Category Archives: Proper Nutrition Tips for Waist Training

Successful Waist Training Is About Doing What Works — For YOU!!

coverMockupsharpenednoquote_heather_v002IT’S ABOUT DOING WHAT WORKS — FOR YOU!

(Section below in part taken from Corset Waist Training: A Primer on Easy, Fun & Fashionable Waist Reduction, publication fall, 2016; first 15 orders are FREE! Order at, or send email to:


Waist training, like dieting, is highly individual.  In January 2015, I decided to drop some extra weight I had put on over the prior year. I was feeling sluggish and a bit depressed. About the same time I caught a daytime TV talk show featuring Dr. Mehmet Oz, where he promoted the alleged weight-loss benefits of his “14-day diet.”

According to his recommendations, I stopped eating dairy (excepting Greek yogurt), wheat, sugar, and red meat. I added a few cups of jasmine tea per day but refused to give up coffee, although I reduced the amount I drank.

Another doctor’s diet diaster!  I quickly became the poster child for just one more “doctor’s diet disaster.” I should have known!

To be sure, in a little over one week I dropped 4 lbs, but my tummy rumbled, groaned, burbled, clenched, tooted, and ultimately withheld the “healthy” foods I was now eating. Fairly severe gastric distress was troubling, but it also set me back a month in getting used to wearing a lovely new corset. I managed two three-hour sessions with my corset laced down one inch, then I quit wearing it in order to normalize my digestion. I was fine in a few more weeks after I returned to my normal diet.

Dr. X., my long-time medical consultant on corsetry and the body, and personal friend, gently reminded me that any “general” advice is just that: general and not specific to an individual (Dr. Oz had said nothing about that!). Clearly, I need to eat fiber and wheat—in fact, a lot of fiber.

Bret, my esteemed former waist-training student and another friend of many years, reminded me: “When I needed to lose some weight last year, I eased into dieting over a four-week period by reducing daily calorie intake approximately ten percent a day for six days each week. Then I went up to approximately ten percent below my weight-maintenance calorie level for one day a week in order to keep from feeling deprived or in distress. I did the reverse coming out of the regime, with no problems noted.”

Even if you are a healthy, highly-motivated corset enthusiast who is raring to go with waist training, you’ll increase the risk of adverse effects if you take general advice too much to heart. Do not ignore your own unique body and needs, especially when you make dietary changes that will be necessitated during any serious corset waist-training program.


Ill-informed and misguided opposition to safe and sane corset waist training.  Sadly, Dr. Oz, once more on his television show a few days ago, promoted “waist training disasters” in his puzzling campaign to focus only on the negative, and dismiss thousands of case studies, and the facts, demonstrating the success of fun, easy and fashionable moderate corset waist training, especially in addressing the obesity epidemic.

He ignores the historical use of corsets for hundreds and hundreds of years by his medical colleagues to address severe scoliosis,  Mel and Ann smpost-liposuction and back surgery, and to effectively control pain and other suffering. A number of doctors over our 26 years in the corset business, have come to order personal corsets, and Dr. Milton Simmons, a distinguished retired Assistant Clinical Professor of Family Medicine at the Wayne State Unversity School of Medicine-Michigan, not only wears them to control his back pain, but prescribed them for years to the appropriate patient in his clinical practice. Dr. Milt says:

“As a retired ABFP Assistant Clinical Professor of Family Medicine at the Wayne State University School of Medicine, and physician practicing for 43 years, I used all the modalities of diagnosing and treating that were open to me, including prescribing corsets, which support structures and increase intra-abdominal pressure correcting spinal alignment. A corset impedes excessive expansion of the lungs, thus reduces emphysema, and most importantly, it reduces the need for pain medication. Naturally, circulation and neuro-complications must be avoided, but these can be easily managed. The corset contributes to relief in addressing my personal back issues, and is what medicine is all about. It is a modality that helped me throughout the years to cure some, control many, and comfort all.”

Spencer55_1947_mat2xWhat militates against corseting? Of course, there are situations and conditions that militate against corseting! No one denies that! Pregnancy comes to mind (but of course in Victorian times, elastic panels, straps, and a lighter weight corset were in fact, used to support women’s backs and bodies, as the fetus grew. The picture is taken from Spencer’s sales manual from 1957). Treated or untreated conditions might set aside corseting, such as high blood pressure, problems of circulation and edema, hernias, bronchial infections, GERD disease, some spinal and nerve conditions, or  pregnancy. But sometimes they do not!

