How To Get A Smaller Waist In Just A Week

Do you want to achieve that hourglass figure just like your favourite actress? Has a slim waist been your dream, and do you often feel it is something impossible to achieve? Well, this post gives you those superb tips that can help you get a smaller waist; and that too within a week!

Wondering how to get a smaller waist in a week? Read to know!

1. Alter Your Diet:

Scientific studies conclude that eating whole grains, along with fruits and other vegetables helps you reduce the amount of fat you consume. Consuming whole grains is healthier as they contain no preservatives. This is one of the best ways to get slimmer within a week. Remember that fruits sometimes contain high amounts of sugar and eating too many fruits can be counterproductive.

Doctors say you need to reduce 3,500 calories from your diet to lose one pound. The threshold for healthy weight loss is 2 pounds a week, so don’t starve yourself with fad diets. Eat healthier, not lesser.

2. Drink More Water:

Another important thing to do when trying to lose weight is drinking more water. This helps prevent your body from getting confused between thirst and hunger. To limit the tendency to binge on food, drink more water. It is good for the skin and hair as well.

3. Focus On Quality, And Not On Quantity:

Usually, people who diet tend to not eat anything, as opposed to eating healthy foods that don’t add excess fat or sugar to your body. The secret to dieting is eating more healthy meals, which do not add excess calories to your body.

4. Build Your Chest And Shoulders:

The best way to make something smaller is by making things around it look all big. Similarly, when you exercise your upper curves, i.e. your shoulders and chest, the waist appears slimmer.

You can consider performing shoulder and chest exercises.

5. Clothing:

Another fail-safe way of getting that slim waist is to wear clothes that draw attention to your waist. Wearing a waist belt can be a good way of doing this. Your belt can be wide, jeweled, skinny or braided! When you wear one of them over a dress, they provide the illusion of an hourglass figure, which automatically makes your waist look smaller.

These are just some simple ways on how to get a smaller waist in a week. Please tell us about your own clothing hack or any particular exercise you have used to reduce your waist size. Tell us about your experiences by leaving a comment below.

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10 Weight Loss Rules To Live By

Incorporate these tips into your daily routine to maintain your ideal weight or if you are currently overweight, these tips will help you significantly shrink your waist size.

1. Eat More Veggies

Not only are vegies low in calories and packed with nutrients, but they also have a high thermic effect, meaning they use a lot of energy just to digest (particularly if eaten raw or as close to raw as you can manage).

2. Train with challenging weights – in the 6 to 12 reps range

Adding lean muscle (called hypertrophy) is achieved with challenging weights in the rep range of six. Hypertrophy is the process of increasing the number of cells within an organ or tissue (such as muscle tissue), thereby increasing its overall size. If you train with higher reps, you surpass this stage and train your muscles for endurance rather than lean muscle gain.

3. Eat Plenty of Protein

Protein is the building block of muscle tissue (among many other tissues in the body). When you are training hard, you need to ensure you are getting enough protein to aid with recovery and repair of your muscle cells in order to achieve hypertrophy. Protein will also help keep you fuller for longer and it has a thermic effect, meaning that it takes additional energy/calories to digest, so it’s also great for fat loss.

4. Reduce Carb Intake

You can’t burn fat in the presence of insulin and every time you ingest sugars or carbohydrates, your body releases insulin. Yet carbohydrates are beneficial for brain fuel and your body’s preferred energy source, as well as for muscle recovery – so don’t eliminate them. The best time to eat carbohydrates is around your training times – before, and especially after, a challenging workout.

5. Eat Enough Food

One of the biggest mistakes women make is not eating enough to fuel their body and assist with their fat loss and lean muscle gain goals. You need to eat regular meals packed with protein, some complex carbs, lots of vegies and some good fats. Starving yourself is only going to slow down your metabolism and see you gain weight long term, making it harder to get it off and keep it off.

6. Train minimum once a week with weights

Muscle growth occurs through adaptation. You need to stress the muscles often enough to elicit the adaptation response. The muscle gets stronger and bigger due to the stress placed upon it. Training also needs to be challenging.

7. Get Enough Rest and Sleep

Many overlook the importance of sleep, but if you don’t get enough sleep, you can’t function properly and this has two negative outcomes. The first is that you are unable to work to your full potential or hard enough in your training sessions. The second is that when you are tired, it messes with your hormones, making it much harder to resist cravings.

8. Don’t overdo the Cardio

If you want to lower your body fat and gain lean muscle, too much cardio is counter-productive – especially the popular long, slow kind such as long-distance running or cycling. Muscle wastage occurs when performing a lot of long-duration cardio, so instead try two to three short, high-intensity sessions and only add longer, more moderate sessions as a last resort. The aim should always be to do as little cardio as possible if body recomposition is your goal.

9. Hide the Scale

When you change your body recomposition for the better, you add lean muscle weight (while reducing fat weight) so you may not see a huge drop on the scale but you will definitely see it in the mirror and by how your clothes fit.

10. Stay Motivated

Body recomposition takes time – 12 weeks is a great time frame. If you are looking for rapid ‘weight’ loss, you will find yourself losing precious muscle tissue instead of fat. Stick with it and you’ll see results!

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5 Butt Exercises that are better than Squats

1. Single-Leg Deadlift With Kettlebell

The single-leg deadlift not only works your backside, targeting both the hamstring and the glutes but also works the core.

• Hold a kettlebell (between 10 and 20 pounds) in your right hand, and lift your left foot slightly off the ground.
• Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body. The kettlebell will lower toward the ground. Keep your left shoulder blade pulled down your back.
• With your back straight, return upright, coming to your starting position. This completes one rep. Maximize this move by keeping your right foot off the ground as you go through your reps.
• Do 12 reps on each leg, for three sets.

[Read: 50 Ways to Lose 10 Pounds in 1 Week

2. Curtsy Lunges

Stand with your feet shoulder-width apart and your hands on your hips. Keeping your hips square, cross your right leg behind you and step backward as you lower your right knee toward the floor. Your left knee should remain directly above your left ankle. Pause, then press into your left heel as you stand and extend your right leg into a side kick. Repeat for 45 to 60 seconds before you switch legs. Do 10 reps.

3. Hydrants with Leg Extension

Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. Lift your left knee toward the ceiling, then extend the left foot straight out to the side. Pause before you bend your knee again, and bring your leg back to starting position. Repeat for 45 to 60 seconds on the left side before you switch to the right. Do 10 reps.

4. Step-Ups

Walking up flights of stairs is great for your tush, but stepping up onto a chair is an even more effective move.

• Stand in front of your chair and place your left foot in the center of the seat.
• Step up onto the chair and bring your right knee forward and up.
• Lower yourself back to the floor, with the foot landing quietly.
• Switch legs and repeat to complete one rep. Do 20 reps total.

5. Bear Plank Leg Lifts

Begin in a plank position with your shoulders stacked above your wrists. Bend both knees slightly as bend your left knee to 90 degrees. With a flexed foot, squeeze your glutes, and raise your right heel up toward the ceiling as high as you can. Pause, then bring your left knee back to meet your right knee. Repeat for 45 to 60 seconds before switching sides. Do 10 reps.

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