I was so overweight that I felt too heavy to do sweaty exercises. I had tried how to get smaller waist and also slim chunky belly fat through home treadmill workout, and got no results. Then it left me thinking how to get skinny waist without exercises. It took a lot of patience and discipline, but dieting was the best way how to reduce waist size for me.
When I was in college, I was slim and many people appreciated my size. A year after I graduated from college, I suddenly added weight. It had me wondering why I had gained so much weight because I ate very little. I didn’t sleep so much too. My friends and neighbors made me feel insecure with the slang they threw at me. I was body-shamed.
My waist became my worse body part. I gained extra flesh on my waist to the point where my clothes couldn’t feed anymore. Being body-shamed wasn’t the only reason I wanted to lose weight. It is also bad for the health. It could lead to higher blood pressure, high cholesterol, type 2 diabetes, and even stroke.
I had to lose some weight at all costs to prevent all these and in order not to be body shamed and judged anytime; I came across people. Google has always been my best friend. I researched how to lose weight, especially in my waist area and I found some results.
Maintaining a healthy diet, reducing my sugar intake, reducing stress, and also doing abs exercises were the best results in how to lose some pounds. I did my best to follow them strictly, and the results were outstanding.
What are the risk of excess fat around your waist?
Fats around your waist can also be called belly fat. Belly fat is simply excess weight around your abdomen area. There are many causes of belly fat including poor dieting.
Some people are also more likely to have belly fat than others due to age, hormones, gender, and genetics. Sad to say, but you should note that the overweight and Obesity Statistics in the United States is fast rising.and you needto watch out what you eat.
Carrying excess fat around the abdomen has been linked to an increased risk of a variety of major health problems, according to research. Heart disease, diabetes, strokes, and high blood pressure are among them.
While excess fat on any part of your body is bad for your health, belly fat is particularly dangerous. According to Harvard Health, this sort of fat releases immune-system molecules that are harmful to your heart. It also affects hormone balance and function, and it may play a role in insulin resistance development.
Counting calories to reduce waist size- weight loss basics
You have seen the risk of accumulating too much fat around your belly and waistline. It is important to understand the basics of weight loss. Here is how weight loss works. You cannot lose weight only one specific part of your body without losing your overall weight.
People try hard to lose weight in vain, because they don’t get the right basics. The sport reduction – ways to lose only belly or hip fat is totally ineffective. Dieting, exercises, 8.5 hours sleeping, and all the weight loss supplements cannot slim your obese waistline, fleshy thighs, chubby arms or heavy tummy without overall(whole body) weight loss.
You begin to lose weight only when your body has a calorie deficit. Calorie deficit comes in when you consume fewer calories than your body requires in a day. When your body can’t get enough calorie to burn for energy, it will start burning the fat stored under your skin or in your muscles. The more fat that is extracted from your body and used up to provide energy, the more skinny you become.
Let us do the math. If your body needs 3600 calories to keep warm your body, support activities, and keep vital organs functioning, that energy is expected to come from the food you eat every day. As long as you keep consuming food that can provide that amount, you are not going to lose weight ever. So you must either burn more calories or eat meals that won’t supply up to 3000 calories in a day.
But how do you so calorie restrictions to achieve a deficit? Eat less calorific food or do daily exercises so that the 3600 calories won’t be enough to support your body for one day. If your gym workout can burn 400-600 calories and your body will surely run short of calories.
Take, for example, if you are burning an average of 750-1000 calories per day through exercises and dieting, than you need, you can lose about 2 pounds of fatty flesh every 10 days. Getting skinny this way is pretty fast, and challenging. So you can always aim to lose averagely 1 to 1.5 pounds of fatty skin healthily, per week. This goal can result in slimming about 10 pounds of body fat in 6 weeks.
How to get skinny waist by dieting?
While calories are vital when it comes to losing weight, the sort of food you eat is as important. Your tiny waist diet plan, according to the Mayo Clinic, should be more plant-based, with plenty of fruits, vegetables, soluble fiber, vitamin D, probiotics and whole grains.
