While there’s no one-size-fits-all diet to achieve this figure, there are certain foods that will help you reduce your waistline and build lean muscle.
The ideal hourglass-shaped diet includes protein, which is needed to build and maintain muscle mass; healthy fats, promote satiety and suppress cravings; Fiber-rich foods keep you full throughout the day. In addition, some cardio exercises will burn excess fat.
Grains
According to Better Me , whole grains, such as oatmeal, brown rice, and quinoa, provide the fiber and nutrients needed to maintain a healthy weight and body.
Lean protein
Many studies have demonstrated a link between a high-protein diet and weight loss and increased muscle mass. The reason is that protein is needed for building and maintaining muscle tissue.
To achieve an hourglass figure, eat protein sources like chicken, fish, tofu, and legumes.
Healthy Fats
Not all fats have the same effect on the body. Some types help you slim down while others lead to weight gain. It’s important to focus on heart-healthy fats, such as avocados, nuts, and olive oil. These foods can promote satiety and suppress cravings throughout the day.
Vegetables
Fruits and vegetables contain a lot of fiber, vitamins and minerals needed by the body. This type of food is also low in calories, making it a great choice for people who want to lose weight or achieve a fit body. Try to fill half of your daily diet with vegetables.
Meal
A calorie deficit is essential for weight loss. A general rule of thumb is to try to eat fewer calories than you consume. This will lead to a loss of 0.5-1kg/week, which is a healthy and sustainable rate.
Meal frequency
There are many different ways to get an hourglass figure. Some people choose to do intermittent fasting, eating only for a certain amount of time, and fasting the rest of the time.
Others find it effective to eat three to five small meals a day. This helps suppress hunger and stabilize blood sugar levels.
Regardless of which form you choose, know that you must be low on calories to lose weight. So if you eat more meals, make sure the portion sizes are small enough to achieve the above goal.
Exercise regime
Aside from plastic surgery, the only way to change body shape is through diet and exercise.
The first step is to understand your starting point. What is your current weight? How are the measurements?
An hourglass figure typically consists of a larger bust, smaller waist, and wider hips, which means you’ll have to target 3 areas when training: upper body, waist, lower body .
Which area you pay more attention to depends on your current physique. For example, if you have broad shoulders with narrow hips, you need to focus more on exercises that target the lower body.
The best way to determine which training method is right for you is to consult with a trainer. They will assess your body type and design a plan to help you achieve the look you want.
The frequency of your workouts will depend on your goals. If you’re just starting out, you can work out 3 to 4 times per week, after that, increase to 5 to 6 times.
It’s important to give your body time to rest and recover between workouts. This will help you avoid injury and allow your muscles to recover.
