How to Get a Slim Thick Body: Diet, Exercise, and Lifestyle Tips

A small waist with curves in all the right places – toned thighs, perky butt and defined abs. Many aspire to look like a model straight out of a magazine.

Using this physique as motivation can certainly be helpful. However, it’s important to remember that each person’s body is unique and beautiful in its own way.

Your physique is determined by a combination of genetics, diet, and exercise. While you can’t quite change your genetics, you can definitely work toward achieving a slim thick body through proper diet and exercise.

Here’s what you need to know about the slim thick body type. Is it achievable? What should you eat? What exercises should you do? And what lifestyle choices can help you reach your body goals?

What Is a Slim Thick Body?

A “slim thick” body typically refers to a physique that is characterized by a small waist, toned thighs, a perky butt, and defined abs. It’s a body type that combines slimness with curves in specific areas, often seen as an ideal or aspirational figure.

Can a Slim Person Get Thick?

Yes, a slim person can work toward achieving a “thick” physique by focusing on specific exercises and dietary changes. This involves building muscle in targeted areas such as the thighs and glutes while maintaining a slim waist. Results can vary based on individual genetics and body types.

How to Get a Slim Thick Body?

Specific diet, exercise, and lifestyle changes can help you burn fat, reduce your waist circumference, and build muscle in targeted areas to achieve a slim thick body. Here are some tips to get you started.

1. Review Your Calorie Requirements

Understanding how many calories your body needs is essential for both fat loss and muscle gain. It’s all about striking the right balance. 

Research has shown that to build muscle, you need to consume enough calories to support growth while ensuring you’re not overeating, which can lead to unwanted fat gain. Here’s how you can go about it: 

• Calculate Your Basal Metabolic Rate (BMR): This gives you a starting point by indicating how many calories your body burns when at rest. Use online calculators or formulas such as the Harris-Benedict equation (1).
• Factor in Activity Level: Consider your daily activity—are you sedentary, moderately active, or very active? This will help you estimate your total daily energy expenditure (TDEE) (2).
• Set Your Goals: If you’re looking to lose fat, aim for a calorie deficit (eating fewer calories than you burn). For muscle gain, you’ll want a slight surplus.
• Track Your Intake: Use apps or journals to keep an eye on your calorie intake. This helps you stay accountable and see where adjustments may be needed.

As per the USDA Dietary Guidelines, most women need around 1,600-2,400 calories per day and men require 2,000-3,000 calories daily (3). These are just broad guidelines; your individual calorie needs may vary depending on factors such as age, height, weight, and activity level.

2. Clean up Your Diet

The foods you choose can significantly influence your body composition and overall health. Research has suggested that a balanced diet rich in whole foods helps with weight management and provides the nutrients your body needs to build muscle effectively (4).

So why should you focus on cleaning up your diet? For starters, whole foods such as fruits, vegetables, lean proteins, and whole grains are packed with essential vitamins and minerals. They nourish your body while helping to manage cravings and maintain energy levels. 

On the other hand, processed foods often contain hidden sugars and unhealthy fats that can derail your progress (5).

3. Increase Your Protein Consumption

One of the most effective ways to achieve a slim thick body is by increasing your protein intake. Why, you may ask? Protein is essential for muscle growth and repair and it can also help you feel fuller for longer (6). When you’re trying to lose fat and build muscle simultaneously, getting enough protein can make all the difference.

Research has shown that a high-protein diet can boost your metabolism and reduce cravings. It’s as simple as that!

Here are a few ways to seamlessly include more protein in your meals:

• Opt for Lean Proteins: Choose sources such as chicken breast, turkey, fish, and lean cuts of beef. These are low in fat and provide high-quality protein.
• Include Plant-Based Options: Don’t forget about beans, lentils, chickpeas, and tofu. They’re rich in protein and packed with other nutrients.
• Snack Smart: Protein bars, Greek yogurt, or a handful of nuts can be great snack choices that help maintain your protein levels throughout the day.
• Consider Protein Supplements: If you’re struggling to meet your protein goals through food alone, protein powders can be a convenient option post-workout or in smoothies.

By making a conscious effort to increase your protein consumption, you’ll support your body’s muscle-building processes while keeping hunger at bay.

4. Meal Plan and Prep

Planning and prepping your meals can be a game-changer on your journey to achieving a slim thick body.