Your diet should include lean protein sources, low-fat dairy foods, and moderate levels of healthy fats. Your skinny waist diet or meal plan should consist of the following.
foods, fruits, meals
- Fruits like oranges, pears, berries, apples, and bananas.
- Whole grains like oats, quinoa, brown rice, and whole-wheat bread.
- Vegetables like carrots, broccoli, sweet potatoes, and leafy greens.
- Lean protein: fish, meat, poultry, and legumes.
- Low-fat dairy: low-fat or nonfat milk or yogurt
- Healthy fats: nuts, seeds, olive oil, and avocado.
Weight loss Drinks
- warm water
- fruit drink
- green tea
- celery drink
- tomato juice
- lemon detox
- coconut water
Herbs/Spices to burn body fat
- garlics spice
best Foods to eat for weight loss
Foods that is low in calories will help to lower your calorie intake each day. If you eat high-calorie foods, you may end up gaining weight. Foods help lose weight in many ways:
They make you feel fuller, reduce your hunger and allow fat under your skin be used for providing calories. Also, foods richer in fibers can help you lose weight quickly. The best form is the soluble fiber, which is been proven to have great results on sliming belly and waist fat.
If you are total unsure on what is the best diet plans for your overall health, and low BMI index, always choose a low calorie meal. Low calorie and low carb meals, and recipes are the most effective in getting a skinny belly and waistline.
High-protein foods like boiled eggs are good for body building, and aid in weight loss, depending on the way you eat them. If you take one or two boil eggs in the morning, you will feel fuller, and satiated.
You may spend the whole day without craving for food, or snacking until evening. That hunger reduction strategy using proteins can create you a big calorie deficit, and enormous fat loss.
If you can’t exercise to burn more calories, incorporate these foods into your health diet.
Vitamins, minerals, dietary fiber, and antioxidants are rich in fruits. Dietary fiber aids digestion increases the amount and diversity of beneficial gut bacteria, boosts metabolism, and lowers blood pressure.
Citrus fruits such as watermelon, oranges, lemons, kiwis, tangerines, and fresh limes are high in antioxidants and antimicrobials and low in calories. Some other fruits like Apples, grapes, and strawberries can also burn fat. Although fruits are good, do not overeat them.
Pulses are also known as dal. There are high in protein and low in calories and fat. Pulses contain lean protein, which aids in the development of lean muscle mass, increases metabolism, and enhances general body function. Dal that has been simply boiled is healthier than dal that has been fried or seasoned.
3. Fish and sea foods
Fish are high in omega-3 fatty acids and protein. Proteins aid muscular growth, while omega-3 fatty acids reduce inflammation and boost metabolic rate. Fatty fish and other sea foods are dietary staples that are easier for the body to digest, and would help boost your heart health, supply your body with healthier fat. Fish makes a nice addition to high blood pressure diet.
Because of their healthy fat and protein content, almonds keep your stomach satisfied for a long time. Vegetarians can use them as a source of nutrients to help them burn fat. They’re also high in omega-3 fatty acids, which boost metabolism and energy.
5. Beans and legumes
Protein, fiber, vitamins, and minerals are abundant in beans and legumes. They can help subdue hunger pains and avoid overeating if consumed regularly. They’re also excellent protein sources for vegans and vegetarians. Mix three different legumes to give your body a variety of micronutrients.
6. Spinach and other green vegetables
Vitamins, minerals, antioxidants, and dietary fiber are abundant in vegetables such as spinach, kale, collard greens, radish greens, carrot, broccoli, and turnip. By enhancing satiety, lowering inflammation, and aiding digestion, these vegetables can help you lose belly fat.
7. Diary products
Full-fat dairy products are advised because they are high in nutrients and can keep you full for a long time, helping you lose weight. Slim or skimmed milk is devoid of essential nutrients, and it does not satisfy hunger as well as full-fat dairy products.
