How To Lose 2-3 Inches Off Your Waist In Just Weeks and Without Diet or Exercise

January 4, 2013 | By | 72 Comments

Want to lose 2-3 inches off your waist in just a few weeks (and without changing your diet or exercising more)? Then try this simple trick today…

If you’re like most people, you want results and you want them fast. Scratch that. You want them now (yesterday would be even better, right?). And this goes double and triple when it comes to getting results from a diet or exercise program. In fact, I’m sure you’ll agree that nothing motivates you more to push towards your goal than quick progress.

With this in mind, I have a special treat for you today. I’m going to show you (or rather, describe) a simple trick that can shrink your waist by 2 to 3 inches in mere weeks. It’s easy to perform, takes just a few minutes per day, anyone can do it (that means you!), and the results are not only fast… but downright amazing.

Now, before we get into the specifics, I want to show you what’s possible. Because when you see with your own eyes what you can achieve by doing this (and with such ease) there’s no way you’ll put it off. In fact, you’ll want to get started as soon as you finish reading this article.

Alright, take a look at the two pictures below but ignore the fact that these are pictures of bodybuilders. There’s a very slim chance you’re after either of these physiques (heck, you’re probably a female). Nevertheless, you’re looking at these for a good reason as you’ll soon discover.

As you can see, both of these guys are very lean. After all, it takes very low levels of body fat to have a six-pack/visible abs, which again, both of these guys have. With that said, the man on the left looks fat and bloated whereas the one on the right looks great. Also, notice the differences in waist size? On the left it’s big and sloppy. On the right, tapered and trim.

Now, which one would you rather have?

That’s a rhetorical question. But keep in mind, this applies not only to bodybuilders but everyday people as well… and especially women. In fact, how many times have you come across those “skinny-fat” girls who are generally thin but have a bit of a protruding belly?

So, the secret to having a great-looking, trim waistline is to perform that simple trick you read about earlier. It’s called the stomach vacuum and it strengthens your inner abdominal muscles to keep your core tight. Because, as you can tell from the pictures above, if those muscles are loose, your midline is going to protrude whether you’re fat or not.

Now do you see why the stomach vacuum is so important? Alright then – let’s get into the specifics. Here’s how to do it:

  1. Stand up straight with your feet shoulder-width apart.
  2. Take a deep breath through your nose and fill up your lungs completely.
  3. Next, exhale forcefully from your mouth while simultaneously bending over at the hips.
  4. Continue exhaling until all the air is out of your lungs.
  5. While you’re doing the above, use your abs to suck in your stomach as much as possible (try to “touch your spine with your belly button”).
  6. Once all the air is out of your lungs and you’re holding your stomach in, stay like that for 5 seconds.
  7. Relax, stand up, and take a normal breath.

That’s one rep. You want to do 3 sets of 5 reps – 3 times per week.

Pretty easy, right? And again, it takes mere minutes and it’s well worth the effort – especially when you take into account that nice, tight midsection you’ll soon have.

Now, if you’re a walker (as you should be) there’s a slight variation of the above you can do while you’re strolling down the street. It’s just as effective and you won’t need to set aside extra time for it (although, you should follow the instructions above to the T for the next few weeks).

Back to the point… while you’re walking, exhale through your mouth, use your abs to pull in your stomach (again, try to touch your spine with your belly button), and hold it there while you count to 10.

Counting to 15 is even better but you can work up to that. Alternatively, you may need to start from 5. Nevertheless, the point is to keep improving. Finally, do this 3 times if you’re walking for 30 minutes or 5 times if you’re walking for 6 minutes (or something in between).

And there you have it. This simple trick is the perfect way to lose 2-3 inches off your waistline in just a few weeks. And as promised, you don’t have to change your diet or exercise harder to accomplish this. As such, you have no excuse not to do it, so start now!

5 Foods To Never Eat==> 5 Foods to Never Eat (If You Want a Flat Stomach)

Filed in: Weight Loss 101 | Tags: , , , ,

Comments (72)

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  1. John Krueger

    Can I print these pages?

  2. Annette Patterson

    I need to loose 100# I’m anxious to start. I’ll be anxious to get what I need to know. I don’t eat out often mostly by my self.

  3. I would like a copy of the diet but want to know more about it first!

  4. suzanne rossman

    I bought the book, and it is great. Lost weight as soon as I stopped using splenda!! I play a lot of golf, and need to know what other snacks I can get. I eat a few almonds, but I am getting bored. any energy bars you can recommend

    • Hi Suzanne,

      We do not recommend any form of meal substitution products as we recommend eating full meals with enough leftover to eat for lunches later on in the week.

  5. Seorin

    my waistline is 23inches and i want to make it 21in.

    • Hi and thanks for writing in!

      You’re not too far from your goal and as long as you work hard, you will succeed. Thank you for your support! Wishing you success in your weight loss goals!

  6. Marcia Milton

    Said step #2 was missing. I couldn’t get back to it. Please help me!

  7. Irene

    Thank you!! Ive been doing to exercise for 2 seeks and i can see results If I keep on doing it will I continue to lose until i reach my goal or doesn it stop working at a certain level??

  8. I really want to get a leaner stomach, and want to build some muscles. I’ve tried many other excercises that claim to ‘shave off fat’ but none of them really work. Will this one provide certain results??? Thanks!

  9. Andrew

    How long does it take to see results if I am also doing crossfit every other day and jog 3miles, 100 pull ups and 200 push ups? Does this affect the results? I workout 5 days a week and rest on the weekends.

  10. Jim

    How do I get a copy of this diet?

