Losing weight and, consequently, inches around the waist is difficult and time consuming. There is no magic formula to speed up weight loss or make it easier, but it's worth the effort to achieve this. However, there are some "tricks" you should consider, to give the impression that your waistline is slimmer as you work to permanently reduce its size.
Steps
Part 1 of 3: Using Simple Tricks to Look Leaner
Step 1. Try a homemade headband
To make this bandage, you'll need cream, clear plastic wrap, and a reusable elastic band (like the ones you use for wrist sprains). When you've found the items you need, follow these instructions right before bed:
- Apply a thick layer of cream on the belly and waist area. Do not massage the skin too much.
- Wrap the plastic wrap around your waist, over the part where you spread the cream. You may need to do this two or three times around your belly to stretch it enough and not slide it down your body.
- Wrap the elastic band around your waist, over the plastic wrap. Secure it by inserting the free end into the already wrapped part.
- Sleep through the night with the bandage and remove it in the morning. You will notice a small difference in the waist size, but remember this is a temporary solution.
Step 2. Get a corset
There are busts of different types, specific for every need. Real corsets, designed to tighten the waistline, have a metallic structure and several layers of non-stretch fabric. You can buy a corset at an underwear store, or have one made to measure for you.
- Corsets can help you reduce your waistline by 5-10cm just by putting them on.
- The busts are very tight, so they can help you eat less because you will feel full faster.
- Alternatively, you can try wearing supportive clothing, which will help you look slimmer, but are made from different materials than corsets. You can find tight-fitting shirts or underwear at clothing stores.
Step 3. Wear clothes that make you look slimmer
The key to looking slimmer is to avoid garments like mid-leg pants, ribbed pants, long, baggy shorts or shapeless skirts that reach to the calf. Make sure you wear only clothing that is the right size for you and choose clothes similar to the ones below.
- Dark jeans or trousers that reach the ankle or just below it, long sweaters, blazers, tight sweaters; knee-length cigar skirts or tailored bell skirts.
- Maxi skirts. They are great choices to make you look slimmer, because they form a long vertical line and make your legs look longer. Solid colors are best suited. Avoid flounced skirts, with large pockets, with multiple layers and with thick elastic waistbands. Pair a maxi skirt with a fitted top and heels.
- High-waisted jeans. While low-rise jeans are in style, they can create that mushroom-like look around the waist that is downright unflattering. Those with a high waist, on the other hand, make your legs appear longer and, consequently, make you look slimmer. Remember to keep the shirt tucked into your jeans.
- Tight belts on shirts, dresses and even coats. This helps define your natural waistline and show your curves.
Step 4. Choose the right colors and patterns for your clothes
Certain colors and patterns can make you appear slimmer, especially at the waist.
- Black is a classic color that goes with everything. In addition to being very effective in matching, it is also able to make you look slimmer. Black (like dark blue, green, and red) can create the illusion of a long vertical line that slims the body.
- Vertical stripes create an illusion similar to that generated by black and can help you if you are trying to make your waist look slimmer. If you wear vertical striped trousers or skirts, your legs will look longer and leaner, thereby slimming your entire figure.
Step 5. Cover problem areas and showcase the best ones
If you don't particularly like a part of your body and want to hide it, wear dark colors in that area. If you want to show off another one instead, use bright colors.
Step 6. Get a new tailored bra
Unfortunately, many women wear bras that are the wrong size. When this happens, curves can form in unwelcome places. If your breasts are at the right height above the waist, you will look slimmer.
Before you buy a new bra, have your measurements taken by a professional at a lingerie store. You may receive other valuable advice on which product to choose
Step 7. Adopt correct sitting and standing posture
The right posture can make you look leaner, as well as make you feel better. It helps relieve muscle tension and makes you feel more relaxed.
- Assess your posture by standing barefoot, with your back against a wall. Make sure you push your buttocks and heels against the wall behind you. Place one of your hands between the wall and your lower back, close to your waist. If the space is greater than the thickness of the hand, you need to work on your posture.
- Correct standing posture includes: keeping your back relaxed and back; pull the abs towards the body; keep your feet hip-distance apart; balance weight on both legs; don't lock your knees.
- The correct sitting posture involves: choosing a chair that allows you to rest both feet comfortably on the ground; choose a chair that allows you to keep your back against the backrest - keep a pillow behind your lower back to feel more comfortable if needed; hold the head up with the chin slightly towards the body; keep your back and neck straight, but in a comfortable position; keep your shoulders relaxed and comfortable.
