How to Get a Smaller Waist, Safely
by Evelyn Valdez·
Getting a smaller waist has been a fitness goal of women going back many, many years! It's mostly for aesthetic reasons, women simply want that nice hourglass figure that so many popular celebrities have. First off, we believe every body is beautiful as it is. Everyone has their own reasons for wanting to achieve certain fitness goals, like a smaller waist, and there's nothing wrong with that.
In fact, wanting to lose weight in your belly can actually be for health reasons opposed to only aesthetic reasons. Research shows that carrying visceral fat around the abdomen increases the risk of heart diseases, diabetes, and high blood pressure. So, as aesthetically pleasing as a smaller waist may be, achieving it doesn't have to be completely about the looks.
The issue women run into when trying to achieve a smaller waist is that it takes a lot longer and requires a lot more work than expected. You can't simply do a few waist or ab exercises and follow a very restrictive diet and expect results in a week, or even a month! Getting a smaller waist requires time, patience, and a good plan.
In this article, we'll be giving tips on how to get a smaller waist, the right way. One that doesn't involve crash dieting or an insane workout plan, and will help you achieve long-term results!
How can I lose weight around my waist?
The first thing we want to make clear – there is no way to spot reduce fat in any area of your body! You cannot choose where you lose fat, that comes down to how your body works. So, to lose weight around your waist, you need to diet and exercise in a way that's suited to your goals, in this case, fat loss.
On another note, fat loss won't happen fast. Losing weight at a rapid pace tends to be short-term, meaning there's a higher chance you put the weight back on quickly and sometimes even more. So, remember, it's a marathon, not a race. You won't get a slimmer waist in a week, two weeks, or even a month, but know that if you put in the work – you will get there!
Tips on how to achieve a smaller waist
Diet and exercise is a pretty straightforward answer, but it doesn't really answer how to achieve a smaller waist. Don't worry, the tips below will detail exactly how you can start achieving your goals of a smaller waist, safely!
Avoid crash/fad diets
Crash diets are popular because they claim to help you lose weight fast... but it's at the cost of your mental and physical health. Restrictive and low-calorie diets typically lead to uncomfortable side effects which include fatigue, irritation, dizziness, and hair loss, and it can even cause your body to burn fewer calories as time goes on!
These crash diets may help you lose a good chunk of weight in a short amount of time, but there's no telling where the weight will come off so it may not even help you get a smaller waist! Plus, it'll make your life miserable.
Track your macronutrients, not only calories
Instead of crash dieting, track your macronutrients! This involves tracking the amount of protein, carbs, and fat you eat every day, as opposed to only calories. Many people track only calories because a calorie deficit is what leads to weight loss, but where you get your calories from is even more important!
You don't want to fill up on empty calories, doing that can lead to weight loss, but it may not help you get a smaller waist. Focus on eating plenty of good carbs, healthy fat, and most importantly, plenty of protein! And yes, you heard that right, you don't need to cut carbs from your diet to achieve a smaller waist. The key is to fill up on unrefined carbs, like whole grains, brown rice, oats, etc. Unrefined and complex carbs will help fuel your workouts and even help replenish glycogen stores after. As for protein, it's not only for building muscle! Protein is one of the most important macronutrients because it helps repair muscle and helps keep you fuller for longer. So, always make sure to fill up on enough high-protein foods, like whole eggs, meat, fish, and dairy products.
Prioritize these macronutrients in your diet and you'll be on the right track to getting a slimmer waist.
Don't do ab exercises every day
Doing a hundred crunches before bed isn't going to get you any closer to a smaller waist. Many believe that exercising your waist is what will have the most effect... but it's not. You should incorporate some abdominal exercises in your workout routine, but they shouldn't be your entire routine. A combination of good nutrition and full-body exercises will help get you there - not just countless ab exercises! This brings us to our next point...
Focus on strength training
The best way to get a slimmer waist, aside from maintaining a healthy diet, is by strength training! Cardio workouts may be what you thought would be the bulk of your workout routine, but nope, focus on lifting weights.
Strength training helps the body retain and build lean body mass while burning fat. Cardio simply helps increase calorie burn to help put you in a deficit. Both should be a part of your workout routine but prioritize strength training. Lifting weights will help you tone and build muscle all around, including your abdominal muscles! That's because compound exercises, like deadlifts and squats, require your core, thus strengthening it. Plus, building muscle in other areas, like your glutes and upper back, will help make it appear like you have a smaller waist!
Combine strength training with some moderate-intensity cardio like jogging, walking on an incline, or doing the Stairmaster. You can include low to moderate intensity cardio 3-4x a week, and high-intensity cardio (like HIIT workouts) 1-2x a week.
P.S. If you're new to strength training, check out our beginner's guide on how to get started.
Avoid waist trainers
You've probably seen waist trainers promoted all over social media, but don't let the ads fool you – they aren't good for you. Not only will they not help you get a smaller waist, but they also push down on the stomach and liver. These two organs are very important for metabolism and toxic clearance so consistently wearing a tight waist trainer can have a negative long-term impact. It's best to just stay away from them!
Slow and steady wins the race
When it comes to getting a smaller waist, take it slow. Be patient, consistent, put in the work and the results will start rolling in! So, remember, follow a healthy diet, track your macros, prioritize strength training above ab exercises and cardio, and avoid waist trainers at all cost!!
Who are we?
We're UPPPER Fitness Gear – your new favorite fitness gear company! Founded by Iulia Danilova (Fit With Iulia), we strive to make fitness gear that is high-quality, durable, comfortable, stylish, and most importantly, designed to help take your workouts to the next level.
Find what your gym bag is missing at UPPPER Collection.