Hourglass Figure Diet: What to Eat for a Smaller Waist

The hourglass figure, characterized by a small waist and curvy hips, is one of the most desired body types. While there’s no one-size-fits-all diet for achieving this physique, there may be certain foods that can help you slim down your waist and build strong, curvaceous muscles.

The ideal diet for an hourglass figure includes protein, which is essential for building and maintaining muscle mass; healthy fats, which help promote satiety and prevent cravings; and fiber-rich foods, which help keep you feeling full throughout the day. In addition, including some cardio in your workout routine will help burn any excess fat (1).

Let’s learn some specific suggestions for what to eat for a smaller waist and how to achieve an hourglass figure.

What Is the Best Diet for an Hourglass Figure?

An hourglass figure diet plan should include:

Whole Grains 

While low-carb diets may be effective for short-term weight loss, they’re not ideal for long-term success or for those who are looking to achieve an hourglass figure. Whole grains, such as oatmeal, brown rice, whole wheat, and quinoa, provide fiber and nutrients that are essential for maintaining a healthy weight and body composition (2).

Lean Protein 

Multiple studies have linked high-protein diets with weight loss and increased muscle mass. The reason for this is that protein is essential for building and maintaining muscle tissue (3). 

When trying to achieve an hourglass figure, you should aim for lean protein sources such as chicken, fish, tofu, and legumes.

Healthy Fats 

Not all fats are created equal— some are good for you and others may be detrimental to your health. The key is to focus on heart-healthy fats, such as avocados, nuts, and olive oil. These foods can help promote satiety and prevent cravings throughout the day (4).

Fruits and Vegetables 

Fruits and vegetables are packed with fiber, vitamins, and minerals that are essential for good health. They’re also low in calories, which makes them a great choice for those who are looking to lose weight or achieve an hourglass figure (5). 

Aim to fill up half of your plate with fruits and vegetables at each meal.

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What Should I Avoid on an Hourglass Figure Diet?

While eating right and exercising are two important parts of maintaining a healthy and balanced hourglass figure, there are also certain things you should avoid in order to see the best results. 

Here are some common traps you should be aware of and try to avoid on your hourglass figure diet:

• Restrictive Diets

Crash diets or restrictive eating plans may promise quick weight loss, but they can actually do more harm than good. These types of diets often cut out entire food groups or severely limit calorie intake, which can lead to nutritional deficiencies, bone loss, and other health issues (6). 

Rather than falling for these “miracle” diets, you should focus on creating a sustainable and balanced meal plan that includes all food groups in moderation.

• Ultra Processed Foods

Highly processed and packaged foods often contain excessive amounts of added sugar, unhealthy fats, and sodium, which can lead to weight gain and bloating. These types of foods are also hyperpalatable, which makes them easy to eat a lot of and consume more calories than you intended (7).

Instead, opt for whole and minimally processed foods that are rich in nutrients and can help maintain a healthy weight (8).

• Excessive Alcohol Consumption

While enjoying a glass of wine or cocktail every now and then is fine, excessive alcohol consumption can have negative effects on your hourglass figure. Alcoholic beverages are often high in calories and can contribute to belly fat accumulation (9). 

In addition, alcohol consumption can impair judgment and lead to unhealthy food choices (10). Be mindful of your alcohol intake and try to limit it to special occasions.

• Sedentary Lifestyle

Exercise plays a vital role in maintaining an hourglass figure, but if you lead a sedentary lifestyle, it can be difficult to see results, even with a healthy diet. 

Aim for at least 30 minutes of physical activity every day (11), whether it’s through structured exercises or simply by incorporating more movement into your daily routine.

Read more: Body Type Quiz: Answer These 10 Questions to Find out Your Body Type

Tips for Success when Following the Hourglass Figure Diet

Knowing the right foods to eat is only one piece of the puzzle. Remember that it’s also important to focus on portion sizes, meal frequency, and food quality. 

Here are some tips to help you successfully follow the hourglass figure diet:

1. Watch Your Portion Sizes

A calorie deficit is essential for weight loss (12), but you don’t want to go too low or you may end up feeling deprived and unable to stick with the plan. A good rule of thumb is to aim to eat less than you burn. 

Use a calorie tracking app or online calculator to get an estimate of how many calories you should be eating each day to maintain your weight, then aim to create a deficit of 500 to 1,000 calories (13). Your deficit is the difference between the calories you burn and the calories you take in through food. This should result in a weight loss of 1 to 2 pounds per week, which is a healthy and sustainable rate (14).

