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Weight Loss
How to Get a Smaller Waist Safely and Quickly
Weight Loss

How to Get a Smaller Waist Safely and Quickly

Written by Thalia Oosthuizen | Fact checked by Fact checked by Rosmy Barrios, MD check
Last update: January 16, 2023
4 min

5 things you need to know if you want to have a slim waist.


Starting your weight loss journey is such a personal experience. It can be so isolating, especially if you don’t know where to start in order to reach your goals. Slimming down excess fat can be a challenge without a guide on how to do so.

Thankfully, our diet and exercise experts at Health Reporter have come together in this comprehensive guide on how to get a slim waist, lose belly fat, and feel more like yourself again.

Is It Possible to Get a Smaller Waist?

The short answer: yes, it’s totally possible! 

A more complicated answer is: yes, but you have to work for it. Getting a smaller waist by a few inches takes more than just a few detox cleanses and supplements.

In order to burn fat and focus your weight loss on a slim waist, you need to change your diet and exercise routine. It takes a balanced diet, cardio, and an understanding of some of the best exercises that help slim down your waist and burn excess belly fat.

How to Get a Smaller Waist for Men?

Men and women have slightly different fat distributions. Women tend to carry their excess weight in a more even distribution around their belly, waist, hips, and thighs. Meanwhile, men tend to carry their weight mostly in their torso and belly.

For men, a smaller waist shape usually entails strength training of the abdominal muscles in order to get a smaller waist. 

If you’re carrying excess fat, don’t worry, this guide with exercise and diet tips will also work for you.

Small Waist & Diet: Does It Work?

Can you diet your way to a slim waist? For the most part, yes. A new diet will absolutely help you lose weight, among other health benefits. The first thing you want to do when trying to get a smaller waist is to focus on getting on a calorie intake and healthy diets such as Keto or Atkins.

But, a diet can only go so far. Losing weight is largely about caloric intake versus burning calories. This means that while you can lose a significant amount of weight by counting calories, it’ll help to burn more calories than you take in.

This is why in addition to cutting out processed foods and getting into a good dieting habit, you also want to find a workout routine that works best for you.

However, eat bloat-blasting food, such as almonds, berries, fatty fish, asparagus, and fermented vegetables, to achieve the best results.

How to Get a Smaller Waist?

So now, it’s time to look at the tried-and-true methods from diet and exercise experts on how to slim down your waist. 

Here are 5 steps to take to get you towards a slimmer waist and burning excess calories.

#1 Change your eating habits

It’s time to say goodbye to crash diets, empty calories, and unhealthy foods. You need to change your eating habits entirely. Healthy fats, lean protein, fruits and veggies, and whole grains are all great places to start.

#2 Do waist-shaping exercises

To get a small waist, you want to make sure you’re doing exercises that directly benefit your waist. 

Beyond Body has a great book with a lot of information on the best workouts for a slimmer figure, as well as recipes and ingredients for a healthier diet.

#3 Don’t forget cardio

Cardio exercises are great to help you burn calories. Running is a great way for burning a few inches from your waist. 

Joggo is a running app that offers users personalized training plans, educational articles, and even a treadmill mode for when you hit the gym.

#4 Try hula hoop

Remember playing with a hula hoop on the playground? Well, this is actually a great exercise for dropping body fat. Hula hoops are abdominal exercises that work your core muscles as well as your whole body. You’ll be surprised by how quickly you see results.

#5 Planks are good

Planks are an exercise where you hold your body up with your arms with your feet shoulder-width apart behind you, balanced on your toes. 

This particular exercise is great for a flat stomach, as it works out your abs and upper body.

A Word From Our RD

Man or woman, big or small, if you’re looking for the best way to get a flat tummy, then you’re going to want to check out these top healthy habits.

While some people may find it easier to employ a personal trainer, there’s no reason that you can’t make this change on your own.

You may find that lifting weights also helps get you started when you’re looking to lose fat around your stomach area. Weight-lifting has exercises that work every muscle group, including your abdominal muscles.

Once you start losing weight, you’ll find that your overall health has started to improve, from improved blood sugar to low blood pressure. Your energy will be boosted, and you’ll have an easier time doing your workout routine.

Some suggested diets for fat loss include intermittent fasting or a keto diet. You can even combine the two, eating strictly keto while eating in between your fasting windows. The CDC recommends a healthy weight loss schedule of 1 to 2 pounds per week.

If you’re finding it difficult to lose weight, make sure you talk to your doctor or a nutritionist, just to make sure that there’s nothing else underlying that may be causing your difficulties.


How to get a smaller waist? It might sound boring but combining a healthy diet and exercise is the best way to get yourself a slim waist. 

When you burn more calories than you eat, you create a deficit that can slim your waist and get rid of both the fat that’s underneath the skin, as well as the visceral fat that’s stored in the abdomen.

While you may be focusing on a slim waist, you will find that a good diet with a strong exercise regimen will benefit your entire body. Stay away from any crash diet that claims to be able to slim you down without putting in the work.

Intermittent fasting or a ketogenic diet are great diets to take up when you’re focusing on a slim waist and fat burning. With a little hard work, you’ll be surprised by how quickly your body can transform.

Written by
Thalia has always wanted to be a writer, starting her first local newspaper at the age of 11. She also has enjoyed a passion for health and fitness since a young age, playing many sports through her schooling career, and still enjoys biking, running, and swimming today. She studied English Language at University for 3 years, developing a passion for spelling, grammar, and research. She now has over 10 years of experience writing, proofreading, and editing, and has paired this with her love for health and fitness by writing health content.
Fact checked by Rosmy Barrios, MD
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