Managing one’s weight, sticking to a fitness routine, and looking out for one’s overall health have been of universal concern for a long while now. When it comes to the number on that scale, there are differing reactions. Many are trying to increase it, a good number is trying to maintain it, and most are trying to lose a hefty chunk of it.
For those who strongly relate with the latter, we can take a wild guess as to how things might have been lately. You may have tried diet after diet, getting in your daily steps, and keeping yourself motivated, but you still find that the results you are getting is just not enough for the time and effort you have been putting in.
A common question nowadays is if a waist trainer can help you lose weight and the answer is a big YES. A great addition to your fitness routine is a slow and steady waist training plan. This is not to replace a healthy diet and regular physical activity, but to help speed things along and make it easier on you.
What is waist training?
Waist training can be an effective supplement to your steady weight loss plan if done correctly and consistently. This process uses a high compression undergarment called a “waist trainer” that not only gives you a slimmer look instantly but also safely constricts your midsection to keep it at a certain size. This offers the following benefits:
Stimulates thermal activity. The high compression stimulates thermal activity around your midsection and causes you to sweat more. This aids in flushing out excess water weight and also helps burn extra calories if you wear a waist trainer while you exercise.
Better weight control. Because of the constriction around your core, you physically cannot consume too much per meal. Your cinched-up waist just does not leave much room for it. In turn, you feel stuffed much faster with smaller intakes. Because of this, make sure to fill your meals with protein and fiber to remain full for longer periods of time.
Instant drop in waist size. If your waist trainer hugs your body well, you will notice an instant drop in waist size ranging between one up to three inches. This allows your clothes to fit better, for you to look more toned, and feel more confident.
Better posture. Wearing a waist trainer all day, or for at least a few hours daily, will instantly correct your posture and position your spine better than usual. This helps support and maintain a stronger back.
Does it work for everyone?
The type of results you may get will depend on various factors such as the kind of waist trainer you opt for, the material it is made out of, how long and consistently you wear it for, your lifestyle choices, and your main goal for getting one to begin with.
For example, someone with the goal to lose a lot of weight decides to switch to a healthier diet, start an exercise routine, and use a waist trainer for a significant time daily will see very different results compared to another who does not want to lose too much weight but just wants something to further enhance their time at the gym. Both will still get the benefits of waist training but with varying journeys.
How to start your own waist training program?
For most beginners, the thought of training their waist may seem overwhelming and painful, and though it is expected to feel a little uncomfortable at first, it gets easier with time and practice. Before anything else though, we suggest taking your waist measurements and photos on a weekly basis so you can better visualize and track your progress.
The two most important factors into a successful first half of your program are:
- To get the right fitting waist trainer for your body
- To start off slowly but consistently
The right waist trainer for you should feel snug but not too much that you have difficulty breathing or moving around. We do not recommend fixing it to the tightest setting right off the bat but you should still check if you are able to pull all the clasps shut. If not, your waist trainer may be too small.
Once you found the right one, you will need to take baby steps and allow your body to slowly adjust to the new compressed environment its in. This time will also allow your waist trainer to mold to your body’s natural form, making both your body and garment more accustomed to each other along the way. If you are looking for more information on how to break in a waist trainer check out our blog article.
A recommended starting point is no more than two consecutive hours daily, then you may add in increments of at least 30 minutes to an hour when you feel ready. If you want to practice getting more hours in, try splitting them up such as 2 hours in the morning then 2 more hours in the afternoon.
By following this pace, you will eventually be able to comfortably wear a waist trainer all day every day in as little as a couple of weeks!
What kind of waist trainer should you get?
There are many styles of waist trainers made in different materials to suit certain situations. It is highly recommended to have at least two that you can alternate, not only to have the appropriate design for your activity but for proper hygiene as well.
An example of this is wearing a workout trainer to the gym then switching to a latex trainer afterwards. Workout trainers are made of thermal material that helps you sweat more and are designed for physical activity while latex trainers are designed for optimal compression.
Others also prefer to have a classic corset with an inner bone structure, which provides the most compression, a custom fit, and a pronounced hourglass curve. This type of trainer requires a little more patience since it will need about two weeks to slowly mold to your natural figure. If fully tightened and reinforced right off the bat, there is a chance the inner bone structure will warp or break.
Nutrition and exercise tips to maximize weight loss
Waist training is just 1/3 of the big picture and works best with good nutrition and exercise.
Nutrition. Portion control is easier with a waist trainer on since the compression helps you feel full. Having a meal plan or focusing on protein and fiber-packed dishes will help keep you going throughout your day with sufficient energy. If you are concerned about your calorie intake, many people find that eating five to six smaller meals a day instead of the usual three large meals is a great balance.
Hydrate. Waist training will have you sweating and flushing out excess water weight, meaning more chances of getting dehydrated if you do not regularly drink enough water.
Movement. Be it a rigorous routine or just a simple 30 minute workout, exercising will definitely speed your weight loss journey along. Apart from helping you shed off a few inches, exercises that focus on strength training, cardio, and stretching will aid in improving your metabolism and posture.
If your looking from some of the best waist trainers in the country then check out our range of waist trainers!
Enjoyed this article? Check out which waist trainer is best for weight loss.
Hannah - Manager at Hourglass
Hannah is a certified personal trainer based in Australia. Since 2017 she has inspired women across the nation through honest & educational content. Her dietary and fitness expertise are trusted across the fitness community.