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Windows
Download sdelete from Microsoft Technet
sdelete -c -z c:\
- Linux
sudo dd if=/dev/zero of=zero.dat ; rm -f zero.dat # haven't tried
Applications/VMware\ Fusion.app/Contents/Library/vmware-vdiskmanager -d xxx.vmdk # Defrag
Applications/VMware\ Fusion.app/Contents/Library/vmware-vdiskmanager -k xxx.vmdk # Shrink