The Waist Training Guidebook

How To Start Waist Training: The Do's, The Don'ts & the How To's

Waist training is quickly catching on in popularity and as a result, there is a lot of information out there about set regimens that people believe they must follow, but what is most important for you to consider is that you needn’t follow a rigid guideline. I always try and underscore the importance of listening to your body as you get into the swing of waist-training. So here is a comprehensive guide on how to start waist training.

How do I Know if I am Ready to Waist Train?

How to Measure:

Before you even decide which style of corset you'd like to go with for your waist training journey, it is most important to determine which size you need.

To do this, you will need a soft tape measure

Take your tape measure and wrap it around the narrowest part of your torso, this is usually close to where the belly button is. Get the measurement of your waist in inches and jot your measurement down on a piece of paper.

Now that you have your waist measurement, here is how to calculate:

For a steel boned corset: Subtract 4" to 5" from the measurement of your waist.

For example, if your waist measures between 30" to 31", you would want to go with  steel boned corset in a size 26".

For a waist training corset: Subtract 6" to 7" from the measure of your waist.

Therefore, using the same example, if your waist measures 30" to 31", you would want to select a waist trainer in a size 24".

Which Corset to Choose, Steel Boned Or Waist Trainer?

How do you know if you should start with a steel boned corset or a waist trainer? And should you select an underbust or an overbust?

When shopping for a corset, many come to a cross roads in deciding whether to go with a steel boned corset or a waist trainer. But the fact of the matter is that there's more to making that decision than wanting the maximum cinch.

Here are 3 things to consider before you decide on which type of corset:

1. Have you got experience wearing corsets?

If you've never worn a corset before it is advisable that you begin with a steel boned corset. Steel boned corsets provide a cinch of 4" to 5" which is already a dramatic difference and quite a lot to get accustomed to in terms of the sensation of added tension around the waist. A steel boned corset will allow you to slowly work up to a waist training corset, which  gives 6-7” reduction to the waist.

If you've never worn a corset before, beginning with a steel boned corset is advisable. A steel boned corset starts you off with a 4" to 5" waist reduction, which some may find more comfortable to start with than the 6" to 7" reduction a waist trainer provides. By insuring that you are comfortable throughout your waist training regimen, you will better your chances of sticking with it and seeing greater results.

2. You should have at least one other corset that you'll be able to wear interchangeably with your new waist trainer

For whatever the reason (you may be feeling bloated, suffering menstrual cramps, or you just feel like you'd like to give your middle a bit of a break), you will appreciate having a steel boned corset on hand for those days when a waist trainer just feels like too much.  You  will  appreciate  having  a  less  constricting  corset  on  hand  for  those  days  when  a  waist  trainer  or  even  a  full  blown  steel  boned  corset  feel  like  too  much.  Our  mesh  corsets are  steel  boned  but  are  less  constricting,  ideal  for  those  days.

Our waist trainers are made with 24 steel bones (spiral and flat), 4 layers of cloth for extra strength, and just those 2 characteristics alone give a True Corset waist trainer the ability to offer maximum cinch. And some days, that can feel like too much so having a steel boned corset  or  a  steel  boned  mesh  corset   handy can keep us on track with our waist training rather than leaving us discouraged ("this is too hard" or "ugh, I've missed a day!").

3. You are considering a waist trainer because you want to waist train and not because you're looking for a quick fix for a smaller waist

If your main motivation for selecting a waist trainer is that it offers more of a cinch than a steel boned corset, then I wouldn't recommend it.

Steel boned corsets can also be used for waist training and are my personal favorite to recommend for those who do not yet have very much experience wearing corsets. They still provide an excellent cinch of 4" to 5" and can be worn throughout the day for your waist training journey.

How to Put Your Corset On:  

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Seasoning:

Perhaps one thing that most everybody who puts a corset on for the first time loves most about it is the way you quite literally achieve instant results. Your waist, in a matter of the time it takes to lace yourself in comfortably, goes from its original size right down by 4" to 5" with a steel boned corset or even down by 6" to 7" with a waist training corset. A virtually instant and impressive difference!

