How To Get A Smaller Waist Fast

Quick and effective methods to attain that desired waist size and flaunt it.

Medically reviewed by Merlin Annie Raj, RD (Registered Dietitian) Merlin Annie Raj Merlin Annie RajRD (Registered Dietitian) facebook_iconlinkedin_icon
Written by , MSc (Biotechnology), ISSA Certified Fitness Nutritionist Charushila Biswas MSc (Biotechnology), ISSA Certified Fitness Nutritionist Experience: 6 years
Edited by , BA (Literature & Psychology), PG Diploma Arshiya Syeda BA (Literature & Psychology), PG Diploma Experience: 7 years
Fact-checked by , BSc (Life Sciences), Certified Health & Nutrition Life Coach Himanshi Mahajan BSc (Life Sciences), Certified Health & Nutrition Life Coach Experience: 2 years

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

How to understand your body for getting a smaller waist in a week
Image: Shutterstock

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

Woman eating different kinds of nuts to get a slimmer waist
Image: Shutterstock

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

Source: A Comprehensive Critical Assessment of Increased Fruit and Vegetable Intake on Weight Loss in Women

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

Drink adequate water for getting a smaller waist in a week
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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. Also, add strength training and HIIT to your workout routine to get a toned and fit body.

#5 Work On Your Upper Body

Work on your upper body for getting a smaller waist in a week
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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. This, in turn, will make your waist look smaller.

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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

Wear smaller waist clothes for getting a smaller waist in a week
Image: Shutterstock

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.

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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!

7 tips to get a smaller waist (infographic)

Illustration: StyleCraze Design Team

With these tips on how to get a smaller waist in a week, you can make the required lifestyle and diet changes to see visible results. Including an upper body workout routine, slimming exercises, toning exercises, waist workouts, or any form of exercise in your daily routine that target belly fat and love handles would help shape your waistline quicker. Staying well-hydrated and knowing your body’s tendency to put on or lose weight is important to plan your routine accordingly. Lastly, not taking the stress over a smaller waistline and leading a healthy lifestyle with a nutritious diet would help you see visible differences soon.

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.

Key Takeaways

  • Understanding your body type is key to planning your weight loss plan.
  • Eat foods rich in antioxidants, fiber, minerals, and vitamins to help reduce your waist size and improve overall health.
  • Drinking adequate water and working on your upper body helps you build lean muscle and a thinner waist.
how to get a smaller waist in a week

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!

Personal Experience: Source


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

    1. The association of fruit and vegetable consumption with changes in weight and body mass index in Chinese adults: a cohort study.” Publich Health, US National Library of Medicine, National Institutes of Health.
    2. Fruit and vegetable intake and body adiposity among populations in Eastern Canada: the Atlantic Partnership for Tomorrow’s Health Study” BMJ Open, US National Library of Medicine, National Institutes of Health.
    3. Health Benefits of Nut Consumption” Nutrients, US National Library of Medicine, National Institutes of Health.
    4. Whole grain consumption and weight gain: a review of the epidemiological evidence, potential mechanisms and opportunities for future research.” The Proceedings of the Nutrition Society, US National Library of Medicine, National Institutes of Health.
    5. The role of protein in weight loss and maintenance.” The American Journal of Clinical Nutrition, US National Library of Medicine, National Institutes of Health
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Merlin Annie Raj

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.   Merlin has conducted various weight management programs, full bio

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