Belly fat can be especially dangerous, so reducing the size of your waist is associated with better health, not just better looks. The average waist size has increased seven inches since the 1950s, so if you want to trim your waist size, you’re not alone. Luckily, there are ways that women and men can reduce their waist sizes.
Reduce calories. It’s a fairly obvious point, but if you want to reduce your waist size, you need to reduce the amount of calories you consume. Weight loss is an obvious equation: You need to burn more than you take in, and exercise burns fewer calories than many people think.
It takes a caloric deficit of 3,500 to lose a single pound. Many studies have found that if you keep a food diary in which you list what you eat every day, with the number of calories consumed, you will be more likely to eat less.
Use online calorie counters to figure out the number of calories in everything you eat. Pay careful attention to condiments, like salad dressing, that might contain more calories than you think. Even eating 100 fewer calories per day will make a difference over time .
Eat more protein and fiber. You will eat less if you eat protein-heavy meals because they make you feel fuller. You should make sure you eat a high-protein breakfast, especially. Don’t skip breakfast. You could increase your weight loss rate by 25 percent if you switch to a high-protein diet.
Try to limit how much dairy you eat. Foods that you should fill your diet with include skinless chicken, brown rice, and broccoli. These are good for the waist.
If you can pull it off, try to eat at least one-third of your overall diet raw.
Avoid starch and sugar. The problem with starches and sugar is that they raise the levels of insulin production. This hormone is associated with larger waist size. So you need to weed starch and sugar out of your diet. Avoid refined carbohydrates (foods made out of white flour won't help your waist).
Be aware that high sugar foods can contribute to belly bloat, and some of them are foods you might assume are healthy, like beans, potatoes, and bananas.
The other problem with sugar and starch is that you will end up with high calories and less satisfaction. These are basically empty calories with little nutritional value. Examples include doughnuts, French fries, and white bread.
Look at labels, and weed fructose out of your diet. Fructose makes it a lot harder to lose weight. It’s found in a lot of processed foods and drinks, and you should limit your intake of it to less than 15 grams per day. Some foods that are considered healthy but have a lot of fructose in them can include enhanced water, yogurt, and some foods labeled as diet foods.
Don’t drink fizzy drinks. Even if the carbonated drink you typically reach for is a diet version, it can be problematic for your waist size.
Fizzy drinks increase the amount of gas in your intestinal system. In addition, some diet drinks contain sweeteners which the body has trouble breaking down. Both of these things contribute to larger waist size.
Instead, drink water (you need to drink water throughout the day, as it will also increase your metabolism). And try drinking peppermint tea. If you must drink alcohol, red wine in moderation is a better choice than beer.
Try eating coconut oil. There are many reasons to eat coconut oil. One of them is because it burns abdominal fat, as well as boosting your metabolism.
You already know you need to reduce your caloric intake to lose weight, but do you know which foods you should eat to help reduce your waist size?
Correct! High-protein meals make you feel fuller for a longer period of time, so you're likely to eat less overall. Fiber-rich foods, like brown rice and vegetables, have the same effect. Additionally, you can incorporate coconut oil into your diet – it metabolizes quickly in your system, and it can reduce the size of your waistline and belly fat. Read on for another quiz question.
Try waist turns and curls. Make sure the exercises you choose specifically target the waist. Avoid doing the old-style crunch. It can damage your spine.
Stand with a pole between your shoulders. Keep your back straight, and your feet apart. Twist your waist from side to side while looking straight ahead. See how many rotations you can do. Try to do as many as 50 rotations.
Instead of a crunch, try a curl. Lie on your back. Your hands should be palm down. Tuck them under your back. Bend your knees and lift your head and shoulders – but only a bit.
To hoop better, keep your back straight, bring the hoop against your back when you start hooping, and try not to turn your hips too much. Put your right foot slightly before the left. Spin the hoop counterclockwise and then shift your hips from front to back to keep the hoop moving. You need to keep your core engaged, making the hoop stay above your hips.
Join a pilates or circuit training program. Circuit training is a great choice for an exercise program because it involves elements of strength training, resistance training, and cardio, all of which will help you pare your waist. Pilates features many poses that work on the core.
A typical circuit training program would involve 4 circuits that feature different exercises, which you do for about 12-15 reps about three times each and then rotate.
Circuit training often involves such exercises as squats, push ups, vertical jumps, resistance bands, and using light dumbbells.
Pilates will tone your waistline because it focuses on poses that will create a strong core.
