For best results lift some big weights too. Steady aerobic exercise will burn fat, but it won't increase your resting metabolism – so you won't burn as much fat when sitting still. If it's going the opposite direction, you need to beef up your workouts and slow down your fork," says sports nutritionist Penny Hunking. Repeat this calculation every two weeks: "If the number is going down – if your waist's getting smaller relative to your neck – you're losing fat. Subtract your neck size from your waist size for the simplest way to measure weight loss progress. Add low fat, high protein foods such as tuna and semi-skimmed milk. Pack in the proteinĮating a high protein diet can increase weight loss rates by over 25%, the International Journal of Obesity reports. "Take 500 calories off, and you'll lose around 0.5kg a week," says Ursell. To maintain his weight, a reasonably active 100kg (16 stone) man requires around 3,250 per day a 90kg (14 stone) man needs 3,032 and a 75kg (12 stone) man, 2,800. "And you'll sleep better with less food in your stomach." Work it out "You'll eat less," says nutritionist Nancy Clark. Start with a big breakfast and reduce your meal size through the day. Mix one-minute sprint intervals into your aerobic workout, with two minutes' rest. The harder you exercise, the more your body generates growth hormone, your number one fat burner. Have a glass of skimmed as a mid morning and afternoon snack. Like water, low-fat milk's volume fills your stomach, but it also contains carbohydrates – so you eat less. Read all food labels and before going out to eat, check nutritional values on the restaurant's website. "You should know exactly what's going in your mouth every time you eat or drink," says Ursell. Just create a general sense of control, which is easier when you're flexible." Read the label "If you can't go a week without a pizza, make sure you eat fewer calories in other meals," advises Ursell. If you know you're going to crave a chocolate bar at 4pm every day, incorporate it into your daily calorie intake. Dehydration is often mistaken for hunger, so aim for at least four pints of water daily. "Drinking plenty is the first step in losing weight," says nutritionist Amanda Ursell.
EXERCISE FOR SMALLER WAIST MEN SERIES
Try a brisk walk or a series of stretches. In a University of Virginia study, subjects lost weight four times quicker by adding small, light exercise bursts each day to their usual schedule. Regardless of when or how often you eat, you'll still lose weight if you eat fewer calories overall. "Low index foods include wholegrain bread, fruit and branflakes, but shredded wheat, for example, is highly glycaemic." Feel fullĬhanging meal frequency causes dieters most difficulty, so see what works for you. "They cause spikes in insulin levels, followed by cravings for sweet, fatty foods to keep blood sugar levels high," says nutritionist Anita Bean. Or at least the ones with high glycaemic index ratings, such as white bread, pasta and rice. So feast on fruit, high fibre cereal and brown rice. It expands in your stomach, making you feel fuller. "Keep it up and you'll keep the weight off permanently." Find some fibreįibre takes longer to digest, so more time will pass before you feel hungry again. "You should find this run well within your ability by now," says Lewis.
Week 7: Run 15 minutes, walk 1 minute, run 15 minutes. "Where possible, try to tackle slopes for an extra energy burn," says Lewis. "You'll now be feeling okay running for longer periods, but don't get cocky – stick to the schedule," says Lewis. "You should be able to hold a conversation while you run." Your schedule: Go running three times a week, with one day off in between. "You should comfortably be able to build from nothing to running continuously for 30 minutes in eight weeks." "There's no simpler or more convenient way to burn calories than running," says personal trainer Jonathan Lewis, from Balance Performance Physiotherapy.
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