Whether you’re on a diet, or just feeling a little “thick” around the middle, most people want to know how to get a smaller waist. After all, no one wants to look down and see 2 extra rolls with a large helping of muffin top staring back at them.
But can you get a smaller waist in 2 weeks?
Yes, you can. But you will need to focus on toning and strengthening the underlying muscles in that area to “snatch” back that waist.
So if you want to know how to get a slim waist in two weeks, without an expensive gym membership, we’ll show you how.
- 1 How to tell if you have too much abdominal fat
- 2 How To Get A Smaller Waist Fast
- 3 How To Get A Smaller Waist In A Week – The Drink Factor
- 5 Fiber for a flat stomach
- 6 Deal with any food intolerance
- 8 omega 3 reduces belly fat
- 9 home remedies for a smaller waist
- 10 How To Get A Smaller Waist In Two Weeks- Exercises
- 11 How To Get A Smaller Waist And Bigger Hips
- 12 Author
How to tell if you have too much abdominal fat
The World Health Organization (WHO) says that a moderate waist-to-hip ratio (WHR) for men is 0.9 or less, and for women, it is 0.85 or less. So what does it mean if your waist is on the larger side of this?
Basically, a WHR of 1.0 or higher in both men and women can increase your risk of type 2 diabetes, and other obesity-related diseases – even if you appear relatively slim.
How to determine your waist-to-hip ratio
You can calculate your WHR on your own or let your doctor do it for you. To do it yourself: Stand up tall and exhale. Measure the distance around the narrowest section of your waist, just above your belly button, with a tape measure.
This is the size of your waist circumference. Then, measure the distance around the widest area of your hips — the broadest part of your bum. This is the measurement of your hip circumference. Divide your waist circumference by your hip circumference to get your WHR.
Waist-to-hip ratio chart
|Low||0.80 or lower||0.95 or lower|
|High||0.86 or higher||1.0 or higher|
How To Get A Smaller Waist Fast
If you’re carrying a little more fat in your waistline, then you need to do the opposite of what you have done so far. For example, it’s been found that people who eat late at night tend to consume more calories overall than people who stop eating earlier.
So if you’re a late-night snacker, find a comfortable cut-off point for eating – say 9 pm. Stick to it, and see your belly diminish.
Other things that you can do to help make your waist smaller…
Avoid Trans fats
Picture this: a food villain lurking in your cupboard, disguised as a harmless ingredient. But don’t be fooled.
First, trans fat promotes inflammation within the body, triggering a cascade of metabolic disturbances. This inflammation stops insulin sensitivity, leading to more fat storage, especially in the belly area.
Second, trans fats interrupt the body’s normal fat-burning function, making it harder to shed excess weight.
Trans fats are artificially created fats that are commonly found in:
- Margarine: Stick margarine and some tub margarine
- Packaged Snacks: Many packaged snacks like cookies, crackers, and potato chips.
- Fried Foods: Deep-fried foods like French fries, fried chicken, and doughnuts
- Baked Goods: Many pastries, cakes, muffins, and pies contain trans fats.
- Fast Food: Think fried chicken, hamburgers, and some desserts, they may contain trans fats from the oils used to fry or bake them.
So how can we protect ourselves? The key lies in making healthier choices. Opt for natural, unprocessed foods, rich in nutrients and healthy fats.
Read food labels diligently and avoid products that contain trans fats or partially hydrogenated oils. Instead, embrace whole foods like fruits, vegetables, lean proteins, and sources of healthy fats like avocados, salmon, nuts, and seeds.
How To Get A Smaller Waist In A Week – The Drink Factor
A study showed a direct correlation between drinking sweetened beverages and belly fat, scientifically known as visceral adipose tissue (VAT).
It was found that participants who drank just one serving of sugar-sweetened beverages a day had 27% greater increase in belly fat (VAT) than those who didn’t.
But it’s not all doom and gloom…
You can enjoy your drink, without reaching for the fizzy stuff. Just substitute sweetened beverages for an alternative.
Here are just a few:
- Water: Hydrating and with zero calories and no sugars. Amp the flavor with fruits like lemon, lime, or berries.
- Herbal teas: Try some fruity berry teas, maybe chamomile, or some peppy peppermint tea. All these can be enjoyed hot or cold.
- Unsweetened iced tea: Make a brew using black or green tea bags and let it cool. A slice of lemon or a sprig of mint can help make it extra zingy and fresh.