Oats are high in fiber, which helps with digestion. They’re high in insoluble fiber and carbs, which help you stay full and energized during your workout. For extra protein, combine oatmeal with nut butter or nuts in the morning. If you’re buying oatmeal, be sure it’s flavorless because flavored oats contain sugar and chemicals.
9. Peanut Butter
Peanut butter is a delicious way to sweeten your morning cereal or smoothie. Protein, vitamin E, iron, potassium, zinc, antioxidants, dietary fiber, and polyphenols abound in the nut butter. To satisfy hunger, eat a handful of soaked or cooked peanuts as a snack. Because peanuts are calorie-dense, don’t go overboard and eat too many of them.
10. Whole grains
Millet, quinoa, and brown rice are examples of whole grains that are high in protein, vitamins, minerals, and dietary fiber. Consuming them can help with hunger, digestion, and constipation prevention. As a result, you may find it easier to lose abdominal fat.
11. Protein powder
If you can’t get enough protein from entire meals, protein powders are an excellent alternative. To aid improve muscle growth and metabolism, you can use whey protein, vegan protein powder, or homemade protein powder.
12. Chia seeds
Chia seeds are increasingly popular in smoothies, salads, and breakfast bowls. Chia seeds are high in protein and healthy fats, and two tablespoons include over 10 grams of nutritional fiber. Chia seeds are gluten-free and contain anti-inflammatory, anti-diabetic, antioxidant, and laxative effects.
Low vitamin D levels are linked to abdominal obesity, according to Kayleen St.John, R.D., Euphebe’s Executive Director of Nutrition and Strategic Development. Vitamin D is abundant in mushrooms. They’re low in calories, heavy in protein and water, and unbelievably tasty. Without worrying about calories, you may create a mushroom soup or add them to salads and sandwiches to make a great lunch or dinner.
Raspberries are high in polyphenols such as anthocyanins and ellagitannins, as well as dietary fiber. Dietary fiber adds volume to the stool, improves bowel movement, and keeps you full for longer periods. They contain antioxidants that help scavenge damaging free oxygen radicals, decreasing inflammation and obesity caused by inflammation. Raspberries can be used in breakfast bowls or smoothies.
15. Coconut oil
Virgin coconut oil raises HDL cholesterol levels (good cholesterol). Cook with coconut oil that has been graded as edible. Bullet coffee can also be used as a morning beverage to keep you energized throughout the day.
Soup before meals, according to Julieanna Hever, author of The Vegiterranean Diet, can help you consume fewer calories. As a result, fat buildup in the abdominal area may be reduced. Vegetables, chicken, or mushroom clear soup must be consumed. To get the most out of your soup, cook it at home.
Weight loss after an egg breakfast as compared to weight loss after a bagel breakfast with equivalent calories in a research published in the International Journal of Obesity. Participants who ate two eggs for breakfast shed 65 percent more weight and had a 34 percent smaller waist circumference. This is because eggs are high in protein and both water- and fat-soluble vitamins, which serve to keep hunger at bay while also helping to develop lean muscle.
18. Spicy chili peppers
Chili peppers such as cayenne, green chili, and red chili are high in vitamin C and capsaicin, which aid in fat burning by increasing metabolic rate. Salads with cayenne pepper or red chili flakes, and fritters or omelets with green chilis can help you lose weight as well as improve the taste.
Broccoli has a wide range of health advantages, from lowering obesity to lowering the chance of breast cancer. Researchers believe that eating broccoli can help persons with type 2 diabetes reduce their insulin resistance. Broccoli phytonutrients have the potential to wash out pollutants, reduce inflammation, lower cancer risk, and improve general health. To lose weight, eat blanched or grilled broccoli with salads and soups.
Weight-loss nuts include walnuts, macadamia nuts, pine nuts, and pistachios. They’re high in healthy fats and protein, which help you feel fuller for longer, improve the taste of your food, and keep you from nibbling on trans-fat-laden junk food. Nut consumption is linked to a lower incidence of obesity and type 2 diabetes.
Yogurt is high in beneficial bacteria that promote digestion and maintain gut health. Women who drank probiotics lost twice as much weight as those who did not, according to research published in the British Journal of Nutrition. Use yogurt in smoothies and salad dressings to get more yogurt in your diet.
