Getting a smaller waist is a popular fitness goal - here are some key points to consider

Many of my clients ask for help in gaining a slimmer waistline, so I've put together a blog article below on some key points to consider around this fitness goals.

Firstly, it is worth noting that where people store fat can be different. You might be predisposed to carrying more weight around your thighs and bum or, it could be around your tummy area.

If you're a healthy weight but would like a smaller or more toned waist then a PT can help develop a programme to achieve this goal as part of a well-rounded fitness routine that will help you achieve the right body composition for you. The programme will likely include strength training and cardio or HIIT.

If you're carrying excess weight, the training programme will have a different approach.

Here are some top dietary tips to consider:

1. Review your diet and make tweaks to ensure that it is balanced and healthy with minimal processed and sugary foods.

2. To loose weight safety you should aim for 1-2 pounds a week which is a 500 calorie reduction per day.

3. Up your protein intake which will keep you fuller for longer and help repair muscles.

4. Switch to unrefined carbs like brown rice, bread and pasta, but don't cut them out all together as they provide valuable energy.

5. Focus on fibre - eating soluble fibre foods such as whole grains will reduce your appetite and keep you feeling fuller for longer as they absorb water and nutrients in your gut.

6. Monitor your portion size - this will ensure you have the right balance of all food groups and remain in a calorie deficit.

Here are some tips on exercise to achieve a slimmer waist:

1. Don't make the focus ab exercises like sit-ups etc as these alone won't achieve the results you are seeking.

2. A balance of good nutrition, metabolic conditioning, strength training including whole-body exercises, and cardio will speed up your metabolism and burn calories and fat.

3. Move more - get up from your desk and dance for a minute to your favourite tunes! Take the lift not the stairs, go for a walk round the block do some stretches.

Other things to consider are:

1. The menopause - women find it harder to keep a slimmer tummy post menopause.

2. Stress makes it harder to loose weight so finding ways of minimising stress is key.

3. Genetics have a large part to place in body composition so keep the focus on achieving a strong core rather than gaining a pancake flat tummy or 6 pack.

I hope you have found this article useful - if you have any questions please get in touch, I am happy to help.