alright your thinking about this too much...stressing will only raise cortisol levels which will make you fatter so relax...wat u need is a plan to follow for 8- 12 weeks...as you're already at 65cm which i think is pretty tiy anyway, it's gonna be a hard and slow process to lose 5% of it...u need to get a solid diet plan together and follow it at least 90% of the time...i would only measure your waist every 7 days at the same time of the day each time at the exact same spot (belly button)...measuring every day isn't good for the head...if you break it down a 4cm loss will be most noticably different and as stae dmay take 8 - 12 weeks...it's best to ose it slowly and maintain it than to lose it quickly and regain it with interest...at 8 weeks you will have to .5cm every week which is not much on a weekly scale but over 8 weeks 4cm is a big loss...do u follow me? go to rich-fit.com and look at my diet plan on there to see what u should aim at, that's wat i actually eat everyday mostly
Hey! Please Help: Thinner waist!
- Thread starter densy88
- Start date
You PM'ed me and asked me to respond here on this thread so here I am 
First, the 5 tips you want are below. But before I post them I have to say that if you're measuring your waist and adjusting your eating/workout plan based on the 1 cm increase... that's not good.
You said (in the PM) that you wanted to lose 5 pounds, but hopefully keep your hip/butt size. You cannot reduce the size of your waist. You can get rid of extra fat around the waist.
To do that you MUST eat enough! No starving. No severe calorie cutting. Here are the tips:
1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.
2) Drink a cup of water at each meal.
3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.
4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.
5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can head over
All of the above things combined will result in fat loss.
First, the 5 tips you want are below. But before I post them I have to say that if you're measuring your waist and adjusting your eating/workout plan based on the 1 cm increase... that's not good.
You said (in the PM) that you wanted to lose 5 pounds, but hopefully keep your hip/butt size. You cannot reduce the size of your waist. You can get rid of extra fat around the waist.
To do that you MUST eat enough! No starving. No severe calorie cutting. Here are the tips:
1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.
2) Drink a cup of water at each meal.
3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.
4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.
5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can head over
All of the above things combined will result in fat loss.