If you find estimating portion sizes difficult, invest in a food scale or measuring cups/spoons to help you out. On the other hand, when dining out, always ask for a to-go box right away so you can portion out your meal and save the rest for later.

2. Review Your Meal Frequency

There are different ways to approach meal frequency on the hourglass figure diet. Some people prefer to fast intermittently, i.e. stop eating past a certain point in the evening and not start again until breakfast the next morning.

Others find it helpful to eat smaller meals more frequently throughout the day (3 to 5).

Regardless of the frequency you choose, you must be in a calorie deficit to lose weight (12). So, if you’re eating more frequently, make sure the portion sizes are small enough to reflect this.

3. Be Mindful of Your Food Quality

The hourglass figure diet isn’t a restrictive diet, so you have some wiggle room when it comes to food quality. However, it’s generally best to focus on whole, minimally processed foods (8).

These aren’t only more nutritious, they’re also more filling and satisfying. They also tend to be lower in calories than highly processed foods (8). 

Some examples of whole, minimally processed foods include lean meats, vegetables, fruits, whole grains, legumes, and healthy fats. In addition, when it comes to eating occasional highly processed foods, make sure that they fit into your calorie budget for the day.

4. Attempt an Hourglass Body Shape Workout 

To enhance and maintain an hourglass figure, it’s important to focus on exercises that target the waist, hips, and shoulders, creating a balanced and curvy physique. This workout plan combines strength training and cardio exercises that are designed to shape and define your natural curves. Our previous post goes into great detail about the exercises for an hourglass figure.

Aim for a mix of resistance exercises and cardio sessions throughout the week.

Warm-up (5-10 minutes):

• Jumping jacks or jump rope
• Arm circles and hip circles
• Dynamic stretches such as leg swings and torso twists

Strength Training (3 times a week):

1. Shoulder and Back Sculpt:
   • Dumbbell Shoulder Press: 3 sets of 12 reps
   • Bent-Over Dumbbell Row: 3 sets of 12 reps
   • Lateral Raises: 3 sets of 15 reps
2. Waist Cinchers:
   • Russian Twists: 3 sets of 20 reps (each side)
   • Plank with Hip Dips: 3 sets of 10 reps (each side)
   • Side Plank: 3 sets of 30 seconds (each side)
3. Hip and Glute Boosters:
   • Squats: 3 sets of 15 reps
   • Lunges: 3 sets of 12 reps (each leg)
   • Glute Bridges: 3 sets of 15 reps

Cardio (2-3 times a week):

• Interval Training: 20-30 minutes of alternating high-intensity exercises such as sprints or cycling with moderate-intensity recovery periods.
• Dance or Aerobics Class: 30-45 minutes of a fun, high-energy dance workout to tone and burn calories.

Cool-down (5-10 minutes):

• Gentle stretching focusing on the shoulders, waist, and hips.
• Deep breathing exercises to help you relax and recover.

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Tips for Success:

• Equipment Needed: Dumbbells, a yoga mat, and a resistance band.
• Frequency: Aim for 3-5 workout sessions per week, alternating between strength and cardio.
• Variations for Different Fitness Levels:
  • Beginners can start with body weight exercises and gradually add weights.
  • Advanced individuals can increase weights and add more sets or reps.
• Consistency Is Key: Remain consistent with your workouts to see gradual improvements in muscle tone and overall body shape.

Remember to hydrate well, eat a balanced diet rich in protein, and rest sufficiently to allow your body to recover and build muscle effectively (15).

Read more: Waist Training Diet Plan: Must-Do Dietary Tweaks And Exercises To Accentuate Your Curves

What Is a Healthy Weight for an Hourglass Figure?

The idea of a “healthy weight” can vary from person to person and cannot be determined solely based on body measurements.

However, there are certain guidelines that can help you determine if your weight is within a healthy range for an hourglass figure.

According to the National Institutes of Health (NIH), the recommended body mass index (BMI) for a healthy adult falls between 18.5 and 24.9. BMI is calculated by dividing your weight in kilograms by your height in meters squared (16).

You should keep in mind that while BMI is a useful tool, it may not accurately reflect the health of individuals who have a high muscle mass.

In addition to  BMI, it’s also important to pay attention to your waist-to-hip ratio (WHR). This measurement compares the circumference of your waist to that of your hips, and for an hourglass figure, it should ideally be around 0.7. WHR is a better indicator of body fat distribution than BMI as it takes into account where you carry weight on your body (17). 

