Is wearing a compression belt for exercise effective in weight loss

The effectiveness of wearing abdominal bands for weight loss is limited, mainly relying on calorie expenditure and dietary control. The abdominal band may temporarily improve body posture by increasing pressure in the core area, but it cannot directly break down fat. Wearing a compression band during exercise may have two different effects. Some people will actively adjust their breathing patterns and exercise posture after wearing it, which may increase the activation level of their core muscle group and indirectly increase exercise efficiency due to increased pressure in the core area. But this situation is more common in people with a foundation in exercise and requires the correct abdominal breathing method. The compression effect of the abdominal band on the waist and abdomen may temporarily reduce the measured waist circumference after exercise, and this physical compression effect is not related to fat reduction.

Long term dependence on abdominal belt exercise carries potential risks. Continuous external pressure may weaken the autonomous power generation ability of the core muscle group, and instead affect the effectiveness of exercise. Tight restraints may limit diaphragm activity, leading to respiratory compensation patterns and reduced aerobic exercise efficiency. Some people may experience a weight loss illusion due to increased sweating after wearing it, but in reality, they lose water rather than fat. Special populations such as postpartum women or those recovering from abdominal surgery require guidance from a doctor.

Healthy weight loss should be based on scientific exercise and dietary management. Engage in at least 150 minutes of moderate to high-intensity aerobic exercise per week, combined with 2-3 strength training sessions per week for better results. In terms of diet, it is recommended to control the intake of refined carbohydrates and increase the ratio of high-quality protein to dietary fiber. Postpartum women should follow medical advice when using abdominal bands, and for the general population, it is recommended to strengthen the core muscle group through training such as plank support during exercise. The reduction in waist circumference caused by a decrease in body fat percentage is the lasting and healthy result of weight loss.