Life is Short: Don’t Wait, Lose Weight!

Have you ever noticed how easy it is to make excuses for your not losing weight or keeping it off?  Days come, days go and you are still waiting for the magic right moment.  Or you gained a few and you are waiting to work those few off.

I certainly have had my own excuses.  Here is the deal.  If you want to lose weight, you have to get your butt in gear and stop the excuses.  Ask yourself what you are doing to stop yourself from losing and find a way around it.

Examples:

1.   “I just can’t do it.”  (But, yes you can!)

2.  “My body is holding onto fat and won’t lose weight.”  (Go see your doctor and find out if there is a problem, not just assume it!”

3.  “I don’t have time right now.”  (Cut something out that you don’t have to do to find the time.)

4.   “I am too stressed.”  (Exercise will help your stress, and you will lose weight, so that is just an excuse because there will always be a reason to wait!)

dontwait-dont-wait

10 Things You Can and Should Do to Lose Weight:

(Rules that skinny people follow)

1.  Figure out what protein snacks you need to bring with you during the day so that you are eating small protein foods every 3-4 hours.  If you let your body go without food for too long, then it goes into starvation mode and holds onto the weight longer.  I bring small individual bags of nuts or low-carb protein bars.

2.  Eat a breakfast every morning.  In a hurry, I grab a hard-boiled egg that I buy pre-done from Costco or Trader Joes.  Not in a hurry, I make some eggs with cheese in the AM.  Doesn’t take long and it is filling.

3.  Bring non sugary fluids with you and fill up on fluids all day long.

4.  Prepare earlier the night before or on weekends to have breakfast, lunch and dinner foods and bring them with you for lunch or to work or after if you don’t have the money to eat out somewhere where you CHOOSE healthy proteins, salads and vegetables for a meal–and it has to be the right proportion of food (4 ounces of meat), handful of veggies.  You can also have two small servings of fruit per day, but keep in mind that some fruits are higher in carbs (bananas) and some are lower in carbs (berries/citrus’).

5.  Eat 6 small proteins per day.  Eat two small servings of fruits per day and 4 small servings of vegetables per day.

6.  Avoid sugar and high carbs and keep carbs down (between 50 to 100g of carbs per day).

7.  Read labels of things before you eat them.

8.  Exercise!  Get in at least 30 minutes, 3 times per week and more if you can do it.

9.  If stressed, don’t eat food, go for a walk, have a drink with no sugar/carbs.  Or talk to someone.

10.  Put yourself first for half an hour per day.  Learn to cut down on something each day to get in the exercise.  I have put off folding laundry to get in some time on the elliptical.  The laundry can wait, but not your weight!

wait

No more excuses:  MOTIVATE and start now.  Anytime is a great time to start!

CHANGE! Giving up means Gaining–but not in Weight!

“One reason that people resist change is that they focus on what they have to give up, rather than what they have to gain.” –Rick Godwin

Change-Quotes-8_thumb[11]

 

How many of you don’t like the idea of dieting because you feel like you are giving up your favorite foods or that your diet will be boring and no fun?

Giving up the wrong foods and the wrong way of eating lets you gain so much in self-esteem and being healthy.

Let’s face it, you have been doing it “wrong” for years or you wouldn’t be here right now.  I know that is true, I have lived it.  And yes, you might have a health issue (like me) or aging (like me) and it is harder to lose weight and you can’t eat nearly all of the same things you used to love to eat.

change-4-1imepyc

Look at it this way.  How lucky for you to eat all of those so-bad-for-you foods for so long, but now it is time to grow up and learn how to control yourself.  You are not a child anymore and you don’t have to eat all of your favorite things every day.

I eat at a salad and sandwich shop a lot and every time I am there, I am shocked to see how many patrons who are overweight, buy a bag of potato chips with their healthy salad or sandwich.  If you want to be thin, you must have portion control and you have to count carbs.

