- Tatiana K.
How to get a smaller waist 101 + Grocery list + 30-day smaller waist/ belly fat burner challenge + m
Intro: A lot of people's main issue in regards to losing weight is burning off that belly fat and shrinking their waistlines, so I'm here to help you out! First thing you need to realize , and this applies to losing any type of weight in general, is that your diet is the BIGGEST and most important factor with burning fat. You can do all the crunches you want but if you aren't eating right, then you're just wasting your time! Now most people cringe at the sight of the word "diet" because they assume it means barely eating anything but salads and fruits. Yes salads are healthy and fruits are okayish (given the fact that fruit tends to have a lot of sugar in it), but thats not the approach we're going to take. But you do have to accept that with goals come sacrifices, so you're gonna have to be realistic and understand that you wont get that flat tummy from shoving anything down your throat. But anyways enough with the boring stuff, lets get right into it.
Diet:
These are the absolute best tips I can give for losing belly fat based on personal experience (given the fact that I had to lose the excess belly fat that I gained from my weight-gain journey)
- Cutttt: what does this mean? I mean being cutting off junk food(chips,ice cream,etc), fast food, sugary foods (cookies, cake, candy,etc), soda/sugary juices, and white flour/starch products (white bread, white rice,pasta,potatoes- these are the main foods that distribute fat to your stomach so CUTTEM OFF!). I know this sounds like sacrificing your soul but you'll be so proud of yourself afterwards, just be consistent and don't cheat!
- F.WG.P: So what exactly should you eat? I got 3 magic words for you. Fiber. Whole grains. Protein. These three things are your road to success. Eating foods rich in these are key! but don't get fooled, white bread has 4-5g of protein but its still unhealthy! don't go eating anything just because it has some protein in it. I'm gonna share with you a whole list of foods that are high in fiber/whole grains/protein, and a lot of these foods you might already have at home! but also take this list into consideration next time you go grocery shopping! it will make your life so much easier.
Grocery list/List of high F.WG.P foods:
Fiber:
Berries (strawberries,blueberries,etc)| Any type of beans (black beans -best kind, brown beans,etc)| Avocados| Peas| Nuts (almonds,walnuts,peanuts,etc)| | Spinach| Carrots
Protein:
Eggs| Non-fat milk| Greek Yogurt (a must!)| Whey protein shake (protein powder to make protein shakes)| Salmon (or seafood in general)| Mushrooms| Hummus| Peanuts| Turkey or Chicken breast| Healthy Protein cereal | Peanut butter | Tuna
Whole grains:
100% Whole grain/wheat bread| Brown rice| Wild rice| Oatmeal (high in fiber and protein too!)| Quinoa | Whole-wheat crackers
Other:
Turkey or Ham for sandwiches | Tomatoes | Non-fat cheese | Salad | Green tea and Apple cider vinegar | Apples | Bananas | Plain natural yogurt| Fruit smoothie| Orange juice
*I am not asking you to buy all these things, I'm simply giving you the BEST foods to eat and foods to consider when going grocery shopping.
*Pretty much about everything I listed has a good amount of protein. With every meal you eat, you wanna have some type of protein in there. So just refer to this list for ideas!
*You also want to make sure you're drinking 6-8 glasses of water a day! So drink a glass or bottle of water every 2 hours. WATER IS VITAL. DONT SKIP THIS STEP
*And stop eating before 8:00 or 2hrs before you go to bed. Its a proven fact that you are less likely to lose fat if you eat before you go to bed.
Detox?
Before you start, you wanna get rid of all current toxins or wastes inside of you. During this challenge, it is highly recommended that you drink a detox drink every other day. The detox drink that I used was a homemade recipe with 100% natural apple cider vinegar and Green tea. I made one cup of green tea with one tablespoon of apple cider vinegar and drank it every other day. I added some honey for more taste. You don't HAVE to use this recipe, if you have your own homemade detox drink recipe or have your own detox tea then feel free to use it! :)
Workout:
The best workout for a smaller waist is a combination of HIIT cardio and ab workouts. For those who have no idea what HIIT cardio is, it stands for High Intensity Interval Training, which is different from normal cardio because it's way more intense and fast paced, but lasts in between 15-20mins. Its 10x more effective at burning fat, and it tones your whole body at the same time. Its perfect for trying to lose belly fat without losing your curves. There's plenty of HIIT cardio ab workouts that you can find on YouTube. My favorite exercises for a tiny waist are:
- Russian twists
- Bicycle crunches
- Plank with hip twist
- V-ups
- Reverse crunches
- Side plank
- Burpees
*To make your life easier (if you're doing the challenge) the workout portion is just a collection of the best waist slimming workout videos(that I used because YouTube is life and because simply telling you what exercises to do isn't as effective as just giving you a workout video that shows you how to properly do each exercise and for how long and etc)
Since its a 4 week challenge (but can be extended for longer for more drastic results) , there will be a different workout video for each week to do everyday (if you have a lot of time on your hands and stay home all day you can be extra bold and do it twice a day! morning and evening)
Ready for the challenge?
Disclaimer: This is a great challenge that you can use as a way to get started on your own little fitness journey. How long it takes to start seeing results all depends on how consistent you are. Don't skip any meals, don't skip a workout (the most you can skip is once a week), don't "half-ass" the workout, meaning put in as much effort as you possibly can into it! try your hardest not to cheat, and you can see results in just a week or two! The workout videos consist of youtube workout videos that aren't mine but that helped me personally get my waist snatched. Good luck! For beginners this will definetly be intense. But if you go forth with this, make sure to share your befores and afters with me :) or when you post it, make sure the hashtag #haitianqveeen in your caption!
