Category Archives: Proper Nutrition Tips for Waist Training

Hypnosis for Weight Control

Dr. Oz featured a hypnotist on June 15 who launched a “gastric hypnotic band” program on US television. He claims he can by suggestion, cause the same effects in his clients as does the gastric bypass surgery, including nausea and other side effects. People who had tried the program reported that they eat much less food and feel satiated earlier. This suggests that for our waist-training coaching program, we should emphasize the probable diminishing of hunger and that that positive suggestion, as well as effects on the hunger hormone ghrelin, might work together to be effective to diminish or disappear hunger.

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A reminder — it’s all common sense!

While I was in Atlanta on a family health emergency for six weeks during the past holidays into the New Year, I had time to read the daily Atlanta Journal Constitution.  Sure enough I came upon a reminder of what we know, in the December 29 (?) article, “Portions issue run deep”.

“The three biggest drivers that mess us up are how big our portions are, how frequently we eat and what we eat,” said the quoted author of “Mindless Eating: Why We Eat More Than We think” (Bantam, $7.99 paperback).

The sociologist Batty Glassner (author of “The Gospel of Food: Why We Should Stop Worrying and Enjoy What We Eat,” Harper Perennial, $14.95), refutes the common notion that it’s the economy and saving money that drives us to poor choices offered by many fast food chains. Note that we spend less money on food, but portions have grown! It was a surprising fact to me, assuming that to be true.

What is undoubtedly true is that the obesity rate nationally is near 34%, and what we expect and plan to eat, has expanded with our girth.

I was nursing and encouraging my ailing elderly mom over the holidays, and noted that the ex-military cook who prepared some of her well-balanced, nutritious meals and those of others in her assisted living facility, appeared to have a troubled concept of ‘moderation.’ This was true even tho I discussed with him the matter of quantity served my mom, that seeing too much food on her plate literally freaked my mom out.  The nurse supervisor confirmed the same fact for many elderly she knew:  too much food on the plate motivated their refusal to eat.  The quantity served to mom and others seemed to satisfy this caring cook’s needs regarding food and nurturing, but not the resident’s actual needs.

Glassner claims that we have at play, a lot of social and psychological aspects to food. We can’t pretend that it’s just a nutritional issue.

Neither can those who have a desire to corset waist-train, pretend the same, regarding the body size or shape that they wish to modify. How one gets to where one is and regarding what one wants to change, has to be analyzed and understood. Otherwise we will yo-yo right back to where we began!

While corset waist training is not rocket science by any means and mainly requires common sense, overall life-long well being and figure control is a complex matter. Maintaining both requires a considered an honest look at the process and at one’s self. However, like common sense, personal insight is often exceedingly rare, to paraphrase Will Rogers.

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Plate Colors and Portion Size – a New Piece of Information!

Amazing this — the color of your plate can affect the amount you eat! Today on GMA Dr. Besser revealed a study that people tend to fill up red or gold plates with more food than if a white plate is used. The example was tomato based sauce on pasta (red) tended to disappear on red plates and the person put more on the plate than those people using a white plate. The best plate color choice? Apparently white! Glad to know that, because I just purchased a new set of daily plates that stack — all in white!

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Something In Your Mouth to Control Your Appetite

Some years ago I wrote in my Corset Magic book the tip of chewing gum to occupy your mouth so that you don’t put food into it. Today I was contemplating my recent addition of Invislign braces and noted that my appetite has gone down a notable amount!

Part of that is the rule that I cannot remove them except for three 1-hour sessions to eat. That means I eat three meals a day, unless I deduct 15 min. from one of the sessions to supply a snack-break in between–which I sometimes do. Since I now cannot get up from my computer and run in the near-by kitchen to snack, I’m  taking in less food and noting a slow reduction in weight. Time will tell if my observation is correct about this unexpected result!

I also note I eat less food during the day because when the braces are in, I feel a wee bit nauseated. I don’t think that I have an allergy to the plastic used in the trays, but suspect that the foreign feeling of the trays covering my teeth and keeping the upper and lower rows of teeth slightly separated, is contributing to the unpleasant feeling. That’s not to say it’s intolerable since I’m determined to stick to the plan and reach my goals in the proper and anticipated time of seven or eight months!

I also noted that the method of training the teeth with Invisalign and I suspect, with traditional metal braces, is similar to corset waist-training. That is, one starts very slowly with almost imperceptible movement and  lets the gums/teeth (or body) adjust before moving to the next (tighter) position. It’s a process I’m familiar with and it feels quite comfortable, because I know it works!