Spirulina is a low-calorie, protein-rich single-cell protein that is anti-inflammatory, immunostimulating, blood lipid-lowering, and blood pressure-lowering. Consult your doctor before incorporating it into your diet. Salads, smoothies, and juices can all benefit from it.
Foods to avoid eating when losing weight
Avoid pro-inflammatory foods
Cancer, heart disease, diabetes, depression, and Alzheimer’s disease have all been related to chronic inflammation. Inflammation plays a role in weight growth as well. Inflammation has been shown to interfere with the hormone leptin, which informs the brain when you’ve had enough to eat, according to new research.
Chronic inflammation is unhealthy and some examples of inflammatory foods are fried foods, refined carbohydrates, processed bread, red meats, and sugar-sweetened beverages. Intake of excess of this food type can lead to inflammation and distention in the abdomen.
Best Drinks to lose weight and trim waistline
Read More: best drinks that lower high blood pressure
Another working way to get a slimmer waist without weight losses is by taking weights losses drinks. You can add weight loss drinks to your diet plan to lose belly fat. Some of the drinks are:
One natural drink that can help to reduce excess weight is warm water. If you replace your breakfast with warm water every morning, you will get skinny within a month and you will start feeling the effect in a week.
The trick is, that warm water will keep you full for several hours, without providing any nutrients, calories, vitamin and any nutrients.
If you are disciplined enough, to only serve your lunch in small plates, and maintain your dinners and snacks, you will burn more fat from your body than get a thin waist.
1. Belly shrink citrus drink
½ cup of grapes
½ cup of pomegranate
1 teaspoon organic honey
A pinch of salt
Blend grapes and pomegranate. Add the honey and salt to it and mix well before drinking.
– Grapefruit is good when it comes to losing weight. Grapes help to enhance insulin sensitivity and lowering post-glucose insulin levels.
– To reduce inflammation, blood pressure regulation, and the reduction of bad cholesterol, and hyperglycemia, pomegranates help with that. All of these factors contribute to weight loss, either directly or indirectly.
– Organic honey aids in the prevention of gastrointestinal issues, the improvement of cardiovascular health, and the reduction of inflammation.
2. Metabolism-boosting pineapple drink
Ceylon cinnamon powder
A pinch of salt
Blend pineapples. Pour in a glass and add lemon juice, Ceylon cinnamon powder, and salt. Mix well and drink.
– Bromelain is a blend of enzymes found in pineapple that aids digestion, reduces inflammation, and prevents blood clots.
– Ceylon cinnamon lowers blood sugar levels, suppresses appetite, and improves lipid profiles.
– Limes are high in vitamin C, have antioxidant properties, enhance immunity, and help to control satiety and body weight.
3. Alumni green tea and mint
Green tea leaves
A cup of water
5 mints leave
Add mint leaves to water and boil for about 5 minutes. Add green tea leaves and leave for a few minutes. Strain, pour in a cup, stir and drink.
– Epigallocatechin is a catechin found in green tea that helps with weight loss by mobilizing fat.
– Mint prevents gastritis, and IBS has antioxidant qualities, inhibits allergies, and protects against the common cold.
4. Negative calorie celery drink
½ cup of celery
½ teaspoon apple cider vinegar
¼ teaspoon freshly ground black pepper
1 cup of water
Blend the celery and add water to it. Pour in a cup and add apple cider vinegar to it. Also, add the ground black pepper and stir.
– Celery is a calorie-free meal. This indicates that the body will expend more energy to digest and absorb the vegetable. It helps people lose weight by boosting their lipid metabolism and lowering their bad cholesterol levels.
– Apple cider vinegar aids in weight loss, blood pressure and sugar regulation, and heart health.
– Black pepper contains piperine, an active ingredient that aids weight loss by inhibiting fat cell development.
5. Tomato and lime fat burner
It consists of tomato, like juice and salt.
