Losing your overall body weight, which will help you get a few inches off your waist, is hard work and time-consuming. There is no magic formula to do this quickly and easily, but the effort is worth it. There are a few tricks you can use to hide the extra centimeters around your waist while you work to achieve real results for your waistline.
Steps
Method 1 of 3: Simple Tricks to Make Your Waist Thinner
Step 1. Try home wraps
To wrap, you will need lotion, a clear plastic wrap, and an elastic bandage (such as a bandage used to tie, for example, a wrist when stretched). Get everything you need and do the following before bed:
- Apply a thick layer of lotion to the abdomen and lower back. Don't rub the lotion too hard on your skin.
- Wrap the clear wrap around your waist over a layer of lotion. You may need to wrap the tape around your waist 2-3 times. The film should fit snugly to the body and not be too loose on the waist, otherwise it may simply fall off.
- Wrap an elastic bandage around your waist over the clear wrap. Secure the bandage around your waist by tucking the tip inward.
- Leave the bandage on overnight and remove it in the morning. You will probably immediately notice the difference in waist size, but remember that this is only temporary.
Step 2. Wear a corset
There are different types of corsets, and they are used depending on what result you want to achieve. "Real" corsets are designed to shape the waist and consist of steel bones and several layers of dense fabric. You can buy a corset from a lingerie store or have it custom made.
- With a corset, your waist will be 5-10 cm thinner.
- The corset will help you eat less, as it tightly compresses the abdomen and you will feel full sooner.
- In addition, you can wear shapewear to make you look slimmer; it is made from a different material than that used in the production of corsets. You can also purchase corrective underwear, bras and similar accessories.
Step 3. Wear clothes that make you look slimmer
The secret to a visually slimmer wardrobe is to avoid wearing capri pants, pleated pants, long baggy shorts, and shapeless skirts that visually shorten your torso. Wear clothes that fit you well and look for the following items of clothing.
- Dark jeans or trousers to the ankle or 2-5 centimeters shorter, long shirts, jackets, non-baggy sweaters, knee-length pencil skirts or A-line skirts.
- Maxi skirts. This is another great option that will visually make you slimmer, as these skirts allow you to create a graceful silhouette and visually lengthen your legs. Solid colors work best. Avoid skirts with pleats, large pockets, multi-layered and wide belts. Pair a maxi skirt with a fitted top and high heels.
- High-waisted jeans. Low-waisted jeans look stylish, however, unfortunately, your sides in such jeans will not look very pretty. High-waisted jeans will visually make your legs look longer, which in turn will make you slimmer. Tuck your shirt into your jeans.
- Skinny belts are great for wearing with shirts, dresses and even coats. This way you can focus on your waist and accentuate your curves.
- Try heels. To make your legs appear slimmer and your silhouette more elongated, wear heels that are 6 centimeters or more. It is better to choose shoes with a pointed toe rather than a square one. Just don't wear them all the time, as the constant wearing of high heels can seriously harm your body and posture.
Step 4. Choose clothes of certain colors and patterns
There are a number of colors and patterns that will help you accentuate your waist and make you look slimmer.
- Black is a classic color that goes with just about anything. But in addition to excellent compatibility with other colors, it also visually makes the figure slimmer. Black (as well as navy blue, green, and red) creates the illusion of a long vertical line and makes you appear slimmer.
- Vertical stripes create the same illusion as black and can be quite useful, especially when you want to visually thin your waist. A vertical striped trousers or skirt makes your legs look slimmer and longer, while giving your upper torso a slimmer look.
Step 5. Hide your problem areas and highlight your dignity
If you do not like the look of any part of your body and would like to hide it, then you should give preference to clothes in dark colors. Conversely, choose bright colors if you want to highlight your own merits.
Step 6. Buy a matching bra
Unfortunately, most women choose the wrong bra size, which only emphasizes problem areas. Situated at the correct height from your waist will give your body a slimmer look.
Before buying a new bra from a lingerie store, you should let the technician take measurements. He will also tell you about additional functions that a bra can perform
Step 7. Maintain correct posture when standing and sitting
Correct posture will help you look slimmer and also make you feel much better. Correct back position while standing or sitting will help relieve muscle tension and keep you more relaxed.
- Assess your posture by standing with your bare feet against the wall. Press your heels and butt against the wall behind you. Place your hand between the wall and your lower back. You should work on your posture if this space is wider than your arm's width.
- Signs of good posture while standing include: Shoulders are straight and relaxed. the stomach is pulled in; legs are shoulder-width apart; body load is evenly distributed on both legs; legs are fully extended at the knees.