Are their other ways you occupy your mouth and mind so that you cut back food intake when you are corset waist-training? Have you tried Invisalign braces and noted similar things as I do? I’d be curious to learn about your experience.

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To skip or not skip breakfast?

It was only a matter of time before I would run into the below article, casting doubt on eating breakfast or eating more than three squares a day: http://www.marksdailyapple.com/meal-timing/

Likely worth your read. What I took away was that we should eat when we are hungry, and it’s only common sense to eat breakfast with hunger’s onset, right? I also agree that eating protein for breakfast (my mom always said, “have a little bacon at breakfast for protein; ” a bit or two of last night’s dinner steak or even chicken, is also fine; try it, you may like it!). For snacks, I agree that protein will tend to stave off hunger  better than carbs.

When walking for exercise I find I have to eat a mozzarella cheese stick or peanut butter Trisket or two 30 min. before I take off. If I don’t then midway through I get the shakes, or  too hungry by the time I get home. The writer of this article seems to agree.

As for dividing your daily food intake into about 8 meals as I recommend during waist training, I stick to my guns. The writer of the article says that doing so doesn’t satiate hunger, but I disagree, when you are wearing a corset. Eating anything at all when corseted snugly satiates hunger, and with very, very little portions of food at that.

The real reason to eat about 8 times a day when waist training, is that one wants to avoid constipation and heartburn, right? Right! Carefully chewing each bite and starting that digestion process in the mouth rather than gulping food and letting that start in the restricted, overly-full tummy, makes for less distress for corset-wearers.

Do you have some stories to share about uncomfortable situations you’ve encountered when corseted or waist training, or a preferred way to consume food and deal with hunger?

 

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Treating one, means treating all

I should call this blog comments  “Notes on a Lazy, Hazy Summer Day,” or “How to Procrastinate and Avoid Doing Anything.”

That’s how I feel on about the second truly warm “summer” day this year in San Francisco. Of course if you have visited my city this month, or live in the Bay Area, you know that it’s been windy, cold and often foggy, and that the real summer will appear in Sept., Oct. and early November ( which is just before my birthday and usually the best time of year in terms of weather). But today counts for sure as one of the happy-making days, calling me outside to garden. Thanks for the chance to indulge, becuase I enjoy a home-located internet corset business (with personal fitting appointments in San Francisco, of course).

To delay tackling two corset orders on my desk and various banking tasks, I decided to read Sec. D from the New York Times that I picked up on the BART today. Lo, in the Letters section, I read a comment by Dr. Portenoy from New York: “When two public health problems of such complexity co-exist, aggressive action for one problem must acknowledge the complexity and avoid actions taht unintentionally worsen the other.” He was speaking about treating chronic pain with opiates, but his comment applies as well to most anything in life, including corset waist training and nutrition changes we adopt.

When I first began researching fiber for my book on corset waist training, because Dr. Oz and everyone else for all time has told us to “up” our fiber intake per day, I wanted to know precisely how much “up” was “up?” But I also wanted to know what fallout could I expect in terms of my body and its other systems and processes?

It’s a good thing that I generally take a broader perspective on tinkering with one’s body and asked those kinds of followup questions. I did so because I hate mushy statements as well as sentiments that are not fact-based, especially since there is so much “free” information about most any topic including corsets, on the web today. You likely know my take on trusting  most all of that kind of ambiguous and vague information.

What I confirmed was that if you tinker with one type of foodstuff, you need to adjust for the results, lest they become harmful over time. If you increase fiber intake from 25 gms. per day for most folks, up to 40 to 60 gms. recommended by many for those who corset waist-train in a serious fashion (primarily in order to slow down hunger and avoid constipation), then you increase the need for calcium, magnesium, iron, and potassium. These minerals are absorbed most slowly into the body with a high intake of fiber. Conclusion: You just can’t tinker with an isolated part of your diet,or body, and not expect changes in other areas!

Also I was reminded of my recent waist-training graduate Ashlee. Two-thirds of the way into her coaching program, her doctor discovered she was hypoglycemic and needed to change her diet. It caused some readjustment in her normal coaching nutrition, but she made it and continued on to a successful conclusions, giving her program a 9 out of a 10 in her final evaluation!

If you corset or waist train, what changes have you had to make ,and for what reasons, in nutrition, to accommodate your corseting practices?

