How to Get a Smaller Waist

    By Holly / August 25, 2016

    Society nowadays define being sexy as having an hourglass body figure; that is to say women are expected to have big breasts, a small waist, and full hips and buttocks. Unfortunately, aging makes these a lot more difficult to achieve.

    How To Get A Smaller Waist

    When a person enters the adulthood stage, metabolism slows down. Food is not automatically broken down into energy unless you do intensive and regular exercises. However, you can still achieve a smaller waistline if you are dedicated to follow these health tips.

    Mind your calorie intake

    Health experts recommend to cut 3500 calories from your daily diet in order to lose 1 to 2 pounds of weight each week. Anything more than that is likely to be detrimental to your overall health and may cause you to develop eating disorders. Ask a fitness expert or a nutritionist to help you get started with calorie counting. It might be a chore at first but it will develop discipline and routine over time.

    Eat a balanced healthy diet

    An effective weight loss program is not solely dependent on exercises; you also have to eat a balanced diet. Fad slimming programs would promise radical changes in just a couple of days or a few weeks. While the results are true to some, it is not advisable to people who have been on a sedentary lifestyle for prolonged time periods.

    Weight loss experts advise that you eat a balanced diet composed of carbohydrates for energy, protein for muscle buildup, and vitamins and minerals to boost the immune system. Start the day with wholegrain cereals, eggs, and fruits although you should consider alternatives if you are allergic to gluten. Having a full stomach in the morning does not necessarily guarantee that you have all the nutrients.

    Consume small portions more frequently

    Some people force themselves into starvation by eating only once a day. Contrary to common beliefs, this practice further triggers the production of leptin and ghrelin – the so-called hunger hormones. You can prevent this by eating smaller portions of food more frequently. There is no need to deprive yourself of sugar-packed foods as long as long as it is controlled. Change your usual routine to six smaller meals in a day, so you won’t feel hunger that often.

    Fats are essential

    Scientists have already debunked the belief that you should avoid all types of fats to lose weight. All kinds of fats have their role to play in the human system; the caveat is how often you consume them. Research has shown that monounsaturated fats from nuts, avocado, seeds, and chocolates can actually prevent the formation of belly fats.

    On one hand, polyunsaturated fats from saltwater fishes like salmon, mackerel, and herring that are rich in omega-3 fatty acids help fight bad cholesterol. It aids against hypertension and other cardiovascular diseases. However, trans fats present in crackers, cookies and anything with hydrogenated oils should be avoided because they are difficult to digest.

    Fiber is key

    Fiber is crucial to digestion. A healthy digestive tract regulates metabolism; thus, you have normal bowel movements and protection against bloating and blockages. Eating fiber-rich food prevents you from feeling hungry often thus, preventing you from overeating.

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    Include fiber-rich food in your diet such as yogurt, avocado, oats, apples, and citrus fruits. Always hydrate to replenish lost water and salt in the body. Although medical authorities believe that eight glasses a day would suffice, active individuals who perspire a lot should try to drink more.

    Develop an exercise routine and commit to it

    Once you have developed a discipline in diet, it is time to pump yourself up with exercise routines. Physical activities do not need to be that exhausting the very first time. It is important to listen to your body and avoid straining too much.

    If you are aiming for a smaller waist, concentrate on abdominal and leg exercises like crunches, running, or cycling. Commit to a regular cardio exercise as the best form of weight loss program. Start off with 20 to 30 minutes again and then progress as the weeks go by.

    Rest

    Rest is an important component of health. The more your body feels exhausted, the more it craves for prolonged sleep or food. Take time to rest every after an exercise routine. Slow down when you feel totally worn out. Once you have reached the plateau or the state of the body where you are not making any progress, allot a few weeks of rest and then resume the program.

    Waist-specific exercises

    Trimming your waist requires more specific and localized exercises. Aside from cardio exercises that are aimed to burn calories, you should also spend more time on waist-specific routines.

    Luckily, these types of exercise does not require you to be outdoors and there are hundreds of variations to choose from:

    • “Hundred” exercise. Lie on your back with the legs lifted at a 90-degree angle. Spread your arms on both sides and pump it 100 times.
    • Stomach-in. Do this whenever you are on a sitting position or even on a standing position at home or at work. Suck your stomach throughout the day until it becomes a habit.
    • Twist crunches. Similar to the traditional crunches, lie on your back with your knees bent on a 45-degree angle. Slowly lift your torso toward your knee while keeping the feet flat on the ground, and then twist on one side. Do sets of 10 repetitions.
    • Strengthen chest and shoulders. Modified push-ups for women allow the abdominal muscles look slim and lean. At the same time, it strengthens the arms and chest. Another alternative is the bench dip, where you sit at the edge of a chair and then slowly lowering your body towards the ground. You can also do monkey bars with varying difficulties to strengthen the abdominal muscles, arms, shoulders, and chest.

    Results may vary from one person to another. Some people are able to achieve that small waist naturally and in no time; others do not. However, the most important thing is that you get started on slow but steady pace of balanced diet and regular physical workout.



    About the author

      Holly

      Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!