There are 3 main pillars to a successful waist training routine, namely:
#1 Consistently utilizing a waist trainer
#2 Regularly doing strength training exercises
#3 Following a healthy diet packed with fiber and protein
A lot of the time, people can find it challenging to fulfill the third pillar, or feel that it does not work in their favor. Our bodies all react differently to various kinds of diets, and perhaps there are ways that better suit your situation.
For instance, there are those who feel that a protein and fiber-rich diet does not help them with their weight loss goal as fast or well as they would want it to. Still others find that this combination makes them feel more bloated than usual. There are various reasons that could compel them to look for alternatives and because of this, the concept of intermittent fasting has long been on the table when it comes to waist training.
Below, we discuss the top 3 benefits of intermittent fasting, 5 possible side effects, and if it is advisable to wear your waist trainer while practicing it.
Top 3 Benefits of Intermittent Fasting
Intermittent Fasting (IF) has two main methods, namely 16:8 (counting by hours) and 5:2 (counting by days). Based on multiple studies, IF shows the following benefits:
- Helps in losing weight. IF helps you limit your meals, which lessens the amount of calories you take in.
Apart from that, it significantly lowers insulin levels and dramatically increases HGH levels, which aid in making stored fat accessible, thus allowing the body to use it up for energy. This process increases your metabolic rate and helps continue your weight loss autonomously.
- Reduces insulin resistance. As mentioned, your blood sugar can really benefit from IF. By reducing your resistance to insulin, it also lowers your risk for Type 2 Diabetes.
- Triggers autophagy. Autophagy is the process of removing waste material from cells. This provides protection against multiple kinds of diseases, such as cancer and Alzheimer’s.
5 Possible Side Effects of Intermittent Fasting
- Headaches and lightheadedness. This is a common side effect for beginners and when you are still on the early days of fasting. Studies suggest it is due to the lowering of blood sugar, among others.
- Digestive issues. Constipation, diarrhea, bloating, and the like may occur due to the decrease in food intake.
- Initially, your body will flush out water and salt, which is natural when fasting. This can lead to dehydration if you do not properly replace these fluids and electrolytes.
- Irritability and fatigue. Low blood sugar can trigger mood swings and cause you to feel irritated easily. It can also make you feel more tired and much weaker. These should subside once your body adapts.
- It is important to keep track of your food and drink intake. If you rely on skipping meals for long periods and do not properly replenish your system with enough nutrients, this can lead to overworking your body and eventually, malnutrition.
Can You Continue Waist Training While Doing IF
Based off the common side effects, IF is not for everyone. We strongly advise against IF for those who are pregnant, breastfeeding, living with an immunodeficiency or eating disorders, dementia, or are generally weakly.
However, if you are eligible for IF, is it best to pair with your current waist training routine? That entirely depends on how your body reacts to either practice.
Both IF and utilizing a waist trainer can have significant effects on your body and how your multiple systems function. If you pair the two straight away with no room for adjustment, you are at risk of overworking yourself.
Recommended Course Of Action
If you are inclined to pair the two methods, we recommend starting off with a waist trainer (if you are not already on a steady routine). This allows your body to adapt to smaller intakes and flushing out water weight at a less intense pace.
Once you are comfortable with the new system, you can incorporate IF into your routine. At this stage, it is all the more important to keep track of your hydration level.
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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.