However, for those of us who wish to waist train or even just wear our corsets, if not all day long, then certainly on a regular basis, we must learn to practice a touch of patience so that we can properly season our corset.

To "season" your corset might sound like a fancy and exclusive term, but it’s really quite simple. It basically means to "break it in".

The very same way you wouldn't choose to wear your newest shoes out for a long walk, you also wouldn't want to take your corset straight out of its package, tighten it to its fullest capacity and not take it off again for 6-10 hours.

If you were to do this (put it on and lace it to its fullest capacity straight out of the package), then you risk damaging the corset and causing yourself significant discomfort.

So, how does one season their corset? Simple! Just follow these basic steps and your corset will be fully molded and shaped to your unique curves in roughly 7-10 days:

• Before trying to fasten your corset, make sure that you have fully loosened the back laces. This will insure that you do not warp the front busk by trying to hard to get it to fasten.
• Once fastened, gently pull the laces in until the corset feels lightly snug. To a degree where if you wanted to, you could still tighten the corset further, but for the time being, stop there!
• After wearing your corset like this for 45 minutes to an hour, feel free to take the laces in a touch more.
• Continue to take the laces in a touch more after every 45 minute to 1 hour interval until the corset is fully tightened.
• Do not wear your corset tightened to its full capacity for over 1-2 hours.

Continue these steps daily for 1 week to 10 days, and by the end of that period your corset will be well seasoned, the laces will slide smoothly between the grommets, the front busk closure will fasten up with nary any effort and you will be able to take your corset in to its fullest degree with no gaps or pulling, no warping or bending of the bones.

How Many Hours to Wear Your Trainer:

Try getting through the day without taking your corset off. If you notice that you are experiencing any sort of discomfort during the day (whether from a little bit of bloating after a meal, or from growing accustomed to being sat while in your corset), rather than taking it off, simply unlace your corset to the point where you are no longer uncomfortable. You will still feel the support that the corset offers, but you won’t feel as restricted.

Beyond that, you can feel free to wear your corset from the time you wake up and get dressed right up to the time you go to sleep, or you can even feel free to sleep in your corset. The only times you would need to remove your corset are when showering/bathing or if you partake in any sort of exercise that calls for a full range of motion (something a corset might interfere with).

Diet Tips:

As I am sure you have heard, many people claim that when they are wearing their corset, they cannot eat as much as they would when not wearing their corset. Due to the tension placed around your midsection from the corset, there is some truth to this and as such, it is highly important that you make sure to eat a sufficient amount (you can try eating 5-6 smaller meals throughout the day rather than 3 larger meals) and also to make sure that you are getting enough nutrients (a proper balance of proteins, healthy fats and unrefined carbohydrates). It also isn’t a bad idea to consider taking a vitamin supplement while you waist train.

Water is very important! Keep a bottle of water within your reach throughout the day. Hunger and thirst can frequently be confused and as a corset can lead you to feel less hungry you don’t want to risk neglecting your hydration. Sip throughout the day.

Sleeping Tips:

You can sleep in your corset if you like. Again, there is plenty of information available about the lifestyles of some of the most disciplined waist trainers and most of them will tell you that they wear their corsets for 23 hrs per day and only remove it to shower. If you do want to give it a go and try sleeping in your corset, do loosen the laces before bed and try sleeping on your side (this will most likely be the most comfortable position while wearing your corset).

To give sleeping in your corset a try, here are a few basic tips:

1. Test it out with a nap:

Some people may love wearing their corset throughout the day but this doesn't necessarily mean they'll love sleeping in one. Perhaps you're not the type who stays particularly still in your sleep. Or perhaps the sensation of a corset around your middle is too distracting when you're trying to fall asleep. Rather than compromise an entire night's worth of sleep, why not try it out the next time you take a nap? If you are successful in taking a nice comfortable nap in your corset, then give it a go at bed time, too.

2. Don't eat a large meal right before bed:

Eating a large meal right before bed isn't a good idea whether you are sleeping in a corset or not; a large meal before bed can cause acid reflux (heartburn) and wearing a corset on top of things can exacerbate things further. Give yourself a good hour or 2 to digest before going down for the night.