The point is, to keep in mind that wearing a corset affects circulation, digestion, and breathing, and affects everyone differently. You must exercise common sense; if your corset is producing discomfort, find out why. Better yet, before investing in a corset, check with your doctor or other health professional; you may still be able to corset but go about it with less restriction and take a longer time. No one is running a race here!

I dare say there are situations and conditions that militate against bariatric surgery, as well. Would Dr. Oz deny that? No one method has the key to effective weight control or personal happiness—and what reasonable person would ignore an effective method such as corset waist training in appropriate circumstances, to get control of a disastrous international trend of increasing waistlines, if not weight (tho weight is less important; more below)?

I know that the medical corsets are just awful:  ill-fitting, thick, unwieldy, and impossible to disguise underneath clothing. When I wore one for over 20 years before discovering custom corsetry in 1989, everyone knew when my back “went out” and I was suffering. I had to wear the ugly white, pre-formed, thickly boned, or velcroed, thing over my clothing–or not at all.

How a corset is handy to address my personal low-back issues.  Now if my back is ailing, I just pop an ice bag under a gorgeous Mel and Ann smcorset, lace loosely, and off I go to social events and feeling fine. Pictured is one of our Corset Soirees in 2005 organized to celebrate the graduation  of vivacious Melinda (in blue corset) from my three-month waist-training coaching program. I’m wearing a 25″ metallic leather BR Creations corset. That night my back was tweaking mightily—and I had an ice bag under the back of the corset! Can you tell? Of course not! Am I in pain? Nope … a wee bit of discomfort, but I’m smiling! This technique enabled me to go out, dance a little, and celebrate in comfort with a nice group of corset enthusiast friends.

Dr. Oz says (in a SF Examiner newspaper column from 2015) that the last things he would promote to address diabetes and obesity, are radical and irreversible stomach surgeries. Like many of us, he’s obviously concerned about the obesity epidemic that is said to be world-wide. (Despite a mounting public education campaign about healthy eating and against sugar, in the US we have only managed to cut back on sugar-laden and diet sodas, but not much else, per a studies from 2015 that I’ve reviewed.) But, does Dr. Oz now think that wearing a custom fit, comfortable corset in a moderate way, properly and slowly lacing it down and enjoying wonderful posture benefits and portion control immediately—then disappearing hunger in a few weeks—is also an invalid method to address and reverse obesity?

Could it be that Dr. Oz promotes the financial well being of the diet drug industry, quick-fix one-item “14-day diets” such as he promotes, and  prefers his gastric and plastic surgeon colleagues to a wonderfulCDlogo, truly comparatively inexpensive, safe, and effective approach to address obesity–one that works for the grand majority of generally healthy folks, as well as for a lot of medically-challenged folks?

And how does that make sense?

Lucy Williams will soon publish her book, Solaced: 101 Uplifting Narratives About Corsets, Well-Being, and Hope. It summarizes the many and diverse benefits of corseting, from waist training and weight reduction, to back support, to solving medical problems such as severe back pain, the fallout of terrible vehicle accidents, less life-threatening conditions like IBS, and many more. April, who sponsors a blog we recommend on waist training, is our corset client (her waist-training lace-and-satin corset pictured is by Sheri), and tells her story in Lucy’s book.

I’ve been privileged recently to assist Lucy with manuscript editing. After reading her book, I’m  in wonder once again at the diversity of benefits that wearing a corset bestows on those who seek to try them, and who go about it with common sense and respect for one’s own body and individual needs. I am more than ever re-dedicated to promoting corsets to those with common sense, who have an adventurous attitude, and who want to try corsets for support, for pain reduction, for posture, and for waist reduction. With a bit more attention to exercise and nutrition, corsets can even help one rather easily lose weight–but that’s a beneficial side effect.

It’s the girth of one’s waist that counts more than the scale.  Dr. Joseph Mercola (3/11/16 article) suggests that the “ideal” waist proportion for men in a .8 ratio of waist to derriere, and for women, the ratio is .7. Just multiply your derriere measurement by .8, or .7, to come up with a desirable ideal waist. This reflects research many years ago conducted by U. of Texas professor Divendra Singh, who discovered that a ratio of .7 for women provides the enviable “hourglass” shape that most men from age 6 to 90, emotionally prefer!

Don’t obsess about your weight whether or not you decide to try corset waist training. Your weight may actually stay the same or go up a bit once you start waist-targeted exercise and toning your midriff muscles! It’s about the visceral fat surrounding vital organs, and your waistline, that must be addressed, avoided, or diminished–if we are to enjoy a long and healthy life. Corset waist training is one viable method to do just that.

