{"id":29844,"date":"2021-11-03T22:55:12","date_gmt":"2021-11-03T22:55:12","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=29844"},"modified":"2025-08-28T18:03:41","modified_gmt":"2025-08-28T18:03:41","slug":"how-to-get-a-smaller-waist","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/","title":{"rendered":"How To Get A Smaller Waist: Tips For Burning Belly Fat And Toning Abs"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#What_Are_the_Risks_of_Carrying_Excess_Fat_Around_Your_Waist\" >What Are the Risks of Carrying Excess Fat Around Your Waist?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#How_Can_You_Get_a_Smaller_Waist\" >How Can You Get a Smaller Waist?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Exercises_for_a_Smaller_Waist\" >Exercises for a Smaller Waist<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Cardio_Exercises\" >Cardio Exercises<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Step-ups\" >Step-ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Swimming\" >Swimming<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Walking_Up_a_Flight_of_Stairs\" >Walking Up a Flight of Stairs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Walking\" >Walking<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Strength_Training_Exercises\" >Strength Training Exercises<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Bicycle_Crunches\" >Bicycle Crunches\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Russian_Twists\" >Russian Twists<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Dumbbell_Side_Bend\" >Dumbbell Side Bend\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Plank_Hip_Dips\" >Plank Hip Dips\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Squats\" >Squats\u00a0<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#How_to_Eat_for_a_Smaller_Waist\" >How to Eat for a Smaller Waist\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Eat_Healthy_Fats\" >Eat Healthy Fats\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Eat_More_Fibrous_Vegetables\" >Eat More Fibrous Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Eat_Protein_for_Every_Meal\" >Eat Protein for Every Meal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Eat_Whole_Grains\" >Eat Whole Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Fresh_Fruit_is_an_Important_Part_of_Your_Diet\" >Fresh Fruit is an Important Part of Your Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Eat_Breakfast_to_Jumpstart_Your_Metabolism\" >Eat Breakfast to Jumpstart Your Metabolism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Drink_Water_Within_30_Minutes_of_Waking_Up\" >Drink Water Within 30 Minutes of Waking Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Limit_Eating_Refined_Grains\" >Limit Eating Refined Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Limit_Sugar_Intake\" >Limit Sugar Intake\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Cut_Alcoholic_Drinks\" >Cut Alcoholic Drinks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Limit_Sugary_Fruit_Juices\" >Limit Sugary Fruit Juices<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Control_Your_Portions\" >Control Your Portions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#You_Can_Eat_What_You_Want_Sometimes\" >You Can Eat What You Want Sometimes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Be_Patient\" >Be Patient<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#How_can_I_lose_5_inches_off_my_waist\" >How can I lose 5 inches off my waist?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Is_your_waist_size_genetic\" >Is your waist size genetic?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Which_exercise_is_best_for_a_slim_waist\" >Which exercise is best for a slim waist?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#Can_the_treadmill_reduce_belly_fat\" >Can the treadmill reduce belly fat?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">You can&#8217;t spot reduce fat in your body, but you can tone and strengthen the muscles underneath, which will give your waist a more defined shape. That\u2019s what this article is all about: <a href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/\">how to get a smaller waist<\/a> by burning belly fat and toning abs. There are two ways you can do this: burn off excess calories with exercise and eat better foods for healthier living.\u00a0<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_a_smaller_waist&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_a_smaller_waist\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">First we\u2019ll discuss what it takes to burn those calories off, then we\u2019ll cover different <a href=\"https:\/\/betterme.world\/articles\/types-of-exercise\/\">types of exercises<\/a> for toning up your abdominal muscles. Then we\u2019ll talk about eating habits for better health and finally provide some meal planning tips so you know what good choices look like in an everyday diet plan.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Risks_of_Carrying_Excess_Fat_Around_Your_Waist\"><\/span><b>What Are the Risks of Carrying Excess Fat Around Your Waist?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It\u2019s not just your self-esteem that\u2019s on the line when you carry excess weight around your waistline.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fat, particularly visceral fat (the type of fat that surrounds and is stored in your abdominal organs), is linked to a number of diseases such as heart disease, stroke, high blood pressure, diabetes, certain types of cancer, and gallstones (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5619737\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_You_Get_a_Smaller_Waist\"><\/span><b>How Can You Get a Smaller Waist?