Waist Training Diet Plan and Tips for Quick Results

Waist Training Diet Plan

A waist trainer is designed to reduce your waistline and hide the excess fat from your midsection. However, you need to do daily workout and follow your waist training diet plan to actually reduce your waist and lose/burn excess fat.

Most women start waist training with a purpose or goal of losing weight. It takes time and a lot of hard work to lose weight and achieve an hourglass figure permanently.

What is a Waist Trainer?

what is waist trainer?A waist trainer is a steel-boned garment with zipper or hooks & eyes to reshape your body. It is made of latex, spandex, cotton, polyester, neoprene and nylon+lycra materials. It is available in all sizes to fit on slim women, average women and plus size women.

The waist trainer is designed to provide high compression to reduce your waistline and flatten your stomach (tummy, belly & abdomen). It also supports your back to hide lumps & bumps, fat rolls & bulges, relieve lower back pain and correct your posture.

What is Waist Training?

Waist Training is a process of training your waist to be thin. Some people believe that wearing a waist trainer everyday is waist training but it is an incomplete definition of waist training, so what’s the right definition? Let’s find out.

Waist Training is a long process that includes 3 important steps/parts that I am sharing here.

  1. Wearing a waist trainer everyday
  2. Doing 1-2 hours of workout everyday
  3. Following a waist training diet plan

When you are training your waist, you need to add all 3 parts of waist training in your routine life. Only then your waist training can be effective enough to bring desired results i.e. lose weight and have a slim and attractive figure.

Waist Training Diet Plan and Tips

Wearing a waist trainer can give you a slimmer look as long as the waist trainer is on your body. It does not offer any permanent change unless you adopt an exercise routine and a healthy diet plan.

Waist Training Diet Plan

Many people believe that they can create a diet plan by themselves but I don’t agree with that. If you are waist training with a goal of weight loss and a slim body shape then you must consult a dietitian to make a proper waist trainer diet plan that is suitable for your health.

In order to achieve your fitness goal faster, you need to be consistent in your waist training routine. I am here to share some amazing tips to make your waist training diet more effective to help you achieve quick results.

  1. Wear your waist trainer for 6 to 8 hours per day, keep it on even when you are eating.
  2. Divide your 3 large meals into 5 or 6 small meals, eat healthy food and avoid unhealthy food.
  3. Chew your food slowly and properly, don’t hassle in eating, take longer time to eat if required.
  4. Drink a lot of water throughout the day to prevent dehydration, avoid alcohol and sugary drinks.
  5. Stay consistent in your routine and keep patience as it is a long process.

With the help of 5 simple tips I have suggested above, you can make your waist training diet more effective.

What Should You Eat While Waist Training?

You should eat healthy food while waist training as your food directly affects your body. When I hear “healthy food”, the first picture appears in my mind is of green vegetables. Yes, you need to focus on all healthy food items to create a healthy lifestyle that can support your waist training process.

Your body needs enough nutrition to function properly and you can get it from your food and drinks. You may wonder what you should eat as the term “healthy food” is not enough for an ordinary person understand his/her diet plan.

Here I provide various categories of healthy food and I will also give the list of food that come under each category.

  1. Vegetables and Fruits
  2. Lean Protein
  3. Probiotics and Potassium
  4. Vitamin A and Vitamin C
  5. Have More Fiber
  6. Eat Seafood
  7. Drink Enough Water

Let us discuss each healthy food category in brief to know what food items are covered under the “healthy food” term in your waist training diet plan.

#1. Vegetables and Fruits:

You should add green vegetables and fruits to your daily meals. The vegetables and fruits contain so many vitamins and minerals that your body needs the most. They also contain fiber that is good for your digestion system.

You should eat bananas, oranges, mango, grapefruit, apples, pineapples and watermelons like fruits as they are really good. You should eat cucumbers, broccoli, red peppers, green peppers, spinach, kale, tomatoes, carrots and cabbage like vegetables.

#2. Lean Protein:

Your body needs lean protein on a regular basis, the lean protein keeps your body in shape. You should eat peas, nuts, dried beans, seeds, chicken breasts, eggs and seafood to consume lean protein to keep your body in a good shape.

#3. Probiotics and Potassium:

Your body contains both the good bacteria and bad bacteria. The good bacteria keeps your digestive system healthy, while the bad bacteria releases toxins that can damage tissues and cause bloating & indigestion in your body.

The probiotics contain good bacteria, so you can increase the good bacteria in your body by adding some probiotic food in your diet. The yogurt, kimchi, kombucha, dark chocolate, kefir, miso, tempeh and sourdough bread have probiotics.