Part 2 of 3: Follow a Healthy Diet
Step 1. Have healthy snacks
Snacks in general are not to be avoided, but it is important to choose foods that do not lead you to gain weight. Eating something every 2.5-3 hours helps keep your blood sugar balanced throughout the day, but is only helpful if you choose the right foods.
- Avoid snacks that are high in calories, fat, sugar and carbohydrates. These include chips, sweets, chocolate bars, sandwiches, etc.
- Choose fiber-rich snacks, such as whole grains, legumes, and other fruits or vegetables.
- Choose nutrient-rich snacks, such as low-fat dairy products, lean meats, and nuts.
Step 2. Stop drinking diet sodas
Scientists have found that some of the artificial sweeteners found in diet sodas lead the body to think that you are getting real sugar. This causes the release of insulin. With no sugar to burn, insulin leads to the accumulation of fat.
There are many sugar substitute products on the market - each of them has pros and cons. Learn the differences between them and the effects they can have on your health. The Mayo Clinic website (in English) offers an overview of these products
Step 3. Eat more lean protein
Most people don't get enough lean protein and eat too many simple carbohydrates instead. Carbohydrates are transformed into sugars, which our body normally uses to produce energy; however, when we take in too many, those in excess are transformed into fat. Lean proteins, on the other hand, help strengthen muscles and make them more toned.
Lean proteins include: round and roasts, sirloin, sirloin, pork tenderloin, ham, chicken and skinless turkey
Step 4. Reduce the amount of saturated fat in your diet
These lipids must be avoided. They add inches to your waist, while unsaturated ones can help you lose weight. Saturated fats cause fat to accumulate in the body, while unsaturated fats push the body to burn stored lipids and help rebalance insulin levels.
- You can find saturated fats in baked goods, processed foods, and red meats.
- Instead of frying your meals, opt for baking or grilling.
- Eat low-fat or low-fat dairy products.
- Substitute two egg whites for each whole egg in your recipes.
- Use herbs, spices, lemon juice, and other seasonings instead of adding butter or margarine.
Step 5. Get more fiber
Studies have shown that for every 10 grams of fiber you eat each day, you can reduce body fat by 3.7% over 5 years. A quick and easy way to get more fiber is to eat half a cup of legumes every day.
- Other great sources of fiber are: bran cereals, wholemeal bread, oranges, raspberries, baked potatoes, carrots, hummus, and pears.
- Canned beans usually cause less bloating and gas buildup than fresh beans, so consider them if you're having trouble with that.
Step 6. Replace coffee with green tea
Unfortunately, drinking a lot of coffee with cream and sugar can lead to weight gain. Green tea, on the other hand, can help you lose weight. This product, in fact, contains catechin, a substance capable of accelerating metabolism and allowing you to burn more fat.
Step 7. Consume carbohydrates of a different nature
There are simple and complex carbohydrates. The simple ones often turn into fats, while the complex ones help the body's functions. Make sure you eat at least 3 servings of complex carbohydrates (such as whole grains) each day.
- Complex carbohydrates include whole grains such as oats, quinoa, rice, and whole wheat.
- Simple carbohydrates include foods made with refined flours, including white pasta and bread or rice.
Step 8. Add more pepper to your dishes
Pepper contains a substance called piperine, which can reduce inflammation and prevent the formation of fat cells (the process known as adipogenesis).
Step 9. Enjoy a piece of dark chocolate every day
In particular, one that contains at least 70% cocoa can help you lose weight. This is because it contains flavonoids, substances that are useful for the heart. They are also antioxidants and help reduce inflammation.
Try adding two servings of dark chocolate to your meals every day
Step 10. Include magnesium-rich foods in your diet
This mineral helps the body reduce fasting glucose and insulin levels, as well as preventing water retention.
- Doctors advise women over 18 to take at least 400 mg of magnesium per day. Those over the age of 31 should take 420 mg. Men over 18 should take 310 mg per day and those over 30 320 mg per day.
- Dietary sources of magnesium include nuts, spinach, soy milk, legumes, avocados, brown rice, bananas, salmon, and other fish.
Part 3 of 3: Doing regular physical activity
Step 1. Do a combination of cardiovascular and core exercises
Aerobic workouts help you lose excess weight. Core exercises allow you to tone the muscles in that area. Aerobic activity is however essential, because even toned muscles can be hidden by a layer of fat.
