How to reduce your waist and get rid of your belly at home without strict diets

Rich food, a sedentary lifestyle, genetic predisposition are only a small part of the factors that cause the deposition of fatty tissue on the abdomen and sides. Although it is much easier to prevent a problem than to try to fix it, you should not give up and go to replenish your wardrobe with baggy outfits that hide folds of fat. There are many ways to quickly remove fat deposits, but before you make your waist thinner and remove your belly, it is recommended that you carefully study the basic requirements for losing weight - this will allow you to avoid annoying mistakes.

What will help you quickly lose weight in the abdominal area?

A competent, comprehensive approach to the process, which must include several components at once, will allow you to quickly lose weight in the abdominal area:

• proper nutrition, but in no case starvation;
• effective training;
• correct daily routine, sufficient rest;
• sufficient amount of water.

All these components will allow you to achieve a good result in the shortest possible time. It is important to understand that losing weight only in the abdominal area, that is, reducing the waist while maintaining the volume of other parts of the body, is not possible. Local fat burning is inaccessible to the human body.

Important! Physical activity alone will not be enough. Yes, in some cases, when the caloric content of the diet is not prohibitive, some reduction in body fat is possible without any special adjustments in nutrition, since the calories burned during physical activity are enough to provide the body with an energy deficit. Accordingly, it begins to use internal reserves, as a result of which the percentage of fat in the body decreases.

This approach does not always work. This is why nutrition plays such an important role. Often the body “resists” because it is a well-functioning system. He can be comfortable with his existing weight, so weight loss occurs only after reducing calories by 10, 20 or more percent.

Be sure to look: Features of losing weight in men at home: how to remove the belly and sides in a short time Effective ways to remove the sides in a short time in men and women at home Strategy for quickly burning belly fat and shaping the waist for women Uneven battle: how to remove fat from the belly and sides

How to reduce your waist by 10 cm at home in 9 steps

Step #1 – understand your diet

The basis of a healthy and beautiful figure is proper balanced nutrition.
80% of our appearance depends on what we eat, and 20% on physical activity. Separately, it is impossible to reduce only the waist or abdominal area. Since fat, which increases volume, is located in the abdomen, hips, and buttocks. Of course, your body type also matters, but in most cases a balanced diet helps improve your situation. Determine your norm of calories, protein and remember that you should not skip breakfast, you should eat every three hours, 80% of calories should be eaten before 16-17 hours.

Step #2 - Add physical activity

In my opinion, any physical activity adds color and variety to life and lifts your spirits.
And when everything is good with our mood, we are rarely tempted to overeat. I want fresh vegetables and proper protein more than harmful carbohydrates. It is for this reason that fitness is an integral part of body shaping. Well, if you choose swimming as a form of physical activity, then an additional bonus will be excellent skin condition.

Find an activity that you enjoy. This could be the gym, aerobics, fitness, yoga, swimming, cardio, running, martial arts, or just walking the dog. The main thing to remember is to practice regularly - 3-4 times a week for at least 45 minutes.

Step #3 - Reduce Visceral and Subcutaneous Fat %

Visceral fat is the fat that surrounds our internal organs.
We need it in minimal quantities to protect our insides from hypothermia and shock. Fat in the chest area envelops the heart. In the abdominal area - liver, stomach, spleen, all abdominal organs. It is the excess of this fat that makes the belly large. This can often be observed in men. The “beer belly” in men over 40 is visually very noticeable. This “bundle of nerves” indicates an increased amount of visceral fat. In addition to the aesthetic effect, this fat is dangerous because it interferes with the normal functioning of internal organs, pinching them, as if in ice.

In women, in addition to visceral fat in the abdominal area, subcutaneous fat also accumulates. This fat is associated with the functioning of the hormonal system and female hormones. Therefore, women, unlike men, gain weight not only in the waist, but also in the sides, hips, buttocks, and arms.

Visceral fat can only be reduced with a balanced diet. Subcutaneous fat will respond well to cardio exercise and physical activity in general.

Step #4 - Create a Calorie Deficit

I recommend not to get too carried away with this rule, but sometimes it can be done.
If you have a proper and balanced diet, you know your calorie and protein norms, and stick to them, then sometimes you can arrange “loading and unloading” days. You can do this sometimes, a couple of times a month. Loading days are called cheat days. This is when one day you allow yourself to eat whatever you want, more than the norm (if you really want to), and the next day you reduce the amount of food and reduce the daily calorie intake.

This is good for three reasons: first, you relieve your brain from overstrain (if you restrain yourself in nutrition). Second, you speed up your metabolism. Third, you understand that there can be deviations from proper nutrition, and sometimes it is better to allow yourself a conscious breakdown than to constantly monitor yourself. Your body needs to have a day off too. We cannot be programmed as robots.