3. Better to sleep in an underbust than an overbust:

Unless you're the type who wakes up in the exact same position you fall asleep in, I like to suggest underbust corsets for bedtime. An underbust covers less of your trunk/core and as such, will allow a slightly greater range of motion. Permitting yourself to move more freely in your sleep by sticking to an underbust corset will reduce any chances of the corset having a negative impact on what would have otherwise been a restful night.

4. Don't tie your corset laces into a knot

I always discourage anyone from tying their laces into a know but especially while you sleep! If you feel the need to wake up and loosen your laces in the middle of the night, this would be much more difficult to do, if not impossible, were your laces tied into a knot. Stick to a loose bow instead.

5. Sleeping in your corset is not required when it comes to waist training

Your are not a better waist trainer if you sleep in a corset nor are you any less of a waist trainer if you choose not to sleep in a corset. This part is entirely up to you, if you feel comfortable trying it and if after having given it a go, it doesn't interfere with your sleep. It is not at all a requirement in order for you to achieve the results you're after.

Exercise Tips:

Some people will tell you that it is fine to exercise in your corset. This is an area where I highly recommend speaking with a licensed trainer. They will be better informed on this topic than I and can give you the best advice. In terms of personal experience, I can tell you that a brisk walk while wearing your corset should be fine but for anything more physically demanding, please do seek out the advice of a licensed professional trainer

Cleaning Tips:

If ever you find yourself wondering how to clean/launder your corset or how to remove a spot or stain, here are our best tips. These tips will leave you with a corset fresh and clean as new:

1. Dry clean only!

Under no circumstance should you ever throw your corset in a washing machine. I don't care if you promise to put it in a lingerie bag and wash it in cool water on the most delicate setting! Putting your corset in a washing machine will completely destroy your corset and probably your machine too, so stick to dry cleaning.

2. Spot cleaning is okay

If you happen to get a little spot or stain on your corset, it is safe to spot clean it with a damp cloth. Start first with water alone and gently rub the soiled area to see if water alone will do the trick. If water isn't enough, use a delicate non-bleach laundry detergent. But use restraint! Most laundry detergents, even those intended for the most delicate fabrics, can be quite concentrated. A drop should be plenty.

If you do decide that you will need to use laundry soap of some kind, then be sure to apply the soap to the cloth, rather than directly to the soiled spot on the corset and once you've rubbed the spot out of the corset, do not fully immerse your corset into any sort of bath to rinse the soap off. Rather, take a clean cloth, add water to it and gradually wipe the soapiness off of the corset.

Once complete, allow your corset to air dry, preferably out of direct sunlight.

3. Go with some vodka

Yep, equal parts vodka and water in a spray bottle are a great and inexpensive way to clean your corset.

Once you've got your mixture ready in your spray bottle, simply lay your corset flat lining side up, hold the bottle at least 6" away from the lining and gently spray a thin mist. No need to saturate the surface; the thin mist of half vodka, half water will work as a simple antibacterial.

It is important to note that you only want to do this on the interior of your corset for 2 reasons:

A.. The lining is the part closest to the body and most affected by perspiration vs. the shell, which won't be affected by these factors to the same degree the lining will.

1. You wouldn't want to potentially disturb the finish of the corset's shell/exterior fabric by spritzing it with alcohol.

If ever you do notice a small stain on the exterior of your corset (make-up or deodorant marks), simply rub with a damp cloth until the stain is gone. For tougher stains, feel free to add the teeniest little bit of gentle laundry detergent & that should get the job done.

Back to the vodka method: once you've applied an even misting of the solution to the corset, simply leave it flat until dry and voilà!  Your corset will be fresh as new!

4. Hand washing (NEVER MACHINE WASH)

The corsets that are made from sturdy fabrics such a taffeta, cotton or mesh can be gently submerged in warm soapy water if they require more than simple spot cleaning, but always remember to:

-Only use the mildest of detergents

-Wash off all the detergent

-Make sure to let your corset dry thoroughly before wearing again (either lay flat or hang to dry out of direct sunlight)

-Never wring excess water out of your corset as this can cause damage to the fabric, bones and busk

-Never machine was, under any circumstances.

