30 Days Meal Plan & Tips to Get Small Waist Without Losing Curves

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The major problem that most people have in losing weight is burning off their belly fat and having a smaller waist.

There are different programs and 30 day food challenge to get a smaller waist and most of them involve watching the things you eat and consuming more protein less overall calorie to create a calorie deficit.  

When you watch your diet, you can get miraculous outcome in few days. The only way to get a smaller waist is to lower your visceral fat, which is another name for belly fat.

Aside from the physical aspect, having excess belly fat has numerous effects on your health. It increases the chance of diabetes, heart disease, and cancer. Read this also How Many Calories Should a Woman Eat In a Day to Lose Weight?

Exercise is an active way of getting rid of excess body fat. However, there are food that can also give you an impressive result in not time.

This post is going to mention some of the meals that can help you achieve that hour glass figure in no time.

Here are what will be covered in this post:

  • 30 days Meal plan & Tips to  get small waist without losing curves
  • Tips on How to get a smaller waist without losing hips
  • Tasty 30 days Plan Meal to make your waist smaller without losing curves
  • How to make your waist smaller overnight

Tips on How to get a smaller waist without losing hips

Even though losing weight mostly affects the whole body, there are ways to get around that. There are foods you can eat that will help to reduce your stomach and trim your waistline while you keep your curve. However, this requires a combination of eating these nutrient-dense food hand in hand with progressive glute training so the nutrient can be used to build up your hips and butt while you lose the fat on the belly and waist.  

Having a small waist and wide hips are one of the most desired body shapes. So, it is totally normal to get a small waist and maintain your hips. What you have to do is follow the healthy eating approach and then go here to following exercising technics to so results or watch this video below.

Eating Tips on How to get a smaller waist without losing hips

Reduce the intake of calories

The most active way of reducing weight is to cut down your intake of calories. So, the most productive waist to get a tiny waist and still maintain those curvy hips is to reduce your intake of calories daily. This does not suggest you need to get rid of calories entirely. When you eat too little calories, it will affect your metabolic rate.

Drink Protein Shakes or eat food high in protein

Another productive way to boost your metabolism so as to loose stomach fat fast is to add enough protein to your meal. Protein shakes is a trusted and healthy way of adding protein to your meal plans.

 It will help in the reduction of your waist circumference increase your booty growth when exercising.

You can also checkout this list of high protein supplements to help reach your protein requirement per day.

Walk, Walk, and Walk

If you really want to reduce waist fat actively, then you should add a little exercise to your routine. These exercises do not have to be rigorous to avoid hips reduction.

Walking daily can help to reduce the fat in your midsection and give you a smaller waist. Walking every day for 40 minutes can help in the reduction of tummy fat and give you a slimmer waist.

Increase your intake of water

Adopt the habit of drinking water before food to avoid eating lots of food. Drinking water will make you full and greatly reduce the number of calories you consume. It will also help to relieve belly bloating and constipation. Water can also help to increase your metabolic rate.

Avoid intake of Gas and Empty Calories

Soda is one of the biggest sources of gas intake and it as categorized under the empty calorie food because it does not supply your body with any nutrient other than sugar and gas. It contains carbon dioxide which cause stomach bloating and when you stomach is bloated your waist tend to measure way bigger as against when you are not bloated.

So, to get a flatter stomach, you have to stay away or reduce consuming food that gives gas. Avoid chewing gum and also stop talking when eating. Rather than consuming huge amount of soda, you can exchange it for water or freshly make smoothie see then ideas here in this previous article wrote.

Tasty 30 days Plan Meal to make your waist smaller without losing curves

Week one (Day 1 – 7)

Day 1:

  • Breakfast: Fresh salad and natural yoghurt
  • Lunch: Rice and Green Salad + Lean Beef
  • Dinner: Grilled chicken and Greens

Day 2:

  • Breakfast: Fruit smoothie
  • Lunch:  Grilled chicken and greens (from dinner day 2)
  • Dinner: Stir fry chicken, pepper, and garlic

Day 3:

  • Breakfast: Protein milkshake
  • Lunch: Rice and salad with yoghurt
  • Dinner: Sauteed vegetables and tomato soup

Day 4:

  • Breakfast: Poached eggs and tomatoes
  • Lunch: Brown rice and salad
  • Dinner: Chickenpea and potato

Day 5:

  • Breakfast: Protein Frittatas
  • Lunch: Chickenpea and potato (from dinner day 4)
  • Dinner: Bowl of salad

Day 6:

  • Breakfast: Almond with green tea
  • Lunch: Red rice and salad
  • Dinner: Roasted salmon with green peas

Day 7:

