How To Get A Smaller Waist as a Guy, Accordingly to your Body Type

By Patrick Banks

Posted 2 years agoHEALTH

Exercise does not only help you to get a small waist, but it also keeps you fit and healthy. You have to stick with the exercise that suits your lifestyle and interests you. You can start dancing, cycling, kickboxing, running, walking, swimming, or playing sports.
How To Get A Smaller Waist as a Guy, Accordingly to your Body Type

Nowadays, every second person faces problems due to stubborn belly fat, including the infamous beer belly. In this article, we are decided to share the most efficient ways through which you can readily get a smaller waist quickly. 

No doubt, shedding fat from waist is a daunting challenge, but with the right plan, you can easily get rid of the excess flab. Here is how to get a smaller waist.

Natural Ways to Get A Smaller Waist Quickly:

Step One: Understand Your Body

It is imperatively important to understanding your body type. When it comes to lose or gain weight, there are two body types:





A person who gains weight quickly and finds it difficult to lose extra pounds, is likely an endomorphic body type.


If a person gains and loses weight quickly, then this is said to be a mesomorphic body type.


If a person faces difficulties while gaining weight, then this is said to be an ectomorphic body type.

You have to examine your body type and consult with your health care provider to get a smaller waist quickly.

Step Two: Alter Your Diet

It is understood that ‘you are what you consume’. According to experts, you have to increase your fruit and vegetable consumption to drop weight quickly. They are fully packed with antioxidants, dietary fiber, and minerals and low in calories. You have to skip the ‘GI fruits and veggies’ and get an accurate weight loss goal calculator to determine your daily calorie count.

Additionally, you have to consume an adequate amount of nuts, seeds, herbs, whole grains, lean protein, and healthy fats in the right portions. Keep in mind; there is a need to consume three servings of five different veggies a day. And, add a maximum of two servings of three different fruits per day. Snack on pistachios or drink a cup of cucumber/watermelon juice.

Step Three: Drink Adequate Water

When you are trying to reduce extra pounds, you have to drink an adequate amount of water. The recommended amount is 2-3 liters. Additionally, you have to drink more if you workout, sweat a lot, or live in hot weather conditions.

According to WHO, staying hydrated will assist in preventing your body from getting confused between thirst and hunger –  Drinking an adequate amount of water keep you satiated throughout the day and also helps flush out toxins and boosts cell functions.

Step Four: Cardio. Cardio. Cardio and Once More Cardio. Embrace High Intesity Workout For More Masuline Shape

Experts recommended that you ought to do exercise for 3 to 5 hours a week. Additionally, you have to stick with strength training and add HIIT to your workout routine; it helps to get a toned and fit body.

Step Five: Work On Your Upper Body

The workout is essential for your entire body, but to get quick and efficient results, you ought to work on your upper body as well. Add exercise on your workout routine that targets your upper back, shoulders, and chest. Working on upper muscles will help to build lean muscle mass and also tone your upper body, and as outcomes, you will get rid of excess flab!

Target Your Waist And Lower Belly:

It is another way that will help tone your waist and lower belly. You should have to add a few exercises to your routine to get rid of excess flab!

  • Leg raises
  • Side-lying leg raises
  • Mountain climbers
  • Spiderman mountain climbers
  • Vertical leg-up crunches
  • Flutter kicks
  • Scissor kicks
  • Russian twist
  • Resistance band side bends
  • Kapalbhati
  • Plank

Extra Tips To Reduce Belly Fat and Get a Nicely Toned Waist:

These are some tips that you need to know:

Stay hydrated throughout the day

Consume food every 2-3 hours

You have to limit your salt and sugar intake

Consume healthy snacks

Intake healthy carbs (veggies, fruits, and whole grains), healthy fats, and lean protein

Befriend healthy fats like fish oil, olive oil, nuts, and seeds

Sleep enough

Skip junk foods

Stick with the exercise at least 4-5 hours per week

How to Get a Smaller Waist by Tweeking Your Diet

Veggies to Eat:

Add these veggies in your diet plan including broccoli, carrot, dark leafy greens, scallions, beetroot, French beans, Brussels sprouts, sweet potato, onion, tomato, cucumber, and asparagus

Veggies to Avoid:

Skip these veggies including white potato without peel, cassava, and sweet corn

Fruits to Eat:

Consume these fruits to shed weight immediately including apple, banana, berries, plum, peach, pear, watermelon, and muskmelon

Fruits to Avoid:

Don’t try to consume these foods grapes, sapodilla, and pineapple

Protein Foods to Eat:

Add these proteins in your diet plan including skinless chicken breast, fish, mushroom, soy chunks, tofu, lentils, and beans

Protein Foods to Avoid:

Avoid the source of protein like beef, pork, and chicken with skin

Dairy Foods to Eat:

Consume these source of dairy foods including full-fat milk, full-fat yogurt, Greek yogurt, and ricotta cheese

Dairy Foods to Avoid:

Avoid dairy products including Skim milk, low-fat yogurt, and cream cheese

Nuts And Seeds to Eat:

Consume the great source of nuts & seeds like almond, pistachio, walnut, macadamia nuts, and pine nuts

Nuts And Seeds to Avoid:

Don’t try to consume Cashew nut

Fats And Oils to Eat:

Consume the great source of fats and oils including olive oil, avocado oil, rice bran oil, sunflower butter, and almond butter

Fats And Oils to Avoid:

Don’t try to consume lard, canola oil, and vegetable oil

Herbs And Spices to Eat:

Consume these sources of herbs and spices to shed weight including cilantro, rosemary, dill, fennel, thyme, oregano, chili powder, turmeric, garam masala, Chinese allspice, cumin, coriander, star anise, cinnamon, cardamom, clove, garlic, and ginger

Herbs And Spices to Avoid:

Don’t try to consume green chili (if it is too hot for you)

Last but not least, remember that you ought to monitor your daily needs of calorie using the right weight loss planner. Here can find an accurate weight loss goal calculator to reach your weight goals, for instance.

Well, stick with the above ways and say goodbye to excess flab – Good Luck!

About the author Patrick Banks

Patrick is a Berlin-based dating advisor, motivational speaker, a huge fitness and vegan diet enthusiast and the main editor at Wingman Magazine, specialised in men's health. His ultimate goal is to share with men around the world his passion for self-development and to help them to become the greatest version of themselves. He believes a healthy body and successful social interactions are two main keys to happiness.