When it comes to learning how to get a slim waist, exercise and nutrition have a big part to play. Working out helps you boost your metabolism and build muscle, while the food you eat supports your body throughout the day.
For example, the best protein powders for weight loss(opens in new tab) can help you stay on top of your daily protein goals, as this essential nutrient keeps you fuller for longer, even between meals.
While sticking to a sustainable exercise program can help you enter into a slight calorie deficit(opens in new tab) by expending more calories than you consume. And while there is little evidence to support fat loss targeted to a specific area, toning your stomach goes hand in hand with losing weight.
So, to help you learn how to get a slim waist or a more toned stomach, we spoke to a handful of nutritionists and personal trainers to learn the latest train of thought to get you started.
Try high-intensity workouts
If you're feeling uninspired by your current exercise regime, why not try high-intensity interval training (HIIT)? This form of interval training consists of short alternating periods of maximal-effort exercise with less intense recovery periods.
According to a study published in the Sports Medicine(opens in new tab) journal, this time-efficient training style can help significantly reduce the total, abdominal, and visceral fat mass — the 'hidden' and stubborn-to-target fat that wraps around your organs, like the liver and intestines.
Meanwhile, a Journal of Exercise and Fitness(opens in new tab) study, which tasked 60 women to complete HIIT workouts three times a week for two months, resulted in an average waist circumference decrease of up to 0.6 inches/1.53 cm.
Limit your alcohol intake
The relationship between abdominal obesity and alcohol has long been discussed. In one Epidemiology and Health(opens in new tab) study, researchers found that a high alcohol intake had a link to high waist circumference. While a second study, published in the Public Health Nutrition(opens in new tab) journal, came to the same conclusion.
Researchers stated: "Our study showed that the amount of alcohol drinking per occasion influenced abdominal obesity in normal-weight, middle-aged individuals that may have impacted obesity-related health risks."
Consider waist training
Waist trainers are designed to compress your waistline and help you achieve an hourglass figure. While they may provide some temporary results, it's important to note that waist trainers are not a long-term solution and can be harmful if worn for extended periods of time.
Switch to green tea
While drinking green tea won't help you shed pounds, Thrupp says that "green tea can also help boost your metabolism, it contains an antioxidant called epigallocatechin gallate (EGCG), which has been known to promote weight loss."
This is backed up by a paper published in Preventive Nutrition and Food Science(opens in new tab), where researchers concluded that consuming EGCG as a dietary supplement could control body fat content.
Maintain a healthy diet
A healthy diet is essential for managing diabetes. Eat foods that are low in sugar, salt, and saturated fat, and high in fiber, vitamins, and minerals. Focus on whole foods such as fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, sugary drinks, and high-fat foods.
Does drinking water help you lose weight?(opens in new tab) While H2O itself is not the calorie-free solution to getting a slimmer waist — as highlighted in the journal Obesity(opens in new tab) — increasing your pre-meal water intake can help you feel fuller.
"It's so easy to mistake dehydration for hunger and to consume calories your body doesn't need, when a glass of water might have done the trick," Weston explains.
So how much water should you be drinking? "Aim for six to eight glasses a day — this has the added advantage of keeping all your bodily systems functioning well as well as keeping your skin looking great," Weston adds.