� Eat foods with low carbs

� Eat foods with healthy fats such as essential fatty acids � omega 3 and omega 6

� Drink tons of water. Drink at least two glasses before each meal.

� Eat foods high in protein and fiber � nuts are a great source of protein and
excellent to snack on

� Avocados � They are known as natural belly fat burners

� Vegetables � yes we all avoid them, but they are amazing, you gain nothing but
lose inches on your waist

� A small amount of dark chocolate daily also helps to reduce inches from your
waist

� Oatmeal

� Green tea � is an antioxidant that will flush your body and get rid of toxins and
increase fat burning.

� Along with some basic waist exercises, you will be able to see the inches around
your waist just melt off.

EATING THE RIGHT FOODS

REDUCE CALORIES

It�s a fairly obvious point, but if you want to reduce your waist size, you need to
reduce the amount of calories you consume. Weight loss is an obvious equation: You
need to burn more than you take in, and exercise burns fewer calories than many
people think.

� It takes a caloric deficit of 3,500 to lose a single pound. Many studies have
found that if you keep a food diary in which you list what you eat every day, with
the number of calories consumed, you will be more likely to eat less.

� Use online calorie counters to figure out the number of calories in everything
you eat. Pay careful attention to condiments, like salad dressing, that might
contain more calories than you think. Even eating 100 fewer calories per day will
make a difference over time.

� Running is a great way to burn calories. Try to work toward running for 30
minutes at least three times a week. You can alternate walking and running until
you�re stronger. [2] If you could jog 20 miles per week, you could lose a lot of
belly fat in 6 months� time.

EAT MORE PROTEIN AND FIBER

You will eat less if you eat protein-heavy meals because they make you feel fuller.
You should make sure you eat a high-protein breakfast, especially. Don�t skip
breakfast. You could increase your weight loss rate by 25 percent if you switch to
a high-protein diet.

� Remember that 80 percent of losing weight (including around your waist) needs to
come from diet, not exercise. [4]

� Eggs, tuna fish, vegetables, salads, almonds, apples, and lean meats are good
choices. If you find it hard to clean up your diet, remember that having a waist
over 34.5 inches means you�re at higher risk for a series of ailments, including
heart disease, diabetes, and high blood pressure. And you simply will not shrink
your waist dramatically without a decent diet. [5]

� Try to limit how much dairy you eat. Foods that you should fill your diet with
include skinless chicken, brown rice, and broccoli. These are good for the waist.

� If you can pull it off, try to eat at least one-third of your overall diet raw.

AVOID STARCH AND SUGAR

The problem with starches and sugar is that they raise the levels of insulin
production. This hormone is associated with larger waist size. So you need to weed
starch and sugar out of your diet. Avoid refined carbohydrates (foods made out of
white flour won't help your waist).

� Be aware that high sugar foods can contribute to belly bloat, and some of them
are foods you might assume are healthy, like beans, potatoes, and bananas.

� The other problem with sugar and starch is that you will end up with high
calories and less satisfaction. These are basically empty calories with little
nutritional value. Examples include doughnuts, French fries, and white bread.

� Look at labels, and weed fructose out of your diet. Fructose makes it a lot
harder to lose weight. It�s found in a lot of processed foods and drinks, and you
should limit your intake of it to less than 15 grams per day. Some foods that are
considered healthy but have a lot of fructose in them can include enhanced water,
yogurt, and some foods labeled as diet foods.

DON�T DRINK FIZZY DRINKS

Even if the carbonated drink you typically reach for is a diet version, it can be
problematic for your waist size.

� Fizzy drinks increase the amount of gas in your intestinal system. In addition,
some diet drinks contain sweeteners which the body has trouble breaking down. Both
of these things contribute to larger waist size.

� Instead, drink water (you need to drink water throughout the day, as it will also
increase your metabolism). And try drinking peppermint tea. If you must drink
alcohol, red wine in moderation is a better choice than beer.

� Another reason to drink more water is because people often mistake dehydration
for hunger. So, if you feel hungry, try guzzling a bottle of water instead.

TRY EATING COCONUT OIL

There are many reasons to eat coconut oil. One of them is because it burns
abdominal fat, as well as boosting your metabolism.

� Coconut oil contains acid that makes the body feel more full. So studies have
found that people ate fewer calories when they started eating coconut oil daily.
Coconut oil metabolizes very fast in your body.

� Some studies have found that coconut oil reduces the size of the waist and belly
fat.

