How To Get A Smaller Waist Fast

If you want to know how to get a smaller waist in a week, you have landed at the right place! While spot reduction is a myth, there are certain ways you can shed overall fat and target a specific area. Read on to learn about the diet and exercise routine you must follow to get a smaller waist in just 7 days.

#1 Understand Your Body

This is the most important step – understanding your body type. If you are someone who gains weight quickly and finds it difficult to lose weight as quickly, your body type is endomorphicⁱ  A body type characterized by higher body fat percentage and slower metabolism with short stature and wide frame. .

If both gaining and losing weight is easy for you, you have a mesomorphicⁱ  An athletic body type with a more muscle-to-fat ratio, wider shoulders, and a narrow waist prone to muscle development. body type. And, if gaining weight is difficult for you, you have an ectomorphicⁱ  A body type that is described as tall and slim, with narrow shoulders and a low muscle mass percentage. body type.

Depending on your body type, you may need less or more time to get a smaller waist. The mantra is to stay positive and keep doing the following.

#2 Alter Your Diet

You are what you eat, so focus on your nutrition intake. Increase your fruit and vegetable consumption to lose weight soon (1), (2). They are rich in antioxidants, dietary fiber, and minerals and low in calories (except high GI fruits and veggies). This makes fruits and vegetables perfect for weight loss.

A recent survey was performed with 4,477 participants, of which 2,792 (62.5%) reported reduced body weight after following a 16-week plant-predominant fiber-rich diet. The daily servings of fruits, vegetables, beans, whole grains, and nuts showed a positive result on the participants, resulting in significant weight loss.

Also, consume nuts, seeds, herbs, whole grains, lean protein, and healthy fats in the right portions (3), (4), (5).

According to a randomized controlled trial published in Nutrients, increased intake of fruits and vegetables is a chief contributor to weight loss in women. As indicated in the graph, in premenopausal women, the mean change in body weight was −0.27 kg for each total fruit serving/day and −0.16 kg for each total vegetable serving/day, while in postmenopausal women, the mean change in body weight was −0.24 kg for each total fruit serving/day and −0.10 kg for each total vegetable serving/day.

Effects Of Long-Term Increased Fruit & Vegetable Intake On Weight Loss

Consume three servings of five different veggies per day. Incorporate healthy eating by trying to have at least two servings of three different fruits per day. Snack on pistachios or a cup of cucumber/watermelon. Follow this diet to get the complete picture.

#3 Drink Adequate Water

Another important thing to do when you are trying to lose weight and aiming for waist slimming is to drink adequate amounts of water. Drinking 2-3 liters is recommended. Increase your water intake if you workout, sweat a lot, or live in hot weather conditions.

Staying hydrated helps to prevent your body from getting confused between thirst and hunger. This limits the tendency to overeat. Water also helps flush out toxins and boosts cell functions.

#4 Make Time For Cardio

To use up the calories you consume as well as the stored calories, you must exercise. Choose a form of exercise or a style of fitness that suits your lifestyle and interests you. It can be cardio, dancing, cycling, kickboxing, running, walking, swimming, or playing sports.

We recommend exercising for 3-5 hours a week. Adding HIIT or targeted exercises for reducing belly fat to your workout routine is key to getting a toned and fit body.

#5 Work On Your Upper Body

Apart from working on your entire body, it is important to work on your upper body as well. Do exercises that target your upper back, shoulders, and chest. Working on these muscles will help build lean muscle mass and make your upper body look toned. These upper body exercises will make your waist look smaller.

Quick Tip

You can incorporate exercises like side planks, pushups, bear crawls, and bench press into your workout routine. These waist exercises help build core strength and improve your posture and balance.

#6 Target Your Waist And Lower Belly

You need to add a few waist reduction exercises to your routine that will help tone your waist and lower belly. Here are a few exercises you may do:

• Leg raises
• Side lying leg raises
• Mountain climbers
• Spiderman mountain climbers
• Vertical leg up crunches
• Flutter kicks
• Scissor kicks
• Russian twist
• Resistance band side bends
• Kapalbhati
• Plank

#7 “Wear” Your Waist Smaller

Think of peplum tops or a cool belt! You can also wear color block patterns to make your waist appear smaller. Crop tops are a no-no, but you may pair a knotted shirt/T-shirt with high-waist jeans or jeggings to give your figure that hourglass look. A waist trainer or waist cincher may also help temporarily with body shaping.