Step #5 - More Protein and Fiber, Less Carbs

I wrote about the benefits of protein and its role in diet and weight control in the article How many grams of protein do you need per day - expert advice. Remember that protein is the main building material. And due to the longer digestion and absorption time, it leaves you feeling full longer than carbohydrates or fiber. The main enemy of excess weight is excessive consumption of carbohydrates, sugar and improper meals during the day (skipping breakfast, and for some, lunch). Love squirrels. Eat it at almost every meal and reduce your intake of unhealthy carbohydrates.

Step #6 - Uddiyana Bandha or Abdominal Vacuum

This is a method of direct impact on the abdominal area.
It will not directly help reduce the amount of visceral and subcutaneous fat, but it will strengthen the abdominal muscles and increase the fire of digestion. And how quickly and efficiently food is processed and absorbed affects the speed of metabolic processes. A toned abs will maintain your posture and visually elongate your figure. Method of performing Uddiyana Bandha. Place your feet shoulder-width apart. Take a deep breath in through your nose and exhale long through your nose. While you exhale, bend your knees slightly, place your hands just above your knees, and tilt your body forward at an angle of 45 degrees. As you exhale, pull the abdominal wall towards your lower back. Hold your breath. Contract the muscles of the perineum and draw them deep into the abdomen. Tilt your chin towards the sternum, create pressure on the throat slit. Hold the exhalation for a few seconds. If you did everything correctly, you will have the feeling that your stomach is “stuck” to your back. As you inhale, rise up and repeat 5-7 times.

Step # 7 - strong muscle corset

The muscle corset is the rectus and oblique muscles of the abdomen, lower back, and buttocks.
They serve to help the spine support the body. These muscles support internal organs and form posture. Often, due to physical inactivity, these muscles lose tone. The posture becomes twisted, the shoulders become sloping and lean forward to compensate, the lower back arches and the stomach is pushed forward. This is unsightly and dangerous for the spine. This is how lordosis and kyphosis are formed.

The core muscles need to be strengthened constantly. Ideally, in the gym with a trainer. At home, this means working with your own weight - plank, squats, lifting the body while lying on your stomach, crunches.

Step #8 – abdominal massage

In 10-15 sessions of anti-cellulite massage you will lose up to 10 cm in your waist.
But it is important to remember that without applying the previous points, the centimeters at the waist will return quite soon. Abdominal massage is good for “polishing” your work. The massage will improve the aesthetic appearance, tighten the skin, improve blood circulation and lymph flow. An experienced massage therapist will massage the internal organs, which will have a good effect on their work. But doing massage alone is pointless. A large number of women gain centimeters again if they do not follow nutritional rules.

Step #9 - Shapewear

The fastest way to remove your waist. But also the shortest. This is, of course, humor. But sometimes, why not use this method to visually correct your figure for one evening? But remember that this is again temporary and at exactly midnight the carriage will turn into a pumpkin. Only we ourselves can change our body with effort and time. Masking agents can only be used occasionally.

Nutrition correction

Before you remove fat from your waist, you definitely need to improve your diet. We are not talking about completely eliminating all sweets, fats and reducing calories significantly.

In most cases, relatively minor dietary adjustments are sufficient, as well as following some important recommendations:

• the total calorie content of the diet should be reduced gradually, primarily due to simple carbohydrates and unhealthy fats;
• It is impossible to completely remove fats from the diet, as they play an important role in the formation of hormonal levels;
• the diet should contain as many vegetables as possible, as they contain a lot of fiber and a small amount of calories;
• when choosing carbohydrates, it is better to pay attention to complex ones, since they do not cause the need to produce large amounts of insulin and, accordingly, fat deposition;
• meals should be small and frequent. The normal practice is 5-6 meals per day;
• You can eat in the evening, but it is better to refrain from eating three hours before your planned bedtime;
• Most of your calories should come from breakfast and lunch. For dinner it is better to eat light protein foods.

When forming a diet, you need to pay attention to the following products:

• lean meat and fish;
• vegetables;
• fruits, but their quantity should be limited;
• low-fat dairy products;
• seafood;
• legumes and soybeans;
• cereals;
• nuts and seeds.

However, you should avoid the following:

• fat meat;
• sausages and sausages;
• semi-finished products;
• fast food;
• white bread and sweet pastries;
• sweets and milk chocolate;
• cakes, pastries and other fatty sweets.