  11. sharief

    sir /madam my waist line is 43 inches and my height is 5feet 7inches i want to decrease my waist to 34 inches can u suggest me some ideas ,diet and exercises i am a hard worker i’m having my biceps of 19 inches and triceps also i just want to get my belly flat

  12. Navneet Singh

    James, could you please explain the exercise again. I didn’t get as I am not that good in English.
    Thank You…

  13. Jenifer Coleman

    Just signed up for the program, excited to get started. One thing that doesn’t make sense about this exercise is when you say to bend over at the hips. How far are you bending over exactly? Are you touching your toes? That would help to clarify. Thanks!

  14. ss

    current waist – 41 inches
    diet – normal diet
    Exercise – do not do any
    Target wasit – 36 icnhes !!!

    is it possible with this?

  15. Dear James Ward
    I have been on your program for two weeks and l am down 18 pounds. I can not remember when I felt this good. Thank you for giving us the best option for a better way to get healthy.

  16. Your style is so unique compared to other people I’ve read stuff from.
    Many thanks for posting when you’ve got the opportunity,
    Guess I’ll just bookmark this blog.

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  18. Janice Neerings

    Please send me the book I order several weeks ago, I am in need of this program. Thank you Janice

  19. Janice Neerings

    Please send my Book. Janice. Neerings 426 So 1040East American Fork , Utah 84003. I payed several Weeks ago.

  20. Jabeen

    Thank u so waist was 26 n now 25 within a week.

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  44. Lowrey

    I can find no information on ‘Low-Fat Cottage Cheese, small curd, 1% milkfat, 5 grams sugar’. Good or bad?

    • Hi Lowrey,

      Dairy is a grey area. Many people are affected by it while others eat it and still get results.

      You just have to try it out for yourself. If you eat dairy products and are still seeing results, no need to cut it out. If you don’t get the results you are looking for, cut out the dairy for a few weeks and see if that was affecting you.

      If you do have dairy products choose full fat not low fat.

  45. Lowrey

    I can find no information on Honey. Good or bad for this program?

    • Hi Lowrey,

      Although a natural product, honey is found as a rare food in nature and should be consumed as such only rarely. We recommend honey as a natural sweetener from time to time but not daily and without overindulging.

      Stevia is the best type of sweetener to use. It’s natural so it doesn’t come with the potential side effects of artificial sweeteners such as Splenda and Nutrasweet.

  46. Awesome! Its genuinely remarkable piece of writing, I have got much clear idea regarding from this paragraph.

    • Hi John,

      Salt in moderation is good, but overindulging could cause you to retain water weight and therefore counteract what you’re trying to do. Many people are affected by it while others eat it and still get results.

      You just have to try it out for yourself. If you are eating a lot of salty products and are still seeing results, no need to cut it out. If you don’t get the results you are looking for, cut down on the salt for a few weeks and see if that was affecting you.

  47. irmel boyle

    Where can I find a list of foods to purchase for this plan???Will this info be in the book ???
    Also when to eat what foods.. Thank you.

    • Hi Irmel,

      You can find the grocery list in the beginning of the Jumpstart Guide. Please check your email as I have sent you additional information there.

      Wishing you a great start with the program!

  48. M. Janis Nielson

    Had trouble getting started (tech problems) after several calls finally got in. Trying to view this on my android phone. Is this not possible? Do O need to download it to my computer or Samsung pad? A little frustrated. I want to get started.

    • Nadia Karanastasis

      Hi Janis,

      I am sorry to hear that you are having technical difficulties. I have reset your password. Please check your email for your log in credentials.

      Wishing you a great start!

  49. Need info on how to receive your blog, do I need password?

    • Nadia Karanastasis

      Hi Maria,

      It looks like the email containing your login credentials most likely ended up in the spam folder or got blocked altogether. You can access your products at any time inside of your member’s area.
      Please check your email for your log in credentials.

      Wishing you a great start!

  50. Kathi Beachley-Seymour

    Hi, my name is Kathi, I’ve been on this diet for a month now. I started out by fasting 58 hours, I know that’s a long time but it helps me to control my appetite. I lost 7 lbs during fasting, and have only lost 5 lbs since the then . I’m 62, fairly active, I eat nothing but eggs, meat, fish and vegetables. I have not had any bread or pasta or anything like that not even ketchup. I am also taking the Slimbiotine you suggested . I’m very frustrated, this is the second time I have tried this diet just because it makes sense but feel it should be coming off quicker. I do use Stevia, but don’t think that makes a difference. Please help I don’t know what else to do. Thanks

    • Nadia Karanastasis

      HI Kathy,

      Congrats on your weight loss! It takes time for your body to adjust to your new way of eating. Even though you may think that you have not lost a lot of weight, you have indeed and the most important part is that the changes are going on internally. As long as you are sleeping better, have more energy the program is working for you. Also be sure that you are eating enough. The number one mistake people make on the Cruise Control Diet. They treat it as a restrictive diet which it is not. The CCD is all about enjoying food and feeding your body nutritious meals that will give it energy and turn on the fat burning “switch.”

      When you limit how much you eat, your body gets the message that you are living in a time of “famine” so to say, that food is rare and who knows if there will be any tomorrow. So the central regulations (which is beyond mental control) makes you tired, sleepy, low energy and gives you just enough to go through your day. Everything that you have stored is locked. If you have been using portion control long enough, that really affects your metabolism as it trains it conserve vs. burn.

      It might sound counterintuitive but you must eat a lot to lose weight. Stevia is the best type of sweetener to use. It’s natural so it doesn’t come with the potential side effects of artificial sweeteners such as Splenda and Nutrasweet.

      Keep up the good work!

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