DOING THE RIGHT EXERCISES

TRY WAIST TURN AND CURLS

Make sure the exercises you choose specifically target the waist. Avoid doing the
old-style crunch. It can damage your spine.

� Stand with a pole between your shoulders. Keep your back straight, and your feet
apart. Twist your waist from side to side while looking straight ahead. See how
many rotations you can do. Try to do as many as 50 rotations.

� Instead of a crunch, try a curl. Lie on your back. Your hands should be palm
down. Tuck them under your back. Bend your knees and lift your head and shoulders �
but only a bit.

TRY HOOPING

If you get bored with typical exercises, why not buy a hula hoop? If you hoop for
just a few minutes a day, you will end up with a smaller waist. [9]

� Even hula hooping for 10 minutes a day has been found to reduce waist size! You
can also burn 100 calories a day just with a few minutes of daily hula hooping.

� To hoop better, keep your back straight, bring the hoop against your back when
you start hooping, and try not to turn your hips too much. Put your right foot
slightly before the left. Spin the hoop counter clockwise and then shift your hips
from front to back to keep the hoop moving. You need to keep your core engaged,
making the hoop stay above your hips.

� One study found that hooping for 30 minutes, three times a week took 3-6 inches
off the waist in just a month.

WAIST TRAINING

If exercise isn�t cutting it for you, you could try the latest celebrity trend:
Waist training. Jessica Alba is among the celebrities who have tried this
technique, which she did to help regain her figure after having a baby.

� Basically waist training means you wear a corset on a daily basis. Buy a waist
trainer (or corset, or waist cincher) that has flexible bones in it, so you can
breathe. Don�t expect instant results, though. Waist training can take months to be
visible.

� You could also try buying a waterproof cord you wear underneath your clothes
around your waist, and you tighten it as you lose weight. This will help you
realize when your stomach is expanding.

AIR BICYCLE

Another great exercise to get your waistline trimmed and toned. Using a mat lie
down on your back. Put your hands behind your head and lift. Don�t strain your
shoulders. Use your abs to keep your head up. Now bring your left knee to your
right shoulder and hold your right leg straight out. Switch legs, repeat this at
least 15 times.

DONKEY KICKBACKS

As far as exercises to lose belly fat and reduce waistsize are concerned, donkey
kickbacks are wonderful.
Kneeling on all fours, tuck your toes underneath, like you are ready to take off in
a race. Keep your back straight. Tighten your abs and lift both knees off the
floor. Then kick one leg out straight back. Hold for a couple of seconds. Bring the
leg back and do the same to the other leg. Repeat process on both legs ten times
each.

LOW BELLY LEG REACH

Rest on your back and raise your legs to 90 degrees. Hold the position for 5
seconds while squeezing your lower belly (tightening the abs). Then lower the legs.
Raise them again and repeat the process 10-15 times doing two reps.

One of the most important things to keep in mind is that even if you can�t do any
major exercise, try to remain active. Walk, even if it means parking further from
work to walk 10 minutes both ways. Taking breaks while working at your desk to
stretch and walk around also helps avoid snacking and gaining weight.

SLEEP & REDUCE STRESS

How to reduce your waist size fast at home with sleep? As strange as it may seem,
sleep does affect your waistline. Experts have said that insomnia and sleeping less
actually make you gain weight. It is not because you tend to eat more or drink more
sugary drinks, but because you are tired. There are actual scientifically proven
hormonal reasons why lack of sleep increases your weight around the stomach.

When you get a full night�s sleep, which is 7-8 hours, your body gets to rest. This
also includes the production of hormones. When you sleep, the production of
hormones slows down including the hormone that triggers hunger in the body. When
you sleep, the production of the growth hormone and ones that help the body recover
from tiredness are at their peak. These hormones burn fat, which your body cannot
do efficiently if you don�t get enough rest.

Experts have said that when you don�t get enough sleep or are an insomniac, your
stress levels spike. This leads the body to produce cortisol, which is reported to
be associated with waist size. The more cortisol there is in your body, the bigger
your waist will get.

Keep in mind that stress can also increase weight, resulting in a growing waist
size. Get enough sleep and learn how to control your stress levels, so they do not
start effecting you physically. Live a healthy lifestyle and you will notice that
not only are you burning away the waistline fast but, you are beginning to feel
better overall. You will feel like you have more energy and feel stronger like you
can tackle anything that comes your way.

These are some of the simplest tips on how to reduce waist size fast at home.
Straightforward and easy to do. Good luck on getting to your dream waist size.