Risks?  We’ve all read about revisions needed post-bariatric surgery, as well as risks of scepsis and other.  Risks from corseting? Of course there are! But I’ve never heard of surgical revision being needed, or sepsis developing from corseting. Of course I have read about a few other conditions that militate against corseting.

No one of us corset enthusiasts or educators is oblivious to the odd situation where a former medical or health condition can be exacerbated by corseting. For that reason alone, I will not coach a client who has high blood pressure, even if controlled by medication! At the same time, unlike a number of plastic surgeons and other doctors who diss corseting and waist training to promote high-priced surgery as a suitable option to address extreme obesity, but I don’t diss surgery, if that is your chosen solution and if your situation is life-threatening.

But it’s important to know that a 2015 study shows that 57 percent of post gastric-banding patients surveyed 10 years later, don’t keep the weight off.  We all know that no matter the method we pursue to address and reshape our figures, once we achieve success, then we have to have a strategy in place to maintain our progress, or we will yo-yo back up, and sometimes gain even more weight or inches. One entire chapter in my book is devoted to “Waistline Maintenance” for that reason.

I not only want you to be successful for three months, but for three years, and then for a lifetime after that!


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The unknowing keeps on going when it comes to “dangers” from corset waist training

MeasuringI had to smile wryly once again, when my webmistress sent a link to an article I read some years ago in the Huffington Post. I hesitate to pass around misinformation contained therein, but if you wish to read how some modern-day physicians opine about corset waist training in the most egregious manner, check this out:

I checked with two physicians of extensive qualifications, one a retired coroner and forensic expert, the other with 43 years of teaching and clinical practice who also wears corsets.

I was curious about the “danger” posited by one bariatric surgeon quoted in the article who was against trying the “corset diet” (N.B. we do not call waist training a diet because it is not). She said that” the lack of oxygenation as a result of wearing the corset might contribute to metabolic syndrome, which can actually result in weight gain.”

Actually, it is exactly the opposite!

Here is what one consultant physician said after consulting the Mayo clinic, a respected source of medical fact:

Metabolic syndrome is primarily caused by obesity and inactivity. People who have metabolic syndrome typically have apple-shaped bodies, meaning they have larger waists and carry a lot of weight around their abdomens. It’s thought that having a pear-shaped body — that is, carrying more of your weight around your hips and having a narrower waist — puts you at a lower risk of developing diabetes, heart disease and other complications of metabolic syndrome.
Of course, as an “obestity expert” in the article said, a dietitian, exercise physiologist and or behavioral psychologist can work for some to help lose weight. But that does not automatically exclude the concomitant use of moderate regularly custom corset wear to boost weight loss and waistline loss forward.
And no, a corset does not need to “reshape” the rib cage as the surgeon said. Nor can smaller waists “only be done with rib removal.” (quoting Dr. Sinclair). They can be achieved by corset waist training without one doubt, based on my 26 yrs. in this specialty business, coaching 30 students in waist training. With moderate post-training attention to good nutrition and exercise, the results can be permanent.
There is no evidence in the article that this surgeon or any other person quoted, actually ever wore a corset, or tried corset waist training (!). Need I say more?  [Underbust leather “Bella” by Sharon McCoy Morgan, model Somi Vichi]

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Eating right: It all seems so simple, right?

I had to laugh today to learn on Good Morning America tv news, that Chris and Heidi Powell, the tv show weight gurus, have just published another book called

Extreme Transformation: Lifelong Weight Loss in 21 Days

Love it! How the heck does that work in 21 short days?

It’s just one more unrealistic pitch to a ‘want it now’ generation of Americans, seeking the quick fix!

That doesn’t mean we can’t learn something from the book, but what was summarized this morning, is stuff we already know, summarized below.

But changing habits takes more than just 21 days as any reasonable person knows. Corset waist training takes more than 21 days!

We’d like to hear from our readers about what has worked for them to keep weight off and keep their curvy figure gained after successful corset waist training? It’s the intended topic of some forthcoming blogs and perhaps, a new book, so send on your thoughts and experiences.

And all best for a healthy New Year to all! Let’s find out and keep up, what works for us!  –Ann

  1. set up for success by preparing your gym back the night before.
  2. place the gym bag away from your bed by your alarm clock so you have to get out of bed and see the bag to remind yourself to go to the gym.
  3. know what to expect in  weight loss.
  4. reduce your sugar intake.


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How Much Sugar is in a Fully-leaded Coke?

