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4 Secrets to a Smaller Waist

TC1|4 Secrets to a Smaller Waist

Small Waist


I’m not about to tell you to do 50 crunches before bed for the next 30 days. Nor am I going to tell you about a revolutionizing product that will burn fat for you.

This isn’t a scam. This isn’t a shortcut. 

You’re going to have to work. If it was easy, everyone would be their absolute fittest. So how bad do you want it? How bad do you want to feel your very best? How much longer are you going to put off living in the body you deserve?

In today’s article, I’m going to give you 4 secrets I’ve personally used to slim my waist.

Let’s get started:


Before you let out that heavy sigh and roll those eyes… stay with me. Fact: when you’re under-rested – in other words physically stressed, you retain water. Your body sits in a mode called fight or flight. You also disrupt your digestion. You are human. You need rest. So get more sleep.

Aim for 8 hours 5 times a week

Whatever reasoning you’ve got for not sleeping enough, there IS a solution. This might take some trial and error to find out why you’re under-rested. The cause is different for every one of us. Make this more a priority and I can guarantee, you will see a noticeable change in your physical appearance the better rested you are. 


If you’ve ever looked into losing weight, you’ve probably come across this one. Fact: when you’re dehydrated – also considered a stressful state for your body, you retain water. You pee less, sweat less, and even discourage bowel movements. Most sedentary individuals still need minimally 70oz of water a day to offset water loss outside of exercise. If you’re an active individual, you might need to double that depending on how hard you’re exercising.

I am chronically guilty of not drinking enough water. I’ve struggled for years to consistently get in a gallon. Here’s how I up my water intake:

16oz servings every hour

While some people will encourage you to carry a gallon everywhere you go, I find working with smaller servings is more manageable no matter what my day looks like.

This starts with 1 serving in the morning, another while I’m in the car, 1 more during my workout, 1 with every meal, and one always at night a couple hours before bed. Just right there I’m getting in just under a gallon. Even if you miss a bottle during the day, don’t sweat it. Drink a couple sips during your workday every half hour or so. It adds up.


This one’s easier than you’re probably thinking. Fact: To shrink your waist, you need to lose fat. To lose fat, you need to eat in a caloric deficit. To make sure you’re really eating a deficit, you need to know how many calories you’re eating. This starts with tracking you’re calories. 

BMR = Basal Metabolic Rate = Calories You Burn Effortlessly

NEAT = Non-Exercise Activity Thermogenesis = Calories Burned By Moving

BMR + NEAT + Exercise = Total Calories Burne

Your total calories burned should be more than the amount of calories you consume. This puts you in a caloric deficit.

If you struggle to find low-calorie snacks to keep you full during the day and under your calorie goal, try opting for your favorite protein shake.

Protein is an excellent way to help you repair muscle breakdown from your training as well as minimize delayed onset muscle soreness.


This one ties into our last tip. You want to slim your waist, you need to lose fat. Losing fat is easiest when you train your butt off and get the most out of your workouts.

If you’re not using a pre-workout, we recommend incorporating one with a small to moderate amount of caffeine to give you maximal energy in your training session.

The better your workouts are, the more calories you’ve probably burned. 

Caffeine is a super clean, effective way to give you the boost you need to work harder.

+100 calories x 6 workouts = An additional 600 calories burned every week

2400 calories in a month

That’s an additional 0.7lbs lost each month!


Smaller Waist

With these 4 hacks, you’re bound to notice a significant decrease in your waist size after just 7 days.

No matter your age, gender, or athletic history, these fundamental components will keep you moving and feeling your best even after you lose the weight.

If you’re ready to get serious and shed the fat, start by following these 4 rules.

Whether you start now, December 1st or January 1st, tag us in your posts so we can keep up with your progress. If you have a different secret you use to shrink your waist, let us know in the comments below!

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