When Can I Size Down My Waist Trainer?

Depending on how ambitious your weight loss goals are, waist training can be a rigorous routine that demands a lot of your time and effort. For beginners, it will take some adjustment and discipline to follow through with the schedule and keep track of your progress. We all know the common goal is to be able to get your waist to naturally size down as your training continues, but it may not be a walk in the park for everyone. Luckily, there are ways you can speed up your progress in a healthily and efficiently. It all depends on how well you pair your routine with your diet, exercise, and how well you maximize your time with the waist core trainer on.

When Can I Size Down My Waist Trainer?


How to eat when waist training

Since your abdomen will be compressed, your stomach cannot fully expand like usual. Taking in your regular amount and at your regular pace may feel uncomfortable so to make your routine easier, here are 3 nutritional tips on how to eat when waist training.

1) Eat less, more frequently

With lesser room for intake, you will feel full faster, have better portion control, and eventually shed off a few pounds. It is important, however, to still get a healthy amount of calories and nutrients in. In order to do this, space out your meals throughout the day, instead of eating three main meals, break them up into five or six smaller meals. This also helps in speeding up your metabolism.

2) Eat more fiber, less processed food

To avoid frequent hunger pangs, eat a lot of fiber and protein as these keep you full for much longer. It is also suggested to lessen the amount of processed food in your diet since these have high chances of triggering digestive issues. With a constricted midsection, the risk of acid reflux happening is higher since acid can build up faster and easily work its way up to the esophagus. That being said, waist trainers are safer to use if you are mindful of what and how much you eat.

3) Drink your H2O

Compression bands help you perspire a lot around your midsection, and it is important to replenish this to prevent dehydration. This heat retention effect is expected with all types of waist trainers but even more so with a Gym Waist Trainer since these were specifically designed to help flush out excess water weight as you work out.

It is vital to stay hydrated to keep your organs functioning at their tiptop shape. Regularly drinking water also helps lessen the frequency of hunger pangs. Aim for 0.5oz – 1oz of water per pound you weigh or more if you live an active lifestyle, naturally sweat easy, or regularly take in a lot of caffeine.

How to exercise when waist training

The best types of exercises to pair with your waist training routine are those that strengthen your core. Core-strengthening exercises target multiple areas and they can help strengthen your back, trim love handles, and flatten your stomach. You do not need a rigorous routine, what is more important is you work out consistently and properly so as not to strain any muscles.

If you need a little help in starting an exercise plan, we prepared some ideas in these two articles:

Where you can wear your waist trainer?

Understandably, you would want to be well aware of your options as to how far you can maximize your waist training routine to speed up the process. If you are currently pairing it with a good diet and consistent exercise, you are already off to a great start. The other thing to consider is how consistent you are in keeping it on, and that may mean taking it with you to various occasions. So where exactly can you wear your waist trainer?

1) Nights out and special occasions

Waist trainers make you look instantly slimmer and more toned, perfect for when you want to look your best. We suggest picking a trainer you can comfortably wear for a good amount of time so it can last you the whole event.

2) Gym and workout sessions

Waist trainers have heat retention benefits, especially if you choose one with thermal neoprene fabric. These can help you lose extra calories at the gym or even during other physical activities such as household chores or a full day of errands.

3) Every day, anywhere

This may or may not be shocking news but you do not need a special event or to work out in order to wear a waist trainer. You can wear it while lounging at home, out for lunch with friends, doing groceries, watching a movie, and a whole lot of other activities. Any trainer you are most comfortable in works for this. We recommend investing in more than one trainer so you can alternate them and also stay on top of hygiene by washing your trainers properly.

4) Overnight

If you prefer waist training at night, we recommend a seamless one without bulky closures, as these may feel more comfortable to lie on as you sleep.

4 signs it is time to size down

After having consistently trained your waist for a few months, what are the tell tale signs that it is time to size down?

  • It has become loose

If your garment seems to feel too comfortable or it slides around even on the tightest fit.

  • You do not feel the heat

If the compression around your waist is not enough to cause heat and make you sweat.

  • You are able to slouch

If the constriction is not enough to keep your posture upright.

  • You have visibly lost inches

If you have lost a lot of weight and it shows in how loose both your trainer and clothes are.

3 waist trainers we recommend


Enjoyed this article? Check out how many hours you should wear a waist trainer.



Author Bio

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.