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How to reduce your 58 inch waist

Get our proven tips to safely slim your 58 inch waistline
Written By  Brianna Martin
Last Updated on 9th March 2022
A man getting his big 58 inch waist measured

Although you should never feel pressured to look impossibly slim or muscular, there's simply no getting around the fact that a 58 inch waist is a very unhealthy male and female waist measurement.

So what can you do about it?

It comes down to equipping yourself with the correct weight loss know-how and then making good choices.

So, in order to lose weight, you need to employ moderate calorie restriction and boost your activity level because fat loss necessitates being in an energy deficit.

Practically speaking, you need to follow sustainable workout and dietary strategies if you want to slim your 58″ waist and keep the weight off permanently.

This boils down to walking more, performing high or moderate-intensity exercise a few times per week, and eating lower-calorie, more nutritious food rather than high-calorie junk food.

Why is having a 58 inch waist so bad for your physical health?

An obese woman having her 58 inch waist measured

Although much of the weight gain talk and its health consequences revolves around BMI, your body mass index isn't always the best way to measure obesity. For example, people who have lots of muscle mass will naturally have a high BMI and yet won't be carrying excess body fat.

Indeed, research shows that your waist-to-hip ratio (WHR) is a stronger predictor than BMI for assessing health and mortality risks. [1]

Waist circumference (WC) is particularly useful for measuring obesity because you simply can't have a 58 inch waist, for example, due to having high levels of muscle mass. So it's no wonder that many studies find WC more accurate for assessing the obesity status of an individual than BMI. [2]

If you want to keep your risk for chronic disease low, then you should also keep your WHR under 0.95 if you're a man and under 0.8 if you're a woman.

If you genuinely have a 58 in waist, then it's highly likely that your WHR is much higher than these values. As such, you should bring your overall body mass down, which in turn will shrink your waist circumference.

How can you get rid of your 58 inch waist?

A woman grabbing the fat on her 58 inch belly

As mentioned, you need to perform regular exercise and consume a lower-calorie diet if you want to lose your 58″ waist.

Just make sure that you focus on making sustainable changes to your lifestyle that you can maintain over the long term. It's all well and good losing masses of weight in the first few weeks of your journey, but you'll wish that you hadn't been as reckless when your weight loss stalls.

That's why you want to decrease your calorie intake slowly—if you slash your calories on day one, then you'll have nowhere to go once you stop losing weight.

As such, your best bet is to create an energy deficit that allows you to lose 1-2 lbs per week. Remember, you can do this by a combination of exercise and calorie restriction because working out burns calories—calories that you'll no longer need to subtract from your "calorie budget."

How long will it take to see results?

An overweight man wrapping a tape around his 58 inch waist

You can see the numbers on the scale heading in a downward direction within the first week, especially if you're swapping junk food for healthy food (which typically results in a reduction of water retention).

You should measure your waist 1-2 times per month to validate your diet and exercise regime. But waist size isn't the only value that you should assess.

Having good health is about more than just being slim and reducing your 58 inch waist. If you feel that your fitness levels are increasing—maybe you're able to walk further without getting out of breath, perform more squats, etc.—then that's an indication that your cardiovascular system is becoming more efficient and your muscles are becoming stronger.

I highly recommend resistance training for both strengthening your muscles and improving your cardiovascular fitness. [3]

Yes, you read that right. Resistance training will improve your cardiovascular fitness.

When you perform strength training drills in a superset or circuit fashion, you automatically increase the demand that gets placed on your cardiovascular system because you're doing the exercise without resting. After all, your heart and lungs can't tell whether you're jogging on the treadmill or lifting weights.

In conclusion: How to slim your 58 inch waistline

A man's big 58 in waist bulging out of his clothes

Let's go over a quick recap of the proven strategies for getting rid of your 58 inch waist.

First off, you need to reduce your calories and generally be more active in your everyday life (go for a walk during your lunch hour, drink water rather than calorie-dense beverages, etc.).

Additionally, try to cook most of your meals yourself so that you know exactly what you're putting in them. When you can control your calorie intake, you can also control your weight loss and reduce your 58 in waist.

Finally, get familiar with performing regular exercise. You don't need to slave away in the gym for hours on end to drastically improve your body composition. Performing bodyweight movements like squats and burpees—especially back-to-back—is a great way to strengthen your bones, muscles, and cardiovascular system.

References

  1. Lahmann, P. H., Lissner, L., Gullberg, B., & Berglund, G. (2002). A Prospective Study of Adiposity and All-Cause Mortality: The Malmö Diet and Cancer Study. Obesity Research, 10(5), 361–369. https://doi.org/10.1038/oby.2002.50
  2. Visscher, T., Seidell, J., Molarius, A., van der Kuip, D., Hofman, A., & Witteman, J. (2001). A comparison of body mass index, waist–hip ratio and waist circumference as predictors of all-cause mortality among the elderly: the Rotterdam study. International Journal of Obesity, 25(11), 1730–1735. https://doi.org/10.1038/sj.ijo.0801787
  3. Neumann, K. D. (2022, January 18). How To Lose Weight Fast. Forbes Health. https://www.forbes.com/health/body/how-to-lose-weight-fast/
Brianna Martin
Brianna Martin has worked in health and wellness media for more than 8 years. She uses her organisational skills and passion for fitness to organise our team of content creators. As a former track and field athlete, Bri still hits the gym hard 5 times a week to maintain her flexibility and athleticism.
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