- To sit in good posture, you need a well-fitting chair, one with both of your feet relaxed on the floor; choose a chair on the back of which you can lean your back comfortably - for more comfort, you can put a pillow under your lower back; keep your head straight and tuck your chin slightly; keep your back and neck straight, but in a comfortable position for you; relax your shoulders until you are comfortable.
Method 2 of 3: Eating Healthy
Step 1. Snack on healthy foods
Snacks are not necessarily a bad thing; it all depends on what you are snacking on and how it affects your weight loss. Eating every 2, 5–3 hours helps maintain blood sugar levels throughout the day, but this is beneficial only if you eat the right foods.
- Avoid foods high in calories, high in fat, sugar, and carbohydrates. All of this applies to foods such as chips, cookies, chocolate bars, bagels and pretzels.
- Choose foods that are high in fiber, such as whole grains, beans, and some fruits and vegetables.
- Choose foods that are high in nutrients such as low-fat dairy products, lean meats, and nuts.
Step 2. Stop drinking diet sodas
Scientists have found that certain artificial sweeteners found in diet sodas trick the body into thinking it is consuming sugar. Because of this, the body constantly produces insulin. In the absence of sugar, insulin promotes fat storage, not fat burning.
There are several types of sugar substitutes on the market, each with their own advantages and disadvantages. It is necessary to understand the difference between the different types of substitutes and understand their health consequences
Step 3. Eat more lean meat
Most people don't eat enough lean meat, but instead eat too many simple carbohydrates. Carbohydrates eventually produce sugar, which our bodies use for energy, but when we take too much carbohydrates, we produce too much sugar. This excess sugar turns into excess weight. Unlike carbohydrates, lean meat is used to build muscles and help keep them in good shape.
Lean meats include fried and baked steaks, tenderloin, fillet, pork tenderloin, ham, chicken, and turkey
Step 4. Reduce your intake of saturated fat
Saturated fat is a dangerous type of fat. They add extra inches to your waistline, while unsaturated fats can help you shed excess weight. Saturated fats tell your body to store fat, while unsaturated fats help you reduce fat and balance insulin levels.
- Saturated fat is usually found in foods such as baked goods or red meat.
- Instead of cooking meat in a lot of oil, bake or grill it.
- Eat low-fat dairy products.
- Substitute 2 egg whites for egg in recipes.
- Use herbs, spices, lemon juice, and other condiments in place of butter or margarine.
Step 5. Increase your fiber intake
Research has shown that for every additional 10 grams of fiber consumed per day, you can reduce body fat by 3.7% in 5 years. The easiest way to get fiber is to consume ½ cup of beans daily.
- Other sources of fiber include processed bran cereals, whole grain breads, oranges, raspberries, baked potatoes, carrots, hummus, and pears.
- If you are concerned about bloating, then you should know that with canned beans, this tends to happen less often than fresh beans.
Step 6. Ditch coffee in favor of green tea
Unfortunately, drinking coffee with sugar and cream leads to excess weight. Drinking green tea every day leads to weight loss. Green tea contains catechins, which speed up your metabolism and help your liver burn more fat.
Step 7. Change the type of carbohydrates consumed
There are simple and complex carbohydrates in nature. Simple carbohydrates promote fat storage, while complex carbohydrates benefit the body. Make sure you consume at least three servings of complex carbohydrates (such as whole grains) every day.
- Complex carbohydrates include whole grains such as oats, quinoa, brown rice, and wheat.
- Simple carbohydrates include flour products, including white bread, pasta, and white rice.
Step 8. Add more pepper to your diet
Pepper contains a substance called piperine. Piperine reduces inflammation and prevents the formation of fat cells (adipogenesis).
Step 9. Include dark chocolate in your daily diet
Scientists have proven that dark chocolate with 70% cocoa beans helps people lose weight. This is due to the flavonoids in dark chocolate, which have a beneficial effect on the heart. They are also antioxidants and help reduce inflammation.
Try adding two pieces of dark chocolate to your daily diet
Step 10. Include magnesium-rich foods in your diet
Magnesium helps to lower glucose and insulin levels in the body and also prevents fluid retention in the body.
- Doctors recommend that women over 18 should consume at least 400 mg of magnesium per day, and women over 31 should consume at least 420 mg of magnesium. Men over 18 should consume 310 mg of magnesium daily, and men over 30 should consume 320 mg.
- Sources of magnesium include nuts, spinach, soy milk, beans, avocados, brown rice, bananas, salmon, and other fish.