– Tomatoes are high in vitamins, minerals, and phytonutrients, which help to prevent diabetes, obesity, hypertension, and heart disease.
– Limes are high in vitamin C, have antioxidant properties, enhance immunity, and help to control satiety and body weight.
6. Morning honey and lemon detox
It is made up of organic honestly, like juice and a cup of water.
– One of the greatest drinks for weight reduction is a lemon detox with a touch of honey. This is because organic honey aids in the prevention of gastrointestinal issues, the improvement of cardiovascular health, and the reduction of inflammation. This, in turn, aids in weight loss.
– Limes are high in vitamin C, which supports optimum internal health by boosting the immune system, flushing out toxins, and maintaining a pH balance in the body.
7. Fast weight loss coconut water drink
It is made up of coconut water, pineapple, ground fennel seeds, and salt
– Coconut water aids weight loss by preventing hunger and making you feel full.
– It also benefits the skin and maintains appropriate kidney function.
Best Herbs/spices that burn Waist & belly fat
Zingiber officinale is used to make ginger. Ginger is often used in traditional medicine as a natural cure for a range of diseases, and some study suggests that ginger tea may also help with weight loss.
Ginseng is a plant that has been used in traditional Chinese medicine for its health-promoting characteristics.
Korean, Chinese, and American, are the 3 kinds. There are all members of the same genus of ginseng plants. Ginseng is a potent plant you can chew or take in form of tea. It has been linked to weight loss in numerous studies.
Turmeric is a spice that is prized for its flavor, bright color, and therapeutic benefits. The presence of curcumin, a molecule that has been thoroughly investigated for its impact on everything from inflammation to weight loss, is responsible for the majority of its health advantages.
4. Black pepper
Black pepper is a typical kitchen spice made from the dried fruit of Piper nigrum, an Indian flowering plant. It includes piperine, a strong chemical that gives it its pungent flavor as well as possible weight-loss properties.
Cinnamon is a fragrant spice derived from the inner bark of Cinnamomum trees. It’s high in antioxidants and has several health advantages. Cinnamon has even been linked to weight loss in several research. It’s especially good at keeping blood sugar in check, which might help you eat less and feel less hungry
Cumin is a spice derived from the seeds of the flowering plant Cuminum cyminum, which belongs to the parsley family. It’s famous for its nutty flavor, but it also has a slew of health benefits, including the ability to speed up weight loss and fat burning.
Cardamom is a highly prized spice that is manufactured from the seeds of a ginger-related plant. It’s used in cooking and baking throughout the world, and it may also help with weight loss.
How to get a smaller waist sleeping 8+ hours
Can you lose weight by sleeping? Yes. Having enough sleep is the newest discovery how to get skinny right into the night. I couldn’t have ever noticed that an overweight person could become skinny by sleeping more hours into the night. This could be an effortless strategy to cut down many kilograms of abdomen fat without going to the gym, pounding the pavement or running on the home treadmill.
This can be quite controversial, but I would try my best to enlighten you how to shed those heavy fat in your abdomen and become an active skinny lady.
If you are overweight and you don’t get a good sleep for atleast 8+ hours, you get poor appetite as your appetite hormone will fluctuate.
Poor sleep can cause metabolic irregularities and that means you have unhealthy eating habit, too much snacking, craving for high carb food and sweet drinks. Poor sleep also make you start skipping breakfast, which can be bad for weight loss journey.
Taking more sleep helps in burning more Calories at rest which help you shed pounds around your waist, without those pain-in-the-ass weight loss exercises.
High basal metabolism is required to burn more fat while sleeping. If your resting metabolic rate is enough to create calorie deficit, you have high hope to lose weight doing nothing.
Could sleep 8+ hours be the missing factor why you currently have hard time shedding those heavy belly and chunky waistline? You can get a smaller waist sleeping more hours if you practice the following habits:
1. Have sufficient sleep
Sleeping well is the first step toward achieving your sleep for weight loss. Dr. Richard K. Bogan, a sleep researcher, and professor at the University of South Carolina School of Medicine believes that sleep can help in weight loss.