I don’t eat sandwiches for lunch anymore because there are anywhere from 11 to 36g of carbs PER slice of bread.  And the bag of chips has about 14g of carbs.  So, if you eat a sandwich with a bag of chips, you could be eating anywhere from 36 to 86g of carbs per lunch (without counting meat, cheese, etc) and sugary carby soda.  If you want to lose weight, you have to eat between 50g and 100g of carbs per day and you just had almost all of it in one sitting.  This is why people find it hard to eat right or diet.  They have had NO idea how to count carbs and eat in a way that is conducive to a maintaining a normal weight.  Now, you can eat all of this if you are going to go for a run later…but how many of you do that?

change-same2

But, even my own family member who refused to change her food habits has finally changed after she was told she is VERY pre-diabetic.  Do you have to wait until you are that sick to finally do the right thing for yourself?  Go to Overeater’s Anonymous or a Medically supervised plan (like Lindora), join a workout club or group exercise (like my Pilates and Yoga–start with the beginner classes), but get help and do it right for the New Year–this year should have prosperity and well-being.  Do it for yourself.

changefatal

Happy New Year and Resolutions

IMG_2822.JPG

Many of you are thinking about making a change for the new year. Lifestyle changes are hard, but they have to be seen as something to do and learn ways to like them and stay with them. Diets don’t work. You have to change your relationship with food before you change your food

I now see food as nourishing, not for comfort, as I used to see it. I eat six small proteins a day, two small fruit portions a day and four small vegetable servings a day. I also have two small salads per day. I eat about every three to four hours. I always carry low-carb protein bars in my purse, in case it is time to eat and the only food that I am around Is fattening and unhealthy. The worst thing for your weight control is to allow yourself to get too hungry, go too long without eating (and slow down your metabolism), and not drink enough fluids throughout the day,

Supplements are important too. I found that most people who seem to have weight issues, either are eating too many carbs, earring too much and large portions, not drinking enough water, eating too much wheat or gluten, low on thyroid hormone, and low in Vitamin D or Iron. It is important for you to ask your doctor for a check up blood test for vitamin deficiencies and make sure that your weight issues are not hormone or not vitamin or mineral related.

Sorry, but exercise is key too. I am writing this blog right now while on my IPad, atop of my elliptical. Multitasking makes it easier for me to exercise. Everyone is different. Some father go to the gym or walk with a group. I go to group Pilates and yoga, but it prefer the elliptical at home, while I multitask. Find a way to move that you enjoy doing, and you will be way more successful at exercising consistently.

I was very busy with a new job and then I hurt my back. So, I kept up with some Pilates, but I am now back on the elliptical and my plan is to work in a schedule during each week….and I am getting in my elliptical right now too! The idea is that you have to keep trying. Exercise is about the journey, you will arrive at your destination whether you go slowly or quickly. Just keep at it.

Welcome to the year of the Green Wooden Sheep. It is a year of prosperity and Well Being. Go forth and lose weight, get in shape and look and feel great! Start moving and read my blog from the beginning about the rules to lose weight and keep it off. It has been 3 years for me now since I lost the weight. It can be done!

Thanksgiving Does Not Have to Ruin Your Diet or Have You Gain Weight

This is a re-post of my talk about Thanksgiving meals.

I have talked to many people about Thanksgiving food. I am not sure how it came to be that a holiday designed to give thanks and spend time with relatives–has now somehow turned into a carbolicious food fest.

thanksgiving

A few years ago, I went to my husband’s cousin’s house for Thanksgiving. I had a tough time finding something decent to eat. The turkey was ok, but there was no salad.  There were green beans, but they were smothered in horrible bad GMO Velveeta cheese and not some kind of low-fat bovine growth hormone-free cheese. And there were those horrible processed onion things were on top. There was white bread in unhealthy fattening stuffing, cranberry sauce (sugar fest), white GMO dinner rolls, margarine (where is the organic butter?) and nasty box-made mashed potatoes. No wonder people get fat. Then, there is pie! One small slice of pumpkin pie alone is 300 calories. I think the average amount of calories eaten at Thanksgiving dinner tops 1500, easy.

