Getting the hourglass body shape for the first time you’ve been dreaming of can be less about discomfort and hard work than you think. With a schedule and dedication, you can whip yourself into shape in just a few weeks. Combining regular exercise and healthy eating is first price, but there are additional hacks, tricks, and tips that can help you reach your goals faster.
If you’re looking for straightforward and easy-to-use waist training tips, tricks, and hats that will totally blow you away with dramatic results for any body type, you’ve come to the right place. Below we feature 10 things you can do to get even more out of your waist training efforts. Here is your waist training guide!
Hack #1: Get Enough Sleep
Did you know that lack of sleep leads to a sluggish metabolism? One of the best things you can do when waist training is to make sure you’re getting enough shut-eye. Studies have proven that a decent amount of sleep (7.5 hours, to be precise) plays a role in weight loss - who knew! Lack of sleep is quite frankly a bad habit and, according to studies, can lead to your body storing carbs and being reluctant to burn them. Poor quality of sleep also leads to poor breakfast decisions. Cold cereal, a slice of toast, or a bagel on the run aren’t going to do much for nutritional needs or your waistline. According to the National Sleep Foundation, you will quite literally burn fat as you sleep because the body goes through repair processes and releases growth hormones during sleep. These processes obliterate fat cells in a process called “lipolysis.”
Top tip for a better sleep schedule: switch off your phone at a particular time, and have set kitchen hours to abide by (no midnight snacking, sorry!). Try to get to sleep and then wake up at a similar time every day to create a natural sleep cycle.
Hack #2: Size Matters, So Choose Wisely
Wearing the incorrect waist trainer, waist band or waist cincher size can deter your results! Never before has “size matters'' been more true! Wearing the wrong size waist training can also lead to bunching of the waist trainer, pinching, and general discomfort. To ensure that you get the best waist trainer, you must measure your body in specific areas. Go ahead and do this with a fabric or vinyl measuring tape. If you feel your measurements aren’t accurate, ask a friend to help. Make sure the tape fits snugly around you when noting your measurements. Here’s what to do:
Measure your waist
Most people misunderstand where their waist is. It’s the narrowest part of your midsection, just below your rib cage and above your hips. Don’t try to make your waist tinier than it is - now is the time to relax, breathe, and then measure.
Measure your hips
To get an accurate hip measurement, stand with your feet together and wrap the measuring tape around the widest part of your hips. Also, measure the distance between your hips and your bra-line (underbust).
Measure your underbust area
To measure your underbust, you need to measure right at your bra line. To get the most accurate measurement, ensure that your measuring tape is firmly in place parallel to the ground.
Using these measurements, you can get a high quality waist trainer that will fit you comfortably. Waist trainers come with adjustable fit settings, so your perfect size waist trainer can size down with you as your waistline starts to shrink. If you aren’t sure which waist trainer size to get, using the Luxx Curves free sizing consultation service is highly recommended. Snap a few photos of your midsection from the front and side and send these along with your measurements to the team. A waist training pro will get back to you with a few recommendations.
Hack #3: Protein Shake Before Bed
We all know that waist training owes a large part of its effectiveness to thermogenic impact. This means that a waist trainer can increase heat in your core and stimulate metabolic processes. In short, it causes fat burning. You might find it interesting that your body also experiences a thermogenic effect when digesting protein. The body burns more calories when it is digesting protein than it does carbs, so naturally, you want to ensure that it’s a protein-based snack and not sugar or carbs when you snack.
According to a study done by the Florida State University, people who consume protein at night before bed, around 30 grams, enjoy a higher resting metabolic rate the following day. What does this mean? It means you burn more fat while you sleep, and when you wake up in the morning, you still feel satiated, which means you get to make more level-headed breakfast decisions (you eat for nutrition, not for hunger).
Top tip for nighttime protein shakes: choose a low-carb, sugar-free protein shake to support your weight loss efforts! You don't want to increase your carb and sugar intake just before bed. A good option to go for is a plain pea-based protein. If you need a bit of sweetness, look for a protein powder that’s sweetened with Stevia.
Hack #4: Quality is Everything
The quote “you get what you pay for” comes to mind when buying a waist trainer. This doesn’t mean that you have to spend your life savings on a waist trainer, but you do have to be cautious about opting for the cheapest possible option just because it’s cheap. A great option that’s affordable and offers exceptional quality is the Luxx Curves Traditional Waist Trainer.