2. Sleep in a cooler and dark environment
Get rid of the night light if you want to lose weight while sleeping. Using light before going to bed suppresses melatonin. Sleeping with your light on is disadvantageous as it seems to disrupt the circadian control of metabolism, increasing the risk of weight gain. So, switch off the TV, phone, and any bedroom lights, and put in blackout drapes to block off light from the outside.
3. Avoid drinking before going to bed
Limiting your intake of alcohol and other substances can create sleep disruption. Taking alcohol when you are about to go to bed might hamper the body’s capacity to burn calories, so an evening cocktail may sound like a great way to unwind. This is because the body focuses on metabolizing the alcohol rather than focusing on burning the fat as it should. So, while a glass of wine with supper is fine, don’t overdo it.
4. Eat a lot of proteins
Providing the body with protein every few hours helps to keep blood sugar levels in check. This also boosts metabolism during the day and night. Protein Makes you full and it also helps you build muscle. This makes you eat less and the need to eat processed foods high in empty calories, which can destroy your weight loss steps.
5. Always try to go to bed early
Sleeping early can help you sleep for long hours, in addition to giving you less time in the evenings to wander around the home and feel like eating. Keep the room cold, dark, and clear of devices if you have trouble sleeping or staying asleep.
6. Forward fold for 5 minutes
Certain yoga poses can assist to relax and calm the mind, which can help to relieve anxiety and stress. You can practice sitting up in bed with your legs stretched out in front of you and your hips hunched forward.
Breathe in and out five times in a slow manner. You can stretch the backs of your legs and also perceive a melting feeling in your legs and bend your toes. Before going to bed, do this to assist relax the nervous system and getting a better night’s sleep.
However, you can also get a smaller waist by using technical sleeping positions like:
- Sleeping on your stomach
- Sleeping on your back
How to get a smaller waist-surgery?
Many women desire a slender waist, which is a desirable feminine trait. While exercise and a healthy diet can assist, they are not always effective for excessive obese guys. So surgery is a tested and proven ways hoe to slim waistline without exercise, or abdominal workouts.
Many obese women may not have the time or inclination to follow a full fitness or diet plan, while others do not see substantial results owing to their body shape.
Plastic surgery is frequently an excellent way to connect the dots and obtain the desired aesthetic effects while avoiding fitness workouts. Liposuction is unquestionably the most popular body sculpting operation for those seeking a small and compact waistline.
Plastic surgeons can remove persistent pockets of fat from various regions of the body, including the flanks, belly, thighs, and back, using this cosmetic surgery.
Liposuction is a minimally invasive cosmetic procedure that is used to remove stubborn fat pockets without the patient doing cardio training. If you have firm, elastic skin, do not smoke, and are within 30% of your optimum weight, you may be a suitable candidate for this treatment.
Liposuction is an outpatient surgery that can be performed in the operating room of your surgeon’s office or at any other accredited surgical institution.
The surgeon will begin by identifying places where extra fat should be removed. After that, you’ll be sedated by an anesthesiologist to ensure your comfort and safety throughout the procedure.
The surgeon will make small incisions in the treatment area and extract excess fat with a cannula, a piece of specific equipment. The amount of fat that will be removed during liposuction surgery is dictated by the surgery’s goals.
When the treatment is over, you’ll be given a special compression garment to wear around the treatment region, and you’ll be monitored for a while before being sent home to continue your recuperation.
2. Waist tuck
A waist tuck may be the best operation for you if loose skin and fat are preventing you from getting the tiny waist you desire. A waist tuck reduces extra tissue that can form a “muffin top” that bulges over the top of lower-rise pants and gives the buttocks a little lift.
An incision that begins in the lower abdomen and extends around the waist to above the buttocks is used to complete the waist tuck treatment. Excess skin and fat can be removed through this incision.
The waist tuck is preferred as a more complete treatment, especially for patients who have lost a large amount of weight and are left with loose skin. Liposuction alone may be recommended to shape the waist if loose skin is not present.