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“Does It Really Work?”

I’m often asked the question, “Does corset waist training really work?” I always reply:  “It works if you work it!”

The picture after only five weeks of dedicated six-day-per-week corset wear, good nutrition and eating practices, and waist-targeted exercises, tells it all (apologies for the posterizing effect on the ‘after’ image; we are working on improving it).

Two inches dropped off our coaching program student’s body in that time with about a five pound weight loss. Clearly, losing weight and counting calories are not all that important to make huge and beneficial changes!

When we lose weight we lose fat first and put on muscle, and muscle weighs more than fat. That is why I don’t worry if weight comes off slowly; I’m more concerned about looking for downward trends in both inches and weight, and seeing visible changes in posture, evident here.

Our student’s son, partner, mom and friends all notice the difference, and comment positively. That’s one common occurrence if you decide to waist train, and it can motivate dedication to the program and the sometimes-tough days you may encounter. You can use vanity to your advantage in that way.

You’ll likely nip 2 to 3″ off your waist with your new corset the first day, and then build up to longer hours of wear and even more restriction over time with care and relative comfort. The secret is dedication to long hours of moderate corset wear — and the proper hourglass or wasp silhouetted custom underbust corset, either Victorian high hipped or Edwardian long lined. We hope you’ll ask questions and learn as much as you can about fact-based and health-focused corset waist training, a fun and fashionable way to reshape your figure!

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Counting Calories? A Former Waist Training Student Speaks

I’ve been motivated recently by news item upon news item about new “diets” coming onto the scene, portion control, chef Jamie Oliver’s coming second tv series attempting to deal with America’s growing youth obesity problem, etc., etc., to think about counting calories again.

Below is what Sarah contributed to the conversation, and her strategy for not offending hosts at dinner parties. That strategy also applies to not offending mom’s who offer us fatty foods in enormous portions as a misguided signs of “mother love.” What do you think?

“Counting calories?  Never have and never will.  My portion size is determined by what will either fit in the palm of my hand or the size of my fist.  Out to a restaurant with other people, guest at someone’s home or at a potluck, cut the size in half so that when you feel the pressure to go for seconds you are fooling your mind as well as not offending your host by refusing seconds.
The only counting I’m concerned with is the amount of sodium. Bottom line is if you eat sensibly at all times and exercise regularly, you don’t need to worry about counting calories. Hugs, Sarah”

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How Food Portions Slip Out of Control

One of the contributors to obesity and over weight, is portion size. Measuring out food portions is incredibly important, especially from time to time for a ‘food check.’

I learned that lesson once more, just this morning. I heard recently that we should double the calories that we ‘think’ we are eating every day for an accurate count. I was stunned to hear it. I always felt I counted rather well, but this made me doubt.

So this morning I selected a small bowl from my fine china set (not my large, normal cereal bowl; compare the two sizes in this image), put what I felt to be a small amount of grape nuts in it (they are healthy, right? grape nuts?), a little no fat milk not rising above about 1/2 of the grape nuts so as not to flood them, and a few raisins.

My theory about using a fine china small bowl is that I can ‘ fool’ myself into being more satisfied after a meal, by allowing myself one refill, but in sum eating only the amount I should. I also try to eat dinner on a salad plate rather than a dinner plate, for the same purpose of portion control yet ultimate satisfaction (see image below right). Of course I know I am fooling myself, but it works for me and I’m a practical type: whatever works, use it!

Then I decided this morning to check the cereal box for information.

The fiber count was excellent: 7 gm per serving. The sugar count less excellent:  5 gm per serving. The calorie count was worse than I expected for grape nuts:  200, or 240 per portion size eaten with no fat milk.

Then I braved up to look at the portion size.

Big Oops — Portion size: 1/2 cup.

I was worried.

So I got out my 1/2 c. measure, poured in that amount of grape nuts and put it back into into my small china bowl, and lo!  The amount was actually a bit less than I had already poured in and consumed as “one bowl.” I was shocked.

In sum and sad to say, I have now eaten for breakfast alone, at least 600 calories. And I always thought I kept my daily calorie count at about 1500 (during slim-down diets I try to keep that count about 1000 to 1200 calories).

I  don’t like to count calories or be too martinet with my students about portion size, measurements, and calorie counts. Now I believe that to be a mistake, and will impose regular re-counts throughout three months of training, and at intervals of time for myself.