Sugar in a Coke_6I’ve been pursuing a no-refined sugar diet since June 15 and became curious about the above question. I decided to go for a visual representation.

My partner weighed out 39 grams of sugar contained in a fully-leaded Coke.  He put it in a container about the same circumference of a Coke can and you can see it pictured here.

Can you imagine drinking slightly under one-quarter of a cup of pure refined sugar? That is what you are doing when you drink a Coke!

I’m not sure about you, but this picture shocks me. It also reinforces my resolution to avoid refined sugar as much as I possibly can by my two suggested strategies: avoiding cakes, pies, cookies, and candies, plus reading labels to choose the lowest possible if any refined sugar content in my foods.

I also implemented today something I have experimented with in the past in order to improve my diet and stave off hunger. Last night I was not hungry at dinner for an unknown reason, so I decided to just stop eating. What a novel concept! Imagine that, stopping eating when  one feels full no matter how much is on your plate (mom would not approve!)

For dinner I ate one bite of lean baked pork loin, one bite of stir fried bok choy (in spray of olive oil), and two bites of baked half of sweet potato with 1/4 tsp. of butter and then noticed that I was not hungry. I then wrapped up the rest and put it in the fridge.

This morning the remainder of my dinner was my breakfast at 7:30 am. So far by 11 am I’m not hungry and have had only about 7 almonds for a snack. I’m certain from my research that the key to defeating hunger is to eat a good bit of protein at breakfast (and any meal). Hunger and stress are said to be the two things that most defeat diets and good nutrition intentions. I’m working on hunger as a new chapter in my book for the next fall revision.

Anyone want to share their tips?

Don’t forget that ROMANTASY now  sponsors TWO blogs. You are reading (and we hope “following”) our general blog, while you may access our other private blog by sending a simple email request to us, including a brief summary of your interest in good nutrition, health and waist or figure shaping and corsetry (even if you are not a ROMANTASY client). Our private and confidential blog will be for you to author and post directly your tips, waist-training progress notes about your own experience, and encouragement for others.

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“Clean” Foods and “Clean” Eating

Chicken sweet pot green beans cauliOnce we finally and fully “hear” for the first time a new term or phrase, it seems to pop up everywhere! How about “clean eating.” Do you know what that means?

About a month ago when I was preparing for Lee’s three-month waist-training coaching program, I learned the term “clean foods.” Lee said she “ate clean.”

Intuitively I knew what she meant, but the term did not fully register at first. Today on the Good Morning America news report I heard the term for the second time. I went online to learn more — so I admit here that I may be one of the last ones to “get with it” in terms of this apparently popular nutritional approach to health!

According to Eating Clean For Dummies by Jonathan Wright, Linda Johnson Larson, “Eating clean is simply the practice of avoiding processed and refined foods and basing your diet on whole foods.” It means (1) eating whole foods, (2) avoiding refined sugar, (3) avoiding processed foods, (4) eating five or six small meals a day, (5) cooking your own meals, and (6) combining proteins plus carbs, or carbs plus fats.  Simple enough.

I don’t know about you, but “eating clean” also seems a bit intimidating to me. All six of the above steps might be too much to try to accomplish all at once. I’m one who has learned personal lessons about not making huge dietary or exercise changes at the same time. That approach is almost lethal for me and I suspect may be for many folks.

Through some miserable experiences with “all at once”, I now know to make one modest change at a time, let it sink in and become more or less of a new habit, then move on to some other area of my life or figure or daily practices that I want to change.

I’m pleased to think that I have already recently adopted one major “eating clean” change: giving up refined sugar!

I’ve blogged about my progress since doing just that on June 15 upon returning from a lovely, but food-indulgent, camping trip to Yellowstone and the Tetons parks. From 120.6 lbs on June 15 I’ve dropped down to today’s weight: 112.6, a full eight pounds.

I can’t say it was “without suffering” because it wasn’t. The first three weeks for me were hellish,with constant low-level headaches wrapping around the back of my head, and constant mild nausea sunup to sundown. It wasn’t pretty and I wasn’t nice to live with during those weeks. But Lee found it easy to do! She told me she had heard that their might be a gene related to those who loved sugar, but she felt she didn’t have it due to the ease of her decision when she implemented it. The only sugar she now eats is an occasional one square of dark chocolate a time or two each week.

