Long-term use of waist trainers can lead to organ damage. It can also lead to digestive issues, such as acid reflux.
Everything you need to know about waist trainers
Waist trainers are similar to corsets. Proponents say they slim the waistline and help people achieve an hourglass figure. However, squeezing the waist may damage the internal organs and cause difficulty with breathing and digestion. They do not reduce body fat.
Before deciding to use a waist trainer, it is important to understand that the product may not necessarily be safe or effective.
Keep reading for more information about waist trainers, including their apparent benefits and potential risks.
Share on Pinterest It is highly unlikely that a waist trainer will contribute to meaningful weight loss.
A waist trainer is a shaping garment similar to a girdle. The waist trainer pulls a person’s midsection in as tight as possible. The idea behind a waist trainer is that the pulling action gives the person a sleeker, smaller waist.
Waist trainers usually consist of a combination of tough fabric and hard fibers. Hooks, Velcro, lacing, or other strong fasteners hold the trainer tightly in place.
Advocates believe that it is possible to “train” the waist to retain a slimmer shape after frequent wearing of the garment over an extended period. Some people suggest that wearing a waist trainer while working out can aid weight loss.
Waist trainers work in a similar way to corsets, which fell out of fashion due to discomfort and health concerns.
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.
Some people claim that waist trainers can provide a range of benefits to those wanting a sleeker body shape. These include:
Hourglass figure
The main supposed benefit of a waist trainer is that wearing it is a fast and easy way to get an hourglass figure.
While the waist trainer may give that impression when a person wears it, according to the American Board of Cosmetic Surgery (ABCS) blog, the garment will not drastically change a person’s body shape. After a person has removed the waist trainer, it is unlikely to have a lasting effect.
Instead, if a person is looking to lose weight or increase fat loss, they should consider improving their diet and exercising more often.
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.
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.
A small older study looking at whether waist training had an effect on weight loss was inconclusive. The researchers said that this was because the majority of the participants gave up wearing a corset due to discomfort.
Better posture
Wearing a waist trainer may temporarily help with improving posture. However, if a person wears it too much, it may instead weaken the core muscles and result in back pain and poor posture.
Postpartum support
Waist trainers may provide support to women whose abdominal muscles have stretched or thinned following pregnancy. The extra support may help reduce pain and discomfort.
According to a study from the International Journal of Gynaecology and Obstetrics, women who wore a waist support garment after a cesarean delivery experienced less pain and bleeding than those who did not wear one.
The long-term use of waist trainers could have some negative effects on a person’s overall health. 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
Breathing problems
A small 2018 report suggests that using a waist trainer while exercising may cause breathing difficulties. The participants displayed shortness of breath, sweating, and increased pain when they wore a waist trainer while performing a breathing maneuver to simulate exercise.
According to the ABCS, wearing a waist trainer can reduce lung capacity by 30–60%. It may also cause fluid buildup and inflammation of the lungs.
Internal damage
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.
A blog post from the Royal College of Surgeons of England mentions that long-term use of a corset can also lead to the deformation of the rib cage.
Digestive issues
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.
Waist training is similar to fad diets and many fitness fads. It may provide some temporary waist thinning, but it ultimately does not provide a safe, long-term solution to weight or fat loss.
Long-term use of waist trainers can lead to organ damage. It can also lead to digestive issues, such as acid reflux.
Waist training also makes breathing difficult. A person may not get enough oxygen or become easily winded. For this reason, they should not wear a corset or waist trainer during exercise.
If a person feels lightheaded or short of breath, they should remove the waist trainer immediately.
Why Waist Trainers Aren’t the Same as Shapewear (and Other Things You Should Know)
It’s the third time you’ve put off going to the gym. You’re feeling frustrated and are wondering if you’ll ever get on a consistent workout routine. So, you google “waist trainers” — a product reminiscent of a Victorian-era cincher worn by celebrities like the Kardashians.
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Surely, you think to yourself, this could be just the boost I need in my weight-loss journey. But what are waist trainers anyway? While they sound like shapewear, the two are very different.
Hepatologist Jamile Wakim-Fleming, MD, explains the truth behind using waist trainers for weight loss and what you should know before using them.
What are waist trainers?
Waist trainers are a type of undergarment usually made out of a combination of either spandex, nylon or latex. Many designs incorporate some kind of Velcro or belt-like strap and some brands even have plastic or steel boning in them.
They’re meant to be worn under your clothes while at an event or throughout the day as a way to create a more hourglass figure for the body.