Not only recording every drop a student drinks and bites they eat, amount and what, will be required for the first two weeks of training (to bring consciousness to our eating habits), but I will now ask students to measure their single protions using a food calorie counter and a food scale.

I can no longer deny that not doing so for myself, is one way I let my food intake get out of control. What do you feel about calorie and portion counting?

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The Relation of Eating to Exercise

My current waist training student Ashlee (now in her ninth week of training and staying the course!) raised a good question last night to which my newest student, Carl, contributed with his experience which also echos  mine. When should one eat, if one prefers to exercise early in the morning?

Here is what Carl said:

Your experience with exercise and not eating beforehand leading to huge hunger during or right after, mirrors my experience to some degree.  My main form of exercise is to use my treadmill.  Because of my work schedule I usually exercise in the morning.  When I first started, I tried to use the treadmill shortly after getting out of bed but before I ate anything (had breakfast).  Big mistake.  I soon learned that doing that was pure torture.  I had no energy and could barely make it through an easy workout.
On a whim one day I tried eating breakfast first.  It meant breaking up my schedule a bit more, but it was an experiment.  It made a huge difference, like having another gear to go to on a car.  Sure, it was still work but it wasn’t a dreadful plodding seeming never to end torture session.  I try to eat breakfast about an hour before I get on the treadmill.  It really helps in minimizing the amount of effort I perceive. I’ll leave the what to eat to our coach and TB’s, but will note that one of my favorite cereals (Go-Lean Crunch – Honey Almond Flax) has a significant amount of protein in it. “

My answer to Ashlee had been along the same lines.  One of the goals during training is to avoid like crazy, crash hunger pangs that force us into binge eating. When I request students to divide up their portion of food into 8 meals during the day, and to always eat breakfast during three months of training, I mean that as one strategy to avoid binge eating. What I had apparently not clarified with Ashlee, is that the first of eat meals, breakfast, should be the first thing you eat when you get out of bed as soon as you can, especially before exercising. I know this might be difficult for those who take a bit of time to warm to a new day and whose tummy seems to rebel at eating early. However, there must be some challenge and some difficulties to overcome during training to make the effort feel worthwhile to most students as well as to reach their goals, and this is one practice that I must insist is worth the trouble to do follow.

I concur with Carl that eating protein in the key here, not necessarily eating carbs or even complex carbs, tho it’s true that complex carbs/fiber take longer to empty out of the tummy and accordingly, decrease our hunger. When I exercise without eating a bit of protein about 30 min. before I start, during exercise I find a wave of hunger overtaking me, just like Ashlee.

So what kind of protein might one eat early in the morning and how much? I like Carl’s suggestion as cereals have some protein, however my preference is two or three Triskets (low fat low sodium best of all) with about 1 level teaspoon or less of peanut butter spread on top (unless you have a peanut allergy). If I want a bit of sweet then I’ll add about four raisins per crackers or perhaps dried blueberries or cherries. I also sometimes eat a  slice of turkey or slice of meatloaf or beef or pork roast (round cuts are always less fatty) before I exercise. If you are into cooking then a 1/2 slice of bacon with oil drained and pressed out with a paper towell, is also fine so long as not prepared every single day. Cut those slices in the bacon package in half and you’ll soon be surprised how satisfying it is to eat only one half slice whereas you used to scarf down two pieces routinely, right?

Remember what I learned from Dr. Dean Ornish that it is the very first bite of any desireable food and flavor, that delivers about 95% of the flavor and satisfaction punch. Think on it and I think you will agree with him. Thus each bit more that you take delivers less of an impact as you go. Why waste valuable calories imbibing foods that don’t really satisfy you? Food should be pleasurable to the max and that’s why I don’t advocate denial as an effective method of weight reduction or waist training. You do not have to give up foods or taste sensations you cannot live without,m but what you must do during trainnig is stretch the pleasure out and increase the impact by slowing down the time it takes to eat the item you desire, in order to savor every bite.

That’s also part of the reason I require students during their first two weeks of training to chew every bite of food 30 times before swallowing  (yes, including ice cream–yes, that is “food”, right?). It’s a ridiculous practice to be sure and most often does not work well but if you have to force yourself to hold back swallowing to keep chewing and chewing…and chewing…you will soon begin to replace old unhealthy habits of bolting down food leading to overeating and less pleasure, with much better ones.

That’s my take on it. What kinds and quantities of food stave off hunger pangs for you during and after exercise, and just how important is eating breakfast to you?


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