You've skipped the gym again, and frustration is mounting. The allure of a quick fix creeps in, leading you to Google "waist trainers." These modern-day corsets, reminiscent of Victorian-era cinchers and popularized by celebrities, promise a boost in your weight-loss journey. But what are waist trainers, and do they live up to the hype?
What are Waist Trainers?
Waist trainers are undergarments typically made of spandex, nylon, or latex. Many designs incorporate Velcro or belt-like straps, and some even have plastic or steel boning. They are designed to be worn under clothes to create an hourglass figure.
How Waist Trainers Supposedly Work
Waist trainers aim to give the illusion of a smaller waist by compressing the stomach area. This compression leads to a slimmer appearance and may also cause sweating and a loss of appetite. These effects are why waist trainers are marketed as a quick way to lose weight. The idea is that tightening the waist reduces food intake, especially with constant wear.
Waist Trainers vs. Shapewear
While both aim to create an hourglass figure, they are different. Shapewear smooths out creases under clothing and makes the body look more proportional. Waist trainers, however, are meant to be worn for longer periods and are made of more constrictive materials.
Do Waist Trainers Really Help You Lose Weight?
The short answer is no, not really. The name "waist trainer" implies a literal training of the waist to become slimmer, but this isn't possible. Any effect achieved is only temporary.
Read also: The Ultimate Guide to Male Diet Supplements
Weight loss is a complex process. Waist trainers may temporarily tighten the waist, leading to a slimmer appearance or even temporary weight loss. The main way waist trainers induce temporary weight loss is by suppressing appetite. The compression reduces stomach space, limiting nutrient intake. However, this is not a sustainable approach to weight loss. The fatigue associated with these products may outweigh the short-lived results.
Temporary Reduction in Waist Size
A waist trainer can produce a temporary reduction in waist size or circumference, and a person will typically see immediate results. However, as soon as they take off the waist trainer, their waist will no longer look smaller.
Also, waist trainers do not reduce a person’s body fat. People looking to lose body fat around their midsection or lose substantial weight overall should not rely on wearing a waist trainer to do this. However, a person may feel a loss of appetite while wearing a waist trainer. The garment puts pressure on the stomach, which can create an artificial feeling of fullness.
The Reality of Weight Loss
Any weight loss from wearing a waist trainer is more likely to be due to increased sweating than to any loss of body fat.
While wearing a waist trainer, a person may feel as though they have a decreased appetite. However, this change is due to the garment squeezing the stomach. It is important to follow a healthful diet and eat the right amount of nutritious food.
Read also: Meal replacement guide for women
Some people recommend wearing a waist trainer while exercising. However, this can be dangerous as wearing a waist trainer not only restricts movement but can also make it difficult to breathe.
Risks of Wearing Waist Trainers
The main risks involve prolonged use. Wearing waist trainers for extended periods can lead to health concerns, including:
Breathing and Heart Problems
The compression affects the lungs, squeezing the sternum and ribs and causing difficulty breathing. This is because you’re not getting enough oxygen with each breath and you’re tightening the body to the point where you may cause poor circulation, which can lead to issues with your heart.
Wearing a waist trainer can reduce lung capacity by 30-60%. It may also cause fluid buildup and inflammation of the lungs.
Digestive Issues
Squeezing the digestive system can lead to significant problems. Long-term use of waist trainers can cause damage to the organs because they’re shifting, stretching the vessels around. This causes people to report more gas because gas is retained, which causes bloating.
Read also: Chlorine Brand Comparison
There’s also a concern over acid reflux becoming worse after extensive use of waist trainers. The pressure of a waist trainer can force fluids back up through your esophagus, making that burning feeling even worse.
The shifting of organs due to a waist trainer may also affect the digestive organs, such as the esophagus (food pipe), stomach, and intestines.
As well as interfering with digestion, the constant pressure can force stomach acid back up into the esophagus, causing heartburn. If a person has gastroesophageal reflux (GERD), wearing a waist trainer may exacerbate the symptoms.
