Try not to move your hips at all as you stretch toward the floor. After several repetitions of this move, switch to the opposite side. This is a great alternative to traditional crunches if you have back pain or difficult lying on the floor. HIIT exercise may be more effective than traditional cardio at cutting down abdominal fat. To try HIIT, use a treadmill.
After warming up, aim for second increments of your highest setting, offset by 60 to 90 seconds of your lower-intensity setting. Eating a healthy, varied diet that is high in fruits and vegetables — including soluble fiber , vitamin D , and probiotics — is the best plan for losing weight from your waistline.
Avoiding refined carbohydrates , sugar, and processed foods whenever possible will help you cut calories and get rid of fat more quickly. Also, keep an eye on how much sodium you consume. Salt causes your body to retain water, which can swell your waistline. Swapping out coffee for green tea can improve your circulation as well as rev your metabolism.
Taking walks every day can also help speed up your digestion. Walking outside gives you a vitamin D boost, which could help with losing weight faster. Cutting back on alcohol consumption is a way to instantly cut calories and sugar. Easing back on how much you drink may also improve your health in other ways.
Stress hormones can cause your body to hold on to belly fat. Finding ways to manage stress so that your body is more relaxed can help you reduce the size of your waistline. Your results will depend on many things, including if you were overweight to begin with or simply carrying a little extra fat on your waist.
One way to measure your success is the old-fashioned way: by using a tape measure. To drop a dress size, you only need to lose an inch or so off your waistline.
Dress sizes are calculated using the number of inches in the circumference of your waist. This might not seem like much, but it could indicate overall weight loss of 30 pounds or more. Trimming your waistline requires patience and some discipline. The best approach is to target body fat overall instead of concentrating only on your waistline.
Some exercises can help tone and firm your abdomen and waistline area. V-ups target all the abdominal muscle groups: transverse abdominis, obliques, and rectus abdominis. Alternate reach and catch works on the transverse abdominis and rectus abdominis muscles. Side crunches with a balance ball are highly effective for external and internal obliques, because the instability of the ball forces you to activate these muscles to the max.
Crunches with a balance ball work on the rectus abdominis muscles and the transverse abdominis muscles. The high plank with hip extension takes this exercise to the next level and targets the transverse abdominis, and the external and internal obliques.
The scissors exercise is a great workout for the transverse abdominis muscles. Reverse crunch works on multiple muscle groups, the rectus abdominis, the obliques, and the transverse abdominis. Side stretch works great on the obliques. Abdominal stretch is also known as cobra yoga stretch and is very effective for stretching the rectus abdominis.
Torso twist stretch works on your transverse abdominis and obliques. Which exercise are you going to try first? Do you have your own workouts you use to get a tiny waist and a flat stomach? Tell us about your favorites in the comment section below.
Lie down, keeping your legs flat and your arms stretched over your head. Crunch and lift your torso and legs off the floor, reaching for your feet. Alternate reach and catch. This article has 28 testimonials from our readers, earning it our reader-approved status. This article has been viewed 6,, times. Getting a smaller waist takes time, but with focus and persistence, you can do it! Not only can getting a smaller waist boost your confidence, it will also make you a healthier person in the process.
Note: Eating smaller, more frequent meals prevents dieters from becoming too hungry, causing them to eat less overall. It also stimulates the metabolism, which allows the body to burn more calories throughout the day. Our Expert Agrees: Exercise can help you be motivated to eat properly, but on its own, it won't give you a smaller waist, even if you're doing stomach crunches and cardio.
Most people have to pay attention to their diets to get a smaller waist. Tip: To overcome this, try making an exercise plan where you start at a reasonable level, before gradually building yourself up to longer more intense exercise routines.
Keep a log of what you're doing each time in a record book or diary and check your progress against this. Note: Your transverse abdominals work as your body's natural corset and so with enough work in this area you can achieve a smaller waist. Pilates does a lot of work that focuses on the transverse abdominals and therefore can be a very effective method. To get a smaller waist, focus on exercising regularly and eating a healthy, balanced diet.
You'll need to burn more calories than you eat in order to lose weight. You can burn calories by doing cardio exercises 3 times a week, like running, biking, or swimming. You should also do core-strengthening exercises to tone the muscles around your waist, like sit ups, crunches, and planks. Yoga is also a great way to tone your muscles. Try to eat 4 small meals a day instead of eating 3 big meals, which can help boost your metabolism.
Remember to eat plenty of fruits, vegetables, lean protein, and whole grains so you're getting all of the nutrients you need without the empty calories. Reduce the amount of processed foods you eat, since they tend to be high in calories and low in nutritional value. For more tips from our reviewer, like what kind of foods you should avoid, read on!
Did this summary help you? Yes No. Log in Social login does not work in incognito and private browsers. Please log in with your username or email to continue. No account yet? Create an account. Edit this Article. We use cookies to make wikiHow great.
By using our site, you agree to our cookie policy. Cookie Settings. Learn why people trust wikiHow. Categories How to Get a Smaller Waist. Download Article Explore this Article parts. Tips and Warnings. Related Articles. Article Summary.
Part 1. Eat healthy fats. Many dieters believe that they need to avoid fat like the plague when trying to lose weight. However, eating a certain amount of healthy fat is essential for a balanced diet and can actually aid weight loss. In fact, studies suggest that a diet with a higher ratio of monounsaturated fats MUFAs avocados, nuts, seeds, soybeans, chocolate can prevent the accumulation of belly fat.
