Nutrition Power Tips When Using a Waist Trainer
Waist Trainer Knowledge

Nutrition Power Tips When Using a Waist Trainer

Waist trainers work best when they are used in tandem with a healthy diet and lots of exercise. SqueezMeSkinny has several types of waist trainers for virtually every walk of life. Our aggressive waist trainers are intended for those who hit the gym hard. An active lifestyle waist trainer is intended for those who are active every day, have a busy lifestyle, and want to start looking great when they are on the go. Let's take a look at some of the dietary guidelines that you should follow when you are using any type of waist trainer.

Know your calorie budget for the day

This is going to be a good guideline for anyone who is striving to achieve a perfectly shaped waist. Setting a calorie budget each day is going to help you eat the foods that you like, but in the right proportion. Before starting any type of dietary and fitness plan that is intended to get you into shape, you should know how many calories you typically consume in a day.

Keep track of your portion sizes and be honest with yourself. That bowl of cereal that you eat in the morning might actually be two serving sizes. If you snack on something throughout the day, you actually might be consuming two servings. If you keep track of the serving size, you might find out that you take in significantly more calories than you might expect.

A pound of fat is equal to about 3,500 calories. Knowing your desired weight loss, the number of calories that you plan on burning through exercise each day, and your target baseline for calorie intake will help you eat the right amount of food that will help you achieve your weight loss goals.

Eat the right foods

Diet, exercise, and waist trainers go hand in hand. When you start using a waist trainer, you will ease into it by only wearing it a few hours the first day and work your way up to eight hours of use. The same thing goes for nutrition. You will need to eat the right types of foods.

Lean proteins

Lean proteins are going to help reshape and add physique to the muscles that are around your waist. Some examples of lean proteins include fish, skinless white poultry, Greek yogurt, and lean beef. You will also find lean protein in things like Tofu, lentils, beans, and low-fat cottage cheese. If you are doing intense exercise every day, lean protein will often contain omega 3 fatty acids, which can help alleviate muscle soreness.


Sometimes, there can be discomfort when wearing waist trainers because of bloating. An intense exercise regimen can cause bloating. When working out, your body is capable of producing about 1000 W of heat. This can raise your body temperature by a few degrees. This extra heat causes your blood vessels to expand, making fluids accumulate between your tissues. Potassium is a great mineral that can help combat bloating. Some foods that are rich in potassium include:

  • Bananas, citrus fruit, melons, and cooked spinach.
  • Cucumbers and zucchini.
  • Leafy green vegetables and cooked broccoli.
  • Different fruit juices and tomato juices.
  • Legumes, fish and other foods.

Vitamins A & C

When you are dieting and exercising, your body is going to need the strength of these vitamins to help rebuild your muscles, joints, and connective tissues. While vitamin A also helps prevent bloating, both of these vitamins help stimulate your immune system and aid in digestion. Additionally, they will help control the free radicals in your body. Here are some foods that are rich in vitamins A & C:

  • Leafy green vegetables
  • Certain types of fruits.
  • Orange vegetables, like peppers and carrots.
  • Cucumbers and zucchini
  • Fortified foods.
  • Dairy products, like Greek yogurt, milk, and cheese.


If you are trying to control your caloric intake, fiber is going to be one of the most important dietary inputs. Fiber is not something that is digested by your body. It passes through your body relatively quickly and will make you feel full, which means you will eat less. Fiber also cleanses out your digestive system and can reduce your risk of colon cancer. Here are some foods that are rich in fiber:

  • Brown rice,
  • Certain types of vegetables, like broccoli.
  • Apples and blueberries.
  • Skins of fruits and seeds.

Some guidelines to eating right while working out and wearing a waist trainer

When you are wearing a waist trainer, you will feel full more quickly,, so you might want to consider eating smaller meals more frequently throughout the day. You will also need to drink plenty of water and stay hydrated throughout the day. Lastly, it's going to be really important to take your time while eating and chew your food well.

Eat smaller meals more frequently throughout the day

Eating fiber is going to help you fill up more quickly because it gives you the illusion that you are fuller than you actually are. However, eating smaller meals throughout the day will help you curb cravings. You will also get the added benefit of stabilizing your blood sugar and build up a more efficient metabolism rate. Smaller meals mean better metabolism, which contributes to better energy levels if you are working out.

Make sure to drink plenty of water

The human body needs about 8 to 10 glasses of water per day. However, athletes require a lot more water. Some people who are extremely active need to drink about 8 ounces of water every ten to twenty minutes when they are working out.

Water is going to help control your body temperature, rebuild your joints after working out, strengthen the immune system, and make sure that nutrients are delivered throughout your cells. Water is also going to help you get plenty of rest after a workout through better sleep quality, maintain your organs, and keep you happy and healthy.

How many calories will you burn with exercise?

Different workouts have different types of goals. Some people may choose to work on their cardiovascular system with running and endurance exercises. Some people who are looking to shape their muscles will do more strength training. Here are some guidelines to establish how many calories you will burn while you are working out:

  • Power yoga will burn around 360 calories an hour.
  • Golfing (without a cart) can burn around 400 calories an hour.
  • Weight lifting can burn between 300 and 500 calories per hour.
  • "Light" aerobics can burn up to 500 calories per hour.
  • Flag football and basketball can burn about 750 calories per hour.
  • A Zumba class can burn about 250 calories in 40 minutes.
  • Jump roping for an hour straight will burn 1,000 calories.

Make sure to remove your waist trainer when you are exercising so that your muscles get the full range of motion they deserve and that you can be as active as possible.

Why is recovery important when wearing a waist trainer?

Recovery isn't just for the sake of getting your energy back after an intense workout. When you are engaged in heavy exercise, something called lactic acid will build up in your body. When your body uses sugar instead of oxygen, lactic acid builds up as a byproduct. Some people believe that muscle fatigue is a byproduct of lactic acid. However, it does cause tissue to break down after a workout.

Recovery after a workout includes balancing the electrolytes in your body after an intense workout, stretching, and taking the time that you need to recover and get your energy back. Active recovery includes doing "slow down" exercises, walking, or even yoga and will help balance muscles, improve circulation, and feel fresh for your next workout session.

What are some other vitamins that help with healthy exercise?

In addition to some of the foods that are mentioned above, you might want to consider some vitamins and minerals that will make your body a workout powerhouse:

  • Complex B vitamins will help you pump out those last few reps when working out.
  • Calcium will help maintain strong bones and joints.
  • Vitamin D will result in less fatigue after an intense workout.
  • Vitamin E has been shown to reduce the likelihood of disease in those who frequent the gym.
  • Iron is important for oxygen flow throughout the body; a workout can deplete as much as 8 percent of your body's iron.
  • Potassium will help nix cramps before they start.
  • Zinc will also help keep your energy up and reduce your fatigue.

There are also nine amino acids that your body must have. These put proteins back into your muscle after a workout and can be found in foods like beef, poultry, fish, eggs, dairy, and soy.

Power up your workouts with great nutrition and get the shape you want with SqueezMeSkinny

Eating the right foods, staying hydrated, and your workout sessions will help you burn the calories that you want and achieve your ideal shape. Whether you want to look sleek and slender or want to curve the right way, a waist trainer is a great way to get on your path to being back in shape.