Category Archives: Proper Nutrition Tips for Waist Training

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”!

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MAINTENANCE PLAN

Goals

  • 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
Sleep

  • 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.

Diet

  • 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.

Exercise

  • 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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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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