The excess retention of water in your body can cause bloating and belly fat. The potassium helps to reduce water retention in your body to keep you healthy and fit. You should eat edamame, spinach and banana to give potassium to your body when waist training.

#4. Vitamin A and Vitamin C:

Vitamin A and vitamin C are very important for your physical health. They keep your immune system strong and improves metabolism. The vitamin A and C also help with your eyesight, bone health, digestive system, energy level and other health factors.

You should add the food items that are rich with vitamin A and vitamin C to stay healthy during waist training. You should eat carrots, tomatoes, sweet potatoes, pumpkins, mango, milk, eggs, beef liver, fish oils and cantaloupe for vitamin A.

For vitamin C, you should eat kiwifruit, grapefruit, orange, strawberries, red peppers, green peppers, cantaloupe, broccoli and backed potatoes.

#5. Have More Fiber:

When you are training your waist, the waist trainer shrinks your stomach. It can cause constipation problem. You can save yourself from constipation by adding fiber rich food items to your meal.

In order to consume more fiber for your body, you should eat blueberries, raspberries, blackberries, nuts, beans, oatmeal, whole-wheat bread, peas, brown rice, avocado, chia seeds and seafood.

#6. Eat Seafood:

The seafood is filled with protein, omega-3 and so many minerals. Eating seafood while waist training can make your body stronger and healthier without adding much fat or calories, so your waist will remain in shape.

The seafood includes a variety of food stuff like salmon, cod, crab, mussels, tuna, oysters, trout, halibut and rockfish. You should add seafood to your daily meal to consume enough protein and minerals for your body.

#7. Drink Enough Water:

During the period of waist training, you do a lot of workout that is necessary for you. The waist trainer promotes thermogenic activity to increase your core temperature to make you sweat more during workout. So, you lose the water, energy and toxins through sweating, it means your body needs water.

You should drink enough amount of water throughout the day to stay hydrated. Your body can be dehydrated if it doesn’t have enough water. You can also eat watermelon to add enough water into your body.

So, you should eat all the food items I suggested above to stay healthy while waist training and get best results.

What Should You Not Eat While Waist Training?

You should not eat unhealthy food while waist training as it can add more fat to your body. The unhealthy food can also make you feel lazy so that you cannot stay consistent in your waist training routine i.e. wear your waist trainer, do workout and eat healthy food everyday.

The problem with the unhealthy food is that it feels good on your tongue. I have been a fitness coach for 15+ years and my experience with thousands of clients can be useful for you to know what you should not eat while waist training.

I have already explained the food stuff that you should eat. Now, I will explain the list of food items that you should NOT eat as it is neither good for your health nor for your body shape.

  1. Say No to Junk Food and Fast Food
  2. Goodbye Drinks with High Sugar or Artificial Sweeteners
  3. No Smoking, No More Alcohol
  4. Avoid Coffee and Soda
  5. Reduce Carbohydrate Intake

Let us discuss each unhealthy food category in brief to know which food items you should not eat during your waist training period.

#01. Say No to Junk Food and Fast Food:

The fast food and junk food taste as good as heaven but they harm you as bad as hell. Such processed food items are responsible for accumulation of fat in various parts of your body. In short, the fast food and junk food cause obesity and other health problems.

When you decide to train your waist, you are on the way to lose weight and make your waist slimmer. So, you should not eat any fast food, junk food or any kind of processed foot stuff that can cause unwanted weight gain and fat accumulation.

#02. Goodbye Drinks with High Sugar or Artificial Sweeteners:

Your body needs a limited amount of sugar, but it can be harmful if you take sugar in excess. The cold drinks and energy drinks that contain high sugar or artificial sweeteners are not recommended for people seeking weight loss.

You should avoid all such sugary drinks to save yourself from unnecessary high sugar in your body. The excess sugar can get stored in any part of your body, it takes up space like fat and can cause a variety of health problems in near future. So, drink cold drinks or energy drinks that are sugar-free.

#03. No Smoking, No More Alcohol:

The waist trainer is wrapped firmly around your waist, so it can feel a bit unfamiliar for first few days. If you are a smoker, you cannot breathe as good as a normal non-smoking person which is not good for your body while waist training.

The alcohol is rich in sugar and calories, both are not recommended while waist training. In addition, you know the fact that smoking and alcohol cause cancer which is a life-threatening disease.

So, you should avoid smoking and alcohol as long as you are waist training. Actually, you don’t need to consume alcohol while you are living a healthy life with an aim to achieve an attractive, slim figure.