Why should you do this? Well, having a strategy in place means you’re less likely to reach for unhealthy snacks or fast food when hunger strikes. Research backs this up, showing that those who plan their meals tend to make healthier food choices and maintain better weight control (7).

Here are some practical steps to help you along the way:

• Set Aside Time: Dedicate an hour or so each week to plan your meals. Sunday afternoons work great for many.
• Create a Balanced Menu: Aim for a mix of lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables.
• Make a Grocery List: After you’ve planned your meals, write down the ingredients you’ll need. This will keep you organized and ensure you don’t buy unnecessary items. 
• Prep in Batches: Cook larger quantities of proteins or grains at once, then portion them out for easy grab-and-go meals throughout the week. 
• Use Containers: Invest in some good-quality meal containers that keep your food fresh and make it easy to grab a healthy option when you’re on the go.

5. Hydrate Wisely

Staying hydrated is often overlooked, but it’s absolutely essential on your journey to a slim thick body.

Water plays a crucial role in digestion, nutrient absorption, and even muscle recovery (8). When you’re hydrated, your body functions optimally, which can help manage your appetite and boost your metabolism.

Science shows that drinking water before meals can help reduce calorie intake (9), which makes it a useful tool for weight management.

Choose water over sugary drinks or alcohol, which can add unnecessary calories and hinder your progress.

So, how can you ensure you’re drinking enough water? Follow these tips for effective hydration:

• Start Your Day with Water: Kick off each morning by drinking a glass of water. It helps rehydrate your body after a night’s sleep and kickstarts your metabolism.
• Carry a Reusable Water Bottle: Keep a bottle with you throughout the day. This serves as a constant reminder to sip.
• Set Regular Reminders: Use apps or alarms on your phone to nudge you to drink water at regular intervals.
• Add Flavor: If plain water doesn’t excite you, infuse it with fruits or herbs. Think lemon, berries, or mint for a refreshing twist.
• Monitor Your Intake: Track how much water you’re drinking. Apps can help you stay accountable and make it easier to reach your daily goals.

Aim for at least 8-10 cups of water a day, but remember that your needs may vary based on your activity level and climate.

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

6. Weight Train Consistently

If you’re serious about achieving that slim thick body, weight training should definitely be on your radar.

You may be thinking, “Isn’t lifting weights just for bodybuilders?” Not at all! In fact, incorporating strength training into your routine can be incredibly beneficial, whether you’re looking to build muscle, lose fat, or simply tone up.

It’s backed by science too. Studies have shown that regular weight training can help increase your resting metabolic rate (10), which means you’ll burn more calories even when not working out.

Here’s why you should embrace weight training:

• Builds Muscle: The more muscle you have, the more calories you burn at rest. This can help you achieve the toned look you’re after while also speeding up your metabolism (11).
• Enhances Fat Loss: Weight training can help create a calorie deficit, helping with fat loss while you preserve lean muscle mass (12).
• Improves Bone Density: Resistance training strengthens your muscles and your bones. This is essential for overall health, especially as you age (13).
• Boosts Mental Health: Lifting weights can release endorphins, the body’s natural mood lifters (14). You may find yourself feeling more energetic and less stressed.

Remember, it’s not just about lifting heavier weights, it’s also about consistency. Aim for at least two to three weight training sessions per week, focusing on all major muscle groups. You can split your workouts into upper- and lower-body days, or opt for full-body sessions.

Don’t worry if you’re new to this. Here are some tips to help you get started:

• Start Small: If you’re just beginning, pick lighter weights that will allow you to focus on form. Gradually increase the weight as you gain confidence.
• Learn the Basics: Familiarize yourself with fundamental exercises such as squats, deadlifts, and bench presses. These compound movements work multiple muscle groups at once, maximizing your efforts.
• Mix it Up: Keep things interesting by incorporating different types of strength training, such as bodyweight exercises, free weights, or resistance bands.
• Listen to Your Body: Rest is essential. If you’re feeling sore, allow your muscles time to recover before you train that area again.