Mysteriously to me on the Monday of the fourth week, the suffering lifted. It dissipated a few days before that, came back a day, then totally disappeared. Slowly I’ve found that my overall energy level has increased and I’ve become so much more pleased with my weight, the look of my body as belly and thigh fat has been reducing, and most of all with the development of muscles in my legs and arms that I had lost over the past years of mainly computer-based business with no formal exercise program in place. Dropping refined sugar plus at the same time having a three-day per week exercise program in place, has led to my improved figure, weight, and overall health and energy level I’m sure. But now I think I need to do even better and use Lee’s example as inspiration to move forward.

chick broc sweetOnce I started learning more about clean eating from Lee, I found that her pictoral food record was fascinating.  This blog includes images she has sent me of some of her meals during her first week of training, meals which tend to be quite similar day-to-day and meal-to- meal. She says she never gets bored.

Boredom can be addressed by adding herbs and spices, with some suggestions included in the Clean Foods for Dummies page referenced above. I’ve always loved Mrs. Dash herbs which contain no msg, salt, or sugar. And nothing tastes as good as fresh minced herbs such as thyme, rosemary, and basil.

Lee had initially suggested that, rather than send a boring written record, as I normally require and expect of my students for the first two weeks of training. The first thing I noted was how colorful her plates looked, and I’ve always loved color at an emotional level. It makes me happy. Looking at those plates could certainly inspire me!

While Lee’s good habits in nutrition were firmly established, she is facing some current challenges due to her planned trip to France to visit a cousin. We had prepared her best we could for the flight and vacation as well, but still the challenges are developing.

We won’t here discuss the corset-wearing challenges since our focus in on food, but needless to say the first “easy” week of seasoning her new training corset (pictured hereLee's corset) became a lot more challenging on the flight and in France! We’ll cover those in another blog.

For her air flight we urged her to bring healthy snacks with her to avoid rich and quick foods ubiquitous at airports, especially in Atlanta, the hub of the south and southern cooking through which Lee had to travel. She did just that:

“I made a homemade organic trail mix of raw almonds, a few cashews, dark chocolate covered walnuts, yogurt covered blueberries and dried blueberries.  Yummy!  Will send pic.  Also have a feast of turkey burgers, baked sliced turkey, slightly steamed green beans, sliced peppers, protein powder and a shaker, and quest protein bars. We will not be at the mercy of airport/ airplane food!”In terms of her preparation for being in France, Lee said before she left: “I will allow myself a few reasonable indulgences in France, but they will be small portions, and I will eat slowly, chewing everything 30 times.  I will keep up with the 5-6 small meals, my abdominal exercises, and lots of walking.”

While she anticipated being able to eat relatively clean because she was living in a home with her cousin and not having to take all her meals out, still she is in France–France: the home of superb cuisine, rich sauces, great breads, fantastic cheeses and more. It was not unexpected that on Monday Aug. 31 the start of her third training week, Lee reported:

“Food was bad this day.  My cousin had a full-day agenda for us, and we were out all day……. eating and walking around.  I did not over eat, however, it was difficult to find healthy food choices.  Also, since being in Provence and on other peoples’ schedules…… I have been eating 3 larger meals per day and not the 5-6 smaller ones that I need to be eating.  Also, not drinking enough water, as the ability to use a restroom and the need to use a restroom (at least 1X per hour) was not readily available/ possible.  So I am not getting all of the water that I should be ingesting.”

Lee is doing well despite her apparent disappointment with herself, and the changes that were inevitably to be made during travel abroad. I surmise her disappointment in France is because of her personality and experience as a focused, disciplined professional in her demanding legal career.

But perfection is not the goal here.  I’ve emphasized to her that 95% is the goal during corset training — and that all the walking she is doing substitutes readily for a gym-based program that she is used to. If she has to loosen up the corset from time to time to accommodate a few rib sorenesses that are developing, or indulge in a few French treats or eat fewer meals than recommended for training, there is no shame in that. In a few days Lee will return to her home in Florida and pick up her normal program and eating habits once more.

Going easy on herself allows her now to fully enjoy the wonderful treat of experiencing another country and culture and the warm embrace of her family there! ###



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Good Taste – in the Mouth but Not on the Hips!

I’ve noticed an interesting result of my recent waist-training efforts to drop an inch in my waistline and also off my hips. I’ve accomplished both things in eight weeks, chronicled earlier in this blog. However, along the way my taste has improved!

I wonder how many times we dampen down taste by over-salting foods and eating too much sugar? Has anyone noticed that?

We all know the general heath benefits from eating a low-fat, low-sugar, low-carb diet when we also eat lots of fatty fish like salmon, veggies and fruits. However, I did not anticipate that there is great pleasure also to be derived from a healthy diet like that!