AND DON’T GET ME STARTED ON THE SUPER-SIZED PORTIONS THAT PEOPLE SERVE THEMSELVES, AND MORE THAN ONE!

Here is what most of the portions looked like at the cousin’s house (throw in a non-nutritious dinner roll):

thanksgiving-dinner-plate

Next is the proper size of a “Traditional Thanksgiving Meal–made in a more healthy way–and the right measured out portions.  At least if you eat this, you will not gain a lot of weight. (4 ounces of protein and keep in mind, only 50-100g of carbs per day.  More on the veggies, less on the stuffing and potatoes.  In this picture–turkey, a touch of stuffing with mushrooms, just a splash of cranberries (not the canned stuff), and a serving of veggies.  Perfect!

Mike Coppola/Getty Images for Bethenny

It takes 30 minutes of running fast for 3 miles to burn 300 calories, and about an hour to do fast walking to lose 300 calories. You would have to walk for 5 hours to burn off that dinner.  It could take many days of exercise to burn off that meal.

What I had for Thanksgiving:

For breakfast, I had a Western Bagel Perfect 10 low carb bagel with egg and cheese on it.

I made turkey meatballs and sauce with spaghetti squash for lunch.

For dinner, my husband and I had the sliced turkey breast that we bought the day before. We had a little gravy and had some great grilled asparagus and baby broccoli, with a great salad with cheese.  A nice normal sized portion too.

And my snacks in between were nuts and a protein bar.

For after-dinner dessert, I had low carb ice cream.

I was full, satisfied and happy. I didn’t gain a pound. I will do something similar for Christmas.

 

If I am stuck at a person’s house again:

I will either eat before I get there and just have some turkey.

I also could ask the host in advance if there are going to be vegetables and salad, and if not, I will bring my own.

**I have NO qualms or embarrassment that I have to eat a certain way. If you are embarrassed, you can just say it is for “doctor’s orders for more greens.”**

You should never have to gain weight or make yourself sick with wheat products, gluten or excessive carbs to make others feel comfortable.

If someone gets their panties in a twist over it, they either do NOT give a damn about you and your quest to be skinny, of they feel guilty because they wish THEY could go on a proper diet and they are either too stubborn, too carb-addicted or afraid to rock the boat in their relationships.

Any way you look at it, YOU have to take care of YOU! There is a good chance that you gained weight because you have trouble saying NO!  Learn healthy boundaries for your own happiness and stop worrying about others.

There are always food saboteurs out there. Like the man in my Pilates class, who is thin and brings the class (who are there to get in shape) brownies or chocolate cake. I think he gets some sick, twisted enjoyment out of watching them eat his stuff. He never knows what to do with me, because, I always tell him, “No thank you. I don’t eat sugar anymore.” And the fact that he still asks me, shows how manipulative he is!

What if the problem is your cravings cause the problem with eating fattening things?

Yes, it is hard to get over cravings, but it is possible. I did it!  Takes a few weeks, but you have to stick to it and find healthy alternatives (I write about that all of the time in my blog, just do a search).

If someone is having onion rings, I sometimes will allow myself to eat ONE, then I am done. Fried food with breaded batter=unhealthy and fattening.

You have to learn this and get over what McDonalds got you addicted to eating. Those carbs are killing America-and you and me. We have to take charge of our bodies, our mouths and our lives.  Eating potato starch, pie sugars, fatty cheese, white breaded stuffing carbs and sugars–even once or twice a year is not showing respect for your body.  Even ONE cheat is do-able, but it is nothing but bad food city all the way through on this crazy holiday food fest.

food

Dieting is Not Going to Fix Your Weight Issues

diet lifestyle

 

You diet, you lose….but then you go back to your old, bad habits and gain.  Then, you repeat this vicious cycle.  This is not good for your health or psyche.  You have to change your lifestyle.  Detox off of sugar and carbs and once your brain/body are used to it, then it is easy to eat healthy and enjoy your food.  I love a really good tasty salad, a good burger protein-style wrapped (no bun), good barbecued vegetables that are cooked with olive oil and a little parmesan on top.  I love a great omelette, sausages, coffee, meatballs, etc.  There are really delicious things out there, but you have to learn what they are, where they are and learn to cook.  Experiment and try new things.