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consume nutrient-dense, low-calorie foods such as whole grains, lean proteins, fruits, and vegetables.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Minimize your intake of processed foods, added sugars, and unhealthy fats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporate core-strengthening exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage in cardiovascular activities, such as brisk walking, running, or swimming.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Indulge occasionally. A realistic diet allows you to enjoy a treat here or there in moderation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Be patient with your progress and be consistent to ensure long-term results.<\/span><\/li>\n<\/ol>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_a_smaller_waist\">Improve your body <\/a> and revamp your life with us!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_a_smaller_waist\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-2.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercises_for_a_Smaller_Waist\"><\/span><b>Exercises for a Smaller Waist<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exercises for a smaller waist involve including both cardiovascular and strength training exercises in your fitness routine.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cardiovascular activities, such as brisk walking, running, or swimming, help <a href=\"https:\/\/betterme.world\/articles\/foods-that-burn-calories\/\">burn calories<\/a> and reduce overall body fat. At the same time, strength training exercises, particularly those that target the core muscles, contribute to a toned and defined midsection.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cardio_Exercises\"><\/span><b>Cardio Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For your abs to show, you need to burn all the visceral fat in your midsection. The good news is that cardio workouts burn a lot of calories while working your body in a way that creates lean muscle (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3544497\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to trim your waistline and make it look smaller without doing ab exercises, you should consider adding some cardio exercises to your regimen. Here are four great options:<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step-ups\"><\/span><b>Step-ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Particularly on stairs or bleachers, step-ups can help strengthen your glutes and calf muscles while also giving you an overall greater workout as they also incorporate the lower back and hamstrings (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/step-up\/vid-20084661\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). To do step-ups on stairs:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on the edge of one step with both feet together facing up the staircase.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place one foot firmly on it so that half your weight is leaning forward above the ground while you hold onto a railing for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push off the floor with your other foot and bring it up to the level of the stairs, then come back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 3 sets of 12 reps for each leg.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Step-ups will help you burn more calories than jogging, but it\u2019s important not to overdo this particular exercise as you\u2019re pushing your weight above a certain limit that can cause severe damage to your bones if it is done incorrectly.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_a_smaller_waist\"> <img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-8.png\" \/><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Swimming\"><\/span><b>Swimming<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">If you have access to a pool, swimming is another form of cardio exercise that targets the entire body while also building lean muscles, which makes it one of the best workouts for women who want a smaller waistline. It helps increase your heart rate without placing too much strain on your joints (<\/span><a href=\"https:\/\/blogs.bmj.com\/bjsm\/2017\/06\/23\/major-new-study-health-benefits-swimming-released\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Walking_Up_a_Flight_of_Stairs\"><\/span><b>Walking Up a Flight of Stairs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">For an everyday cardio workout, try taking the stairs instead of the elevator whenever possible. Most people who live in high-rise buildings don\u2019t even realize how many flights of stairs they climb daily because it\u2019s just a routine to them.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By making a conscious effort to take the stairs every time you go somewhere, you\u2019ll help reprogram your mind so that it associates climbing with burning calories.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Walking\"><\/span><b>Walking<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">If jogging is one of the best exercises for weight loss, walking is certainly up there too. Instead of focusing on intensive cardio exercises during your workouts, try low-impact ones such as walking to burn more calories (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/walking-for-good-health\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While it doesn&#8217;t seem like you&#8217;re doing much, this type of exercise actually requires a good amount of strength in the legs and core muscles as it takes time for your body to adjust.