Rashes and Skin Problems
The material of waist trainers can lead to skin irritation, especially for those with sensitive skin. Because it’s so tight and it’s made of microfiber materials, it could be irritating for people with more sensitive skin.
The material is not breathable, leading to sweating and itchiness. Those prone to allergic reactions, such as latex allergies, should avoid waist trainers.
Weakening Your Organs
Continual compression of internal organs can lead to serious damage and reduce muscle strength. As you’re squeezing your belly, you’re also squeezing your liver, kidneys, pancreas and spleen. And as you’re squeezing those organs, they start to shift and that can be very dangerous in the long run.
Squeezing the midsection with constant force will likely cause internal organs, such as the liver and kidneys, to shift into unnatural positions. This shifting of internal organs may affect the blood flow, and it can change how well the organs function. It may even lead to permanent organ damage.
Long-term use of a corset can also lead to the deformation of the rib cage.
Other Potential Harms
A waist trainer can potentially harm a person by:
- making breathing a challenge
- forcing internal organs into crammed positions that can cause permanent damage over time
- fracturing the ribs
- causing acid reflux and other digestive issues
How Long Should You Really Wear Them?
Waist trainers shouldn’t be an everyday thing. It’s OK to wear them for a day if you’re going to an event like a wedding. If you want to wear it with a tight dress, that’s fine. But if you start to wear them day and night consecutively, they become very dangerous.
As a good rule of thumb:
- Don’t wear them overnight.
- Don’t wear them for multiple days in a row.
Use them for special events only, for a couple of hours at a time (at most).
It’s important to listen to your body. Stop wearing waist trainers immediately if you experience symptoms like:
- More acid reflux than usual.
- Food regurgitation after eating.
- Difficulty breathing.
- Swelling in your legs.
Safer Options for Losing Weight
The key to shaping your body is exercise combined with a healthy diet. Keeping your body moving and engaging in rigorous exercise is your best bet if you’re looking to drop some weight in a healthy way. For the average person to lose weight, you have to have good nutrition.
Healthy Diet
Focus on:
- eating whole grains, fruits, vegetables, and low fat dairy products
- avoiding added sugars, saturated fats, trans fats, and salt
- eating more lean meats and protein from fish, plants, and nuts
- staying within the recommended calorie count for the day
Regular Exercise
Focus on both cardiovascular activities, such as running or walking, and strength training, such as lifting weights. The American Heart Association (AHA) recommend that people get 150 minutes a week of cardiovascular exercise and activities and that they do resistance training on at least 2 days of the week.
Exercises to Slim Waistline
- Standing side crunches. Stand with your feet slightly wider than hip-length apart, then bring your hands beside your ears, elbows facing out. Standing straight with your knees slightly bent, lower your left elbow toward the floor and return to the center. Repeat on the right side up to 30 times. To make this exercise more challenging, try lifting your left knee to your left elbow, then cross your left elbow to your right knee. Repeat on the other side.
- Side plank. Lay sideways on your mat, with your knees aligned with your hips. Position your lower arm at a right angle to support you. Press through your arm to lift your hips off the mat. Do 10 repetitions, then try to hold the last one for a minute before switching to the other side. For an easier option, keep your knees bent during this exercise.
- Russian twist. Sit on a mat with your knees slightly bent and your hands clasped in front of your chest. Then, lean back slightly, and twist your torso from left to right while engaging your core. To make this exercise more challenging, try raising your feet off the ground or holding a weight while you twist.
- Bird dog. Start on your hands and knees with your hands placed directly below your shoulders. Alternate between reaching your left then right arm directly in front of you and holding it for a few breaths before lowering it to the ground. Then do the same with each leg, extending them one at a time directly behind you. To make this exercise more challenging, you can raise your right arm and left leg at the same time before switching sides.
Consulting a Doctor
Before making any drastic changes to their diet or exercise regimen, a person should talk to their doctor. A doctor can give specific advice based on a person’s health. A person may wish to talk to their doctor if they are trying to lose weight, and diet and exercise are not working. A doctor may be able to recommend additional steps or direct them to a dietitian or personal trainer.