Healthy Diet Tips

Here are some tips and tricks on how you should maintain a healthy diet. Eating less is one thing and eating insufficient nutrients is another. Whilst wearing Waist Hugs, it is important to ensure that you pack the right amount of nutrients you need into your system.

Supported with an active lifestyle and healthy intake, you can achieve the figure you want overtime if you are consistent and patient.

We encourage you to wear Waist Hugs not only to eat less but also to eat healthier. With a mild compression applied to your midsection, your appetite will be reduced when wearing our waist trainer. This helps to prevent you from overeating and from consuming unhealthy foods that will result in bloating and discomfort. 

A balanced and healthy meal should include the following nutrients:

  • Healthy Carbohydrates (Fibre, Vitamins, Minerals)
  • Lean Protein
  • Good Fats


Carbohydrates are primary sources of energy for your body. Avoiding carbs will leave you feeling lethargic and hungry, potentially causing a backfire in your waist training efforts if you do not have the energy to workout or experience spikes in food cravings. 

A common misconception about carbohydrates is that they consist only of sugar and starch, which will be stored as body fat. However, that depends on what carbohydrate the food contains. Carbohydrates come in different forms and healthy carbs contain fibre, vitamins, and minerals, which are vital and beneficial to your health and diet. 


Eating fibrous food while waist training is crucial in ensuring a smooth bowel system to help rid your body of toxins and impurities. As your stomach is compressed by the shapewear, foods that are high in fibre will also help to alleviate potential constipation. 


Vitamins A and C help to reduce stress hormones that result in increase storage of fat in your belly, while vitamin B enables your body to divert the energy from carbohydrates to be used rather than stored. Increased intake of foods rich in vitamins A, B, and C will thus aid you in burning off more fats during while waist training. 


The main role of minerals in the body is water regulation, especially potassium. Potassium helps to lessen bloating and belly fat by minimizing water retention. Sodium intake, on the other hand, should be reduced while waist training as it increases water absorption and bloating by the body. 

Healthy carbohydrates which are rich in fibre, vitamins, and minerals include: 

  • Whole grains: Quinoa, Oats, Brown rice, Couscous
  • Vegetables: Bell peppers, Broccoli, Asparagus, Spinach, Kale, Tomatoes, Beans, Cauliflower, Sweet potato
  • Fruits: Bananas, Avocados, Oranges, Berries


Proteins are not only essential for muscle growth and repair, but also for hormone and enzyme production that are key to weight loss. However, some proteins contain more unhealthy fat and calories than is desirable. Lean protein foods are thus recommended for your waist training diet that provides you with the perfect amount of proteins for your body. 

Examples of lean protein foods include:

  • Meat: Chicken breast, Fish, Ground beef, Pork loin
  • Vegetables: Beans, Peas, Spinach, Broccoli
  • Soyfoods / Dairy: Tofu, Eggs, Yogurt


Not all fats are bad for your body. In fact, you should still consume a decent amount of healthy fats as they supply you with energy, help your body absorb more vitamins, and aid in hormone production. 

Ensure to eat only good fats, which can be found in the following foods: 

  • Meat: Fatty Fish, Grass-fed beef
  • Fruits: Avocados, Coconuts
  • Dairy: Eggs, Yogurt
  • Snacks: Nuts, Chia Seeds, Dark chocolate

Here is a 3-day meal plan that you can try out while waist training! 


Day #1

  • Breakfast: Avocado and eggs toast (whole grain bread)
  • Lunch: Chicken breast with spinach and tofu 
  • Snack: Almond nuts
  • Dinner: Brown rice with asparagus and codfish

Day #2

  • Breakfast: Oats with banana
  • Lunch: Couscous with tuna and peas
  • Snack: Blueberries
  • Dinner: Grass-fed beef sirloin with broccoli and sweet potato 

Day #3

  • Breakfast: Yogurt with chia seeds 
  • Lunch: Brown rice with red peppers and egg
  • Snack: Avocado
  • Dinner: Salmon with kale and kidney beans