Do Waist Trainers Work? – Can they Really Help You to Lose Weight?

Waist trainers are garments meant to squeeze your midsection and they help people to achieve an hourglass figure and slim the waistline. Basically, waist trainers are similar to corsets with a modern form.

The waist trainers are more popular nowadays, because of celebrities, athletics and influencers posting photos with wearing waist trainers on social media. Famous people promote products that don’t mean that they are safe to use and effective to get a slim waistline.

It is very important to understand that this product is safe or effective. So read till the end to know more information about waist trainers, including their benefits and any risks of wearing a waist trainer.

What is Waist Trainer

A waist trainer is an undergarment that is similar to a girdle, and it’s made up of a combination of thick fabric and hard metal boning.  Velcro, hooks and other strong fasteners hold the waist trainer tightly in place.

The waist trainer is meant to be much more tightly and gives the person a smaller sleeker waist.

Many fitness experts believe that it can train your waist to retain a slimmer shape after wearing garment frequently over a period of time (months). Some people recommended that wearing a waist trainer while working out can help you lose weight.

A waist trainer can reduce your waistline and hide excess fat immediately. It can also help to take off permanent inches off your waist and help you to achieve more curvy shape, an hourglass shape.

How Do Waist Trainers work?

Waist trainers work similarly to corsets, and it can provide a temporary reduction in your waist size. Wearing a person can see immediate results, but once they take off the waist trainer, the results are no longer to look their waist smaller.

Also, a waist trainer does not reduce body fat, many people suggest waist trainers to lose body fat around their waist, or midsection, but the fact is not relying on wearing waist trainers to do this.

However, wearing a waist trainer can cause you to lose appetite, because the garment puts pressure on the stomach, which can create feeling fullness.

What are the Supposed Benefits of Waist Trainers?

Some people show that waist trainers have some range of benefits to getting a sleeker, slimmer body shape. These supposed benefits include:

01. Weight Loss

Wearing a waist trainer, you may temporarily lose a small amount of weight, but it will more likely to be due to loss of fluids through perspiration (sweating) than loss of body fat.

While wearing a waist trainer, you may feel fullness because your stomach squeezes by the garment (waist trainer can compress your stomach). This is not a healthy way to lose weight and companies that make waist trainers and sell them suggest a healthy diet and exercise as part of a healthy way to lose fat.

Remember, it is important to follow a healthy diet and eat enough nutritious food.

Some people suggest wearing a waist trainer during exercise, but it’s not a good idea. It can be dangerous and can restrict movement. And also, it can make it difficult to breathe. However, your muscles and tissues need oxygen during exercise. So, it is highly recommended to take off the waist trainer during exercise.

02. Hourglass Figure

The primary benefits of wearing a waist trainer is that it is a fast and easy way to get an hourglass figure and also train your waist to maintain that shape.

A person wearing a waist trainer may give you that good impression, according to the American Board of Cosmetic Surgery (ABCS) Blog, a waist trainer will not drastically change your body shape. If a person removed a waist trainer, it is unlikely to have a lasting effect.

If you’re looking for weight loss, then you should focus on improving your diet and exercise regularly.

03. Improve Your Better Posture

Wearing a waist trainer may temporarily improve your good body posture, by keeping your back straight when you sit and standing your posture remains the same. This is more beneficial to those who have a desk job where they have to sit for long periods of time.

However, if you wear it too much, it may weaken your core muscles and result in back pain and poor posture.

04. Decrease Your Appetite

Wearing a waist trainer can squeeze your stomach that will probably make you feel full faster, that may cause you to eat less.

Remember, it is very important to eat healthy foods and the right amount of nutritious food to stay healthy and get minerals and vitamins that you need for your body. If you’re limiting how much you eat, that your diet may not be sufficient to stay healthy. Click here and read the article to know how to live a healthy lifestyle.

