having to digest and process food matter. It should also be noted that strenuous exercise should be avoided if you’re doing a juice fast of longer than 1-2 days. Here are some ingredients that you can incorporate into your fast to see optimal results:
• Tropical Fruits
• Cayenne pepper
*Remember to avoid alcohol, soda, coffee, and all forms of dairy, salt, and fat while you’re on your fast.
Utilize Full-Body Resistance Training
While standard ab exercises are a great way to get rid of the spare tire, full body weight training can greatly accelerate the process. Doing high repetitions with low weights and incorporating abdomen turns and lifts into your regimen is the best way to not only lose the fat covering your lower stomach, but also add shape and appeal. Hold small weights in your hands and use light ankle weights while performing aerobic exercises of any kind; this will boost muscle building and accelerate fat loss.
Exercises that are particularly good for the waist and lower stomach are front and side leg lifts, using ankle ties attached to string/rod based resistance training machines. Any kicking motions or movements that require you to lift your leg with your ab muscles will prove to be highly beneficial. Also, isometric exercises — which require you to hold a stationary position for an extended period of time – are especially effective in trimming down the spare tire region.
Spread Your Meals Thin
Perhaps the best way to boost your metabolism is to give it something to do throughout the day, instead of bombarding it with lots of calories morning, noon, and night. In other words, instead of the traditional breakfast, lunch, and dinner, you would split your daily caloric intake into 5-7 smaller meals. This will stimulate the digestive system and promote optimal metabolism, thereby helping you breakdown even the most resilient fat cells.
The best way to stick to this new meal regimen is to plan and prepare your meals ahead of time. Then pack them into separate containers so that you can easily snack on-the-go. Doing this will save you a lot of time and frustration, as preparing 5-7 snacks/meals per day can seem impossible for anyone with a busy lifestyle. If you really want quick results, try blending your meals into a smoothie and gulping them down for improved digestion. Make sure you eat your last meal at least 2 hours before bedtime, as going to sleep with food in your stomach will inevitably hinder your weight loss goals.