Waist Training and Weight Loss: What You Should Know

On a Weighing Scale

Waist training is a great way to lose weight. But other than losing weight, it also gives your body a fit shape that simply dieting and exercising may not be able to give you immediately. But before you start waist training, you should know how it works and what you will need to do in order to get the best results.

On a Weighing Scale

How Does a Waist Trainer Help Lose Weight?

A waist trainer works by cinching your waist and giving it a curvaceous shape. It is akin to a modern-day corset, which you can wear and work in through the course of the day. A waist trainer certainly has weight loss benefits, provided you use it with discipline. The following are ways in which waist training helps to lose weight.

Core Strengthening

Since you will wear your waist trainer on your abdominal region, naturally, some thermal activity is expected in the region. When you exercise with your weight trainer on, you will sweat a lot more in your abdominal area. It works similar to how a sauna belt will work. The more you break a sweat, the greater the chances of weight loss. This activates your core. Not only will you lose weight by sweating, but you will also end up strengthening your core.

Working Out

This is, however, possible only if you exercise regularly and maintain a disciplined schedule. The more exercise, especially cardio, you can get with your waist trainer on, the better. Of course, you should refrain from overexerting yourself.

Appetite Suppressor

A waist trainer also is an effective way to suppress your appetite. This does not mean that it promotes starving or manic dieting, but it does control the portions you eat. Most people give in to indulgence when they are eating something delicious and then repent it later. With a waist trainer, there is less chance of that happening. The minute you start indulging your cravings and overeat, the waist trainer will start feeling tighter and more uncomfortable.

Eating and Drinking

Naturally, if you are feeling bloated after a meal, there’s a good chance that you have overeaten. For example, after a big meal, if you feel the need to unbutton your jeans to feel comfortable, that is not smart eating.

A waist trainer also helps train your body to eat well and in healthy portions. You will automatically want to eat smaller portions in order to not feel uncomfortable. It may seem frustrating and limiting in the initial days of your waist training, but soon your body will learn to adjust to your new appetite.

The Motivation for Exercising More

While wearing the waist trainer, you will automatically assume the responsibility of exercising more. Wearing the waist trainer will be a reminder that you need to do your exercise so you will find some time to get some exercise or wearing the waist trainer will be futile. After only a few months of waist training, you can see the benefits of wearing the corset. Naturally, to retain the results and get even better results, you are bound to be more motivated to exercise and lead a healthier life.

The waist trainer will work in a similar way for maintaining a proper diet too.

How to Maximize the Effects of a Waist Trainer?

A waist trainer is immensely helpful for weight loss, but it is not a magic tool that works on its own, without any effort from your side. There are some things you will need to do to get the best results out of your waist trainer. The following are some of the ways in which you can maximize the effects of your waist trainer.

Find the Right Size

First and foremost, it is imperative that you find the right size for your waist trainer. This can be a bit tricky for first timers. When you try the waist trainer on for the first time, it may be hard to fit into. You may even require some assistance to get into it the first time.

Neoprene Waist Trainer

But that does not necessarily mean it is not your fit. If after wearing the waist trainer, you find it unbearably uncomfortable and have trouble breathing, it is definitely too tight for you. If you feel a slight pressure but can still move around freely, it is the right size.

Contrarily, if it is too big for you, it will not be effective. If you can close the last hook with ease, the waist trainer is probably too big for you. Ideally, you should train with something that fits comfortably on the first hook and then slowly make your way to the later hooks.


Replace all the sugary and aerated drinks with good ol’ water! Generally speaking, staying hydrated will keep your digestion healthy, keep your skin without blemishes and make you feel fresher in general. When you are trying to lose weight, water is a great boon. Especially when you have water alongside your meals, you will feel full sooner and therefore, eat smaller portions.

Sure, this may also mean more frequent trips to the bathroom but whether or not you are trying to lose weight, staying hydrated is the holy grail of good health.

Eat Fiber

Along with drinking water, eat meals that are rich in fiber. This means that your digestion will be healthier and you will not have to struggle with constipation, bloating and other gastric discomforts. Have you ever weighed yourself after your morning ablutions? You are automatically a few pounds lighter than you would be if you weighed yourself at the end of the day.

Fruit Basket

By eating good fiber, all the food you are consuming will digest and the remains will exit your system instead of loitering in your body and adding to the weight. Eating fibers also mean you will feel fuller for a longer time, thus eliminating unnecessary snacking between meals.

Eat Smaller Meals

As explained above, a waist trainer will automatically reduce your appetite as overeating while wearing the waist trainer will make you feel uncomfortable. But even on your end, be careful of the meals you are eating. If possible, prepare your meals beforehand so you can have better control over your meals. Ideally, while waist training and even otherwise, you should have about six small meals spread across the day.

By doing this, you will not be starving yourself yet you will also be eating well-portioned meals.

Time Your Meals

Other than what you eat, it also matters when you eat. Have a schedule for your meals so that you stay on track with your fitness regime. Avoid eating too close to your bedtime or your body will not have enough time and activity to digest the food well.

Smart Watch

When you have enough time for a walk or some light exercise post-dinner, your body has the time to burn those calories even before you hit the bed. This not only helps you sleep better but also keeps your digestion in check. Similarly, try to keep fixed timings for all your meals so you do not end up skipping any.


This point cannot be stressed enough. Your waist trainer will simply not offer the kind of results you desire if you are not putting in the work. Try to hit the gym at least a few times in the week. If going to the gym is too expensive or if you simply cannot fit it into your schedule, draw up an exercise plan that you can follow at home.

Be careful not to exert yourself too much as the waist trainer may also put some pressure on your lungs, leaving you gasping for breath. If you are doing some form of cardio, try to pace yourself so you do not encounter breathing difficulties while exercising.

Which Waist Trainer Should You Use?

Finally, which waist trainer would be the ideal fit for you? There are enough and more brands available in the market, so that should not be a problem. But what you do need to think about is when you want to waist train. Is it just during the time you are working out? Or would you like to wear it through the day?

Fitness Training

For daily wear, you would probably be more comfortable with the daily waist training corsets. These waist trainers are smoother so you can wear them even underneath your regular clothing. They come in latex and other materials too. There are also trainers that have a front zip which smoothes out the creases created by the hooks on your other clothes.

If you want to wear the waist trainer only for working out, you can try the workout bands that are slightly more rigid so they can endure vigorous movement. These workout bands may be slightly uncomfortable to wear the whole day.

Final Thoughts

Waist training can be a little hard to get a hang of initially. Give yourself a few weeks to start getting comfortable with the waist trainer before you exercise or sleep in it. It would be best if you start slow and gradually increase the number of hours you wear the trainer for, but do not wear it for more than eight hours a day. It can be an effective way to lose weight and become disciplined about your body!