Try waist training. If exercise isn’t cutting it for you, you could try the latest celebrity trend: Waist training. Jessica Alba is among the celebrities who have tried this technique, which she did to help regain her figure after having a baby.
Basically waist training means you wear a corset on a daily basis. Buy a waist trainer (or corset, or waist cincher) that has flexible bones in it, so you can breathe. Don’t expect instant results, though. Waist training can take months to be visible.
You could also try buying a waterproof cord you wear underneath your clothes around your waist, and you tighten it as you lose weight. This will help you realize when your stomach is expanding.
What is one of the best exercises you can do to trim your waist?
Nope! The traditional crunch could damage your spine. Instead, you should try curls and waist turns. You could also try joining a pilates class, which focuses on core strength and will tone your waistline. Choose another answer!
You're right! If you spend 30 minutes a day, three times per week hooping, you could shave 3 to 6 inches off your waist. Read on for another quiz question.
Reduce stress. It might surprise you, but stress is associated with larger waist size. This is because it increases the hormone cortisol, which is associated with weight gain around the belly.
The other problem with stress is that it causes many people to overeat or reach for the snacks. Meditation and yoga are techniques that can help you reduce stress.
Sleep well. Experts suggest that insomnia is associated with weight gain, especially around the stomach. There are hormonal reasons for this.
You should aim to get about 7-8 hours of sleep a night. This will reduce hormone production and make your appetite decrease. Sleep is associated with increasing the human growth hormone that burns fat and builds muscles.
Insomnia is associated with high stress levels, which also leads to production of cortisol, the hormone associated with larger waist size.
Don’t smoke. Smoking isn’t just bad for your lungs, but it’s also a bad thing for your belly. So if you want to reduce your waist size, you need to put down the cigarettes.
Studies have found that smoking increases waist size.
It's never a good idea to smoke in order to lose weight (as the cliche goes), but it's definitely not going to make you lose weight around the waist.
True or false: Stress can lead to a larger waist size.
Yes, exactly! Stress plays a big part in why many people have a hard time losing inches around their waists. Not only can it lead to overeating or binging on snacks, it also increases the hormone cortisol, which is linked to belly fat. Read on for another quiz question.
How can I reduce my waist size in one week?
You may be able to reduce your waist size in one week by drinking plenty of water, doing ab exercises and avoiding salty junk foods.
Is natural peanut butter okay to eat while trying to reduce waist size?
Peanut butter is a good source of protein, and since protein does help reduce waist size, then yes it's perfectly fine in moderation.
What kind of diet I should have for breakfast?
Green tea is good for your health. You can have protein (eggs, sausage, tofu, nuts) and fruits for breakfast, but avoid sugar, bread, and other carbohydrates.
How does one eat coconut oil?
Cook using it. Making fried eggs? Put down some coconut oil instead of butter or whatever else you use.
Yes, but many vegetarians struggle with eating too many carbs. Focus on getting plenty of protein, fruits and veggies and you should lose weight.
Will weight training and cardio together reduce body fat?
Yes, they will. Both forms of exercise use energy, which is stored in the body as fat.
Can I reduce my weight by jumping?
Yes, but only if you really jump. This means doing jumps like: frog jumps, jumping jacks, using a jump rope, etc. Jumping is a good source of cardio. It will be most effective if you exercise for a prolonged period of time, or very intensely for shorter amounts of time.
How can I avoid belly fat?
Exercise and healthy food is the way to prevent belly fat from appearing. Lay off any fast food. Stay mobile as much as possible.
How can I reduce my love handles?
You can exercise to burn more calories, and eat a healthier diet.
How do I lose weight in 2 days?
You can try a juice cleanse, but there's virtually nothing you can do to lose a noticeable amount of weight in 2 days. Make sure you are safe and cautious when doing any kind of cleanse or fasting. Talk to your doctor if you're unsure of anything.
How do I reduce my waist size without losing too much weight?
Can I drink coconut oil to reduce waist size?
How do I reduce my waist size in a week?
How can I reduce my waist size when in a hostel?
Can I replace coconut oil with actual coconut?
To reduce the size of your waist, start by eating more protein and fiber to feel fuller, and reduce the amount of starch and sugar that you consume. Avoid carbonated drinks, which can cause you to become bloating, making your waistline look larger. When you work out, do full-body exercises, like waist turns and curls, as well as a circuit training program or pilates, which can help to burn fat all over the body. If you want quicker results, try waist training, which involves wearing a tight corset to reshape your waist. For tips on reducing stress and improving your health, scroll down!
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