No, You Shouldn't Wear an Abdominal Sweatband — Here's Why

People sometimes wrap an abdominal sweatband (also called a waist trainer) around their stomach in hopes of burning abdominal fat and flattening their stomach. There isn’t any scientific evidence to support this practice, however, and it can have some adverse effects, so healthcare providers don’t recommend it. Here’s what can happen if you wear an abdominal sweatband, and what may be more helpful instead.

You’ll be better off following a balanced reduced-calorie diet and increasing the time you spend exercising.

Why Shouldn’t You Use a Waist Trainer or Sweatband?

An abdominal sweatband or waist trainer makes you sweat more, so any weight you lose is likely to be water weight, which often comes back. In fact, if your waist trainer makes you feel overheated (which may be common), you might actually end up doing less exercise and burning fewer calories. It isn’t possible to spot-reduce by losing weight just from your stomach, so these sweatbands won’t help you get the coveted six-pack abs.

Harvard Health Publishing advises that instead of using waist trainers as a quick fix, a more robust lifestyle change that includes a well-balanced diet and regular exercise is more effective and safer for your body.

Importance of Exercise

Simply wearing an abdominal sweatband isn’t likely to produce any significant results. It’s meant to increase the amount you sweat as you exercise, so product labels suggest wearing it while exercising.

Increasing the time you spend exercising, even without a sweatband, can help you lose weight — if that’s your goal — or maintain your current weight. For the best weight-management results, aim for at least 150 minutes of aerobic exercise and at least two strength-training workouts each week, according to the Physical Activity Guidelines for Americans. Each strength-training session should target the major muscles of the body.

Potential Risks of Using an Abdominal Sweatband

Although the sweatbands may cause increased perspiration, they don’t allow the sweat to evaporate and cool your body, which could result in a high body temperature and increased likelihood of dehydration, especially if you’re not replenishing your body with water.

However, the American Board of Cosmetic Surgery also advises against the use of waist trainers for several other reasons. They explain that waist trainers squeeze your torso area so tightly that they can damage your vital organs. Don’t forget that organs like your heart, kidneys, lungs, and liver are all located in your torso. Additionally, they mentioned that these sweatbands can reduce your lung capacity and damage your digestive system.

A Healthier Way to Manage Weight

The only way to lose weight is to burn more calories through your daily activities than you eat. You need to create a 3,500-calorie deficit for each pound of weight loss, which means getting about 500 fewer calories each day — by eating less or moving more — to lose one pound per week. A few strategies can make cutting calories a little easier. Consider these healthier and safer weight-management tips, according to the National Institute on Aging:

• Eat foods you enjoy, but limit their portion sizes
• Focus on adding fiber and proteins to help increase satiety
• Add foods that have a high water content (like broth, soups, and certain fruits and vegetables) to your meals
• Limit foods high in sugar and fat, which can often include empty calories and very few nutrients
• Avoid sugary drinks
• Stay hydrated with plenty of water
• Move your body more often

Weight management isn’t as easy as it may look and can often cause some level of frustration. However, your body will thank you if you choose to go for long-term strategies that better your overall health than for short-term fixes that may cause complications later on.