 

Get a good Paleo style or low-carb cookbook and learn.  Don’t be afraid to step out of what you know to change your life–to feel and look better, without getting ill or die young just because you are afraid of what life would be life without Doritos or a baked potato!  Go back to earlier parts of my blog and learn new things, recipes, etc.  Learn to shop better too.

 

JUST LEARN and stop being so lazy and only sticking with what you know.  Stop being so boring too!  No one is keeping count if you cook something and it didn’t come out perfectly.  Just do it!

 

Stressed Spelled Backwards is Desserts!

Sorry, I have been remiss in my blog writing.  Life has a way of getting in the way of things you love to do.  I have had another “diagnosis” of another medical issue (not related to weight) and I have been a bit bummed out.  And what happens when you are stressed or sad?  Cravings.  Luckily, they haven’t been too bad and I have stuck to the usual nuts and cheese snacks…but still now and then you need something tasty.

So, I found some GREAT low-carb ice cream bars.  They have anywhere from 11g to 13g of carbs per bar and they are delicious.

Carb Smart has a line of ice cream and ice cream bars of all different types.

Here is my favorite Carb Smart bar and I found them at my local grocery store, Fresh and Easy and Smart and Final. They are also at Wal-Mart (and they do melt if they not in the refrigerator).

carbsmart

I also discovered that another brand makes low-carb ice cream bars and sandwiches:  Bluebunny.com.  They have a WHOLE line of low-carb products!

They have a locator:  http://www.bluebunny.com/About/Locator.aspx

blue_bunny_sweet_freedom_krunch_lites_ice_cream_bar

So, you can have ice cream, it is “measured out” through being in a bar and you can’t overdo it.  And it has chocolate bits on it–and some have nuts!  And it is low-carb!  You can’t beat it!

Sugar Does Not Reduce Stress: There are Better Ways to De-Stress

I have a friend in my Sunday Pilates class.  She is pretty awesome.  She works hard, works out like crazy and has lost a ton of weight.  She is in excellent shape, but she desperately wants to lose a bit more weight.  Yet, she is under a lot of anxiety and stress and tends to run to sugar for her comfort.  I am writing this article in her honor!

stress-eating

Things that are BAD for anxiety:

Going to sugar and carbs is a way for many people to deal with their anxiety.  However, it actually is counter-productive.  It is actually the worst choice for anxiety.  Sweets (including sugar, honey and corn syrup) makes us temporarily feel better.,Here’s why: Sugar is absorbed quickly into the bloodstream. The absorption causes an initial high or surge of energy. But that surge wears off as the body increases its insulin production to remove the sugar from your bloodstream. The result: You’re left feeling tired and low.  It also makes you continue in a vicious cycle of SUGAR and STRESS!

Vicious_Cycle

Going to coffee isn’t going to help.  Instead, drink water because if you drink coffee, you are actually dehydrating.  Some people drink coffee and other beverages that contain caffeine (tea, cola, and hot chocolate) to help boost their energy levels. The problem is that caffeine has been shown to inhibit levels of serotonin in the brain, and, when serotonin levels are suppressed, you can become depressed and feel irritable.  Even mild dehydration can cause depression. Caffeine also can keep you awake, leading to stress and anxiety. Remember that you need to sleep well to be in a positive mood.

Going to alcohol is not good either.  Some people drink alcohol because it seems like a good way to ease anxiety and stress.  Unfortunately, the good mood is only temporary. In the long run, alcohol is a depressant. Like caffeine, alcohol is a diuretic, and it’s important to stay hydrated for a number of reasons, including mood. If you do drink, drink in moderation.