You can also feel free to unlace your corset should the laces require cleaning, place them in a laundry bag and machine wash them on a delicate cycle.

Tips on How to Wear Your Corset

Most of us have either got a day job or attend school full tie and as a result, don't have the option of wearing our corsets during the day as an over piece. So let's first start with some tips on how to wear your corset beneath your clothes:

1. Stick to an underbust

Overbusts are gorgeous when worn as the centre piece of a special outfit but they don't always offer your bust a pretty silhouette when you've got a t-shirt or blouse draped over it. Stick to an underbust and bra and people will never know you've got a corset under there. For maximum discreetness, consider a net mesh cincher: not only is it the most breathable option for complete comfort beneath your clothes, it is light and airy, minimizing any bulk.

2. Go with a neutral color and something with little to no decorative trim

Brightly colored corsets will be a dead giveaway under a thin t-shirt or blouse, so use the colour filter on the site to search for neutral colours like white, blacks or browns.

Also any form of trim, whilst stunning if you wear your corset over your clothes, could interfere with the drape of your clothes. Ribbon, sequins, decorative buttons are all best reserved for pieces we wish to show off, not corsets we hope to conceal.

3. Braid your laces

To avoid and lumps or bumps at center back, braid your bow and then pass the braid behind the x'd laces, either from center up to the top of your corset or from center down to the bottom of your corset. Tuck any excess lacing up into the hem of the corset and presto! No bump or bulge from the laces.

4. Avoid anything in a clingy knit

What I'm referring to here isn't your average t-shirt or camisole. Instead, I'm referring to something like a bodycon or bandage dress or any tightly fitting knit made from a rayon/spandex blend. These types of clothes cling to every single little detail (e.g. every hook and pin of your front busk closure, for example) and so aren't exactly ideal if you want to keep your corset your little secret.

Following these 4 basic tips will allow you to pair your corset beneath virtually any outfit you would normally wear on the day to day. It will still deliver the benefits of waist training, provide a gorgeous hourglass silhouette and all while keeping things totally discreet.  For those of us who have the freedom to wear our corsets as an over  piece, the options are virtually limitless:

1. Wear an overbust to replace virtually any top you may have otherwise paired with your outfit

Overbusts can be paired with virtually any pair of pants, jeans or skirt. Feel like an overbust leaves you showing too much skin? Easy fix: top it off with a blazer, cardigan or bolero for your preferred amount of coverage. Or, take it one step further and add a statement bib necklace or a silk scarf tied round your neck to cover some of your decolletage. And voila! Totally sexy, totally appropriate.

2. Wear your cincher over your favorite outfit or dress instead of a belt

Whether wide, narrow, leather or chain, belts are a staple accessory. So why not wear a cincher instead? Rather than highlighting your waist with your belt of choice, reach for your pretty underbust for an even more dramatic effect.

3. You can still keep things casual

Corsets pair easily with more casual looks, too! Pair your corset with a pretty circle skirt, (or why not a corset dress?  A pair of flats and a denim jacket, or with your favorite pair of jeans and favorite cardigan. Not too fancy and just the right touch of vintage glam.

Still find things a bit too dressed up? Consider a denim corset! Whether opting for the overbust or the underbust, nothing says "laid back" better than classic denim.

And there you have it: your very own comprehensive guide on everything to do with waist training! Feel like we missed something? Feel free to send us any questions you may have and we'll be more than happy to help.

Happy lacing!

The beauty of a corset is that it can provide instant results by nipping in your waist as soon as you get all trussed up. But what happens when you take your corset off? Will your waist remain smaller than it was before you began waist training?

Yes and no.

Permanent results:

If you treat your waist training as a set regimen (much like one would treat a new diet or exercise regimen), then over time, you will likely shed some weight, and it is the weight loss that might help reduce the overall circumference of your waist. The general rule of thumb is for every 5lbs you shed, you will lose one inch from your waist.