A quality waist trainer guarantees quicker and more reliable results for several reasons. Here are a few:
Keep in mind that you will wear your waist trainer for up to 8 hours a day, so comfort is everything. The material use must be flexible and comfortable against your skin. The more comfortable the waist trainer is, the easier it will be to wear.
By now, you know that we do not support corsetry because of the damage they can cause to your body. Unlike cheap waist training corsets, a decent quality waist trainer won’t restrict your breathing or overly restrict your internal organs.
Because a waist trainer is worn for 8 hours a day and must go through regular washing, too, you need to know that the trainer is made from highly durable materials. The fabric should be flexible yet firm, and you should have complete peace of mind that it won’t stretch out of shape or tear after a few weeks of wear.
Hack #5: Get a Fitness Belt for Exercise
If you’re exercising but finding it hard to get rid of stubborn belly fat, you may need a helping hand. You’re not going to wear traditional shapewear or a waist trainer to the gym, but investing in a Luxx Curves Waist Trimmer Fitness Belt Flucan really skyrocket your gym results.
What makes a fitness belt highly effective is that it increases your core temperature, causing you to sweat a lot more during your workout. When you’re sweating profusely, your body is getting rid of toxins and burning fat at an increased rate. Another perk of wearing a fitness belt to the gym is to correct posture and form, ensuring that you do every exercise correctly. Do you know what that means? You get measurable and noticeable results from every exercise you do. Of course, if you’re wearing a waist trainer, you need to plan exercises that aren't hindered by it.
Here’s a sneak peek at a few exercises you can try at the gym while wearing your trimmer fitness belt.
With your body horizontal to the ground, assume a pushup and hold the position. Hold the position and revel in the burn for at least 30 seconds at a time.
Lie on your back and bring your feet up to a 90-degree bend at your hips and knees. With your hands at your ears and your elbows out wide, bring your head up and lay it down to rest. Keep your neck straight and bend your core. Do at least 20 of these before taking a rest.
Holding the position of the feet-up crunch, try to touch your right knee with your left elbow and vice versa. Keep elbow-knee tapping for 20 reps on each side.
Unilateral toe touch
Lying on your back, with your hands behind your head, extend your right hand to touch your left toe and vice versa. Keep this up for 10 reps on each side.
Hack #6: What You Put In (Your Mouth) Is What You Get Out
As they say, “abs are made in the kitchen!” You can work out as much as you like, but if you’re putting all the wrong things into your body, you’re not going to see the results that you want. The best waist training results are a careful balance of good food and dedicated waist training hours. By fueling your body with the right foods, you will feel more energized and less prone to snacking throughout the day. Before you start feeling dejected, you may be surprised to find that some weight loss-friendly foods are absolutely delicious too.
Here are a few of the best ingredients for boosting your waist training results.
Studies have shown that those who eat a ¼ of an avocado daily have lower body weights and waist measurements. Avocados are packed with healthy fats that help to stabilize metabolism. They are also high in soluble fiber, which keeps you feeling fuller for longer.
Pistachios are a satisfying snack and, surprisingly, one of the lowest-calorie nuts available. Thanks to the healthy fat, fiber, and protein content, they’re great for feeling fuller for longer when trying to lose weight.
An excellent protein and fiber source and low on calories, lentils can keep you fuller for longer. They are also fat and cholesterol-free, making them a top-notch protein source for those looking to lose weight in the healthiest possible way.
Rumor has it that dark chocolate is death to ghrelin (the hormone in your body causing you to feel hungry). Dark chocolate affects your body’s fatty acid synthesizing processes which reduce the absorption of fats and carbohydrates. Having a small block of chocolate in the evening can boost your metabolism to burn extra calories. Sticking to a healthy diet is also a lot easier if you have a treat now and then.
Hack #7: Take Healthy Breaks
To a large degree, your level of success will rest on how attuned you are to listen to your body. Just like you can reach burnout from putting too many hours in at work, you can get body burnout by overdoing exercises on core muscles and waist training. It’s essential to take healthy breaks to recover. Naturally, if you feel worn out and tired, give it a rest. To avoid this, it is good to set a waist training schedule complemented by a healthy workout regimen and eating plan. If you’re only beginning, here’s a decent and healthy waist training schedule to follow.
Day 1: Wear the waist trainer for 2 hours and take it easy - there is no need to exercise today.