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/menopause-belly\/\"><i>Tackling Menopause Belly: Strategies for a Trim Waistline in 2023<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_a_smaller_waist\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-8-1.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Strength_Training_Exercises\"><\/span><b>Strength Training Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Once your cardio exercises have helped burn more calories than usual and your waistline has started to shrink, it\u2019s time to incorporate some strength training into the mix to tighten up this area (<\/span><a href=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/strength-training\/g34022750\/exercises-waist\/\"><span style=\"font-weight: 400;\">t<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Women who are interested in getting a smaller waist should consider trying any one of these five moves:\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bicycle_Crunches\"><\/span><b>Bicycle Crunches\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Bicycle crunches are one of the best strength training exercises that target the abs, obliques, lower back, and even your hip flexor muscles (<\/span><a href=\"https:\/\/www.spotebi.com\/exercise-guide\/bicycle-crunches\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). You can do this exercise just about anywhere, but it\u2019s particularly effective if you do it on a mat.\u00a0\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on your back, legs extended straight toward the ceiling, and arms resting along the sides of your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring both knees into your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pretend you\u2019re pedaling a bicycle by extending one leg while contracting your abs to curl up your spine at the same time.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 12 reps for each side.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_a_smaller_waist\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/elevated-bicycle-band.png\" \/><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Russian_Twists\"><\/span><b>Russian Twists<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Russian twists are another great way to work on your obliques and lower back muscles. To do Russian twists:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit with bent knees and your feet pressed firmly into the floor, holding your hands next to your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit back slightly, keeping your spine straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you twist to the left, punching your right arm over to the left side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale back to center, and then perform for the opposite side.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_a_smaller_waist\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/13.png\" \/><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbell_Side_Bend\"><\/span><b>Dumbbell Side Bend\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The dumbbell is one of the most effective pieces of equipment for toning your obliques, particularly when it is used in conjunction with side bends. To do this exercise:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand and stand with your feet shoulder-width apart with your knees slightly bent.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remaining upright with your back straight, lean at waist level toward whichever side you have the weight in your hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 12 reps before switching sides.<\/span><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_a_smaller_waist\">\u00a0<\/a><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plank_Hip_Dips\"><\/span><b>Plank Hip Dips\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Plank hip dips are great strength training exercises for getting a smaller waist (<\/span><a href=\"http:\/\/www.ijmhr.org\/ijpr.4.3\/IJPR.2016.124.html\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). To do them, you\u2019ll need to start in the plank position with your arms extended underneath your shoulders and your body lifted off the ground. To perform this exercise:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a low plank position, your body should be in a straight line, your elbows bent and beneath your shoulders, and your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rotate your hips to the right and dip your body almost to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side. Continue alternating sides until you\u2019ve completed one set.<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Squats\"><\/span><b>Squats\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Last but not least are squats, which are effective for toning your entire body while getting rid of excess fat, including that which is on or near the waistline.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Squats also help with weight loss by strengthening and toning muscles all over the body, which makes it easier for you to burn more calories during physical activities (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6050697\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). To do this exercise:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart with the toes pointed forward or slightly outward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep both knees in line with each toe throughout the movement while you push your hips back and bend at the knee joints until your thighs are parallel to the floor.