Choose your carbs carefully, don't cut them out 'Increasing your intake of high protein foods such as whole eggs, fish, legumes, nuts, meat, and dairy products will help you do this – these are great protein sources.' In simple terms, protein keeps you fuller for longer and helps repair the muscles and other cells in your body.'

'We need to have a balanced diet, but protein has to be one of the most important macronutrients for weight loss and also help avoid regaining weight. Results come from 20% exercise and 80% nutrition,' explains personal trainer and nutrition coach, Sarah Campus of LDN Mums Fitness, sharing her four tips for success when it comes to getting your healthy diet in check. 'Nutrition is paramount when it comes to losing weight around your waist. Take stock of your diet and make healthy tweaks Read on for what you need to be on the hunt for, instead.

Not sure how to spot a crash diet? Any protocol that asks you to cut out an entire food group (also known as a macronutrient), drastically reduce how many calories you eat below what is healthy for your height and activity levels, or exercise excessively are all good ways to spy a crash diet. 'Research suggests that the more severely you restrict your calories, the harder adaptive thermogenesis kicks in, thus making crash diets counterproductive,' says registered dietician Laura Tilt. Plus, thanks to a function called 'adaptive thermogenesis', restrictive diets and subsequent weight loss causes your metabolic rate to decrease and your body to burn fewer calories as time goes on. In a 2016 review of restrictive and very-low-calorie diets, UK researchers reported that fatigue, dizziness, cold intolerance and hair loss as key side effects, as well as an inflated risk of developing more serious issues such as gallstones. They go hand in hand with trying to lose weight fast, but crash diets really aren't the Hail Mary they claim to be. Instead of 'I need to lose 'x' pounds/stone to reach a healthy weight for my height', scale it back to, 'this week I will eat protein at every meal.' More tangible touch-points will keep you in the right mindset for longer. Going too hard, too fast, can stimulate 'short-term mentality' and mean you abandon the lifestyle tweaks you've already made.įocus on your overall goal but also break it down into chunks. Instead, working to a safe rate of weight loss (1 to 2 lbs per week, maximum) will set you up for success and help you cement the healthy habits to keep you there.

How to lose belly fat safely & sustainably.

How to lose body fat in a healthy, sustainable way.

We're here to help you with actionable tips to help you lose waist fat (or get a smaller waist) and achieve a healthy waist size. 'Some studies also suggest a link between excess fat around the middle and cancer.'īut this isn't a moment to be alarmed and bury your head in the sand. ‘Research suggests that carrying visceral fat around the abdomen increases the risk of a number of serious health complaints including heart disease, diabetes, strokes and high blood pressure,' says Dr Shirin Lakhani of Harley Street's, The Cranley Clinic. Whilst everyone is different, there are some important things to know if you're concerned about carrying excess body fat around your waist. T: 08 E: under-18s: Associated risks of carrying excess fat around your waistīeing aware is always best and that goes double for your health. If you, or anyone you know, is struggling with an eating disorder, contact Beat, the UK-based charity who hope to end the pain and suffering caused by eating disorders. If your waist is 88cm (34.5 inches) or more, it is recommended to speak to a GP. The NHS recommends women with waist sizes of 80cm (31.5 inches) to try and reduce their waist size through weight loss. However, if you are concerned about getting a smaller waist because you're carrying excess fat and weight, that's a valid reason. We want you to be your healthiest self possible and, often, that's not something to be gleaned from outward appearance. If you're already at a healthy weight for your height and are still trying to get a smaller waist, it might be time to reach out for external help. Attempting to emulate a certain body ideal can lead to issues with body image, as well as pushing your body past where it likes to be at its healthiest. You might be predisposed to carrying more weight around your thighs and bum or, conversely, around your stomach.

The issue with this is that people are different and where they store fat can also be different. From praising women with hourglass figures to the advent of body ideals fuelled by celebrities like Kim Kardashian and Marilyn Monroe, a small waist has long been coveted. Trying to get a smaller waist has been a goal of women going back generations.

Exercises to make your waist smaller