  • Breakfast: Omelette and veggies
  • Lunch: Brown rice and salad
  • Dinner: Lentil soup

Week two (Day 8 – 14)

Day 8

  • Breakfast: Yoghurt, raspberries, and walnuts
  • Lunch: Cheese sandwich and cucumber
  • Dinner: Potato fries and chicken

Day 9

  • Breakfast: Fruit smoothies
  • Lunch: Chicken, onion, pepper, and tomato
  • Dinner: Tuna steak and veggies

Day 10

  • Breakfast: Pineapple green smoothie
  • Lunch: Chicken and chili
  • Dinner: Sauteed lemon Tilapia and carrots

Day 11

  • Breakfast: Poached eggs and tomato
  • Lunch: Salad with cottage cheese
  • Dinner: Spaghetti squash and salad

Day 12

  • Breakfast: Oats and berries
  • Lunch: Brown rice with veggies
  • Dinner: Wheat bread and Chickpea curry

Day 13

  • Breakfast: Sweet potato crust
  • Lunch: Wheat bread and Chickpea curry (from dinner day 12)
  • Dinner: Roasted Salmon and salad

Day 14

  • Breakfast: Protein smoothie
  • Lunch: Cauliflower Fried rice, Broccoli, and chicken
  • Dinner: Squashed Spaghetti and Shrimp

Week three (Day 15 – 21)

Day 15

  • Breakfast: Fruit salad with yoghurt
  • Lunch: Spinach Artichoke Chicken
  • Dinner: Fish tacos (Crisp)

Day 16

  • Breakfast: Protein pancakes
  • Lunch: Strawberry salad
  • Dinner: Salmon with Salad

Day 17

  • Breakfast: Toast with peanut butter and strawberries
  • Lunch: Fruit salad
  • Dinner: Baked potatoes and Steak

Day 18

  • Breakfast: Oatmeal
  • Lunch: Skinny taco salad
  • Dinner: Burrito

Day 19

  • Breakfast: Protein shake
  • Lunch: Veggie sandwich
  • Dinner: Creamy lentil soup

Day 20

  • Breakfast: Avocado pizza
  • Lunch: Spaghetti with vegies and tomato
  • Dinner: Chicken soup

Day 21

  • Breakfast: Fruit salad
  • Lunch: Tuna with lemon and olive oil
  • Dinner: Egg and tomato sauce

Week four (Day 22 – 28)

Day 22

  • Breakfast: Wheat pancakes with sauce
  • Lunch: Brussels sprout salad
  • Dinner: Lasagna with Pasta salad

Day 23

  • Breakfast: Peanut butter toast
  • Lunch: Salad with chicken peas
  • Dinner: Grilled salmon and vegetables

Day 24

  • Breakfast: Yoghurt, raspberries, and walnuts
  • Lunch: Grilled salmon and vegetables (From day 23)
  • Dinner: Crusted chicken and cauliflower

Day 25

  • Breakfast: Veggie omelets
  • Lunch: Brussels sprout with chicken peas
  • Dinner: Spinach mushroom with avocado salad

Day 26

  • Breakfast: Apple cinnamon pudding
  • Lunch: Cottage cheese and salad
  • Dinner: Chicken with olive and Apricots

Day 27

  • Breakfast: Fruit smoothie
  • Lunch: Brown rice and tomato sauce
  • Dinner: Fresh veggie salad

Day 28

  • Breakfast: Toast and strawberries
  • Lunch: Red rice, and veggie
  • Dinner: Chicken and bean chili

Week five (Day 29 – 30)

Day 29

  • Breakfast: Protein shakes
  • Lunch: Tuna with salad
  • Dinner: Potato fries and chicken

Day 30

  • Breakfast: Yoghurt and fresh berries
  • Lunch: Pepper chicken with lentils
  • Dinner: QuinoaSalad and vegetables

How to make your waist smaller overnight

It is totally normal to desire a smaller waist and curvy body especially if you do not have a small waist naturally. However, it is not possible to make the waist overnight but the only way to make your waist smaller overnight is to get rid of bloating and water weight.  

If you followed through, you will notice I mentioned bloating as one the factors that makes your stomach and waist big and also your body stores water lot of water weight when you are not eating clean and you are also eating too much salt and carbohydrates. To eat clean and reduce the waist overnight, you need to adapt the meal plans and tips in this post.  

And to source for more healthy food option please sees this list of high protein food for growing the glutes. Eat healthy so that you can burn your bell fat easily and get smaller waist.


It is very possible to get your desired waist in 30 days. Although, getting the results easily is not an easy task. There is no short cut to getting a great body shape naturally. As long as you abide strictly with the meal plans in this post, you will begin to see impressive changes in the mirror.

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