The waist trimmer belt is all the rage right now. It’s hard to open Instagram or Tiktok without seeing someone hyping up the latest and greatest waist trimmer.
But do they help you lose weight? Can a waist trimmer belt give you a six-pack if used during a workout?
The answer to those questions is a bit complicated. The real question we should ask is, “Do waist trimmers work?”
This article will explore the waist trainer truth about weight loss. We will examine what a waist trimmer belt is, how to use and wear them, and the benefits of using one.
Most importantly, we will look at what a waist trimmer belt is meant to do versus the weight loss urban legend it has become.
What Is A Waist Trimmer Belt?
A waist trainer is a belt with latex-free neoprene material that you wrap around your waist. A waist trimmer belt is sometimes called a “waist trainer belt.”
A waist trainer resembles a girdle around the midsection. They wear around your torso, usually the lower half around the belly, entirely around the body. Typically they attach in the front via velcro or some other tie.
The elastic of the waist trimmer belt is made to allow for stretching and tightening around the body, creating a snug “hug” around the stomach and back.
Most wear a waist trainer under their workout clothes at the gym during their workout.
Originally, women were the primary users of these types of trimmers. But over the last few years, men have used them more frequently (myself included).
Why Do People Wear A Waist Trimmer Belt?
This is a bit tricky.
Over the years, the waist trimmer belt has garnered a reputation as a weight management tool.
Because of this, most people wearing a waist trimmer belt do so to lose weight.
While most waist trainers tout other benefits (which we will discuss below), social media and fake customer reviews have amplified the weight loss myth about the waist band trimmer belt into something much bigger than it actually should be.
How Does A Waist Trimmer Belt Really Work?
Years ago, it was common for people to take plastic wrap from the kitchen and wrap it around themselves when they were working out to initiate heavy sweating. The belief was that if they sweat more, it would lead to fat loss. This was the original waist trimmer.
The homemade belt was wrapped around the body and worn during a workout.
A modern-day waist trimmer belt or waist trainer belt works by trapping heat in your core area during your workout, causing your body temperature to rise, and to sweat more, the same as the plastic wrap.
The material of waist trimmer belt is usually made of latex free neoprene material, which is a material that will retain heat well and is much more comfortable.
Someone who uses a neoprene waist trimmer belt or waist trainer will usually remove their belt at the end of their workout and find an excess of sweat built up on their stomach and the waist trimmer.
Okay, But Do Waist Trimmers Actually Work?
When we ask, “Does a waist trimmer belt work,” we must understand what waist trainers are intended to do and how they are promoted.
Believe it or not, most waist trimmer belt companies do not claim you can lose fat by wearing their belt.
While maybe do mention that wearing the belt can help “support” fat loss, they do not usually claim that wearing the belt has a direct tie to losing weight.
If you look at waist trainers (trimmers) on Amazon, most make no mention of being a “weight loss belt.”
They only mention “break a sweat everyday.”
At the core, this is what most waist trimmers and waist trainer companies are offering; a belt that will induce more sweating when you work out.
And so to answer the question if waist trimmers work, the answer is yes. They will induce excess sweat..
But What About A Waist Trainer And Weight Loss?
Most people don’t want a waist trimmer belt that causes more sweat; they buy a waist trimmer because they want to lose weight.
So, can you lose weight wearing a waist trimmer belt?
No conclusive studies show that fat loss can be attributed to wearing a waist trainer.
A small study was done in 2010, but it was inconclusive.
But, even if we look at how a waist trimmer belt works, there are some answers there we can use.
We know the best induce sweating is excess water weight from our bodies. The increase and release of sweat from our body have a weight impact.
So it is reasonable to say that the more sweating a person does, the more excess water weight they are likely to shed.
However, excess sweat and water weight is not fat. Any fat lost via sweat will most likely be restored when the body is rehydrated, making the weight loss a temporary loss.
While they are some claims that the “heating” of the body due to the belt’s pressure can increase calorie and fat burning, there is simply no science behind those claims, and most likely, the social media spin getting out of control.
When it comes down to it, fat loss can only be achieved by eating fewer calories than you burn each day. HERE is a guide for beginners to walk you through how to do that.
A Waist Trimmer Belt Is Still A Valuable Tool
I wear my Sweet Sweat waist trimmer a lot.
I do not rely on the trimmer belt for fat loss, but most companies do not promise fat loss, so to expect that would be silly.
I use my waist trainer almost every time I run outdoors or do any sort of outdoor HIIT.
So you may be wondering why I use the waist trainer belt.
1. Lumbar/Mid-Section Support From The Belt
Lumbar support can help to improve posture and ease back pain by supporting the lower back and promoting proper alignment.
Additionally, lumbar support can help prevent injuries during exercise and other physical activities.
Lumbar support helps reduce strain on the spine and muscles by supporting the lower back, allowing you to move more freely and with less pain.
There is a lot of value in a waist belt like the Sweet Sweat waist trimmer if it allows me to continue with my runs and will enable me to get my full workout in without back discomfort.
The waist and back support the waist trainer belt gives has limited or alleviated most of my lower back pain after a long run.
2. The Feeling of Compression
The Sweet Sweat waist trainer enhances that feeling of compression and support around my waist. The slight increase in wrap compression gives me a little more of that “tight” feeling that I prefer without restricting movement.
3. The Belt Keeps Me Warm
One of the benefits of wearing this waist trimmer belt, specifically during the winter months, is that it is an incredible body heat insulator. The neoprene does a great job of keeping your torso warm.
4. The Belt Does Reduce Water Weight
Water weight is the term used to describe the excess water stored in your body. This water can be found in your fat cells, muscles, and other tissues.
When you lose fat, the water stored in those fat cells is released into your body. This can lead to a temporary increase in weight on the scale.
However, this weight loss is not necessarily fat loss.
To lose fat, you need to create a calorie deficit by eating fewer calories than you are burning.
You can also lose water weight through sweating and urination. You lose fluids and electrolytes when you sweat, leading to dehydration and decreased body fat.
I like how it makes my body feel right after a hard workout and sweat. And when you take it off your waist and let fresh air hit your body, it’s a little bonus for the hard work.
Final Thoughts On Waist Trimmers and Trimming Belts
Despite what the rumor mill and social media say, waist trimmers are not promising us fat loss.
No special pill or waist trimmer belt can cause fat loss.
But, a belt can be helpful if you know what they are meant for and set the proper expectations.
A waist trainer is there to provide support in your fitness journey. So whether that leads to losing fat, running faster, or just general wellness, a waist trainer belt is worth considering adding to your arsenal.
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Rob is a Certified Personal Trainer and Certified Nutrition Coach through the National Academy of Sports Medicine. For the past 10 years, Rob has been navigating the health and fitness landscape in a quest to better himself and those around him focusing on tools such as calorie and macro counting, intermittent fasting, and HIIT training techniques.