This does not mean that someone losing weight will not be able to eat, for example, cakes. If the desire to eat this sweet is not strong, it is better to replace it, for example, with marshmallows. If it occurs constantly, then it is better to eat a small piece of cake than a huge amount of the same marshmallow. Read more about what you should not eat while on a diet.

Attention! In any case, you need to at least roughly calculate the total caloric content of your diet. Experimentally, you can find out the limit value, upon reaching which the weight loss process is suspended. It will not be possible to calculate it using just a formula, since each organism is unique. Based on various approaches, it is possible to select an approximate value on which to later base.

How to get a flat stomach and thin waist: the best exercises for tightening

What home workouts are considered the most effective, and how to achieve a flat stomach and thin waist? There are many simple and effective exercises that help you lose weight in problem areas and tighten fat folds.

To tighten your stomach and slim your waist, it is recommended to do the following exercises at home:

• Twisting. It is comfortable to lie on a hard, flat surface. Gradually raise your upper body, move smoothly and slowly. After a short fixation (2–5 seconds), return to the starting position. An important rule to follow is to inhale when rising, exhale when lowering. Repeat up to 20–25 times; evidence that the weight loss exercise is being carried out correctly is a slight burning sensation in the upper abdomen.
• Burning in a supine position. Lie down, as in the previous exercise, tense your whole body. Place your hands behind your head, it is better to bend your legs at the knees. Exhaling, lift your shoulder blades away from the surface (do not overdo it, the distance between your upper back and the floor should be only 3–5 cm). As you inhale, lower back to the surface. Repeat 5–10 times, eventually increasing to 30 lifts.
• Side crunches. The most effective exercise for slimming your waist. Lie on your back, bend your legs, resting your feet on the floor. Place one of your hands behind your head, tear off the shoulder blade that is on this side, and try to reach the opposite knee with your elbow. Hold the position for a few seconds. Repeat with the other hand. To effectively influence the waist, 20 movements are enough.
• Plank. Women who have already faced the problem of how to trim their waist and remove their belly are well aware that the most effective exercise for this purpose is the plank. As the exercise continues, almost all muscle groups are involved, although the most intense impact occurs specifically on the abdominal area. Lie face down on the floor, raise yourself on your elbows (toes rest on the surface). Try to give your body a perfectly straight line. Tighten all your muscles, try to hold it for at least 20 seconds (this is enough for the first lessons). When the body gets used to the exercise, continue the plank for up to a minute.
• Leg raises. Exercise will allow you to quickly tighten your waist, remove fat folds from the abdomen, and improve the shape of your hips. Lie on your back (put your palms under your buttocks - this will reduce the load on your lower back). Press your back (especially your lower part) tightly against the surface and tense up. Exhaling air, raise your legs (recommended angle is 90 degrees). Lower your lower limbs as you inhale. It is recommended to do several sets of 20–30 movements, taking short breaks (1–2 minutes is enough).

What other exercises are recommended, and how to remove belly fat and reduce your waist? Hula hoop will come to the rescue - exercises with a hoop effectively remove fat deposits and restore elasticity and firmness to the skin. It should be remembered that training with a hoop has several contraindications. It is not recommended to tighten your waist by wrapping a hula hoop if you have diseases of the digestive tract - there is a risk of causing serious complications. You should also not use a hoop during inflammatory processes in internal organs - exercises contribute to damage to healthy tissues.

To effectively reduce your waist and tummy tuck in the first stages of weight loss, it is enough to devote only 5–8 minutes to exercising with a hoop. Increase the load gradually, increasing the exercise time to a quarter of an hour.

Exercises to help you lose weight and tone your abdominal muscles

You won't be able to lose weight by doing abdominal and oblique exercises. In this case, only an integrated approach to training and combining different types of loads will help. The best exercises are:

• any cardio exercise, for example, running, cycling, swimming, jumping rope;
• multi-joint strength exercises such as squats, barbell presses, weightlifting exercises, pull-ups, and so on;
• other strength exercises with a barbell, dumbbells or on machines.

The best approach is a combination of aerobic and anaerobic exercise. For example, the training will be cyclical in nature, when strength training alternates with cardio.

An athlete can perform a certain number of jumping ropes, then do a set of strength exercises. Circuit training is also often used, when the athlete performs many exercises at once with virtually no rest, one after the other.

How to speed up fat burning

You can speed up the fat burning process by following a number of recommendations:

• consume enough water;
• adhere to the method of gradual progression of physical activity;
• eat a lot of fiber;
• the diet must contain the required amount of vitamins and minerals;
• use fat burners (but first you need to familiarize yourself with possible contraindications);
• include in your diet foods that help fight fat, such as ginger, citrus fruits, and so on.

Such tips will help you overcome difficulties in losing excess weight, which will speed up the achievement of your cherished goal.

