“Crash diet to lose 10 pounds in a week”
“Supplements for weight in a week”
Once you start your weight loss journey, these are all you see everywhere you go, be it on social sites, Google, or even in the physical world. Now as tempting as these claims sound, they are not always healthy and tend to push you towards regaining the weight you lost and more, as soon as you fall back into your daily routine.
So how can you lose weight and reduce your waist size?
We believe that shedding the stubborn inches off your waist isn’t about quick fixes—it’s about smart, effective strategies. Here, you’ll find how you can achieve a slimmer waist with real results through the right combination of diet and exercise.
How To Reduce Waist Size?
Metabolism, the process by which your body converts what you eat and drink into energy, is important for weight loss. Your Basal Metabolic Rate (BMR) – the number of calories your body needs to maintain basic physiological functions – varies based on factors like age, gender, and muscle mass.
Hormones like insulin, leptin, and ghrelin regulate hunger and energy storage, and also contribute to weight loss and a slimmer waist. Balancing these hormones through a healthy diet for weight loss, regular exercise, and proper sleep can enhance overall efforts.
Moreover, the American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise per week, along with muscle-strengthening activities on two or more days per week.
This combination helps maximise calorie burn and supports overall health.
The Role of Calorie Deficit in Losing Inches Off Your Waist
This deficit forces your body to utilise its fat reserves, including the excess fat around your waist. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) recommends reducing your daily calorie intake by 500 to 750 calories to achieve a weight loss of about 1 to 1.5 pounds per week.
For instance, let’s assume that the daily caloric needs to maintain your current weight are 2,000 calories (different for everyone). Reducing your intake to 1,500-1,250 calories per day, you create a deficit of 500-750 calories. Over the course of a week, this deficit adds up to 3,500-5,250 calories, equivalent to 1-1.5 pounds of weight loss.
Eat Right To Accelerate Weight Loss
With the right diet plan, you can lose inches off your waist and can accelerate your weight loss journeys.
Here’s how you can watch and complete the nutrition of your body for a slimmer waistline.
1. Fill Up on Fibre:
Foods rich in fibre help keep you feeling full longer, reducing the likelihood of overeating. Include plenty of fruits, vegetables, whole grains, and legumes in your diet.
2. Prioritise Protein:
Protein is your behind weight loss. It boosts metabolism, preserves lean muscle mass, and keeps you satisfied between meals. Eat lean protein such as chicken, turkey, fish, tofu, beans, lentils, protein shakes for weight loss.
3. Choose Healthy Fats:
Opt for unsaturated fats found in foods like avocados, nuts, seeds, and olive oil. These fats support heart health and can help curb cravings.
4. Limit Added Sugars:
Excess sugar consumption is the reason for your weight gain, particularly around the waist. So minimise your intake of sugary beverages, desserts, and processed foods.
5. Watch Your Portions:
Even healthy foods can contribute to weight gain if consumed in large quantities. Therefore, it is best to use smaller plates, eat slowly, and listen to your body’s hunger cues.
6. Stay Hydrated:
Drinking water is essential for overall health and can support weight loss by promoting satiety and preventing overeating. Drink at least 8-10 glasses of water per day.
7. Minimise Processed Foods:
Processed foods are often high in calories, unhealthy fats, and added sugars. So, choose whole, unprocessed foods whenever possible.
Food Items to Include:
- Leafy greens (spinach, kale, arugula)
- Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
- Berries (blueberries, strawberries, raspberries)
- Lean proteins (chicken breast, turkey, fish)
- Whole grains (quinoa, brown rice, oats)
- Legumes (beans, lentils, chickpeas)
- Healthy fats (avocado, nuts, seeds, olive oil)
Food Items to Avoid:
- Sugary beverages (soda, fruit juice, energy drinks)
- Processed snacks (chips, cookies, candy)
- Fried foods (French fries, fried chicken)
- White bread and refined grains
- Sugary cereals
- High-fat dairy products
Exercises For Losing Inches Of Waist Healthily
You have a diet, now all you need is targeted exercises and a workout routine for a slimmer waist.
Doing these exercises will not only help you reduce weight and inches off your waist, but will also strengthen your core muscles, improve posture, and accelerate fat loss around the waistline.
1. Crunches
Lie on your back with your knees bent and feet flat on the floor.
Place your hands behind your head or across your chest.
Lift your head, neck, and shoulders off the floor, engaging your abdominal muscles.
Lower back down with control and repeat for a set number of repetitions.
2. Bicycle Crunches
Lie on your back with your knees bent and hands behind your head.
Lift your head, neck, and shoulders off the floor.
Bring your right elbow towards your left knee while simultaneously straightening your right leg.
Alternate sides in a pedaling motion, engaging your core throughout the movement.
3. Planks
Start in a push-up position with your hands directly beneath your shoulders and feet hip-width apart.
Engage your core and hold your body in a straight line from head to heels, avoiding sagging or arching.
Hold the plank position for 30-60 seconds or longer, focusing on maintaining proper form and breathing rhythmically.
4. Russian Twists
Sit on the floor with your knees bent and feet lifted off the ground, balancing on your sit bones.Lean back slightly and clasp your hands together in front of you.
Twist your torso to the right, bringing your hands towards the floor beside your hip.
Return to the center and twist to the left, repeating the movement in a controlled manner.
5. Side Planks
Lie on your side with your elbow directly beneath your shoulder and legs stacked on top of each other.Lift your hips off the ground, creating a straight line from head to heels.
Keep your core engaged and hold the position for 30-60 seconds.
Repeat on the opposite side.
6. Mountain Climbers
Start in a plank position with your hands directly beneath your shoulders and your body in a straight line.Engage your core and bring your right knee towards your chest, then quickly switch legs, alternating in a running motion.
Continue alternating legs at a steady pace, keeping your hips low and your core tight throughout the movement.
7. Woodchopper
Stand with your feet shoulder-width apart and hold a dumbbell, medicine ball, or resistance band with both hands.Start with the weight held overhead on one side of your body.
Engage your core and twist your torso, bringing the weight down diagonally across your body towards the opposite hip.
Return to the starting position and repeat for the desired number of repetitions before switching sides.
8. Standing Side Bend
Stand tall with your feet hip-width apart and arms relaxed at your sides.Place one hand on your hip and extend the opposite arm overhead.
Slowly lean to the side, sliding your hand down your thigh towards your knee while maintaining a straight spine.
Return to the starting position and repeat on the other side, alternating sides for an equal number of repetitions.
Conclusion: How Do I Lose Inches Off My Waist?
You must realise that losing inches off your waist is as much about a healthy diet and exercise as it is about consistency and discipline. The best way for a slimmer waist is to focus on overall body fat loss, rather than just focusing on waist. While targeted exercise will help you tone up and strengthen your core, other exercises will help you get fit. That’s what everyone needs, right.
