[viloletka]

Hi there, you have very interesting goals and a lot of knowledge. Do you know if it is possible to spot reduce on the waist? I would like to get rid of the fat around my waist mostly. Thanks.

Hi Violetka! According to research, it IS possible to spot reduce. It is just important to know that, as with most tricky things, it will take quite some time of persistence.

Now depending on YOUR body type (bananas/rectangles, typically, and the lower abdomen for hourglass shapes, as this is where these shapes lose and gain weight FIRST), losing over-all body fat will work for you. But if you are a pear, for example, this will not work for you because, as you lose fat off your waist, you will also lose it mostly off your butt and legs, and this defeats the point of spot reduction, doesn't it? So, if you are a banana/rectangle or an hourglass, you can lose fat first off of your lower-abdomen or torso by decreasing your caloric intake and increasing your caloric output (this is optional), as well as eating 5-7 times a day in smaller portions. Try to cut out of your diet added sugars, refined grains, processed foods, saturated fats (there is an on-going debate about this one, though) and eat more fiber, unsaturated fats, protein, and whole grains. There is more that I wrote on targeting belly fat on the second post of this thread: http://www.breastnexus.com/showthread.php?tid=15530&highlight=dips. and read about the stomach vacuum exercise on post #13, and 35-37 of this thread, and about spot fat reduction on post #38 (especially the link to the article I attached). The author of that article offers a simple-to-follow plan to spot reduce on the waist. I personally stick to all the diet tips mentioned above, and I take 2,000-3,000mg of CLA a day. I may do the spot reduction method sometime in the future, but for now I am going to start up an experimental waist-tucking (to bring the waist in more from the sides: aka the obliques) exercising routine, and you are more than welcome to try that along with me as well. I will be posting it soon!

I hope you find this helpful in some way!

Hi Timarie, thank you very much! your post is extremely useful! I will try to follow, but need to read your program and understand it in detail --i would love to do the waist tucking. I am not sure about my body type. I am currently 5-6 kilograms above what is "ideal" for me. I have posted pictures of me in my topic(they are of me seminaked so do not want to post them in your topic since you might not consider them appropriate). No matter how thin I am I always have a relatively big butt and smaller breasts, however my waist is not well defined and I have big shoulders and rib cage. So bonewise I am an hourglass, fatwise a pearwith a thicker waist...i think.
Anyway I will start this waist tucking thing and the spot reducing thing next week when i am back from vacation. For now i just do a lot a lot of sport for toning and noogling 2 hrs a day. The CLA i started from today, since this is the easiest!

Best regards and many many thanks.