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_a_smaller_waist\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/squat-band.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Eat_for_a_Smaller_Waist\"><\/span><b>How to Eat for a Smaller Waist\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To lose fat and tighten muscles, it\u2019s important to eat a healthy diet.\u00a0 Reducing certain items in your diet can also help you reduce the circumference of your midsection. Here are some tips on how to eat for a smaller waist size.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_Healthy_Fats\"><\/span><b>Eat Healthy Fats\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fats are satiating and encourage the building of muscle (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5577766\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Some healthy fats include fish oil, flaxseeds, extra virgin olive oil, and avocado. They can be added to shakes or even used in cooking to add flavor without all the calories from fat.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_More_Fibrous_Vegetables\"><\/span><b>Eat More Fibrous Vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Vegetables that are high in fiber but low in calories are great for helping you achieve a smaller waist size (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). They include vegetables such as carrots, cucumbers, broccoli, and spinach. Fiber holds water, so these<a href=\"https:\/\/betterme.world\/articles\/types-of-vegetables\/\"> types of vegetables<\/a> will help reduce bloat around the midsection.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_Protein_for_Every_Meal\"><\/span><b>Eat Protein for Every Meal<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is incredibly important as it preserves muscle mass while you lose weight. Eating protein for every meal will make it easier to maintain a strong core while you\u2019re slimming (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523274274?via%3Dihub\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_Whole_Grains\"><\/span><b>Eat Whole Grains<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whole grains are another dietary staple when it comes to eating for a smaller waist size. The whole grain retains the outer layer that contains many essential nutrients. Foods containing whole grains include barley, brown rice, oatmeal, and quinoa.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_a_smaller_waist\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fresh_Fruit_is_an_Important_Part_of_Your_Diet\"><\/span><b>Fresh Fruit is an Important Part of Your Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fruits are high in fiber, so they keep you feeling full for longer than other carbohydrate sources. Other benefits of fruit include antioxidants, which may help prevent cancerous cells from growing in your body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_Breakfast_to_Jumpstart_Your_Metabolism\"><\/span><b>Eat Breakfast to Jumpstart Your Metabolism<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Starting your day with a healthy breakfast will help you lose weight and prevent obesity as this jumpstarts your metabolism.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies have shown that people who eat breakfast every morning are less likely to be obese than those who do not eat it as they have an easier time controlling their hunger throughout the day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4310153\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_a_smaller_waist\">experience the fun side of fitness <\/a> and dieting with BetterMe!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Drink_Water_Within_30_Minutes_of_Waking_Up\"><\/span><b>Drink Water Within 30 Minutes of Waking Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/the-importance-of-drinking-water-reasons-and-tips\/\">Drinking water<\/a> as soon as you wake up will kickstart your metabolism and get things moving through your digestive system for better bowel movements and reduced bloating (<\/span><a href=\"https:\/\/academic.oup.com\/jcem\/article\/88\/12\/6015\/2661518\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). Start each day with 16 ounces of water.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you wish, you can add some lemon to give it a little flavor. Drinking enough water every day may prove difficult for some, so be sure to add it slowly throughout the day.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Limit_Eating_Refined_Grains\"><\/span><b>Limit Eating Refined Grains<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Refined grains, such as white bread and pasta, break down into sugar very quickly as they have been processed. Sugar increases insulin levels in the body, which can lead to increased fat storage around the stomach, hips, and thighs (<\/span><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/the-sweet-danger-of-sugar\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best way of losing belly fat is by completely avoiding refined carbohydrates such as white breads and pastas or severely limiting them.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Limit_Sugar_Intake\"><\/span><b>Limit Sugar Intake\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Excess sugar causes insulin to increase, which leads to increased fat storage, particularly around the waist (<\/span><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/the-sweet-danger-of-sugar\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only should you cut out added sugar, you should also limit your intake of fruit juice as it has a high glycemic index and causes the same problems as refined sugars.