#04. Avoid Coffee and Soda:

The coffee may have many benefits but it is responsible for dehydration. When your body is dehydrated, it retains more water which leads to more water weight in your body. It can increase your weight while you are on waist training to lose weight.

When you hear about a soda, you feel excited but you should stop if you are on your waist training journey. All sodas are carbonated and most sodas are rich in sugar. The carboned soda causes gas problem, while sugar can also be harmful. So, stay away from coffee and soda while waist training to get quick results.

#05. Reduce Carbohydrate Intake:

The food with high carbohydrate cause fast accumulation, obesity and other problems. You should eat low-carb whole food items to reduce your carbohydrate intake while waist training. It will save you from gaining more weight and your waist training will be more effective.

In this way, you should eat all healthy food and avoid all unhealthy food to get maximum benefits of waist training to achieve an hourglass figure.

How Tight Should a Waist Trainer Be While Eating?

A waist trainer should be snug fit while eating so that you can eat comfortably. You should not wear your waist trainer too tightly while eating because it can shrink your internal organs which may lead to indigestion and acid reflux problems.

The waist trainer wraps firmly around your waist to reduce your waistline and flatten your stomach. But you should make it a bit loose at the time of eating so that you feel comfortable and your stomach can have some space for the food as well.

The waist trainer hold your stomach from all sides to help you eat food in a limited amount. You should keep your waist trainer on while eating to get help in controlling your overeating habit, if any.

So, a waist trainer should be tightly enough to stay on your waist while eating. But it should also be loose enough to let you eat food comfortably and digest it properly. After eating, you shouldn’t tighten your waist trainer for 2-3 hours as it can interrupt the digestion process.

Can a Waist Trainer Help You Lose Weight?

Yes, a waist trainer can help you lose weight. You need to wear your waist trainer for 6 to 8 hours a day and do a lot of exercises everyday. In addition, you have to follow a strict waist training diet plan that contains all healthy food items like fruits, vegetables and vitamin plus fiber rich food & drinks.

Being a fitness coach, I have to meet different types of people with different belief systems. One of my clients asked me if she can lose weight with a waist trainer and I replied that she can. But she didn’t want to do any exercise or adopt any healthy diet in her routine life.

So, I must clear that a waist trainer alone cannot help you lose weight. You have combine it with a healthy diet and regular exercise for several weeks/months to burn fat and lose weight.

Frequently Asked Questions

Your waist training diet plan should include all healthy food items that help you lose weight and get a slim body. When you start waist training, you need to ask questions but don’t know whom to ask.

Here I provide some common questions regarding waist training diet plan and waist training process. You should read all FAQs and their answers carefully to get more clarity about waist training.

Q.1 Should you eat with a waist trainer on?

Yes, you should eat with a waist trainer on as it will save you from overeating. Make sure that the waist trainer is not too tight when you are eating.

Q.2 Can you drink water while waist training?

Yes, you can drink water while waist training. In fact, you should drink enough water throughout the day to stay hydrated.

Q.3 Can a waist trainer reduce belly fat?

Yes, a waist trainer reduces belly fat with the help of high compression. However, the waist trainer cannot give you a flat belly permanently without exercise and a healthy diet. Your belly fat will reappear soon after you take off the waist trainer.

Q.4 How do you lose weight with a waist trainer?

You can lose weight with a waist trainer by wearing your waist trainer for 6-8 hours per day, doing minimum 1-2 hours of workout everyday and following a healthy waist training diet plan.

Q.5 Can you sleep with a waist trainer on?

No, you cannot sleep with a waist trainer on as it can cause discomfort and pain in your midsection. It can also cause breathing difficulties while sleeping, so take off your waist trainer when you go to bed.


The waist training diet plan and tips that I have shared above are for information purposes only. The list of healthy food items to eat while waist training given above are not an alternative of a balanced diet plan prepared by a professional dietitian.

Your waist training diet plan can be different than mine depending upon your body type and physical health condition. I don’t encourage or advice you to blindly follow any random diet plan without consulting your dietitian. You should consult a certified dietitian to get a waist training diet plan that is suitable for you.

Final Thoughts:

At the end, I suggest you to prepare a waist training routine for yourself and follow it with 100% discipline. Your discipline and consistency can help you achieve whatever you aim. You should also have faith and patience to achieve a long term goal.

As far as waist training is concerned, you must stick to your exercise schedule and your waist training diet plan given by your dietitian. You should also wear your waist trainer everyday and you will start seeing amazing results in a few weeks.

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