However, it is extremely important to note that this is not a guarantee, even if you do find that wearing your corset has helped you shed weight. Each body is different and each person sheds weight differently and in different places. Some may lose weight almost everywhere but their waist. This is purely genetic and if you are truly unhappy with the shape you've been dealt, then it is a good idea to seek the advice of a certified fitness trainer and nutritionist/dietitian.

For those who treat waist training as a lifestyle, such as someone like Cathie Jung (more on her below), then there is evidence that years of wear and consistent waist training can reshape one' floating ribs. But again, this is if/when waist training literally becomes a part of your 24/7 daily routine/lifestyle.

Temporary results:

Overall, the dramatic difference that a corset delivers while you are wearing it will only last until the corset comes off; it is most unlikely that the hourglass shape you've got when all trussed up will remain once the corset comes off. Regular wear or waist training cannot re-shape one's body unless taken to the extreme, such as someone like Cathie Jung:

But results like Cathie's come from having waist trained/tight laced since 1992 and she wears her corset quite literally, 24/7.

As always, if you do decide to give waist training a go, we highly recommend that you seek the advice of a healthcare professional before you begin.

Happy lacing!

Whether you are looking to purchase a corset to help you with your weight loss, or if you are looking to purchase it as a treat for yourself to celebrate having reached your weight loss goal, the one important rule of thumb is to always buy a corset to suit your current size.

Let me give you an example for each of the above situations:

1. Purchasing a corset to help you reach your weight loss goal

When we set a weight loss goal in mind, we can't help but envision what we're going to look like once our goal is reached. And sometimes, we begin to shop a little prematurely for things that perhaps don't yet fit. Even more so, we may be tempted to go down a few sizes with our corsets because we hope that this will help us shed weight all the quicker.

This is not the case! You need to consider a few things here: first, a corset is sized to not only fit one's waist but also one's hips and rib cage in proportion to one's waist. Therefore, if the corset is too snug around your waist, it will also be too snug around your hips and ribs or chest and this will undoubtedly not be comfortable for you.

Secondly, a corset cannot provide a greater waist reduction than it promises. Therefore a steel boned corset cannot bear more tension than the 4" to 5" it promises, nor can a waist trainer go beyond the 6" to 7" it promises to nip from your waist. So let's say your waist measures 30" and you decide to purchase a size 22" corset: hoping to have the corset reduce your waist by 8" will cause stress and even damage to the corset and its boning and in the worst case scenario, injury to the wearer from a bent, warped or broken bone.

2. Purchasing a corset based on the size you hope to be in the near future

I honestly do understand and appreciate the psychology behind purchasing something that will fit you at the end of a diet or exercise regimen or once your goal is reached. Some people find hanging up a smaller sized pair of jeans or a swimsuit in plain sight can be very motivational to stay on course, and I get it.

The only problem I have with this is there is no guarantee how you will lose the weight (because not all of us are lucky enough to shed it from our waist), you don't yet know how toned/muscular your midsection will be once you've met your goal, or if you are even able meet your original goal (sometimes we can set our sights a little too high).

All of these factors will influence whether or not the corset you purchased months ago in anticipation of reaching your goal, will fit you properly.

This is why, at the end of the day we cannot stress enough the importance of purchasing a corset that either fits you at this moment, or holding off on your purchase until you've reached your weight loss/fitness goals.

For any additional questions about corsets and weight loss, please email me at sabrina@truecorset.com

Happy lacing!

For those of you who are giving the corset diet a go, it is important to also consider a few types of food that are best to avoid. This list also applies to those of you interested in waist training.

In general, it’s not so much that these foods are “bad” for you, per se but when you’re all trussed up in your pretty corset, they can definitely cause some unneeded discomfort.

Soda

Some call it pop, others call is soda, I call it the number one food to avoid whilst in your corset!

When you’re wearing your corset, there is a certain level of tension that it applies to your middle. This is precisely why many people credit the corset to helping them control their portions and overall, lose weight. Now, Even if its diet soda, think about it this way:
Tension around your middle + carbonated beverage = major tummy discomfort.

Try taking a swig of soda and before you swallow it, swish it around in your mouth. Have your cheeks completely puffed out to the point where you can barely contain it in your mouth anymore? Well, same thing happens in your belly when you drink it and that can cause major bloat, which will be all the more uncomfortable while laced into your corset.