30-day smaller waist/belly fat burning challenge
Diet: You will eat 4 meals a day with snacks in between. Check out the "grocery list" of healthy foods for ideas of what to eat as your meals. Make sure you're drinking atleast 6-8 glasses of water.If you're curious to know the number you should be staying under , its 1650. That's three 400 calorie meals and two-three 100-150 calorie snacks. Your "meal schedule" should be something like this:
Breakfast
Snack
Lunch
Snack
Dinner
Snack (optional)
If you aren't sure of how to create your meals or what to eat as a snack, here are some suggestions for breakfast, lunch, dinner, and snacks. Of course you can create your own healthy meals, here are just some suggestions.
Best snacks (100-150 calorie snacks)- Check nutrition label to make sure you're staying under 150:
- Greek yogurt
- Nuts
- 1/2 a apple and one Tbsp spoon of Peanut Butter (to put on the slices of apple)
- Whole-wheat crackers with 2 Tbsp of hummus
- Whey protein shake
- Banana sliced up with 2 Tbsp of peanut butter (to put on the slices of banana)
- Apple with berries (or nuts)
- Orange with berries (or nuts)
- Plain natural yogurt with nuts inside
- Half an avocado
- Half a can of tuna with whole-wheat crackers
Breakfast meal ideas (400 calories)- Make sure you aren't going past 400:
-2 egg sandwiches (2 eggs with 2 pairs of whole wheat bread - can add mushrooms, onions, tomatoes, bell peppers, and/or spinach into eggs)
- 1 egg sandwich (1 egg with 1 pair of whole wheat bread) with choice of yogurt, nuts, apple(with 1 Tbsp of peanut butter) or banana(with 1 Tbsp of peanut butter)
- 2 eggs ( can add mushrooms, onions, tomatoes, bell peppers, and/or spinach into eggs) with choices of avocado, nuts, yogurt, glass of orange juice, or banana
- 1 cup of Oats + 1 cup of milk = Oatmeal // with berries
- Fruit smoothie with banana and berries
-1 bowl of protein cereal + banana or apple or orange
Lunch meal ideas( 400 calories)- Make sure you aren't going past 400:
- Salad with cut up chicken, croutons, parmesean cheese, or anything else of your desire in it + plain yogurt/greek yogurt or protein shake
- Tuna sandwich (1 can of tuna with 1 pair of whole wheat bread)+ choice of berries, yogurt, nuts, or protein shake
- Ham/Chicken/Turkey and cheese sandwhich (one pair of whole wheat bread with slice of cheese and meat) + yogurt/greek yogurt (or something else of your choice)
- 2 Ham/Chicken/Turkey and cheese sandwiches
Dinner meal ideas(400 calories)-Make sure you aren't going past 400:
*Make a big pot of brown or wild rice and just eat brown or wild rice as a part of your dinner almost everyday (just a suggestion. I don't be having time to think of some creative elaborate dinner every time I wanna eat dinner lmao)
- Salmon or steamed/grilled chicken and brown rice or wild rice or quinoa
- Chicken breasts with steamed vegetables and spinach
- brown rice or wild rice and black or brown beans + any meat of your choice
- 100% whole wheat pasta
-100% whole wheat tortillas to make burritos with chicken and anything else of your choice in it (mushrooms, tomoatoes, etc)
Everyday workout (15-20 min long workout)
Week one: https://www.youtube.com/watch?v=9ZEgGBfTgiY *Rest for 2 mins/drink water. Then replay video for round 2 (its a 10 min workout so 2 rounds of it adds up to 20 mins.
Week two: https://www.youtube.com/watch?v=1919eTCoESo *Rest for 2 mins/drink water. Then replay video for round 2 (its a 10 min workout so 2 rounds of it adds up to 20 mins.
Week three: https://www.youtube.com/watch?v=2wP1u_RBb3E&t=205s *Only one round of this workout video since its a 15 min long workout :)
Week four: https://www.youtube.com/watch?v=r_J8btnIEKQ&t=16s *THIS IS MY FAVORITE ONE :) ofcourse i gotta save the fun for last. Rest for 2 mins/drink water. Then replay video for round 2. Its a 10 min workout so 2 rounds of it adds up to 20 mins.
*If you're extending this for longer then 4 weeks , reuse the videos :) for example, after week four, for week five do the workout video for week one.
RECAP OF THE RULES FOR THE CHALLENGE:
1. Drink 6-8 glasses of water everyday
2. Drink a detox drink every other day or 3x a week
3. Eat 3 meals a day with snacks in between (Breakfast, Snack, Lunch, Snack, Dinner, Snack)
4. It doesn't matter what time of the day you workout but NEVER workout on a full stomach because your body will be too busy digesting the food instead of burning calories/fat
5. Do the workout video that corresponds with what week you're on every day of that week.
6. No cheat meals........okay one wont kill you but don't cheat when you first start. I encourage you to not cheat but if you do, the worst food you can cheat with is something super high in calories or something super sugary. and absolutely NO soda. Coffee is ight but if you can cut down on coffee that would help!
7. Stay away from sodium. too much sodium = bloating and unwanted fat
8. Don't obsess over the number on the scale. <3
9. Don't forget to make sue you're getting in that F.WG.P!! (fiber, whole grains, protein). Especially protein!
10. Eat something high in protein directly after your workout :)
GOOD LUCK <3 I hope this was helpful :))
