How to get a smaller waist is a question asked by many people because a slimmer waist exudes attractiveness and femininity. It emphasizes an hourglass figure and gets the most out of the waist-to-hip ratio.
However, having an accumulation of body fat around the midsection leads to higher risks of developing cardiovascular disease, diabetes, and other health-related issues. Losing belly fat boosts blood vessel functioning and sleep quality. Therefore, it is advisable to always maintain a healthy lifestyle to get a small waist.
There are healthier ways to get waist training compared to overnight methods that do not last long. However, make sure you have leveled your expectations. It may take longer for you to lose inches around your abdomen in a sustainable way.
Getting an ideal figure should not be your only goal. An hourglass shape may be almost impossible to attain sustainably. Daily practices, lifestyle choices, and your fitness routine will all make a difference in how your body looks.
First, let’s look at the unhealthy foods that you need to stop taking in to achieve your goal of having a smaller waist fast
- All Sugary items like the fizzy drinks
- Processed packaged products
- Junk street and fast snacks like French fries and burgers
- All refined sugar items like ice cream and a bar of chocolate
- Trans fats foods like margarine and vegetable oils.
- Baked food pastries, bread, and cakes.
Let’s look at the 9 Best Ways How To Get a Smaller Waist in Detail
1. Understand your body type
When looking and weighing options on how to get a smaller waist, the first step is to understand your body type. If your body type is endomorphic, you will find that gaining weight quickly and losing weight with difficulty as your daily struggle. If you find that both gaining and
losing weight easily, then your body type is mesomorphic. If you find it hard to gain weight, then your body type is ectomorphic.
The body type dictates the amount of time and strategies you need to apply to get a flatter stomach. For example, the proponents of intermittent fasting and body type diet, have their piece of advice for each body type.
- Endomorphs diet
Endomorphs should maximize calorie burn and increase metabolism by concentrating on high- intensity metabolic training activities. They should also take in a high protein diet with balanced carbohydrates and fats to maintain a little negative energy balance.
- Ectomorphs
An ectomorph should maximize gaining more muscles by practicing low-intensity hypertrophy with maximum exercise coupled with longer rest periods in between the training. An ectomorph should also consume a diet with high protein and balanced carbs and fats to maintain positive energy.
- Mesomorphs
A mesomorph should eat most especially for fitness goals like getting a slimmer body or for a specific activity. Aim at decreasing the daily calorie intake for faster fat burning. Increase protein intake too for muscle gain. Carry out moderate exercise with a trainer that understands your body type.
2. Cut on sugars and Carbs, and replace them with fruits and vegetables
The quest on how to get a smaller waist calls for smart choices and decisions. When planning and shopping, replace refined wheat products, candies, and biscuits with a list of fresh leafy vegetables, fresh fruits, and nuts for protein.
Stock up your fridge with clean chopped well appropriately pre-prepared vegetables.
to motivate yourself to always reach out for a healthy snack. Clean your kitchen counter by getting rid of the candy jar, cereals, packets of cookies, sugar saucer, and salt shaker.
Replace the sugars with sweet and healthy snacks of nuts and fruits like apples and strawberries. However, fruits should also be taken in moderation because they contain natural sugars. Place the healthy foods at the counter where you can see them.
Your household should be oriented to your expectations. This will prevent the possibility of having enablers in the house. Explain to them why you need more fruits and vegetables in the house. If possible let it be a family/household goal to strive for a good lifestyle.
3. Avoid stress
The journey on how to get a smaller waist calls for the almost complete elimination of stress in your life.
Avoid the stress if you want to get a flat belly. This is because stress makes one gain stomach/belly fat by activating the adrenal glands to yield a stress hormone called cortisol.
Increased production of cortisol increases appetite and especially the intake of sugar which then leads to fat being stored in the abdominal area.
Actively engage in activities that help in the reduction of stress levels in your life like yoga, exercise, meditation, and living within your means.
4. Keep Healthy-focused friends
’Show me your friends and I will tell you who you are’. ’Birds of the same feather flock together’. Choose your friends carefully.
Make a wise decision on the people you interact with and socialize with daily. This includes the kind of materials you read, the videos you watch, and the people you follow on social media.
If you want to remain faithful to the pursuance of how to get a smaller waist, you need to make an informed choice of listening to people who encourage you to live a healthy lifestyle.
Seek and expand your knowledge every day. Keep yourself motivated by reading and watching success stories of individuals who have managed to achieve a flat stomach or are taking the journey you have also embarked on. Be accountable to a support group or an individual.
A person who can hold your hand and encourage you to keep going either in your exercise sessions or good eating habits. Keep a diary of your daily belly fat loss routine and the changes that you feel and see.
5. Take less Salt
Remaining determined to the goal of the search for facts on how to get a smaller waist cannot be complete without talking about salt intake. decrease water retention, and decrease the amount of salt you take.
Avoid the urge to reach out for the salt shaker. In fact, get rid of salt shakers at your kitchen counter. Replace salt with herbs and spices.
Foods like fast food items, pickles, crackers, fries, sodas, and artificial juices are packed with high salt content.
These salts reduce the urge to take water and increase the need to take in a meal because of a higher need for energy.
6. Drink water
Drink the recommended liters of water depending on your Body Mass Index (BMI). Some physicians averagely suggest an intake of eight glasses of water per day. Water flushes away the toxins and gives you the benefits of beautifully hydrated skin and a flat tummy.
