Reduce body fat; decrease waist size

[ginnyasia]

How to quickly cut body fat and reduce waist size?

[Odyssey13]

That's a lot to tackle, isn't it? You've come to the right place, Ginny. Many of us are doing our best to change ourselves and using FitBit to help.

First of all, give yourself some credit for coming here and making a commitment to changing yourself.

One thing I did was to start a food journal. I wrote down everything I ate - even if it was a teaspoonful. That helped me see what I was eating and to know what changes ought to be made.

My doctor says everyone ought to be on the DASH diet, which is low fat and high on vegetables.

I found by switching to diet soda, using sweet n low rather than sugar, I dropped a pant size quickly. Also made myself look more at portion size and not having the second cookie or piece of candy.

It's not always easy, but it's possible, Ginny. With people here, you've no shortage of support and suggestions.

You've only just begun!

[JenniLacey]

1. Consistently eat less calories than your total daily energy expenditure. The accepted safe amount is a daily deficit of -500 to -1000 cals/day or 1-2 lbs week. As long as it does not put you below 1200 cals for a woman and you don't feel deprived. Your Fitbit will help determine an appropriate calorie intake for you when you set up your food plan.

2. Strength train to preven lean muscle/tissue loss while losing weight. You want to lose fat, not muscle. A full body program 2-3x a week on non-consecutive days is appropriate. Resistance bands are an affordable and versatile tool for a beginner.

3. Do smart cardio, not excessive cardio. 3-6x a week for 30-45 mins at moderate to high intensity and stay active the rest of the day. This will help to increase your total daily energy expenditure.

4. You can't target where you lose fat. Although losing weight will result in smaller waist line, it is an all over body process and you can not choose where fat comes off.

5. There is nothing "quick" about fat loss. We didn't put fat on overnight and it doesn't come off overnight.