If you’re trying to lose weight and you’re exploring your options, perhaps you’re considering using a waist trainer. But does waist training really work with weight loss? And if it does, how exactly does it help?

In this post, we'll explore how waist trainers work and how they can aid you on your weight-loss journey.

What is Waist Training, and How Does it Work?

Waist training is a regimen that involves wearing a waist-cinching garment daily for 8 to 12 hours (though you can certainly wear it for shorter periods if you're only looking for the instant slimming). You can use it to complement a weight-loss or waist-slimming plan. When you wear a waist trainer, it stimulates heat and perspiration in your core. It also slims your waistline instantly, generally from 1 to 3 inches.

A waist trainer can be worn under everyday attire, whether you're working or going casual, and give you an hourglass shape. You can also wear a style of waist trainer called a workout band to intensify your workouts.

Waist training works in four key ways to help you achieve your weight-loss goals.

1) Use Daily Waist Training to Complement a Healthy Lifestyle Routine

Losing weight requires a commitment to a healthy lifestyle; there is no magic bullet or miracle diet that will help you achieve your goals. Think of waist training as one of several tools that can help you on your weight-loss journey.

Waist training works best when paired with a nutritious diet and regular exercise, along with adequate sleep, hydration, and stress management. By providing high compression around the midsection as well as acting as a visual reminder, a waist trainer can help you stay on track with your health habits by reminding you to eat smaller, more frequent meals.

A healthy diet is something that you can sustain for the long run, not a short-term crash diet. Some tips for success include eating at regular meal times, eating small meals throughout the day, eating more fruits and vegetables, and limiting your intake of salty, sugary, and fatty foods.

Staying hydrated is also important when you’re losing weight. Make sure to drink at least half an ounce of water per pound of body weight daily. If you’re exercising, you’ll need to increase your water consumption. Try drinking a cup of water with lemon before each meal to help keep your digestion running smoothly.

2) Work Out with a Waist Trainer

Waist training also pairs naturally with regular exercise as a way to help you lose weight. For the best results, do a variety of workouts including cardio and strength training.

The way a waist trainer works during exercise is to stimulate heat around your midsection. This increases the level of intensity that you feel—and you'll definitely sweat a lot more!

Workouts you can do with a waist trainer include most types of cardio workouts, lifting weights, walking, hiking, biking, and running. The most important thing is to find an exercise routine that you enjoy and that you can consistently do. Aim to work out four to five times a week for the best results.

If you want to wear a waist trainer during workouts, you'll also want to be sure that you're rotating different waist-cinching garments throughout your wardrobe. Hang up your workout waist trainer to dry out and recover when you're not exercising, and wear an everyday waist trainer under your normal clothes to continue with your routine.

3) Waist Training for Ongoing Motivation

A waist trainer can also function as a way to keep you motivated when you’re trying to lose weight. For most weight-loss goals to work, you’ll need to have a plan, a vision, and some accountability. And that's exactly what a waist trainer can help with.

We recommend tracking your progress when you start a waist-training regimen. Take a photo of yourself each week when you start your weight loss journey; take your waist measurement as well. By doing this, you'll be able to see the slow but steady gains that you're making with the help of your waist trainer and your lifestyle changes.

Wearing a waist trainer can also help you get a vision of what you'll look like when you meet your weight loss goals. This can be a much healthier motivator than comparing yourself to someone else or trying to fit into a smaller dress size.

You might feel another burst of motivation when you size down your waist trainer. The waist trainers we carry are customizable and can be adjusted to the ideal fit. Once you start to lose weight, you'll be able to fasten the hooks on the next row—or even go to a smaller size. This can keep you on track with your goals.

4) Boost Your Confidence with a Waist Trainer as Shapewear

The fourth way that waist training can help you achieve your weight loss goals is by helping you to feel confident about the way you look and love your body's shape no matter what size you are. The confidence that comes from wearing a waist trainer is something that you'll be able to feel and see. Your clothes will fit better, and chances are friends and family will notice the difference.

When you feel more confident about your body, you'll be more likely to stick to your health goals. For example, you'll be less tempted to eat as a way to cope with insecurity about your weight when you have more confidence and self-esteem about the way you look.

How to Get Started with Waist Training

The first few days of a waist training regimen can be challenging, as you adjust to the new restrictions on your waist. However, the weeks and months to come will be easier. Start each day by putting on your waist trainer for a few minutes each morning. The more you do it, the better you'll get at it.

If you start by wearing your waist trainer for just half an hour a day and gradually increase the amount of time that you wear it, you should feel comfortable wearing it all day after a few weeks.

For the best results, make a commitment to wear your waist trainer 8 to 12 hours each day. You can take breaks during the day if you need to, and you can switch to and from a workout waist trainer during your exercise routine.

More Tips for Success with Waist Training and Weight Loss

• Plan Your Routine. Think about how much time you have to dedicate to waist training each day. If you’re only able to wear your waist trainer for half an hour one morning, try to fit in at least that much. Lay out your waist trainer with your outfit the night before if you need to.
• Set Specific Goals: Write down your weight-loss goal, size goal, or other tangible goal. Sometimes just making a new habit a goal, like wearing your waist trainer daily or sticking to your exercise routine several days a week, can be more effective than a number.
• Make a Commitment: You’ll feel more confident and motivated to stick to your waist training regimen when you make a commitment to wear your waist trainer for at least 8 hours a day and track that habit on a calendar or app. If you find that you’re not able to wear your waist trainer all day, make a note of when you’re most comfortable wearing it and schedule some time to wear it that day.

Before and After Waist Training Results

How long does it take to see results from waist training? That’s the question everyone wants the answer to…and of course it varies from person to person.

When and how much you'll see results depends on several factors, including:

• your weight loss goals
• the changes in your lifestyle
• your commitment to waist training
• your body type and genetics

In general, if you stick to a daily waist training routine along with a healthy lifestyle, you’ll start to notice changes within a few weeks. Once again, we highly recommend that you track your progress so you can see the results as they happen, which you might not otherwise notice day-to-day.

For examples of real people who used waist training to help them lose weight, check out our Before and After Gallery. It includes people like:

• Lillie H: a stay-at-home mom who decided to try waist training to get her pre-baby body back after childbirth.
• Suzie C.: an interior designer who needed a way to control and emphasize her hourglass curves.
• Desire S.: a full-time nanny who had difficulty losing weight and exercising until she tried waist training.
• Ana P.: a U.S. Army soldier who had trouble slimming down after pregnancy until she tried waist training.
• Ruby J.: a New York model who wanted to maintain a great figure on camera and off.

You won’t know how waist training can help you with weight loss unless you try it yourself. Be sure to check out our extensive collection of waist trainers and find the solution that works for you!