The ideal duration of workouts is 45 minutes of medium intensity aerobic activity at least 3 times a week
Step 2. Try sitting leg raises
This exercise serves to strengthen the quadriceps. Sit on an exercise mat with both legs extended forward. Bring your right knee to your chest and hold it close to you with your hands. Bend your left foot. While keeping your left leg straight, lift it as high off the ground as possible and hold the position.
- Repeat this exercise with the left leg as many times as you like, then switch to the right one.
- Do this exercise at least three times a week.
Step 3. Do push-ups
These exercises strengthen the chest muscles. Start on all fours. Keep your arms and back straight, then bend your arms until you almost touch the ground with the front of your body. Hold the position for a moment before pushing up again.
- Repeat this exercise as long as you can.
- Do this exercise at least three times a week.
Step 4. Try lying leg raises
This exercise serves to strengthen the abdominals. Start supine on your mat. Lift your legs up to 90 degrees to the floor and keep your ankles at right angles to your thighs. Keep both hands on your chest. Do not change the position of the legs, lower them to the ground until your heels touch the floor, then raise them again.
- Keep your back flat on the ground throughout the exercise.
- Repeat this exercise as many times as you can.
- Do this exercise at least three times a week.
Step 5. Train your abs with the crunch
This exercise serves to strengthen the muscles of the abdomen. Lie with your back on a mat, with your knees bent and feet flat on the ground. Keep your hands behind your neck - try touching your shoulders with your fingers. Lift your upper body using only your abs to perform a crunch, then slowly return to the floor.
- In order not to hurt your neck, imagine squeezing a tennis ball between your chin and chest. Don't bring your chin closer to your chest.
- Repeat this exercise until your muscles give out.
- Do this exercise at least three times a week.
Step 6. Sit in an invisible chair
This exercise is to strengthen the legs. Find a wall that is free of furniture and other items. Lean your back against the wall and begin lowering your body as if you wanted to sit down. Keep your hands on your thighs and hold the position for as long as possible.
- Keep your feet hip-width apart throughout the exercise.
- Try to hold the position for 60 seconds.
- Keep your back straight against the wall. The thighs should be at 90 ° to it and the calves should be parallel to the wall.
- Do this exercise at least three times a week.
Step 7. Try the "Superman" exercise
This exercise serves to strengthen the lower back. Lie on your stomach on a mat. Extend your legs behind you and your arms forward. Lift your arms and legs off the ground at the same time and hold the position for as long as possible.
- Repeat this exercise until muscle failure.
- Do this exercise at least three times a week.
Step 8. Change your daily habits
Many of us have work commitments that don't allow us to get enough exercise - often because we're forced to sit at a desk, in front of a screen. Make a commitment to get up and walk more often after you've been sitting for some time. If possible, try to work at a standing desk. Every little move you can add to your routine will help you lose weight:
- Get off the bus one stop earlier than you usually do and walk the last stretch.
- Voluntarily walk around each section of the supermarket, even if you already know where the products you are looking for are.
- Park your car away from the entrance to the building you need to reach.
Step 9. Add the hula hoop to your training program
This tool allows you to do cardiovascular exercise while having a lot of fun. In addition, it allows you to burn the same amount of calories as a treadmill workout, with the advantage of being a low impact activity that does not tire your knees.
- To use your core muscles during this exercise, make sure the hula hoop stays above your hips.
- There are hoops with added weights that make training more challenging. Try circles that are at least 100 cm in diameter and weigh around 0.5-1 kg.
- Try to use the hula-hoop at least 30 minutes per session, 3 times a week.
Advice
- Learn to relax and fight stress. Stress increases the production of cortisol, a hormone that causes the release of insulin. This combination of chemicals in the body leads to the accumulation of fat.
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Get enough sleep. Sleep deprivation can lead to weight gain. This is partly because you tend to eat more by sleeping less. Lack of sleep increases levels of ghrelin, a hormone that stimulates appetite.
- You should sleep between 7 and 9 hours a night.
- Make sure your bedroom is dark and cold when you sleep.
- Stop drinking caffeinated drinks after lunch.
- Go to sleep and wake up at the same time every time, even on weekends.
- Choose the right high heels. To make your legs look longer and to slim your whole figure, wear heels that are at least 7 cm high. You may find it helpful to wear pointed, non-square shoes.