3. Tummy tuck and mini tummy tuck
Tummy tucks and micro tummy tuck operations tighten and tone the abdomen and are a popular option for women who have loose skin and stretch marks after giving birth.
A belly tuck, like a waist tuck, eliminates extra skin and fat by making an incision from hipbone to hipbone. The abdominal muscles are also tightened to provide a firm and toned appearance.
Unlike a regular tummy tuck, a little tummy tuck merely treats loose skin and extra tissue in the lower abdomen below the belly button for patients with mild skin.
How to reduce waist size through lifestyle changes
Simple life style changes can quickly cause you to get skinny body, flat tummy and a thinner waist. Here are fees ways you can reduce your flabby belly, large meaty waistline including doing exercises.
1. Swap what you drink
Swap coffee for green tea to improve your blood circulation, heart health, and metabolism. Besides, tea can aid your digestion and boost your energy expenditure or fat burn. Many drinks have calories, and cutting back on your alcohol consumption cuts back on your sugar, and calories level.
2. Walk outdoor
Walking is some form of natural exercise you learned since you were a toddler. I don’t mean exercise; I mean walk outside under the sun, so that a vitamin D boost can help with you losing weight a lot faster.
3. Eat on schedule
Charlotte Harrison, a nutritionist at SpoonGuru in London, suggested that meal and sleep timings be kept reasonably constant. Your bodies operate on a circadian rhythm, which is a 24-hour timetable that helps us function. Mealtimes have a big impact on our circadian rhythm, therefore planning our meals is essential.
If you’re used to eating between 6 and 8 p.m., for example, your body will know when to produce the ‘hunger hormones,’ ghrelin and leptin, digest the meal and then release the hormone melatonin to help us wind down for sleep.
4. Do bodyweight exercises
If you don’t have access to a gym, you can still get a good workout. Anyone can do strength training with their body weight or do dumbbell weight lifting. You can even do 10 squats before you go to bed. Alternatively, walk around the house one lunge at a time and then do 5 minutes of modified pushups on the knees before going to bed.
5. Manage your stress
Finally, stress is a huge weight gain factor. Poor dieting and snacking comes also from stress. If you manage your stress, you can be able to maintain your eating lifestyle, discipline yourself on what you consume. Mindfulness and relaxation can contribute in your effort to reduce the size of your waistline.
Read more: How to Exercise for Smaller waist size
How to get a small waist but big hips
Emphasize hip abduction movements, which include moving the leg away from the midline. It also requires external rotation activities, which require twisting the thigh bone away from the midline, to strengthen the outer hip muscles (so the knee and feet slightly point outward). Dieting and exercising can help get you there.
Why do I only have fat around my waist?
In general, fat cells form when your body consumes too many calories or when you don’t burn as many calories as you consume. As fat cells develop in certain regions, such as around your waist and hips, they might become apparent over time. Some other causes of belly fat are excess alcohol, stress, lack of exercise, smoking, lack of sleep, and genetics.
How do I know I have skinny waist?
It is pretty simple how to measure success. If you want to know if you have lost off your abs muscles, use a tape measure. Measure your waist circumference while undressed or subtract your dress size from the number of inches for the circumference of your waist.
Here is the experience. When you shed a pound of fat from under your entire skin, your waist size may diminish by 0.5 to 2 inches in a year. The funny part of it is that, your arm size may drop by half inch, but on a scale, you are seeing a total loss of over 20-30 pounds.
Measuring your thigh size, belly circumference and general body size does not give the full story of your weight loss result. A scale is the best measuring tool.
How many calories are in a pound of body fat?
As concerns the number of calories in a pound of body fat, nutrition experts have stated that a pound of body fat contains exactly 3,500 calories.
If you are going to trim your large, heavy waistline the healthy way, you are going to have to be patient and highly disciplined. I would recommend you target reducing your overall body weight, instead of focusing only on your waistline. Dieting is not the only way to firm your abdomen and waistline. Exercises too can flatten your tummy, and downsize your waist significantly in a long term. For a start, try simple physical activities. Walking can help you lose weight and belly fat.