Read more: How To Reduce Body Fat Percentage For Good

7. Be Smart with Your Cardio

Many people believe that all cardio is created equal, but that’s a misconception. Different types of cardio can yield varying results, so it pays to know what works best for your goals. Here’s why being smart about cardio matters:

• Burn Calories Efficiently: High-intensity interval training (HIIT) can torch more calories in a shorter amount of time compared to steady-state cardio (15). It can also elevate your metabolism long after the workout is done.
• Preserves Muscle Mass: Long, drawn-out cardio sessions can sometimes lead to muscle loss, especially if your diet isn’t on point. Mixing in strength training is key to maintaining your hard-earned muscle while you lose fat.
• Keeps It Interesting: Variety is essential. Mixing up your cardio routine can prevent boredom and reduce the risk of burnout. Try cycling, dancing, or swimming—anything that keeps you moving and having fun!

Aim for approximately 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, along with your weight training sessions. Remember, the best workout is one you enjoy and can stick with!

Discover the best way to gain muscle and lose fat in our previous guide in order to achieve your physique goals.

8. Set Realistic Goals and Expectations

It’s easy to get caught up in the latest trends or what you see on social media, but remember, everyone’s body is different. Unrealistic slim thick body goals can lead to disappointment, frustration, and even burnout. So, let’s clear up some misconceptions:

• Quick Fixes Don’t Exist: There’s no magic pill or overnight solution. True transformation takes time, consistency, and effort.
• Focus on Progress, Not Perfection: Celebrate the small wins, such as fitting into clothes better or feeling more energetic. It’s these little changes that add up over time.

Here’s the truth none of those Instagram models will tell you: not everyone can achieve the same body type, and that’s okay! Genetics plays a significant role in how our bodies look, and that’s something we can’t control. What’s important is finding what makes you feel good and healthy.

Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app and experience the versatility first-hand!

Slim Thick Body Workout

Now, let’s put everything we’ve discussed into action with a simple yet effective workout plan.

Remember to always warm up before you start your workout and cool down afterward.

Warm-Up (5-10 minutes)

• Jog in place
• Arm rotations
• High knees
• Jumping jacks
• Butt kicks

Workout Plan:

Day 1:

1. Squats – 3 sets of 12 repetitions
2. Lunges – 3 sets of 12 repetitions on each leg
3. Deadlifts – 3 sets of 12 repetitions
4. Glute bridges – 3 sets of 15 repetitions
5. Standing calf raises – 3 sets of 15 repetitions

Day 2: Rest or low-intensity cardio (e.g. brisk walking or cycling)

Day 3:

1. Push-ups – 3 sets of 12 repetitions
2. Bent-over rows – 3 sets of 12 repetitions
3. Shoulder presses – 3 sets of 12 repetitions
4. Bicep curls – 3 sets of 15 repetitions
5. Tricep dips – 3 sets of 15 repetitions

Day 4: Rest or low-intensity cardio (e.g. swimming or dancing)

Day 5:

1. Planks – Hold for as long as possible, rest, and repeat for a total of three rounds
2. Side planks – Hold for as long as possible on each side, rest, and repeat for a total of three rounds
3. Bicycle crunches – 3 sets of 20 repetitions
4. Russian twists – 3 sets of 20 repetitions
5. Leg raises – 3 sets of 15 repetitions

Day 6: Rest or low-intensity cardio (e.g. hiking or yoga)

Day 7: Rest

Cool-Down (5 minutes)

• Stretching exercises for all major muscle groups that were used in the workout.

Remember to listen to your body and adjust the weights or number of reps if needed. As you progress, gradually increase the intensity and frequency of your workouts.

How Can I Get a Slim Thick Diet?

The slim thick diet is similar to a balanced, whole-food diet. It is focused on consuming nutrient-dense foods that fuel your body and support weight loss or muscle gain. A high-protein diet is typically recommended for those who are looking to build muscle while losing fat.

Below is a detailed meal plan to help you get started.

Read more: How Long to Stay in the Fat-Burning Zone for Maximum Fat Loss

Breakfast

Option 1: Omelet and Oats (High-Fat)

• 3-egg omelet with spinach, tomatoes, and feta cheese
• ½ cup of oatmeal topped with berries and a drizzle of honey
• 1 glass of water or green tea

Option 2: Greek Yogurt Bowl (Low-Fat)

• 1 cup of Greek yogurt with a scoop of protein powder
• Topped with granola, sliced almonds, and a handful of mixed berries
• 1 glass of water or herbal tea

Mid-Morning Snack: Fuel Up

• Protein shake made with whey or plant-based protein, almond milk, and a banana
• A handful of mixed nuts for additional healthy fats