They help to lower bad cholesterol and boost brain function. Eat smaller, more frequent meals. It is very common for dieters to try to starve themselves between meals, with the result that they actually eat much more than necessary when the food is finally in front of them. One of the best kept secrets of successful dieters is that they actually eat more frequently throughout the day, they just eat smaller meals.
Try eating six small meals a day, rather than your regular three large ones. You'll find sticking to your weight-loss plan much easier in the long-run if you're not in a constant state of hunger! Start the day with a healthy breakfast. Kicking off the day with a healthy, balanced breakfast is one of the best things you can do when following a weight-loss diet. A good breakfast kick starts the metabolism, allowing you to burn more calories throughout the day. It also keeps you fuller for longer, reducing your tendency to snack throughout the morning and afternoon, which may result in a higher calorie intake overall.
Try eating a combination of filling wholegrain cereals and breads, protein-rich eggs and high-vitamin fruits for the perfect balanced breakfast. If you're on the go, grab a fruit smoothie and a cereal bar for convenient, yet filling goodness. You should also try to drink a glass of water before breakfast and every other meal throughout the day as this prevents your body from confusing thirst with hunger, which may lead to you eating more than you need.
Plus it helps to keep you hydrated, which is always important. Get more fiber in your diet. Fiber-rich foods are an essential component of any healthy diet, for a number of reasons. Firstly, fiber-rich foods help to normalize bowel movements, which minimizes bloating and blockages.
Secondly, fiber-rich foods help you to stay fuller longer and may require additional chewing time, thus preventing overeating. High-fiber foods also tend to be lower in calories than other food types.
Try to incorporate a wide range of high-fiber foods into your diet, to get the benefits of both soluble and insoluble fibers. Examples of soluble fibers include oats and barley, peas and beans, apples, carrots and citrus fruits. Examples of insoluble fibers include wheat bran and products containing whole-wheat flour, nuts, beans and green vegetables. Plain water is the best alternative, as it flushes out your system, reduces bloating and keeps the body hydrated.
However, if you find plain old water too boring, try drinking water with a hint of flavoring like mint leaves, lemon, lime, or even toss in a few frozen raspberries or create a combination- Be creative! Vitamin water, or naturally sweetened iced teas also make a significantly healthier alternative to sodas.
Don't use straws. You should also avoid using straws to sip your drinks, as straws cause you to suck more air into your stomach as you drink, leading to bloating and a bigger belly. Drink straight from the cup instead to avoid bloating. Avoid processed foods.
Even if you are carefully monitoring your portion sizes and consistently working out, your weight loss can be significantly impaired by a continued consumption of processed foods. This is because processed foods typically have high sugar and starch contents, which limit weight loss and lead to the buildup of harmful toxins. Be extra careful when it comes to products that are marked "non-fat", such as cheeses, breads, yogurts, etc.
These products may have a low fat content, but they are usually packed with extra sugar and empty carbohydrates, and offer very little, if any, nutritional value. Some frozen processed organic meals are actually not too bad, as long as you make sure to carefully read all the labels and check the content and ingredients list.
You should also avoid processed food products with a high salt content, such as ready-meals and frozen goods, as the salt leads to water retention and causes bloating. Just go for fresh foods instead of pre-packaged or frozen whenever possible. Be prepared to change your diet. Getting a smaller waist will require weight loss, which cannot be achieved through exercise alone. You will also need to adhere to a healthy diet and reduce your calorie intake in order to really see results.
You should find a trainer to help you calculate a proper amount of calorie intake a day. This will require discipline and determination. In addition to reducing your calorie intake, there are also some smart food choices you can make that will specifically help to reduce your waistline. For example, in a scientific study, people who ate all whole grains in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry lost more belly fat than another group that ate the same diet, but with all refined grains.
Remember that fruits have sugar, so exceeding your intake of fruits per day will impede your progress. Health specialists advise that the optimal level of healthy weight loss is one to two pounds a week, so it is not recommended that you starve yourself or follow fad diets in order to lose weight more quickly.
Part 2. Commit to an exercise routine. If you really want to trim your waist, you will need to commit to a regular and rigorous exercise routine. Great results will only come with hard work and dedication, so make sure you are prepared to put in the necessary effort before you begin. On the other hand, if you begin exercising too rigorously from the get-go, you may become disheartened and disillusioned, and therefore much more inclined to give up.
Eventually you'll find yourself exercising regularly without feeling worn out or disinterested in it and your waist, along with your overall health and fitness, will have benefited a great deal. Do plenty of cardio. As mentioned before, weight loss is essential when it comes to losing inches from your waist. Unfortunately, there is no way to target weight loss in a specific area of your body, so overall weight loss is the only option.
Cardiovascular exercise is the best form of exercise for burning calories, so it is essential to any weight loss routine. Running, skipping and cycling are all excellent cardio options, which usually don't even require a gym membership.
Cheap, yet extremely effective, there's no excuse not to incorporate a little cardio into your workout. Trainers advocate tracking your heart rate during cardio. For example, the best way to shed fat is by walking on the trail or outside and keeping your heart rate at low-medium level.
0コメント