I remember Christine who was an early coaching student many years ago in my waist-training program. After a month of waist training and changing her food choices to focus more on veggies and less on fats and meats, she found for the first time in her life that she enjoyed the taste of celery! That comment in her final program evaluation struck me as a bit odd.

It strikes me as a bit odd that a few weeks ago after being off refined sugar for about six weeks, I noticed that my snack portion of almonds tasted sweet. I had never noticed that before when eating almonds.  I also adore dried sour cherries, which have taken on a kind of brillance of taste these days when I couple them with almonds (nuts reduce the speed with which the fruit sugar enters your bloodstream, all to the good).

Last night in my attempt to find new non-sugar desserts, I tried a few wee slices of pineapple-encrusted svarin brillat cheese on a very slender half slice of sour dough, followed by a small slice of fresh nectarine. The cheese (and the nectarine also) was almost overwhemingly sweet (but deliciously so!). My partner said the combination held as much pleasure for him as does his favorite cheese cake! Amazing comment that certainly got my attention, as did my own taste response.

My present waist-training student, Lee, agrees. When I discussed this development with her, Lee said that since she adopted a natural foods diet, her taste for fruits also improved and that grapes by now were “almost too sweet” to her.

We also discussed how to eat chocolate, her favorite sweet indulgence. My approach in coaching is to teach students to go for the best, most exquisite and most expensive preferred treat possible, even if it is chocolate, but go for very small portions, like one square or piece as dessert. Then, learn to carefully and lovingly lick your piece of chocolate to death, taking up to an hour–a new idea that tickled Lee’s fancy when she first heard it from me! She said: “I had 1 square of Lindt 85% cocoa dark chocolate.  I made it last for 20 mins.  :)  … well short of an hour, but a long time for me!”

It’s an interesting adventure to experiment with one’s nutritional program, tweaking this or that and changing how we eat, then noting the results. Pay attention not only to results using the tape measure or scale as do most corset waist-trainees, but also note the more subtle pleasures that might just develop unexpectedly along the way, making the process of corset waist training both fascinating and rewarding as well!



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A Sample Maintenance Plan

April training student 2015Our current waist-training coaching program student has added one week to her three-month program, so we’ll be taking her concluding photos end of this week. I can’t wait! Pictured here are her beginning photos taken on April 18. Note the back of her corset is open about five inches (and she was at this time laced down three inches already). Her goal was to close it down completely and wear it for 1o to 12 hrs. rather comfortably.

In the meantime I think her proposed Maintenance Plan could be of help to others so I am posting it below. Her training buddy suggested that she add one week per month for cutting back a bit on calories, to keep her weight going down until she reaches her weight goal. Originally she had wanted to lose 20 lbs, but lost 11.5 so far. We’ll have her final weigh-in this weekend. I think this idea is sound.

She is now within 1″ of completely closing her training corset down to a 27″ (over corset) measurement! In this extra week of training, she is attempting to go beyond 27.5″ for 4 hrs and reach down to 27″ for at least some time. It will be amazing to see this corset closed in back!

Overall her Plan seems simple and thus, do-able to me. I hope it is helpful to those of you who wonder about how to keep tiyr new figure over time and how to make waist training truly “permanent”!




  • To maintain a healthy weight for my body and not allow myself to keep gaining as my metabolism slows down with age
  • To continue to use the corset as a reminder of portion size and using my core muscles constantly

  • Weekdays and Weekends: at least 7 hours of sleep, ideally 8.

Corset Training

  • Maintenance: Wear corset 12-18 hours a week – 2-3 days a week of 6 hours a wearing
  • I will continue to try to wear my training corset to sleep in for the required hours: have not done this successfully
  • I have not been able to fully close the corset. I will continue to gradually tighten the corset during my maintenance routine until comfortably fully closed.


  • Weigh-in: daily ideally but at least weekly. I think I will stick with Saturday mornings.
  • Snacks/small meals every 3-4 hours
  • Stick with oatmeal or high fiber/high protein cereal for breakfast.
  • Fruit and veggies every day
  • Continue to research high protein vegetarian foods
  • Continue to mostly avoid dessert as I haven’t missed it much. Allow myself to indulge in small portion occasionally
  • Alcohol: 1 glass two to three times weekly. No more than that.


  • Ab setting exercises multiple times daily
  • Three times weekly classes at gym: Spinning, Body Pump, Zumba. Try some new classes.
  • Continue regular outside exercise: hiking

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