Esmeralda Santos described her experience with a waist trainer in her blog. She recounted, “The struggle is REAL! I received my first waist trainer…It was a war zone…the hooks were so far from closing it was impossible (i).” Overcoming initial challenges with her sister’s assistance, Esmeralda persevered through discomfort, wearing the trainer for 8 hours daily. By day 4, she experienced visible changes, finding the transformative process addictive and reinforcing her commitment to a healthier lifestyle.

These ideas, strategies, and tips on how to lose weight in a week may provide quick results, including slimming down the waist, when done consistently and properly.

Quick Tip

You can also wear a-line wrap dresses, blazers, or high-waisted jeans to give your waist a leaner look.

Among the exercise variations we saw, Russian twists are the most popular when it comes to possibly reducing waist fat. Learn more about them in the next section.

Do Russian Twists Make Your Waist Smaller?

Russian twists are a core-strengthening exercise. They primarily target the obliques, the muscles on the sides of your abdomen. They can help tone and develop these muscles and may help reduce one’s waist circumference. However, one also must consider other factors to effectively trim their waist.

Consuming a balanced diet and exercising regularly are key. Do note that Russian twists alone will not considerably decrease waist fat. But they can definitely help as part of a complete training program. They can help enhance muscle definition and posture and make your waist appear more toned and shapely.

Infographic: 5 Tips To Get A Smaller Waist

If you want to decrease your waist size in seven days, you need to make massive lifestyle changes. Start with a healthy diet, cut back on processed foods, sugars, and excessive carbs, and exercise daily to build your core while losing weight. While significant and healthy waist reduction usually takes time and consistency, the infographic below lists three tips to achieve a more defined waistline in a week. Check it out!

Illustration: StyleCraze Design Team

Frequently Asked Questions

Does hot water help lose belly fat?

Consuming a glass or two of warm water in the morning may help reduce belly fat. However, there is no scientific evidence for how hot water accelerates weight loss.

How can I burn fat while lying in bed?

Exercises like plank with leg lift, glute bridges, bent leg side raises, and full-body crunches may help burn fat while lying in bed.

Can stress or lack of sleep affect the ability to get a smaller waist fast?

Yes, lack of sleep and excessive stress can lead to haphazard food consumption and cravings, which further causes weight gain.

Is it possible to get a smaller waist fast without dieting or changing eating habits?

No.Healthy habits, positive lifestyle changes, and a balanced diet are crucial to maintaining a healthy weight.

Can supplements or other weight loss products be used to help achieve a smaller waist fast?

Yes, but there could be certain side effects so it’s important to consult a doctor before taking them. It’s better to opt for a healthy diet and lifestyle for positive changes in the long run.

Illustration: How To Get A Smaller Waist Fast

Image: Dall·E/StyleCraze Design Team

Get a toned waist and fat-free body at home. Take a look at this 8-minute workout to start your home workout today. Let’s get started!

Was this article helpful?

Reviewer Author Editor Fact Checker

Merlin Annie RajRegistered Dietitian Nutritionist

   

Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has 14 years of experience in Clinical Nutrition as well as teaching Nutrition and Dietetics to undergraduate and postgraduate students. She was awarded the ‘President’s Award’ at the 47th Annual National Conference of the Indian Dietetic Association, 2014.

Read full bio of Merlin Annie Raj

Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

Read full bio of Charushila Biswas

Arshiya SyedaCo-Editor-in-Chief

Arshiya Syeda is the Co-Editor-in-Chief of StyleCraze with 8 years of experience. Prior to that, she was a content writer who combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.

Read full bio of Arshiya Syeda

Himanshi MahajanHealth & Wellness Writer

Himanshi Mahajan is a Certified Health & Nutrition Life Coach. She has a bachelor’s degree in Life Sciences from Guru Nanak Dev University and two years of experience in writing SEO-based and research-backed content across health and lifestyle genres.

Read full bio of Himanshi Mahajan