How to Pace Your Eating Throughout the Day With A Waist Trainer
Waist Trainer Knowledge

How to Pace Your Eating Throughout the Day With A Waist Trainer

A great thing about waist training is how quickly it changes how you think about food. Because of the pressure and the smaller size of your stomach, you won't be as hungry and unable to eat as much as usual. This doesn't mean that you should go without food. Don't starve yourself. That's bad for your health and won't help you lose weight. 

But it does mean that you can use the situation to be more selective about what you put in your body. Choose healthier, more nutritious foods for yourself now that you don't want to eat as much. 

Eat Small Portions Often 

While dieting with a waist trainer, you can't eat big meals, so it's important to eat smaller meals throughout the day to ensure your body gets the nutrients it needs. One smart way to do this is to plan a healthier version of the three meals you'd normally eat in a day and divide those into six smaller meals. 

What to Include in Your Meals

When eating smaller portions, it might seem hard to know if you are getting the proper nutrition.  Here is a list of foods you need to include in your meal plan.

Vegetables And Fruits 

Try eating as many different kinds of fruits and vegetables as possible. Add fruits to your diet, such as oranges, pineapples, apples, bananas,  and avocado Add broccoli, spinach, kale, and other vegetables to your meals. Fruits and veggies help you get all the minerals, vitamins, and fiber your body needs to stay healthy.

Lean Proteins 

Proteins are very important in your diet to keep your body in shape. Beans, nuts, and peas are just a few examples of plant proteins you should eat. Protein shakes can help you get the right amount when eating smaller portions.

Lots of Water 

It would be best to avoid high-calorie foods and drinks, like soda. Drink as much water as you can. If you aren't fond of the taste of water, try putting pieces of lemon, cucumber, or watermelon in it. 

Good Bacteria

Adding good bacteria in yogurt to your diet will help you digest food better and make you feel less bloated. A healthy gut is kept by carefully balancing good and bad bacteria in your body. On the other hand, bloating is caused by an imbalance, which means that your digestive system is not working well. Friendly bacteria help with more than just digestion and gas. They also boost your immune system, reduce belly fat, and fight several skin conditions. 


Your waist will stay slim and trim if you eat seafood, such as salmon, fish, oysters, etc. Seafood is an excellent source of minerals, proteins, and omega-3 fatty acids. Even though they might be a bit pricey, you should try adding them to your waist-training diet from time to time. 


When you do waist training, your stomach is usually pushed in. This could make it hard for you to digest. Adding more fiber to your diet will help your body better digest what you eat.

Sample Plan for Eating Throughout the Day While Waist Training

A plan with six meals a day might help you manage hunger and keep your energy up. When dieting with a waist trainer, make sure your meals include a variety of ingredients to meet your nutritional needs. To keep calories in check, try to make each of your six meals the same size and low in fat. For example, if you're on a 2000-calorie diet, you shouldn't eat more than 300 to 350 calories at each meal.


  • 1 1/2 cup of plain, fat-free yogurt with 1 cup of sliced berries. 
  • One cup of cold whole-grain cereal that isn't sweetened and six almonds. 
  • A hard-boiled egg with two pieces of whole-wheat toast, a teaspoon of peanut butter, and a half cup of orange juice.

Mid-Morning Meal

  • A toasted whole wheat bagel with a small apple and 1 ounce of low-fat cheese. 
  • A fruit smoothie with one small banana, three-quarters of a cup of fresh pineapple, one-fourth of an avocado, one cup of nonfat milk, and crushed ice. 


  • Wrap with 2 ounces of turkey with lettuce and mustard in a 6-inch whole wheat tortilla, 1 cup of vegetable soup container of nonfat yogurt. 
  •  Three ounces of grilled salmon on top of two cups of mixed greens, two tablespoons of low-fat salad dressing, and three nonfat whole-grain crackers. 

Mid-Afternoon Meal

  •  1/4 cup of hummus with one 6-inch whole-wheat pita and 1 cup of sliced carrot and celery sticks 
  •  Mix 1/4 cup of mixed nuts that haven't been salted with 1/4 cup of raisins. 


  • Three ounces of beef tenderloin, a small plain baked potato, and 1 cup of steamed broccoli
  • Kabobs using three ounces of shrimp and 1 cup of peppers, onions, and mushrooms over 1/2 cup of brown rice with 1 cup of mixed greens with one tablespoon of low-fat dressing. 

Final Meal of the Day

  • 1 1/2 cups of unsweetened whole-grain cereal, 1 cup of nonfat milk, and a small banana
  • 6 cups of air-popped popcorn and 30 peanuts mixed

Benefits of a Six-Meal Plan While Waist Training

Eating more often puts you in a better position to prevent binges and make healthier meal choices. You never experience the sense of starvation, in which you consume everything and everything to satisfy your hunger. Your blood sugar levels will not fluctuate wildly, preventing your energy levels and dietary choices from negatively impacting your health.

Eating smaller meals saves you time and money because it's less food to eat at once. For example, protein smoothies that include fruit, yogurt, and protein powder (in addition to other ingredients such as flax seeds, wheat germ, or tofu) qualify as a meal, which might be especially handy if you're often on the go for lunch or supper. It is best to try to eat at regular intervals, such as every two to three hours, but you shouldn't be scared to experiment with eating at different times. 

Tips for Dieting with a Waist Trainer

Changing to eating several small meals a day may feel intimidating at first.  But there are a few things you can do to help with the transition. 

Plan Ahead

Having all the ingredients with you is the next tip to help you keep eating six meals daily. It means you have to do a lot of shopping for food. If you don't, you'll eat whatever is available, which isn't always a healthy choice 

Make a list of everything you need to buy at the store, including every food group. Buy vegetables, cereals, whole grains, carbs, fruits, lean proteins, and low-fat dairy products like yogurt, cottage cheese, and milk. 

Add Flavor to your Food

If you only eat bland food, you might find it hard to eat six meals daily. So, you eat these meals not because you want to but because you have to. Break this cycle by giving all of your meals more flavor and taste. There are many ways to make your food taste better. First and foremost, you can change the way you cook. If you only know how to cook by simmering or boiling, try roasting or grilling to give your meals new and better tastes. Experiment with different spices and healthy food you may not have tried in the past.

Dieting with a waist trainer is a great motivation to change your eating habits and live a healthier lifestyle.  Take the first step towards your health and fitness goals and pick out a waist trainer at Squeez Me Skinny today!