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How to Shrink Your Waist Fast

author image Nicki Howell
Nicki Howell started her professional writing career in 2002, specializing in areas such as health, fitness and personal finance. She has been published at health care websites, such as HealthTree, and is a ghostwriter for a variety of small health care organizations. She earned a Bachelor of Science in business administration from Portland State University.
How to Shrink Your Waist Fast
High intensity activity helps burn waist fat quicker.

Waist fat increases your risk for serious health issues, such as colorectal cancer, Type 2 diabetes and stroke. If you want to shrink your waist fast, you can’t focus on spot training. You need to increase fat burning through cardio activity, strength training and diet modifications. Together, these changes will help you shrink your waist quickly.

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Step 1

Select a goal.
Select a goal. Photo Credit: Liquidlibrary/liquidlibrary/Getty Images

Select your fat loss goal. The fastest fat loss recommended is 2 lbs. weekly, recommends MedlinePlus. To accomplish this goal, you will need to burn 1,000 daily calories through dietary changes and increased activity. For example, you might burn 400 calories with exercise and reduce your calorie intake by 600.

Step 2

Vigorous activities such as racquetball
Vigorous activities such as racquetball Photo Credit: Jupiterimages/ Images

Complete vigorous activity. Vigorous activity helps you burn calories quicker. For example, walking burns only 298 calories an hour for a 1 lb. person. However, select jogging and burn 598 calories an hour. Other activities that shed high amounts of calories include playing racquetball, jumping rope and hiking.

Step 3

Combine a hard walking routine with intervals jogging.
Combine a hard walking routine with intervals jogging. Photo Credit: Jupiterimages/Goodshoot/Getty Images

Use an interval training approach. If burning waist fat with vigorous activity is too difficult, an interval training approach will help. Start out with a moderate activity, like walking. After a few minutes, rotate to a vigorous type of activity, such as jogging. Continue rotating between the two activities during your workout session.

Step 4

Tone your body with the "squat with twist" exercise.
Tone your body with the "squat with twist" exercise. Photo Credit: Mike Powell/Digital Vision/Getty Images

Tone your waist with the "squat with twist" exercise. Start out in a standing position. With your feet spread about shoulder-width apart, lower into a squat. At the bottom of your squat, contract your core muscles and twist to your left. Return to your starting position and repeat eight to 12 times on each side of your body. You need at least two strength-training sessions weekly.

Step 5

Revamp your diet with fruits, vegetables and whole grain foods.
Revamp your diet with fruits, vegetables and whole grain foods. Photo Credit: Eising/Photodisc/Getty Images

Revamp your diet. Select foods that contain fewer calories and allow you to feel satisfied. For example, fruits, vegetables and whole-grains are high in fiber, which take longer to digest. Also, switch to low-fat versions of your favorite dairy products and lean protein.

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