Blog Diets Hourglass Figure Diet: What To Eat For A Smaller Waist

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 are 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 (10).

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?

The best diet to help you achieve an hourglass body shape has:

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 looking to achieve an hourglass figure. Whole grains, such as oatmeal, brown rice, 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 (9). 

When trying to achieve an hourglass figure, aim for lean protein sources like chicken, fish, tofu, and legumes.

Healthy Fats 

Not all fats are created equal— some can help you slim down while others can actually lead to weight gain. 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 (3).

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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, making them a great choice for those looking to lose weight or achieve an hourglass figure. Aim to fill up half of your plate with fruits and vegetables at each meal (6).

Read More: Endomorph Female Diet: What To Eat To Lose Excess Pounds And Build Muscle

hourglass figure diet

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:

Portion Sizes

A calorie deficit is essential for weight loss, 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 (10). 

Use a calorie tracking app or online calculator to get an estimate of how many calories you should be eating each day, then aim to create a deficit of 500 to 1000 calories (1).

This should result in a weight loss of 1 to 2 pounds per week, which is a healthy and sustainable rate.

If you find it difficult to estimate portion sizes, 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.

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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). This helps keep hunger at bay and stabilizes blood sugar levels.

Regardless of whichever frequency you chose, know that you must be in a calorie deficit to lose weight (10). So, if you’re eating more frequently, make sure that the portion sizes are small enough to reflect this.

hourglass figure diet

Food Quality

The hourglass figure diet is not a restrictive diet, so you have some wiggle room when it comes to food quality. However, in general, it’s best to focus on whole, minimally processed foods (7).

These are not only more nutritious, but they’re also more filling and satisfying. Plus, they tend to be lower in calories than highly processed foods. 

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

Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.

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Hourglass Body Shape Workout 

Other than cosmetic surgery, the only way to change your body shape is through diet and exercise. This workout routine is specifically designed to help those with an hourglass body shape achieve their desired look.

The first step is to understand your starting point. What is your current weight? What are your measurements? Knowing this will help you track your progress as you go along. 

An hourglass figure typically consists of a larger bust, smaller waist, and wider hips, meaning you’ll have to target 3 areas with your workouts:

  • Upper body
  • Waist
  • Lower body 

Which area you pay more attention to depends on your current physique. For example, if you have broad shoulders with narrow hips, you’ll need to focus more on exercises that target your lower body to build those muscles. 

On the other hand, if you have a small bust and wide hips, you’ll want to focus on the upper body and waist workouts. Having belly fat means you need to focus on cardio and exercises that target your core.

The best way to determine which workout routine is right for you is to consult with a certified personal trainer. They can assess your body type and design a plan that will help you achieve your desired look.

hourglass figure diet

But here are some general tips to get you started: 

Upper Body Workouts

Your upper body consists of several muscle groups, including your chest, back, shoulders and arms. To achieve an hourglass figure, you’ll need to make sure all of these muscle groups are well-toned. 

There are a variety of exercises that target each muscle group. For example, for your chest, you can do push-ups, bench presses, or flys. For your back, you can do pull-ups, rows, or latissimus dorsi pull-downs. For your shoulders, you can do overhead presses, lateral raises, or front raises. As for your arms, you can do bicep curls, tricep extensions, or push-ups. 

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Remember to include a variety of exercises and reps in your routine to ensure all muscle groups are being worked.

Waist Workouts

To create a smaller waist, you’ll need to do exercises that target your obliques and lower back. These are the muscle groups that run along the sides of your waist.

Some exercises that target these muscle groups include side bends, Russian twists, Pilates leg lifts, and bicycle crunches. Again, make sure to include a variety of exercises in your routine for the best results.

Lower Body Workouts

Your lower body consists of your hips, buttocks, thighs, and calves. To achieve an hourglass figure, you’ll need to make sure all of these muscle groups are well-toned.

There are a variety of exercises that target each muscle group. For your hips and buttocks, you can do squats, lunges, or donkey kicks. For your thighs, you can do leg presses, extensions, or curls. And for your calves, you can do calf raises or donkey calf raises.

Again, remember that it is important to include a variety of exercises in your routine so all muscle groups are being worked.

Read More: 1000 Calorie Diet Menu Plan 7 Days: Dos And Don’ts

hourglass figure diet

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 get more comfortable with your routine, you can increase the frequency to 5 to 6 times per week.

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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 (4).

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 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 might even help reduce the appearance of cellulite (8). They can also help with sore muscles and give your skin a healthy glow. 

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 (5).

BetterMe app will provide you with a host of fat-frying fitness routines that’ll scare the extra pounds away and turn your body into a masterpiece! Get your life moving in the right direction with BetterMe!

The Bottom Line 

If you’re looking to achieve an hourglass figure, focus on eating whole 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.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Body Weight Planner (n.d.,
  2. Carbohydrates (n.d.,
  3. Dietary fat (2022,
  4. Effects of Consecutive Versus Non-consecutive Days of Resistance Training on Strength, Body Composition, and Red Blood Cells (2018,
  5. Good Sleep for Good Health (2021,
  6. How to Use Fruits and Vegetables to Help Manage Your Weight (2022,
  7. Processed Foods and Health (n.d.,
  8. The effectiveness of massage treatment on cellulite as monitored by ultrasound imaging (1997,
  9. The role of protein in weight loss and maintenance (2015,
  10. Weight-Loss and Maintenance Strategies (2003,
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