A Guide to Losing 3 Inches Off Your Waistline​

To lose 3" off your waist, focus on three key factors: managing calories, eating based on your blood sugar levels, and building muscle.

My clients typically lose about 1 inch of belly fat per month with this approach, which we track using their waist-to-height ratio. 

I've found that this steady pace prevents rebounds from rapid loss while avoiding plateaus.

Hunger Training

​What, how much, and when you eat are all essential for weight loss. The first step is using your blood sugar levels to signal when your body truly needs to refuel—a practice called hunger training. This helps you rely on biological cues rather than habits or cravings.

Think of it like a road trip: you wouldn’t stop for gas with half a tank, but you would if the fuel light came on. Similarly, when your blood sugar is above your eating “trigger” (typically between 70-100), you don’t need to eat yet.

You can monitor this with a continuous glucose monitor (CGM) or a simple finger stick test.

Calorie Deficit

To lose fat, you need to create a calorie deficit. This can be achieved by either burning more calories through exercise or eating fewer calories. Both methods are challenging at first, but they become easier with time.

Here’s a simple formula to calculate your daily calorie goal:
13 calories x your ideal weight (in lbs.) = daily calorie goal

For example, if your target weight is 200 lbs, your goal would be around 2,600 calories per day. You can track this using the Cronometer app.

Muscle Mass

Building muscle doesn’t just improve your appearance—it boosts confidence, enhances daily activities, and increases physical attraction. The goal is to lose fat, particularly visceral fat, while simultaneously building muscle. This requires a combination of fat loss and strength training.

Aim for strength training 3-4 times per week, and prioritize the largest muscles in your body (IE shoulders and legs).

Keep in mind that these are just three core principles my clients follow. For optimal results, you’ll also need to prioritize sleep, movement, and stress management.