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_a_smaller_waist\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-7.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cut_Alcoholic_Drinks\"><\/span><b>Cut Alcoholic Drinks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Consuming alcohol can cause an increase in belly fat due to consuming excess calories that are not burned off through exercise, which inhibits metabolism and causes water retention (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/Alcohol-and-weight-gain\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Limit_Sugary_Fruit_Juices\"><\/span><b>Limit Sugary Fruit Juices<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Grapefruit, apple, pineapple, and orange juices all have a high glycemic index level as they contain a lot of sugar. Eating a diet that has a low glycemic index will help burn off excess fat around your stomach area without negatively affecting your strength training goals (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12498625\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Control_Your_Portions\"><\/span><b>Control Your Portions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You should plan to consume six small meals a day instead of three large ones. This works by keeping your metabolism going all day long and prevents it from slowing down during a meal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re starting this plan, you should eat a little less than usual at every meal until you become accustomed to eating smaller amounts more regularly throughout the day.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"You_Can_Eat_What_You_Want_Sometimes\"><\/span><b>You Can Eat What You Want Sometimes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As long as what you eat is nutritionally balanced with lots of protein and vegetables while limiting the amount of simple sugars and <a href=\"https:\/\/betterme.world\/articles\/refined-carbs\/\">refined carbs<\/a>, you can eat your favorite foods every now and then too.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some good choices include brown rice, oats, and sweet potatoes. They offer much more nutritional value than sugary treats that only provide empty calories.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Be_Patient\"><\/span><b>Be Patient<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You won&#8217;t get smaller overnight and it will take time to lose weight and inches off your waist. Stick with the plan and you\u2019ll be amazed by how quickly it works!<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/hourglass-figure-diet\/\"><i>Hourglass Figure Diet &#8211; What To Eat for a Smaller Waist<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_a_smaller_waist\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-3-3.png\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_lose_5_inches_off_my_waist\"><\/span><strong>How can I lose 5 inches off my waist?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You can lose 5 inches off your waist by cleaning up your diet, controlling your portions, and committing to a weight loss workout for at least 2-3 years (<\/span><a href=\"https:\/\/www.fitandwell.com\/how-to\/get-a-slim-waist\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s why:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You didn\u2019t gain those extra inches overnight, so you also won\u2019t lose them overnight. It\u2019s about making sustainable changes to your lifestyle, rather than quick fixes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">5 inches off your waist is a significant goal that requires consistency and patience.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The first step toward shedding those inches is adopting a healthy diet. This doesn\u2019t mean you need to starve yourself or cut out whole food groups entirely. It actually means eating a balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Portion control is key here and it\u2019s important to remember that it\u2019s not just about what you eat, but how much you eat (<\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/proceedings-of-the-nutrition-society\/article\/understanding-the-science-of-portion-control-and-the-art-of-downsizing\/4B2368D8692A17995D4DC6E312832DDC\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Next comes exercise. Cardiovascular exercises, such as running or cycling, are great for burning calories and fat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3544497\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). However, don\u2019t forget about strength training. Building muscle can help boost your metabolism, which makes it easier for you to lose weight (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_your_waist_size_genetic\"><\/span><strong>Is your waist size genetic?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Waist size is influenced by both genetics and lifestyle factors. While some people may be genetically predisposed to carry more weight around their waists, lifestyle choices such as poor diet and lack of exercise can also play a significant role in waist size.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_exercise_is_best_for_a_slim_waist\"><\/span><strong>Which exercise is best for a slim waist?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The best exercise for a slim waist is any exercise that results in fat loss &#8211; there is no one specific exercise that targets weight loss in a specific area. Instead, you should focus on a combination of cardio and strength training to help decrease overall body fat, including that around the waist.