How they work: The idea behind waist trainers is that they give the illusion of a smaller-looking waist while attempting to remove fat from around the waist, as well through an intense amount of compression and tightening. A couple of things are happening when you wear a waist trainer. As your stomach area is being tightened and compressed, this leads to the appearance of a slimmer waist, while also causing sweating and a loss of appetite. The combination of these three effects is why waist trainers are marketed as a “quick” way to lose weight.
“They help you drop weight because they tighten the waist so much,” explains Dr. Wakim-Fleming. “So, then, you have a tendency to eat less, especially if you wear them all the time.”
Are waist trainers the same as shapewear?
While shapewear is more of a temporary solution for those wanting to achieve an hourglass figure for a night out in a form-fitting dress, waist trainers are on an entirely different level.
As Dr. Wakim-Fleming explains, shapewear is mainly used to smooth out any creases when wearing clothes or to make the body look more proportional, “uniform” or traditionally feminine looking.
The big difference with waist trainers, on the other hand, is that they’re meant to be worn over long periods of time and that the materials they’re made of are much more constrictive.
Do waist trainers really help you lose weight?
In short, not really.
The name — waist trainer — suggests that the product is literally training your waist over time to become slimmer. But in fact, as Dr. Wakim-Fleming points out, this isn’t really possible. And what waist trainers do achieve is only temporary.
“There’s a lot involved with weight loss,” she says. “It may be tightening our waist, which means we may look small or we may even lose weight temporarily.” As she explains, the main way that waist trainers actually make you lose weight temporarily is by suppressing your appetite — which isn’t a sustainable approach to weight loss.
“Because now that your stomach is being squeezed, you don’t have enough space in the stomach to hold as many nutrients from food as you did. So, you lose a little bit of weight. But this is not a permanent thing,” she continues.
And the fatigue that’s associated with these products may not be worth the short-lived results.
Risks of wearing waist trainers
The main risks of wearing waist trainers involve the longevity of use. In other words, if you’re wearing them for long periods of time, that can lead to some health concerns, including:
Breathing and heart problems
While the waist trainers focus on your stomach, the compression can also have an effect on your lungs. The undergarment squeezes your sternum and ribs — 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,” says Dr. Wakim-Fleming.
A blog post from the American Board of Cosmetic Surgery recommended against using waist trainers for this very reason.
Digestive issues
Suffice it to say, your digestive system doesn’t like being squeezed. Have you ever had someone poke you when your stomach was full? Well, long-term use of waist trainers brings that feeling to a new extreme.
“There is a lot of damage on the organs because they’re shifting, stretching the vessels around,” explains Dr. Wakim-Fleming. “This causes people to report more gas because gas is retained, which causes bloating.”
There’s also a concern over acid reflux becoming worse after extensive use of waist trainers. And if you have a history of heartburn — forget about it. The pressure of a waist trainer can force fluids back up through your esophagus, making that burning feeling even worse.
Rashes and skin problems
Another concern over waist trainers is that the material could lead to skin irritation. Because it’s so tight and it’s made of microfiber materials, it could be irritating for people with more sensitive skin.
“It’s not really made of a breathable material,” says Dr. Wakim-Fleming. “And so as you’re tightening it, you’re also sweating in it and becomes itchy.”
Especially if you’re prone to certain allergic reactions such as latex, you should steer clear of waist trainers.
Weakening your organs
Waist trainers don’t just affect the external look of your waist. Over time, Dr. Wakim-Fleming states that this continual compressing of your internal organs can lead to serious damage and can even reduce muscle strength.
“As you’re squeezing your belly, you’re also squeezing your liver, kidneys, pancreas and spleen,” she explains. “And as you’re squeezing those organs, they start to shift and that can be very dangerous in the long run.”
How long should you really wear them?
One thing is for sure, waist trainers shouldn’t be an everyday thing. Dr. Wakim-Fleming recommends using waist trainers on a temporary, low-impact basis.
“It’s OK to wear them for a day if you’re going to an event like a wedding,” Dr. Wakim-Fleming advises. “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.
Instead, she recommends using them for special events only, for a couple of hours at a time (at most).
But it’s important to listen to your body, too. You should immediately stop wearing waist trainers if after using them you start to feel symptoms like:
- More acid reflux than usual.
- Food regurgitation after eating.
- Difficulty breathing.
- Swelling in your legs.
Safer options for losing weight
When it comes to actually “shaping” or “training” your body, it all comes down to exercise, combined with a healthy diet. Dr. Wakim-Fleming says 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.
She adds: “For the average person to lose weight, you have to have good nutrition. It’s best to consult with a dietitian to make sure you’re eating healthy and getting the nutrients that your body needs.”
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
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