Day 2: Wear your waist training for around 4 hours today. Today you will feel a bit more restricted but don’t worry, in a few days your body will be used to it. If you start to feel really uncomfortable, take the waist trainer off and give your body a break. Start an exercise program that focuses on stretching, such as Pilates.
Day 3: Wear your waist trainer as long as you can today, but don’t go over 6 hours. At this stage, you should still be removing the waist trainer for exercises. Do a bit of cardio today (get your heart rate up for a minimum of 20 minutes).
Day 4: Increase your waist training time to 8 hours today. Take a break from exercise today to give your body a rest.
Day 5: Wear your waist trainer for 8 hours and focus on high-intensity cardio (without the waist trainer). Jog on the spot, go for a run, or do HIIT exercises.
Day 6: Wear your regular waist training for 8 hours today. Switch your waist training for a waist trimmer fitness belt and head to the gym for weighted work. Avoid cardio today. Today is about stretching, toning, and building strength.
Day 7: Try up your waist trainer wear time to 9 hours today. Take a day off from exercises and prepare to repeat your exercise cycle from day one tomorrow. Of course, you should wear your waist trainer for 8 to 9 hours daily from this point.
Top tip for waist training success: take a day off from waist training entirely every 10 to 14 days. Give your body a holiday - it will thank you for it!
Hack #8: Moderate Exercise is Your Friend
When starting to waist train, most waist training enthusiasts focus only on the end result, which leads to overdoing it in the gym. When waist training, your results will come with time, so don’t try to force anything to happen quicker by pushing harder and more demanding workouts. Moderate exercise is all you need to see steady and reliable results. If your body is tired, give it a rest. Take a stroll while wearing your waist trainer - if you’re feeling up to it, pick up the pace into a brisk walk. You can build good exercise habits by starting small.
Don't think of it as a race of competition - it's not, so work exercise into your schedule as slowly and steadily as you can. To get the best results from your waist training efforts, you must work out at least 3 times per week for around half an hour at a time.
Don’t have time to head to the gym? That’s okay! You probably have plenty of opportunities to sneak a few exercises into your day at home. Stop what you are doing and do 30 squats while you wait for the kettle to boil or lunge when walking from one room to the next. Do wall pushups in the shower and maybe even 20 jumping jacks while you’re waiting for your bath water to run. Make adding exercise into your day fun, and it won’t feel like “work.”
Hack #9: Be Kind to Your Body
Always remember that your body is your best friend. You aren’t doing you or your best friend any favors by trying to take shortcuts by being cruel to your body. One of the first steps to being kind to your body is opting for a waist trainer instead of a corset. Corsets are aggressive and damaging due to their inflexible nature. Sure, they may have been used back in the day and are still around in stores today, but their promised results come at the cost of your health.
Most people who opt for a corset do so to keep up with the latest fashion trends and not to train the natural waist for long term results. Is it worth over-compressing your organs and debilitating natural breathing processes all for short-term effects? Certainly not! Corsets may give you an instant hourglass figure. Still, their rigid nature makes it challenging to bend and move about naturally, unlike waist trainers, which are designed for increased comfort and flexibility. The point of a waist trainer is to train the waist over time, not force it into an immediate unnatural shape. People wear waist trainers to sculpt the body over time. Waist trainers give you a narrower waist and curvy body. When faced with a waist trainer or corset choice, the answer should be obvious: waist trainer all the way! To keep working for longer periods of time, you must be kind to your body!
Hack #10: Sip on Rooibos Tea
Studies have shown us that the higher our stress levels, the more stubborn our fat becomes - how inconvenient, right? Stress hormones in the body are the culprit of increased hunger and unwanted fat storage. Sipping on Rooibos tea can help you unwind and de-stress while burning belly fat at the same time. Rooibos tea is a caffeine-free tea made from a Red Bush tree that grows in Southern Africa, and what’s unique about it is its Aspalathin content which reduces stress hormones in the body. The tea is also void of calories, making it the number one choice for people who want to reduce stress and stave off cravings while on a weight loss and waist training mission.
Waist training works for slimming! By tweaking your daily habits just a little while waist training and working out your abdominal muscles, you can boost your results in a short period of time for a smaller waist - and look like Kim Kardashian! Whether you’re just starting out or looking for ways to supercharge your already-steady results, use the tips above and watch as you get closer to your waist training goals one day at a time.