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, exercises that target the core muscles, such as planks and Russian twists, can also help create a more defined waistline.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_the_treadmill_reduce_belly_fat\"><\/span><strong>Can the treadmill reduce belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, regular treadmill workouts can help reduce belly fat. Cardiovascular exercises are effective for burning calories and fat, and this can lead to a decrease in belly fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To see results more quickly, you should increase the intensity of your treadmill workouts or incorporate interval training. However, it\u2019s important to remember that spot reduction is not possible, so while the treadmill can help reduce overall body fat, it won\u2019t target specific areas such as the waist.<\/span><\/p>\n\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_a_smaller_waist&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_a_smaller_waist\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing weight quickly is not an easy goal, but losing fat around your stomach (aka ab flab) is something that can happen, even for men.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to get rid of belly fat, it takes commitment, consistency, choosing a proper diet, and regular cardio exercises such as running or cycling. You will also need to watch the amount of calories you ingest every day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Burning enough calories while restricting your calorie intake will help burn off excess fat that is stored in your gut. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You can&#8217;t spot reduce fat in your body, but you can tone and strengthen the muscles underneath, which will give your waist a more defined shape. That\u2019s what this article is all about: how to get a smaller waist by burning belly fat and toning abs. There are two ways you can do this: burn [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":73032,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[58,76],"tags":[],"coauthors":[125],"class_list":["post-29844","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-abs-workouts","category-weight-management"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Get A Smaller Waist: Tips For Burning Belly Fat And Toning Abs - BetterMe<\/title>\n<meta name=\"description\" content=\"Wondering \u2605 HOW TO GET A SMALLER WAIST? \u27a4 Here are the best diet and exercise tips to get you started.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Get A Smaller Waist: Tips For Burning Belly Fat And Toning Abs\" \/>\n<meta property=\"og:description\" content=\"Wondering \u2605 HOW TO GET A SMALLER WAIST? \u27a4 Here are the best diet and exercise tips to get you started.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-28T18:03:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/How-To-Get-A-Smaller-Waist_-Tips-For-Burning-Belly-Fat-And-Toning-Abs-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/40070545a378004abce13b4277b499b7\"},\"headline\":\"How To Get A Smaller Waist: Tips For Burning Belly Fat And Toning Abs\",\"dateModified\":\"2025-08-28T18:03:41+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/\"},\"wordCount\":2337,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/How-To-Get-A-Smaller-Waist_-Tips-For-Burning-Belly-Fat-And-Toning-Abs.png\",\"articleSection\":[\"Abs Workouts\",\"Weight Management\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">You can't spot reduce fat in your body, but you can tone and strengthen the muscles underneath, which will give your waist a more defined shape. That\u2019s what this article is all about: <a href=\\\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/\\\">how to get a smaller waist<\/a> by burning belly fat and toning abs. There are two ways you can do this: burn off excess calories with exercise and eat better foods for healthier living.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_a_smaller_waist\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">First we\u2019ll discuss what it takes to burn those calories off, then we\u2019ll cover different <a href=\\\"https:\/\/betterme.world\/articles\/types-of-exercise\/\\\">types of exercises<\/a> for toning up your abdominal muscles. Then we\u2019ll talk about eating habits for better health and finally provide some meal planning tips so you know what good choices look like in an everyday diet plan.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are the Risks of Carrying Excess Fat Around Your Waist?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">It\u2019s not just your self-esteem that\u2019s on the line when you carry excess weight around your waistline.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Fat, particularly visceral fat (the type of fat that surrounds and is stored in your abdominal organs), is linked to a number of diseases such as heart disease, stroke, high blood pressure, diabetes, certain types of cancer, and gallstones (<\/span><a ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/\",\"name\":\"How To Get A Smaller Waist: Tips For Burning Belly Fat And Toning Abs - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/How-To-Get-A-Smaller-Waist_-Tips-For-Burning-Belly-Fat-And-Toning-Abs.png\",\"dateModified\":\"2025-08-28T18:03:41+00:00\",\"description\":\"Wondering \u2605 HOW TO GET A SMALLER WAIST? \u27a4 Here are the best diet and exercise tips to get you started.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/How-To-Get-A-Smaller-Waist_-Tips-For-Burning-Belly-Fat-And-Toning-Abs.