Waist training has become more popular than ever. Wherever you turn you're sure to see someone wearing a waist trainer under their clothing, posting about their results on social media, or launching a waist trainer business. With more entertainers like Summer Walker and K. Michelle being so candidly open about their body transformations and fashionably doting their waist-cinching garments, one must sit back and wonder, “Is it really worth it for me?”
Now, there are levels to this! There are different types of waist trainers on the market and they have different purposes. There are waist trainers that can be worn during workouts. These typically help to generate heat in the midsection and can promote loss of water weight.
Some girdles are also considered to be waist trainers. These pose limited risks because they tend to be more flimsy in structure, are worn for shorter periods, and simply help to smooth lines underneath clothing.
Other trainers are made with more structure and boning. The boning in these can be made from plastic or metal. One of the pros of wearing a waist trainer like this is that they can help promote good posture. While they help with posture, they also pose risks when worn too tight.
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Not sure what harm waist training can really do? Check out this list of risks before you make your purchase:
1. They Can Be Harmful To Your Organs
Wearing a waist trainer for a long period can harm your organs, misplace them, and cause permanent damage. It will also limit blood and oxygen flow to your vital organs, which can lead to dizzy spells and difficulty breathing.
2. They Can Cause Dehydration
Waist trainers will heat your core temperature and can cause excessive sweating. This means you’ll lose water weight, putting you at risk for dehydration.
3. They Can Increase The Chance Of Indigestion
The waist trainer may also press on your chest area, which can increase your chance of heartburn and indigestion. Not only can it cause pain, but recurring acid reflux can cause long-term damage by eroding the walls of your esophagus.
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4. They Can Cause Skin Irritation
Having a waist trainer wrapped tightly around your waist for hours can cause chafing and rashes.
5. They Can Cause Bruising
In worst cases, bruising will occur on parts of your core. This depends on the type of trainer worn and the adjusted tightness.
In most recent cases, people have gravitated to using these corsets, waist trainers, and girdles to accentuate the hips and waist. Purely used for cosmetic reasons, now knowing the risks, is it still worth it to you?
Tia Muhammad, BS, is an award-winning freelance content & media creative, copywriter, blogger, digital designer, and marketing consultant. She owns the boutique content and digital media company, jackieGLDN|studio.
3 Secrets To Get Abs...While You Sleep
If you want to wake up more fit than you did when you went to bed, here are three tips to get your body and abs, moving while you're getting some z's.
Tip #1 – Make sleeping 7-8 hours a night a priority
You may think that the first tip would be a certain exercise or food, but, sleep is a major player when it comes to your abs.
Your sleep cannot be an afterthought in getting six-pack abs. It’s critically important, and getting enough sleep needs to be one of your major exercise goals. Consistently getting enough sleep is just as important as consistently working out, or consistently eating right.
This is one of the big differences between those who have a six-pack and those who don’t. Men and women who have six-pack abs treat their sleep seriously, while those who don’t have a six-pack neglect it and then get frustrated when they don’t get the results they want.
Tip #2 – Reduce caffeine intake, especially after 6 PM
If you’re having difficulty falling asleep when you go to bed now, it may be because of caffeine. Caffeine stimulates your central nervous system and makes it more difficult for you to get a deep and restful sleep. Caffeine can be found in more than just coffee. Check the other beverages you drink and even the food you eat for caffeine. You'd be surprised what it's hiding in.
Caffeine can hurt you if you consume more than two cups of coffee or two energy drinks daily. At this point, you are consuming enough to interfere with your sleep seriously.
Also, avoid consuming caffeine after 6 PM. Drinking caffeine this close to your bedtime will prevent you from getting sleepy, and disrupt your bedtime rhythm.
Tip #3 – Don’t drink fluids 45 minutes before bed
You should also avoid drinking even non-alcoholic fluids 45 minutes before bed. This is because if you drink too much before bed, you may have to get up to go to the bathroom in the middle of the night.
Waking up during the night like this significantly decreases the QUALITY of your sleep.
This is because of the “phases” we go through when we sleep. We first go through four phases of NREM (non-rapid eye movement) sleep. Then we go into deeper, REM (rapid eye movement) sleep.
We cycle through these phases three to six times a night, when uninterrupted.
But when you wake up in the middle of the night, your body has to start the phases again from scratch. It can take up to two hours to achieve deep sleep once you wake up. This means that if you wake up during the middle of the night, you’re getting significantly less deep REM sleep.
To preserve the quality of your sleep and ensure you’re getting the most out of it, avoid waking up during the middle of the night, if possible.
Remember, when you sleep, your body begins to repair itself.
How to Have a Social Life When You’re Trying to Stick to Your Diet
It can be a bit of a challenge to maintain a social life when trying to stick to your diet, but it’s not impossible. I’ve had this conversation with my clients numerous times. If you’re a very social person or like to go out occasionally with friends or family, have no fear, you don’t have to stay at home.
There are several things you can do to stay on track, which I will discuss in a bit. If it’s a work luncheon or party you’re worried about, that can be managed as well. It’s important to research, plan and, in some cases, take the initiative. It might seem a bit overwhelming thinking about how to partake in the festivities because we’re not sure how to stay on track or make healthy choices. Here are some things you can do to avoid that:
- Review menus before you go out. See what your options are that way you won’t be totally surprised and can figure out what you can and can’t have. If there don’t appear to be many options, eat a light snack or light dinner at home beforehand. If that’s not an option and the event is after work, then have something light while at the office. Having a salad works great.
- If the party is taking place at a restaurant, ask the person who planned the menu what is being served. You might be able to ask if the restaurant can make special accommodations (maybe at your expense). If the party is at the office that might be easier because then you can bring a dish that you can have.
- If your Girls' Night Out is coming up and the restaurant that was chosen doesn’t look like it will work, ask your friends if you can pick the place. That will take some of the pressure off you and maybe them. You never know, your friends might like your choice even better.
- If your get-together is at someone’s home, offer to bring one of your favorite dishes. You may want to bring a couple of dishes that are safe for you to eat. If you’re hosting, you can give options. Ask your guests if they can bring a dish or if they like to cook, ask if they can bring their favorite dish with a healthy twist. This might encourage them to discover healthier options. It becomes a win-win.
- This doesn’t only apply to foods but can work for desserts, cocktails, etc. With a little research and planning, you can avoid the guilt, nix the idea of not going out altogether, or worry that your friends won’t invite you out. As always, make sure to drink plenty of water. That will keep your appetite at bay and you won’t have to worry about overeating.
Enjoy!
Jaena Mebane, a graduate of Fordham University-B.A., Fitness Professional, Bodybuilder and creator of GLUTEUS FABULOUS. My motto is “Inspiring Others to Live a Healthy Lifestyle, Mind, Body, and Soul.” You can find me on Instagram @gluteus_fabulous