Method 3 of 3: Regular Exercise
Step 1. Combine cardio and core strength training
Cardio (or aerobics) can help your body lose weight. Strength training strengthens the muscles. Strength training will help you shape your waist, but without cardio, the muscles will not be visible under the layer of fat.
The optimal training frequency is three times a week for 45 minutes
Step 2. Try the sitting leg lift exercise
This exercise will strengthen your quads. Sit on the mat and stretch your legs straight out in front of you. Bring your right knee to your chest and grab it with both hands. Bend your left leg. While your left leg is straight, lift it as high up as possible and keep it in that position for as long as possible.
- Repeat this exercise for the left leg as many times as you can, and then do the same for the right leg.
- Do this exercise at least three times a week.
Step 3. Do push-ups
This exercise will help strengthen your chest muscles. Place your hands and knees on the mat. Keep your arms and back straight. Then bend your arms and lower your torso down, almost touching the floor. Hold this position for a moment and then lift your body up.
- Repeat this exercise as many times as you can.
- Do this exercise at least three times a week.
Step 4. Do the leg raise exercise
This exercise will strengthen your abs. First, lie with your back on the mat. Raise your legs up so that your thighs are at a 90-degree angle to the floor and your calves are at a 90-degree angle to your thighs. Place both hands on your chest. Hold your legs in this position, then lower them down, and after touching the heels of the floor, lift them up again.
- Keep your back firmly on the floor throughout the exercise.
- Repeat this exercise as many times as you can.
- Do this exercise at least three times a week.
Step 5. Swing the press
This exercise will help strengthen your upper abs. Lie with your back on the mat with your knees bent and your feet flat on the floor. Place your hands on the back of your neck and try to touch your shoulders with your fingers. Lift your upper body off the floor using only your abdominal muscles, and then lower yourself back down.
- To avoid injury to your neck, pretend you are holding a tennis ball with your chin. Your chin should not touch your chest.
- Repeat as many times as you can.
- Do this exercise at least three times a week.
Step 6. Sit on an imaginary chair
This exercise will help strengthen your legs. Find a wall that is free of furniture and foreign objects. Stand with your back to the wall and begin to lower yourself, as if you are about to sit on a chair. During this, you should always press against the wall. Place your hands on your belt. Hold this position for as long as you can.
- Keep your feet shoulder-width apart throughout the exercise.
- Try to hold this pose for at least 60 seconds.
- Press your back firmly against the wall. Your thighs should be at a 90-degree angle to the wall, and your calves should be parallel to it.
- Repeat this exercise at least three times a week.
Step 7. Become Superman
This exercise will help strengthen your lower back. Lie on your stomach on the mat. Stretch your legs back and stretch your arms out in front of you. At the same time, lift your arms and legs off the floor and hold them in this position for the maximum amount of time.
- Repeat as many times as you can.
- Do this exercise at least three times a week.
Step 8. Change your daily habits
The work rhythm of many people does not allow them to lead an active lifestyle, since they have to sit at the computer all day. Force yourself to move more after a sedentary work day. If possible, equip your work area with a standing desk. Any, even insignificant activity during the day will be useful:
- Get off the bus one stop early for a walk.
- When shopping, walk up and down the stairs a few times on purpose, even if you only need to buy a couple of groceries.
- Park in the far corner of the parking lot, not near your house.
Step 9. Train with a hula hoop
Twirling the hoop is one of the most fun cardio workouts around. This will help you burn as many calories as the treadmill, but it won't hurt your knees.
- To use the core muscles, you should constantly hold the hula-hoop above the hips.
- There are extra weight hoops to improve the quality of your workout. Choose a hoop with a diameter of 1 meter and a weight of about 450-900 grams.
- Add hula hoop exercises to your workouts and twist it three times a week for 30 minutes.
Advice
- Learn to relax and relieve stress. Stress increases the level of cortisol in the body. The hormone cortisol increases the amount of insulin in the body. These chemical processes in the body stimulate fat storage and add extra inches to your waist.
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Get enough sleep. Lack of sleep leads to excess weight. This is usually because the less you sleep, the more you eat. Lack of sleep increases levels of the hormone ghrelin, which can increase your appetite.
- You should sleep 7 to 9 hours a night.
- Make sure your bedroom is cool and dark when you sleep.
- Stop drinking caffeinated drinks after lunch.
- Try to fall asleep and wake up at the same time, even on weekends.
- Choose the right shoes with heels. To make your legs longer and your body slimmer, you can choose shoes with heels from 6, 35 centimeters high. It is also better to choose shoes with a tapered toe instead of a square one.