If you have been keen enough, you may have noted that waist trainers are more common today among women and men, having sprung up, primarily because of fashion and celebrity influence.
You may also have heard many misconceptions surrounding waist training, especially weight loss, but can a waist trainer actually help you?
Supposing you wonder how to lose weight using a waist trainer, worry no more because we have more insights about the same. You can also lose weight using resistance bands, or essential fitness exercises like the planche lean, planks and push-ups. But let's zero in on the waist trainer for now.
You must know that losing weight is determined by the amount of body fat or calories you can burn, which sahould help get rid of belly fat fast, but a waist trainer does not help with that.
The most effective way to lose weight with a waist trainer is to wear it alongside an exercise routine and proper nutrition.
What are Waist Trainers?
Waist trainers are stretchable compression bands that are made from a thick fabric and a rigid metal boning.
You typically wear a waist trainer around your midsection and cinch it up with hooks, a lacing system, or Velcro.
You wear the waist trainer much tighter than shaping underwear or girdle to attain a smaller and sleeker waist.
Wearing a waist trainer will show you immediate results, but if your intention is training, you need to wear the waist trainer frequently over long periods, like months.
A waist trainer mainly makes your abdominal fat compact and helps you attain a feeling of fullness, reducing your appetite.
It may help you with water weight loss through increased sweating, but you regain the lost weight after hydrating or eating - pretty much how you seem to gain 2 pounds overnight sometimes.
How and Why to Start a Waist Training Regimen
The most important thing to do when starting a waist training regimen is to progress while listening to your body gradually.
Do not fix it too tightly for your initial use for about one to two hours.
We recommend strapping the waist trainer for eight to ten hours a day as you progress. Breaks are necessary because these are still considerably long hours.
If you need to shape your waist for a slimmer effect, you can start the regimen but continuously monitor and track your progress.
A waist training regimen depends on how long and often you wear your waist trainer. It also depends on how tight your waist trainer fits and if it’s of the proper size and style as determined by your figure.
Benefits of Wearing Waist Trainers
A waist trainer will mold your midsection temporarily by fat pocketing your waist and your two bottom ribs for a trimmed or hourglass figure.
It can help you lose weight, but that is still superficial. Wearing the waist trainer will enhance your body’s perspiration rate, resulting in water loss.
Sweating more when you wear a waist trainer is not because your body is doing more work. The compression effect creates an opposing effect on the muscles around your abdomen, causing you to sweat.
If you are a postpartum mum, you can wear a waist trainer. It will provide extra support for the stretched and thinned abdominal muscles.
You can also temporarily improve posture with a waist trainer, but you shouldn’t wear it too much. If you want to specifically improve your posture you can do exercises like the booty belt workout, wall angels or the superwoman workout.
We do not recommend strapping on your waist trainer while sleeping or exercising.
While exercisingwhether during calisthenics or weight training, a waist trainer will mainly be a source for your body’s support instead of challenging your muscles to maintain an upright posture. You can, however, wear a waist cincher when exercising.
Prolonged use may weaken your abdominal muscles due to airflow constriction and mainly because your midsection is in a compressed state.
When you wear a waist trainer, your diaphragm is hindered from performing its job due to compression. A waist trainer hinders the expansion of your abdomen, which is vital for breathing.
As a result, the diaphragm does not contract and relax as it should, restricting airflow, especially if you wear the waist trainer severely.
Wearing a waist trainer can be a risk for fractured ribs, organ damage, and may also cause acid reflux or digestive issues because of the force it exerts and the stress it causes.
Frequently Asked Questions
Now we answer common questions about waist trainers.
Are Waist Trainers Safe to Wear?
Absolutely. The only precaution you must take is ensuring that your waist trainer does not cause you shortness of breath, pain, or discomfort. This will mainly be influenced by how well and how long you wear it.
Safety is also determined by whether your waist trainer is the right type and fit for your body. To ensure that you stay safe, avoid wearing it for extended periods.
We recommend that you take breaks if you wear your waist trainer over long periods.
How long Does it Take to Lose Weight with a Waist Trainer?
Wearing a waist trainer only does not help you with fat loss, even if you wear it for months.
A waist trainer will not help you lose body fat, which will help you lose weight.
Fat loss is only achieved if you burn more calories than you consume, and that is only achieved if you focus on an exercise routine and a diet regimen.
The answer to how to lose weight using a waist trainer within a significant period is combining the waist trainer, diet, and exercise consistently.
Waist trainers are temporary fixers for attaining a slimmer waist. However, they don’t target fat or weight loss.
They will only help you with your weight loss journey if used alongside exercise and a befitting diet.
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