Regular water intake throughout the day keeps you full. You can spice up the water by adding a pinch of freshly squeezed lemon, or a wench of orange or you can add a few pieces of cut cucumber in the water for flavor.
You can break the monotony of sipping water all day by taking a cup of green or purple tea and fresh fruit and vegetable juice.
Alcohol should be avoided or taken in moderation. Alcohol can make you feel bloated. Alcohol contains a pack of added sugars. Stay away from alcohol and replace it with water and fruit juice.
7. Get enough sleep
Be consistent in your sleeping and waking uptime. We cannot omit the power of adequate sleep in our pursuance of information on how to get a smaller waist. This should be coupled with sleeping for at least eight hours every night consistently.
Getting to bed early helps you avoid late-night snacking. This is because sleep acts as an inhibitor against cravings and also helps your body to burn more calories. When you lose sleeping hours, there is increased brain activity in the brain areas associated with pleasure and reward. This leads to spontaneous eating habits as a result of increased calorie intake.
Here are a few reasons for getting enough sleep as a step to getting a flat stomach.
- Keeps your hunger pangs at bay
Getting the recommended six to eight hours of sleep a night will help you to fight the urge of reaching out for a bar of chocolate or a cheeseburger in the middle of the night. When you don’t get enough sleep, your hormone levels will be imbalance,d and the levels of Iepton- a hormone responsible for feeling full will drop.
The levels of the appetite-inducing hormone ghrelin will rise. Therefore the need to take in more food will increase. Having enough sleep will regulate the hormones and ensure that you feel hungry only when you should.
- It reduces Food cravings
Getting enough sleep will aid you to refresh your brain and to rebuild your nerves. This will allow the brain to make good choices.
The recommended choices will put you on a path to having the midriff you desire. The opposite is that having fewer sleep hours will not give your brain enough time to rebuild and hence the probability of making unhealthy choices is higher.
- Helps you stick to your diet and exercise plan
Sleeping for six to eight hours places you in a better position to stick to your healthy diet. This is because of the reduced stress levels and increased relaxation hormones that give you a positive attitude toward your goals.
Enough sleep enhances your ability to focus and concentrate on your exercise routines. Enough sleep gives you the drive to stick to your goals.
8. Exercise to attain a flat tummy
They say losing belly fat can be difficult. That’s why you will need waist exercises specifically meant to burn fat. However, holistic weight loss is recommended. Let us look at some of the exercises that are designed specifically to strengthen the midsection muscles and burn stomach fat.
- Scuttle Crawl
The first step in this exercise is coming on all fours. Ensure your hips are aligned with your knees and the hands are below the shoulders.
Slowly lift your knees above the ground in slow motion. At all stages ensure your back is flat and not curved.
Slowly move your left leg and right hand forward. Repeat the same movement with the left hand and right leg. Repeat the move five times while alternating sides. For a beginner take rests in between the movements.
- Crunch moves
Lie flat on your back on an exercise mat with your legs stretched and arms comfortably resting on the sides.
Put your hands behind your head. In that position, lift your shoulders and back off the ground slowly.
Breathe in before you start to lift your shoulders, hold you’re breathing as you bend your left knee and slowly bring it towards the middle of your body.
Pause and take your leg and hand to the first position (your hands behind your head and your legs stretched. Repeat the steps five times.
- Sit-ups
Sit-ups are common and easy to undertake.
Lie down with your feet firmly placed on the ground and your knees bent. Place your two hands behind your head and make sure the head is also touching the ground before you place your hands behind it.
Slowly lift your upper body off the ground and in the direction of your knees. Hold on for three or so seconds. Now lower yourself down slowly and return to the first position.
9. Manifest a flat belly
Our last point in your search for wisdom on how to get a smaller waist will be incomplete if we leave out the power of manifestation. Manifestation is the science or the art of attracting what you want. You can manifest the flat belly that you truly desire. The universe gives us what we ask for. You are in your current situation because you are attracted to it. Remember the law of attraction works whether we acknowledge its existence or not. You have manifested your current life by attracting it through your beliefs, thoughts, words, and actions. To manifest the kind of body you want, you need to adhere to the following law of attraction rules.
- Change your beliefs and align them with the universe
Probably your current beliefs were passed down by your ancestors or influenced by the environment you live in. You have been made to believe that some people are destined to have small waists, or there are families with belly fat genes. Your beliefs have made you believe that you inherited your body fat from your family tree. Change your beliefs first. Believe that the universe wants us to live healthy, wealthy, and happy lives.
- The second step after changing your beliefs is taking action
Faith without action is dead. Your positive beliefs should be coupled with positive actions. Know your body type, start taking hearty meals, exercise, keep motivating friends, decrease salt intake, increase water intake, and have enough recommended sleep.
The absence of the necessary actions will not manifest the slim waist you deserve.
- Exercise Gratitude
Appreciate the universe for the good well-being you have. Celebrate milestones along your journey of achieving a slim waist.
Find joy in the little achievements and let them elevate your souls to a point of constant thanksgiving. Be honest along your journey. Do not cheat. If you do, admit your mistakes and carry on.
Another way of showing gratitude is by sharing your knowledge and lessons learned with others. You can share with your friends or start a blog for purely sharing your experiences.
Gratitude sends positive vibes to the universe and in return, you attract more positive vibes. By following the nine steps listed above, your search for understanding how to get a smaller waist gets complete.