Lunch

Option 1: Grilled Chicken Salad

• Grilled chicken breast served over mixed greens, cherry tomatoes, cucumbers, and avocado
• Dressed with olive oil and lemon juice
• 1 whole-grain roll or slice of whole-grain bread

Option 2: Quinoa and Black Bean Bowl

• Quinoa mixed with black beans, corn, bell peppers, and diced avocado
• Topped with lime juice and cilantro
• A side of sweet potato wedges

Afternoon Snack

• Apple slices with almond butter
• A small handful of sunflower seeds

Dinner

Option 1: Baked Salmon with Vegetables

• Baked salmon filet seasoned with herbs
• Side of roasted broccoli and quinoa
• Mixed green salad with a light vinaigrette

Option 2: Turkey Stir-Fry

• Ground turkey stir-fried with bell peppers, onions, and snap peas
• Served over brown rice or whole-grain pasta
• Steamed asparagus on the side

Evening Snack

• Cottage cheese with pineapple chunks
• A few dark chocolate squares for a treat

Hydration

Aim for at least 8-10 glasses of water daily, adjusting based on activity level and climate.

Supplements

Disclaimer: Please contact a medical professional before you start taking any supplements. This is the best way to ensure that what you’re taking is beneficial for your own body. 

• Consider a high-quality protein supplement to meet protein needs, especially post-workout.
• Omega-3 supplements can support overall health and inflammation reduction.
• A multivitamin may help cover any nutritional gaps.

Final Tips

• Focus on whole, unprocessed foods for optimal nutrition.
• Adjust portion sizes based on individual energy needs and progress.

By following this structured diet plan, you can effectively support muscle growth and work toward achieving a slim thick body. Remember, everyone’s bodies respond differently, so it may be necessary to tweak the plan to better suit your personal health and fitness goals.

Explore our previous post, What Foods Help You Get Thick? and discover more foods that will help you get that sleek waist and round butt.

How Can I Lose Weight and Still Be Thick?

Losing weight and maintaining a “thick” figure may seem like conflicting goals, but it’s possible with strength training and the right diet.

Strength training helps build muscle while losing fat and can increase your natural curves. Combine this with a balanced, nutritious diet to fuel your workouts and maintain your desired body shape.

A gradual, sustainable approach is always best for weight loss. Aim to lose 1-2 pounds per week by creating a calorie deficit of 500-1,000 calories per day through diet and exercise (16).

Avoid extreme diets or excessive cardio, as these can lead to muscle loss and a less defined figure.

FAQs

• How can I get thick in 7 days?

Achieving a significantly “thicker” body in just 7 days is unrealistic due to the time that is required for muscle growth and fat redistribution. However, you can kickstart your journey by focusing on high-protein meals, strength training exercises, and adequate hydration. 

Concentrate on compound exercises such as squats and lunges to engage multiple muscle groups and lay a strong foundation for long-term progress.

• Is slim thick genetic?

Your body shape is largely influenced by genetics, which dictates fat distribution and muscle-building potential.

While you can enhance certain areas through diet and exercise, achieving a specific “slim thick” look may be easier for some due to their genetic predispositions. Embrace your unique body type and focus on realistic slim thick body goals that prioritize health and well-being.

• Can a skinny girl get curvy?

Yes, a skinny girl can work toward a curvier physique by incorporating strength training and increasing caloric intake with a focus on nutritious, muscle-building foods. 

Exercises that target the glutes, thighs, and core can help build muscle in specific areas, while a balanced diet supports overall body transformation. Remember, patience and consistency are key.

Our previous blog post explores how to get thicker thighs in detail.

• Is 1 kg of weight gain noticeable?

1 kg of weight gain may not be immediately noticeable, as it can be attributed to fluctuations in water retention, muscle gain, or fat increase. How noticeable it is can vary based on your current body composition and where the weight is distributed. 

Focus on long-term body composition changes rather than short-term weight fluctuations for a healthier approach.

The Bottom Line

A slim thick body is a combination of curves, toned muscles, and overall health. It’s not just about looking good, it’s also feeling confident and strong in your own skin. Remember that small changes can lead to significant results over time, so don’t be discouraged if you don’t see immediate changes. Focus on consistency, balance, and self-love, and your version of a slim thick figure will be uniquely beautiful.