- Fruit-infused water: Create your own refreshing drinks by infusing water with slices of fruits like cucumber, watermelon, strawberries, or oranges. This adds a subtle natural sweetness without the added sugars.
- Sparkling water: If you enjoy the fizziness of soda, opt for plain sparkling water or flavored sparkling water without any added sugars or artificial sweeteners.
- Coconut water: It’s a natural and hydrating option that contains electrolytes and a touch of sweetness. Look for brands that offer unsweetened versions.
Fiber for a flat stomach
If you want to know what foods give you a smaller waist, then look no further than fiber. This important dietary component is a major player in fighting against visceral obesity.
Several studies have been published in the scientific literature that show that people who provide adequate amounts of dietary fiber, that is about 25-30 g/day have a lower risk of developing abdominal obesity.
In view of this, it is good practice to include in the diet products that provide high amounts of fiber. I’m mainly referring to: raw vegetables, oatmeal and bran, wholemeal sourdough bread, buckwheat, barley groats, wholemeal pasta, flaxseed, or pumpkin seeds.
Speaking of vegetables, researchers have noted that vegetables rich in carotenoids can be particularly valuable in reducing abdominal fat.
Among them are tomatoes, carrots, peppers, kale, spinach, pumpkin, and sweet potatoes. For bread, on the other hand, it should be sourdough whole grain bread.
Deal with any food intolerance
Sometimes your belly isn’t fat, it’s just bloat. If you have a food intolerance then this leads to continual low-grade inflammation, the inflammation leads to water retention and a distended stomach, and the cycle continues.
Another thing that Food intolerance does is disrupt hormonal balance. This can affect metabolism which, can lead to increased belly fat and weight gain in the long term.
There are easy ways that you can find out if you have any food intolerance in the comfort of your own home. These can be done with a DIY food allergy testing kit
omega 3 reduces belly fat
It’s good to know that there are supplements that can help with an expanding waistline. Omega 3 is one of them, specifically the Docosahexaenoic acid (DHA) kind.
In a study published in 2018, scientists found that regular consumption of omega-3s, including DHA, was associated with lower waist circumference and reduced abdominal fat.
home remedies for a smaller waist
Sipping on certain homemade brews can help reduce bloating and speed up your metabolism. Here we have 2 drinks that make it easy to sip yourself slim.
First up is a citrusy wonder – the grapefruit cinnamon drink. Grapefruit is a diuretic that flushes out excess water weight so you’ll look leaner instantly. Cinnamon amps up thermogenesis, so you burn extra calories even while at rest.
Grapefruit Cinnamon Slim-Down Drink
- 1 grapefruit, juiced
- 1/2 tsp ground cinnamon
- 1 cup ice
Directions: Combine fresh grapefruit juice, cinnamon, and ice in a blender. Blend until smooth. Drink daily to reduce bloating and flush out water weight.
Metabolism-Boosting Green Tea Tonic
- 1 cup brewed green tea
- 1 Tbsp freshly grated ginger
- 1 tsp raw honey
- 1/2 lemon, juiced
Directions: Brew 1 cup of green tea. Add grated ginger, lemon juice, and honey. Stir to combine. Drink daily to give your metabolism a kickstart and slim your waistline.
How To Get A Smaller Waist In Two Weeks- Exercises
From torso twists to side bends, these moves specifically fire up those abdominal muscles that pull in your waistline. No crunches required. This video will walk you through each exercise step-by-step so you can engage your core correctly. Proper form is key for sculpting a svelte waist.
How To Get A Smaller Waist And Bigger Hips
For those seeking a smaller waist and bigger hips, there’s one thing you should know; our hip size is determined by genetics and bone structure, and bone structure (as I’m sure you know) cannot be changed. However, we can start creating the appearance of larger hips, by increasing the muscles in this area.
Squats are a classic for pumping up your hips and glutes when you’re just starting out. But if you want to really grow your hips and backside, it’s time to slap some weights on those squats!
You’ve got a couple of options for making squats more challenging. The first is to rest a barbell across your shoulders behind your head. Make sure to keep your core tight so you don’t tip backward. If balance isn’t your thing, you could also hold some dumbbells at your sides with your arms straight down. Start light, and progressively increase the amount of weight.
With either weighted squat variation, be sure to use good form – chest up, butt back, knees behind toes. Adding resistance takes your booty-burning squats up a notch for serious gains. Slow and controlled reps are key for building muscle mass on your hips and buns.