05. Postpartum Support

Wearing a waist trainer will support women for those women who have thinned following pregnancy and abdominal muscles have stretched. The waist trainer will give extra support to help to reduce discomfort and pain.

What are the Risks of Wearing Waist Trainers?

Do Waist Trainers Work

Using a waist trainer for the long-term could have some side effects on an overall health. Here are some of the risks that you may face when wearing a waist trainer.

01. Breathing Problems

A small study suggested that wearing waist trainers during exercise may cause breathing difficulties. According to the ABCSusing a waist trainer can reduce your lung capacity by 30% to almost 60%.

It may also cause inflammation and buildup of fluid in your lungs. Also, breathing issues can affect your lymphatic system.

02. Internal Damage

If you wear a waist trainer, it can squeeze your midsection with constant force that will likely cause internal organs, like kidneys and liver, to shift into unnatural positions.

Shifting of internal organs will affect the blood flow and it can change how well the organ functions. This all leads to permanent organ damage and reduces muscle strength.

03. Digestive system Issues

When you wear a waist trainer you are squeezing your fat, skin and even your part of the digestive system including the stomach, esophagus and intestines.

The constant pressure can force stomach acid back up into your esophagus and cause heartburn. If you have GERD (Gastroesophageal reflux), wearing a waist trainer can make situations even worse.

When to Wear Waist Trainers?

You can definitely wear a waist trainer as part of the costume, but make sure that you’re not pulling it too tight. Remember to wear a special outfit under waist trainer.

If you feel light-headed or short of breath, then remove it as soon as possible.

Are Waist Trainers Safe to Wear?

Waist training may provide some temporary waist thinning, but it does not provide a long-term solution or safety to weight loss or fat loss.

Using a waist trainer for long term can lead to digestive issues or organ damage. Also, waist trainers can make breathing difficult, a person will not get enough oxygen. For this reason, you should not wear a waist trainer or corset during exercise.

You should remove the waist trainer immediately once you start feeling short of breath or lightheaded.   

Other Ways to Shape Your waist

Wearing waist trainers and looking waist thinner in the short period, that is shortcut. Most healthcare professionals and fitness experts recommend that the best way to lose weight around your waist is through diet and regular exercise.

Here are some of the safer ways to work on your waistline.

Balanced diet: the Centers for Disease and Prevention (CDC) recommends concentrating on eating whole grains, fruits, vegetables and low-fat dairy products. Cut down on beverages, processed foods and sugary snacks.

Regular exercise: focus on aerobic exercise (cardiovascular activates) and strength training such as running, walking, and lifting weights. This exercise strengthens your muscles and helps to burn more calories. Also, talk to a personal trainer so they can create a workout routine to suit your needs.

Important note: before making any changes to your diet and exercise regimen, you should talk to your doctor, so the doctor can give specific advice based on your health and fitness level.

If you are trying to lose weight, and diet and exercises are not working, then a doctor may be able to recommend additional steps, suggesting dietitian or personal trainer.

FAQs on Waist Trainers

Do Waist Trainers Reduce Belly Fat?

Most of the healthcare professionals say wait trainers will not reduce belly fat, lose weight or give you similar results. A waist trainer can squeeze your torso (stomach) for a temporary change in appearance.

Does it Help with Body Fat?

A waist trainer will not help you with reducing body fat, but it can make your abdominal fat more compact. It can also cause your internal organs such as liver and kidneys, shifting into unnatural positions.

Can I Wear it While Working Out?

Most people believe that a person can wear a waist trainer during exercise, but this is not advisable, because wearing a waist trainer while working out can make breathing harder.


A waist trainer provides a temporary waist slimming effect, they do not provide permanent change and that means no weight loss. Overuse can cause health problems, if you’re looking for healthy ways to lose weight then focus on a healthy diet and regular exercise.

These kinds of garments have several risks including breathing difficulties, organ damage and digestion issues due to long-term use.

 Hopefully, you like this article, if you have any questions and suggestions kindly put them in the comment box below.  

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