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/How-To-Get-A-Smaller-Waist_-Tips-For-Burning-Belly-Fat-And-Toning-Abs.png\",\"width\":1920,\"height\":1200,\"caption\":\"Morning Exercise Routine\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Abs Workouts\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/abs-workouts\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"How To Get A Smaller Waist: Tips For Burning Belly Fat And Toning Abs\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/40070545a378004abce13b4277b499b7\",\"name\":\"Eve Chalicha\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/226167ff30adba34e5ac8f0e41f87ac6\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png\",\"caption\":\"Eve Chalicha\"},\"description\":\"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How To Get A Smaller Waist: Tips For Burning Belly Fat And Toning Abs - BetterMe","description":"Wondering \u2605 HOW TO GET A SMALLER WAIST? \u27a4 Here are the best diet and exercise tips to get you started.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/","og_locale":"en_US","og_type":"article","og_title":"How To Get A Smaller Waist: Tips For Burning Belly Fat And Toning Abs","og_description":"Wondering \u2605 HOW TO GET A SMALLER WAIST? \u27a4 Here are the best diet and exercise tips to get you started.","og_url":"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-08-28T18:03:41+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/How-To-Get-A-Smaller-Waist_-Tips-For-Burning-Belly-Fat-And-Toning-Abs-1024x640.png","type":"image\/png"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/40070545a378004abce13b4277b499b7"},"headline":"How To Get A Smaller Waist: Tips For Burning Belly Fat And Toning Abs","dateModified":"2025-08-28T18:03:41+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/"},"wordCount":2337,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/How-To-Get-A-Smaller-Waist_-Tips-For-Burning-Belly-Fat-And-Toning-Abs.png","articleSection":["Abs Workouts","Weight Management"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">You can't spot reduce fat in your body, but you can tone and strengthen the muscles underneath, which will give your waist a more defined shape. That\u2019s what this article is all about: <a href=\"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/\">how to get a smaller waist<\/a> by burning belly fat and toning abs. There are two ways you can do this: burn off excess calories with exercise and eat better foods for healthier living.\u00a0<\/span>\r\n\r\n<span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_a_smaller_waist\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">First we\u2019ll discuss what it takes to burn those calories off, then we\u2019ll cover different <a href=\"https:\/\/betterme.world\/articles\/types-of-exercise\/\">types of exercises<\/a> for toning up your abdominal muscles. Then we\u2019ll talk about eating habits for better health and finally provide some meal planning tips so you know what good choices look like in an everyday diet plan.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are the Risks of Carrying Excess Fat Around Your Waist?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">It\u2019s not just your self-esteem that\u2019s on the line when you carry excess weight around your waistline.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Fat, particularly visceral fat (the type of fat that surrounds and is stored in your abdominal organs), is linked to a number of diseases such as heart disease, stroke, high blood pressure, diabetes, certain types of cancer, and gallstones (<\/span><a ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/","url":"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/","name":"How To Get A Smaller Waist: Tips For Burning Belly Fat And Toning Abs - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/How-To-Get-A-Smaller-Waist_-Tips-For-Burning-Belly-Fat-And-Toning-Abs.png","dateModified":"2025-08-28T18:03:41+00:00","description":"Wondering \u2605 HOW TO GET A SMALLER WAIST? \u27a4 Here are the best diet and exercise tips to get you started.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/How-To-Get-A-Smaller-Waist_-Tips-For-Burning-Belly-Fat-And-Toning-Abs.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/How-To-Get-A-Smaller-Waist_-Tips-For-Burning-Belly-Fat-And-Toning-Abs.png","width":1920,"height":1200,"caption":"Morning Exercise Routine"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/how-to-get-a-smaller-waist\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Abs Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/abs-workouts\/"},{"@type":"ListItem","position":5,"name":"How To Get A Smaller Waist: Tips For Burning Belly Fat And Toning Abs"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/40070545a378004abce13b4277b499b7","name":"Eve Chalicha","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/226167ff30adba34e5ac8f0e41f87ac6","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","caption":"Eve Chalicha"},"description":"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/29844","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=29844"}],"version-history":[{"count":3,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/29844\/revisions"}],"predecessor-version":[{"id":81125,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/29844\/revisions\/81125"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/73032"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=29844"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=29844"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=29844"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=29844"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}