For a woman, a WHR of 0.8 or less is considered low in terms of health risk, while 0.81-0.85 is moderate, and above that is high, which indicates abdominal obesity (18).

Ultimately, striving for a healthy weight shouldn’t just focus on numbers, but also on how you feel and how well you’re taking care of your body. If you have concerns about your weight or health, it’s always best to consult a healthcare professional.

How Often Should You Exercise for an Hourglass Figure?

The frequency of your workouts will depend on your goals. If you’re just starting out, you may want to exercise 3 to 4 times per week. As you become more comfortable with your routine, you can increase the frequency to 5 to 6 times per week.

It’s important to give your body time to rest and recover between workouts. This will help you avoid injury and allow your muscles to repair and grow (19).

What Else Can You Do for an Hourglass Figure?

In addition to diet and exercise, there are a few other things you can do to help you achieve an hourglass figure.

First, make sure you’re wearing the right type of clothing. Clothing that’s too loose can make you look bigger than you actually are. Instead, opt for fitted clothing that accentuates your natural curves.

Second, consider getting a massage. Massages help improve circulation and lymphatic drainage, which may even help reduce the appearance of cellulite (20). They can also help with sore muscles. 

Finally, make sure you’re getting enough sleep. Sleep helps your body recover from workouts and can help reduce stress levels, so aim for 7 to 9 hours of quality sleep per night (21).

Frequently Asked Questions

• Is an hourglass figure slim?

The term “hourglass” describes a body shape where the bust and hips are relatively wider than the waist, creating a curvaceous silhouette (22). This can be achieved by women of all sizes, from slender to plus-size.

It’s important to remember that everybody is unique and there is no one specific size or weight that defines an hourglass figure. What matters more is maintaining a healthy weight for your individual body type while also embracing your natural curves.

Furthermore, focusing solely on achieving a slim figure can lead to unhealthy habits and unrealistic expectations. It’s important to prioritize overall health and well-being rather than conforming to a certain body shape or size.

Check out our Waist Training Workout guide and learn how to reduce fat around your midsection.

• Is an hourglass body rare?

The hourglass body shape is often considered less common compared to other body shapes such as the rectangle, pear, or apple.

This is because the hourglass figure is characterized by a well-defined waist with bust and hip measurements that are roughly equal, creating a balanced and curvy silhouette (22).

While many people may have elements of an hourglass shape, having the precise proportions that define a classic hourglass figure is relatively rare.

• Is an hourglass figure attractive?

The perception of attractiveness is highly subjective and varies according to different cultures, personal preferences, and individual tastes.

The hourglass figure has often been celebrated in the media and fashion for its balanced proportions and curvy silhouette, which some people find appealing (22).

However, attractiveness isn’t solely determined by body shape. Confidence, personality, and how you carry yourself play significant roles in how attractiveness is perceived.

Ultimately, beauty is diverse, and every body shape has its unique appeal. Embracing and appreciating your natural shape while focusing on health and well-being is what truly enhances attractiveness.

• What are the disadvantages of an hourglass figure?

While an hourglass figure may be aesthetically pleasing to some, the physical and psychological pressures associated with maintaining this shape are some of its major disadvantages.

Societal Pressures

The societal idealization of the hourglass figure can lead to immense pressure to maintain or achieve this body shape. This pressure may result in stress and anxiety as individuals strive to meet often unrealistic beauty standards. A constant comparison to media portrayals of the “perfect” hourglass figure can affect mental health and self-esteem (23).

Challenges in Finding Clothing

Finding clothing that fits well can be a significant challenge for those with an hourglass figure. Standard sizing often doesn’t accommodate the proportions of a smaller waist with a fuller bust and hips, which can lead to difficulties in finding clothes that flatter and fit comfortably. Tailoring may become a necessity, which can be both time-consuming and costly.

Emphasis on Specific Body Shape

The emphasis on maintaining a specific body shape can lead to unhealthy habits. This includes engaging in restrictive diets or excessive exercise routines that may harm overall health (24). 

The focus on body shape rather than health can detract from the importance of a well-rounded, balanced lifestyle.

Focus on Overall Health

It’s essential to prioritize overall health and well-being over conforming to a specific body shape. This means adopting a balanced diet, regular physical activity, and a positive body image. Embracing your natural shape and focusing on health can lead to a more fulfilling and less stressful life (25).

The Bottom Line 

If you’re looking to achieve an hourglass figure, you should focus on eating complex carbohydrates, lean protein sources, healthy fats, and plenty of fruits and vegetables. This type of diet will help you maintain a healthy weight while getting the nutrients your body needs.