Waist Training vs. Waist Trimming

With social media being a big part of today’s society and having access to celebrities lives pretty much 24/7, looking like them has become a thing. From the Kim Kardasian’s to the Amber Rose’s having a flat stomach, big hips and butt is what most women desire. Is it from the attention men give them? Or do we want to become more desirable in general? Who knows, but what I do know is waist training has become a very popular fitness trend. We see these celebrities “working out” with corset like waist trainers on, and one can only assume, they have their shape due to wearing waist trainers. As a fitness professional with clients asking if they can train with one on or if it’s a good idea, my automatic answer is NO! But as fitness professional I always have to back up my answers with research, so my clients don’t leave me for someone who will let them do whatever to make a quick buck. What I do tell my clients is there is a better alternative. Buy a waist trimmer! Most want to know what the difference is, and the difference is within the name itself. Waist training is training your waist to look a certain way, whereas waist trimming is trimming your waist down. I know I know I know why not train your waist since we train specific body parts to get bigger or to tone it up and what not. There is a BIG difference with that. When training your glutes, for example, do you use anything to assist in making your glutes bigger, rounder or toner? NO so why use something to make your waist smaller? Yes as females we hold onto water, and bloat very quickly on a regular basis. And if it’s that time of the month, forget about it! LOL As a female I completely understand what the issue is. Especially with the way society is forever putting the pressure of having a certain look to be more desirable.


Waist training is a quick fix, like detox teas. Most people argue that wearing corset like waist trainers will rearrange your organs. There are numerous articles out of doctors reporting sittings of organs being rearranged due to waist training. I just wish there were more research and studies out to back up the reasoning behind it. Yes, it’s VERY obvious as to why organs are being rearranged but as a millennial we need more!!!!! With the little research that is out, they do show the effects of certain organs being crushed. Sooooo, I’m going to give you a little anatomy lesson real quick.  With waist training your ribs are being “crushed” Now when your ribs are being crushed they have to go somewhere. Where do they go? They went into your kidneys, liver, stomach, and your upper intestines. If these organs are being crushed what might happen? Well it is something similar that happens to some females, while they are pregnant. Some will start getting symptoms of heart burn, gas, or in some extreme cases esophagitis. Now do you want to be dealing with all that trying to get an hour glass shape?! I hope not!


Anyway, my main issue with waist training is that it redistributes fat and it only last but for so long. Yes it does make your stomach flatter, who doesn’t want that? But does it last? Nope! Yes there are many different types of waist trainers besides the corset style but using anything that is going to modify your body without you really putting in that work, isn’t going to give you lasting results. Which is where having an alternative comes into play.


As I stated earlier, as a fitness professional, I can’t write off what my client want. Yes I have to take their needs as priority but I also have to give them what they want as well. So suggesting a waist trimmer isn’t a bad idea. Waist trimmers are an elastic band that you put around your midsection to sweat more. I personally use waist trimmers myself before a powerlifting meet when I want to get rid of that extra water weight to make weight. Waist trimmers are harmless if not used excessively. I like this idea better because it’s putting less stress on your body and its aiding in helping your body do something it naturally does, SWEAT!


With the way females have this constant reminder of how we should look, most will try to look for the easy way out. Would I automatically recommend one of the two choices from above? No. I would recommend researching a good and reputable trainer, and changing your diet.


Now I know we all see those IG post saying “Abs are made in the kitchen”. Those post are 100% correct! Changing up your diet will help speed up the process of getting a flatter stomach. For one you can’t out exercise a bad diet. Doesn’t matter what you do in the gym, how many detox teas you consume, or how tight you make your waist trainer, you will not achieve the flat tummy you want. Yes going to the gym will give you a great start to getting the results you want, but those results won’t last. Getting the right nutrients into your system to support what you’re doing physiologically is what is more important.


I know, I know changing your diet is going to be hard, trust me I know. But slowly making that transition, doing your own research, and speaking to your trainer or a nutritionist will benefit you in the end.


Timing when to eat is something a lot of people have an issue with. Most of us don’t have time to eat breakfast in the morning or are so busy throughout the day that we forget to eat and end up over eating in one sitting. I would recommend meal prepping when or if you have the time. For one it’s cheaper, two it’s a good way to start healthy eating. Preparing at least 2-3 meals a day for the week plus a snack for each day will help. Studies show that, on average, it only takes 21 days for something to become a habit. So if you’re consistent for that time frame you’ll be good to go.


Healthy eating? What do I eat? Now, knowing what to eat is a very important factor. Since I’m not a nutritionist I’m not going to tell you exactly what to eat. I can only recommend a few things.


First and foremost, breakfast is very important and we hear his all the time. But why? Well for one, it is what kick starts our metabolism. It’s also what keeps our blood sugar “afloat”. Skipping breakfast could lower our blood sugar levels. Lower blood sugar levels then sends signals to our brain saying we need sugar, which is probably why on these days you end up going to the vending machine at work getting a can of soda or catch yourself trying to decide which candy bar or chips you want to eat before lunch. A study, published by the journal, Obesity, have shown that eating breakfast regularly is correlated with weight loss. So grabbing that granola bar, packet of oatmeal, or that banana will be a good start for the healthy eating lifestyle. Having protein, good carbs, and vegetables is something good to start with while doing your own research or until you speak to a nutritionist. For example baked/grilled chicken, brown rice and broccoli. I’m going to list some good sources of protein, carbs, and veggies.


            Chicken breast

            Ground beef/turkey (95% lean)





            Brown rice

            Sweet potatoes

            Legumes (beans, quinoa, lentils, etc.)








            Brussel sprouts.


Getting that flat tummy is going to take a lot of work on your end. If your life is like most people today, then we are always stressed out over something. Most of us binge eat to help. I am 100% guilty of this! Finding that healthy binge food or dealing with your stress a more healthy way could be the first step. Pairing that up with the right exercise program will put the icing on the cake! HA! But on a serious note, do your research before getting involved in anything that may have a dangerous outcome. Using a waist trimmer to aid in you getting that flat tummy will work in your favor way as opposed to using a waist trainer. Remember you won’t get those lasting results without having a good diet and getting into the gym to sweat it out! But most importantly talk with your healthcare provider before starting any fitness routine.