Advice from professionals

Nutritionists, athletes and trainers believe that losing weight in the abdomen and other parts of the body is possible only with a general loss of weight throughout the body.

Local fat burning is not possible; only a few experts indicate its likelihood, but no scientific evidence is provided.

Professionals advise solving the problem in a comprehensive manner: improve nutrition, properly organize the training process, drink enough water, get enough sleep and avoid stress.

Completing all the components will help you quickly achieve the desired result or, at least, get significantly closer to your cherished goal.

Yana Kuznetsova, fitness bikini athlete

A well-known athlete in Russia and abroad, competing in the fitness bikini category, claims that a competent approach to the process as a whole will help you lose weight in the waist area, as well as in general.

It is necessary to understand the importance of all components: nutrition, training and regimen, then the result will be most effective.

She believes that you first need to establish a routine and nutrition; training will not bring results if the previous points are not completed.

At the same time, it is better for a person losing weight to combine aerobic and anaerobic exercises, which will not only burn a lot of calories, but also speed up metabolism.

Mikhail Ginzburg, nutritionist

Doctor of Medical Sciences, nutritionist and psychotherapist Mikhail Ginzburg believes that losing weight around the waist or other part of the body begins with nutrition. However, he does not claim that strict diets will bring results.

With their help, you can quickly lose excess weight, but just as quickly it can return to the reverse level. Therefore, you need to master the principles of proper nutrition, and not starvation or a sharp reduction in calories.

Ekaterina Mirimanova, nutritionist

A nutritionist, writer and author of a unique weight loss method believes that you can reduce your waistline without resorting to radical methods. If a person does not have health problems, it is enough to just give a boost to the body, establish a correct, healthy diet, and the extra sentiments will go away.

Fasting and exhausting diets do not bring results, but you will still have to monitor your nutrition, albeit not in such a strict form.

How to lose belly fat and make your waist thinner at home: increasing physical activity

The easiest option to improve problem areas is to go to a trainer and tell your problem. A professional will create an individual training plan and explain how to make your waist thinner and reduce your belly fat. You will have to arm yourself with patience - the fat folds will not begin to tighten immediately, you will need to go to the gym at least three times a week.

If you can’t consult a trainer, you’ll have to do some weight loss training on your own. There are many exercises that allow you to tighten problem areas - the stomach and waist.

It is recommended to exercise at home daily - allocate up to half an hour for exercise. Start with short workouts - if you immediately increase the load, instead of tightening your stomach and effectively slimming your waist, you will only achieve unpleasant results in the form of severe muscle pain.

It would be useful to use other measures to tighten problem areas and lose weight:

• move more on your feet, giving up public transport;
• forget about the elevator;
• on weekends, go for a walk outside the city;
• sign up for sports or oriental dancing;
• do daily jogging;
• in winter skiing or skating.

Regular visits to the pool have an effective effect on your waist - when swimming, all muscles are used, with particular stress on the abdominal area. After just a few weeks, it is easy to notice positive results - the waist will begin to tighten and acquire seductive lines.

Main conclusions

Losing weight in the waist area will be possible by losing weight in the body as a whole. This can be done by establishing nutrition, proper daily routine and including physical activity in your plan. Performing exercises to develop the abs and oblique abdominal muscles will not give results, since they are aimed at developing muscles, and not at reducing fat.

First of all, you will have to establish a healthy daily diet, which should be varied and sufficient to contain various vitamins, minerals and other elements. Losing weight should not be grueling, but should be gradual and smooth.

What affects body volume

Before you start transforming your body, you need to figure out what causes the accumulation of excess weight and an unaesthetic, unattractive appearance, as well as how to deal with it. An increase in the waist and the appearance of excess weight on the sides and abdomen most often results from:

• Sedentary lifestyle
• Excessive eating and poor nutrition
• Hormonal changes
• Endocrine diseases and some thyroid diseases

An imbalance in the digestive system should not be discounted. If a girl or woman often has bloating (in addition, heartburn, belching, pain in the upper or lower body), she will never look truly slim.

The size of your waist depends, in part, on your body type. The luckiest people in this regard are those who have an hourglass figure: even when gaining weight, they maintain the proportionality of their silhouette. In “Rectangles” and “Apples”, fat deposits accumulate in the abdomen, sides and hips, making it much more difficult for them to achieve a thin waist.

Another reason for a “baggy” figure is incorrect posture. Hunched, stooped, S-shaped position of the back leads to the fact that the stomach protrudes, and fat deposits actively accumulate in its lower part and on the sides. At the same time, there is no need to talk about any flexible and thin silhouette.