Waist Training For Weight Loss


It’s the year 2022 and in this day and age, it’s hard to escape the fact that many people have health and fitness at the forefront of their minds. A common question we get asked by customers is if they're able to use a waist trainer to encourage fitness and reach their weight loss goals.

Thankfully for all of us, the answer is yes! In fact, we highly recommend using a waist training plan as part of your fitness and weight loss journey. However, we cannot stress enough that waist training is not a magic pill for weight loss (because there is no such thing). It’s just one part of your comprehensive healthy lifestyle if you would like to slim down and tone up. Chances are if you just slap on a waist trainer every once in a while and expect to lose weight despite not maintaining a diet or exercise routine, you’re going to be very disappointed.

However, if you chose to use a waist trainer strategically, we guarantee that you will be wowed by the results! You can even head on over to our Instagram Superwaisted to see some rad before-and-after transformations!

If you’re serious about your health and fitness journey, and you want to start waist training, here is everything you need to know to get the best wow-factor results.

How to Start a Waist Training Regimen?

 A key factor in order for waist training to be an effective part of your weight loss or waist-snatching journey is having a plan and staying consistent with it. In order to see noticeable results from waist training, you need to be waist training daily. Just because you see an instant slimming effect when you put it on, doesn’t mean that it will stay that way when you take the waist trainer off if you don’t approach it with discipline.

How to Start a Waist Training Regimen

While you might feel inspired and want to start wearing it 24/7, it doesn’t quite work that way. Like a new pair of shoes, waist trainers need to be broken in. And if you’ve never had one on before, your body takes a while to get used to having it on.

You’ll want to start out wearing a new waist trainer for only about an hour or so the first time you put it on. Make sure that it fits correctly—it should slim your waistline instantly and create a flattering look for your figure. While it should be snug and might be a challenge to put it on for the first time, it shouldn’t be an ordeal. If you can’t pull the clasps shut, your garment is too small (check out these tips for trying on your waist trainer).

Once you get a little more acquainted with the sensations, slowly increase the amount of time you wear your waist trainer each day by about 30 minutes to an hour.  A great way to get started is to wear a waist trainer whenever you work out. Not only will you sweat harder during your workouts, but you’ll also love the way you look whenever you hit the gym—a great motivator.

Once you’re wearing a waist trainer for longer periods, you might find it helpful to break it up into shorter sessions per day e.g. two hours in the morning and two hours in the afternoon. From time to time you might want to take a break for a day, but don’t stop for longer than that so you don’t lose momentum!

If you follow this plan and scale up your waist training daily, you should be able to comfortably wear a waist trainer all day every day after a couple of weeks.

Nutrition Tips to Maximise Weight Loss While Waist Training

As we’ve said, waist training is just one piece of the puzzle when it comes to weight loss. It’s essential that you also follow a sensible diet while waist training. In general, our advice is simple; drink lots of water, tick to whole foods and avoid processed foods and sugars

Portion control is also important for weight loss, but it’s easier to implement if you’ve got a great meal plan each week with lots of delicious, nutritious food you’re excited about eating. You’re not as likely to go overboard eating too many fruits, veggies, whole grains, lean proteins and plant-based fats as you are with fatty, greasy foods or treats packed with loads of refined sugars.

Nutrition Tips to Maximise Weight Loss While Waist Training

A waist trainer does have a little side benefit in that it can help you with portion control by making you feel full sooner while wearing it. We don’t recommend depending on your waist trainer entirely for this purpose (no one’s stopping you from eating when you take it off), but it can help you be more mindful about what you’re eating throughout the day.

Workout Tips

Finally, if you want to experience optimal weight loss during your waist training journey, you have definitely got to exercise. The exercises you do though, can make a huge difference when it comes to your results.

We recommend following a workout plan that incorporates a variety of exercises including strength training, cardio of varying intensity and stretching. You should aim for at least 4–5 days a week of workouts that are challenging and fun. Don’t forget to pack your waist trainer!

workout tips

In particular, we like to emphasize strength training and high-intensity interval training as the most effective ways to stimulate weight loss and improve your metabolism. And don’t worry, unless you’re intentionally training to build mass, women’s bodies will not naturally “bulk up” with a regular routine of these types of exercises. Instead, you’ll efficiently burn fat and tone up.

If you’re curious as to what waist trainers are good for weight loss, we recommend our Lollipop Waist Trainer for beginners and our Duchess Waist Trainer for advanced Supergirls. They’ve been guaranteed and proven to be effective, can be worn when working out, and are cute as heck too!

Need inspiration for waist trainer workouts? Just head over to our Instagram page for an endless source of inspo and resources: Superwaisted.

We hope these tips have helped clear up any queries or doubts you’ve been having about waist training and weight loss. When you consistently follow a waist training plan in conjunction with smart nutrition and good exercise habits, there's no limit to how high you can set your goals!