Instead of soda, try adding calorie free flavor packets or liquids to your water.

Caffeine

Caffeine is a diuretic, which dehydrates you. Dehydration leads to water retention. Water retention leads to bloat. Like with the previous food mentioned here, bloat + corset = discomfort. Avoid caffeine.

Instead of coffee, go with green tea. Though it still contains some caffeine its benefits far outweigh any cons.

Salt

Same as caffeine, salt has the ability to cause water retention. No need to cut it out all together (on that note: who has given the Paleo diet a try? I could not do it simply because you have to cut out ALL salt!), but it’s a good idea to cut back on it.

Rather than depending too greatly on salt to flavor your favourite meals, play around with other spices (sodium free!).

Too Much Water

I am in no way trying to discourage a healthy amount of water from your diet. Water is crucial no matter if you are dieting or not, waist training or not. 8 8oz glasses of water are always in order to stay properly hydrated. However, some people go a little water crazy because articles have reported that drinking more water can help curb your appetite. The thing is that when you’re in your corset, you may find that the tension around your middle can make you more aware that you need to pee and as such use the bathroom more frequently. So, if you over hydrate yourself, you may come to find your bathroom visits (and their increased frequency) are growing annoying and inconvenient, which could deter you from carrying on with your regimen.

Instead of over watering yourself, stick to 8 8oz glasses throughout the day.

Refined Carbohydrates

Last on the list is refined carbs. Overall, what we want to avoid when waist training or following the corset diet is bloat and the inevitable discomfort that comes with it. Refined carbs, especially fresh pasta or fresh baked bread are the biggest causes of bloat. Have you ever seen dough rise? Well, don’t know if you knew this but if you eat freshly cooked pasta or freshly baked warm bread, it continues to expand in your digestive tract. Not pleasant.

Instead of refined carbs, try adding more vegetables to your plate.

Happy lacing!

~Sabrina.

Poor Kim Kardashian! In a recent article in the Mirror, her recent efforts to get her body into its best shape for her upcoming wedding day through use of the corset diet were reported. The entire feel of the article was condescending, uninformed and just plain mean.

Now, we get it: cynicism and criticism sell tabloids. And it’s true: many of us are much quicker to fan straight through to view who got on the worst-dressed list more so than who was deemed best-dressed. But when it comes to a direct slam on a person’s efforts to better themselves, to feel good about themselves, especially when their motivation is their wedding day, it needs to be addressed.

In earlier reports, Jessica Alba was quoted that she tried out the corset diet after recently giving birth and it worked! She gives the corset diet the bulk of credit for regaining her pre-baby body.

And let’s be real: I’m talking about celebrities here. They are financially lucky enough to hire personal chefs, personal trainers, they can even afford to hire people just to motivate them and encourage them along! Yet some of them still turn to the corset to help them along. And do you know why? Because it is a perfectly safe and effective way to see results!

Wearing your corset throughout the day helps you feel more conscious of your body. You are more aware of your posture (good posture alone increases your metabolism by 10%) and it makes you more mindful about your food portions. Because of the tension the corset adds to the core, you won’t be as likely to eat until you feel like you can’t possibly have another bite: rather, it helps you feel full once you have actually had enough. It is a very convenient way to help avoid over-indulging.

So, besides the fact that there is no harm in wearing your corset, there also shouldn’t be this immediate negative judgment on those of us for whom it works. For those of us for whom it helps deliver the results that no other regimen has been able to help us achieve.

A woman’s efforts to feel better about herself, her efforts to feel comfortable in her own skin, those efforts deserve to be applauded not scrutinized and criticized. And when it comes to your “big day”? How about we cheer each other on for a change? How about we support each other for once? Your wedding day should be about nothing but the overwhelming feeling of happiness knowing that you have found someone with whom you want to spend the rest of your life. It shouldn’t be an opportunity to point and snicker at the poor girl’s attempts to look like her best self for the day that will change her life for the rest of her life.

What do you think about the article about Kim’s efforts with the corset diet?