Processed foods, such as hot dogs, sausage, pie, cookies, and cakes cause anxiety or other mental health issues?There have been studies, people who mainly ate fried food, processed meat, high-fat dairy products, and sweetened deserts had a 58 percent higher risk of depression than those who ate “whole” foods such as fish and vegetables. So skip the processed foods and have fresh foods!

Here are foods that are GOOD for anxiety:

1.  Foods with L-tryptophan.  Tryptophan is a precursor to serotonin (a neurotransmitter, which helps you feel calm).  Foods with it include:

 turkey, chicken, bananas, milk, oats, cheese, soy, nuts, peanut butter, and sesame seeds. You can also take it by pill form in 5 HTTP, available in health food stores.

2.  Foods with Vitamin B.  Vitamin B (including thiamin or Vitamin B1, helps with mood.  A deficiency in B Vitamins (such as folic acid and B12) can trigger depression in some people.  You can also take it in pill form in a good B Complex formula.  Foods with Vitamin B include:

beef, pork, chicken, leafy greens, legumes, oranges and other citrus fruits, rice, nuts and eggs.

3.  Foods with carbohydrates will increase the production of serotonin in the brain.  However, you want to watch how many you get in order to not gain weight (50g to 100g a day to lose weight is recommended).  The rights carbs to choose:

Whole grains (whole wheat bread, brown rice, etc) and not processed choices like sugar, candy, white bread or white rice.  

Whole grains take longer for the body to break down, and release sugar into the bloodstream slowly. Processed carbs may give you an initial surge of energy, but that can be followed by an insulin rush, which rapidly drops blood sugar levels, ultimately leaving you feeling lethargic.

4.  Foods with omega-3 fatty acids (EPA and DHA),  help improve mood and reduce risk of heart disease.  Foods with Omega 3s are found in:

salmon, tuna, lake trout, herring, mackerel, anchovies, and sardines.

Walnuts, chia seeds, flax-seed and basil.

5.  Greek Yogurt and Other High-Protein Foods:  Proteins helps stimulate the production of the brain chemicals norepinephrine and dopamine, which, like serotonin, are neurotransmitters and carry impulses between nerve cells. Higher levels of norepinephrine and dopamine have been shown to improve mood, alertness, mental energy, and reaction time.  Good sources of protein include:

Greek yogurt, fish, meats, cheese, eggs, nuts, beans, soy, and lentils. 

And don’t forget that eating fresh fruits and vegetables, taking some “me” time, getting enough sleep, exercising and getting in foods with natural spices to reduce cravings (like cinnamon, ginger, pumpkin pie spice, nutmeg, cloves, or cardamom.) will all help reduce anxiety.

Another trick is taking 200 mg of L-Theanine to reduce anxiety.  It really works!  http://altmedicine.about.com/od/greentea/a/Theanine.htm  It is available at any health food store and it is amazing.

Follow these tips and you will feel better and lose weight too.

Cut Carbs, Not Fat and You Will Lose Weight

This month marks my weight-loss journey with low-carbs, 3 years ago!

And An article finally came out with proof of what I have been saying!

CARBS MAKE YOU FAT!

 

health-bacon-vs-bagel

https://www.yahoo.com/health/low-carb-diets-may-beat-low-fat-options-for-weight-96452625427.html

A low-carbohydrate diet is better for losing weight than a low-fat diet, according to a new study.

The new study shows that with proper nutritional counseling, people can lose more weight and lower their risk factors for heart disease on a low-carbohydrate diet, said the lead author, Dr. Lydia Bazzano of Tulane University in New Orleans.

“This study shows if you are overweight and have cardiovascular disease risk factors and haven’t had success on other diets, certainly a low-carbohydrate diet is worth a try,” said Bazzano.

Carbohydrates are found in food and include sugar, fiber and starches that give the body energy. Some carbs – like those in whole grains and fruits – are healthier than others – like those in white bread and other processed foods.

Remember to keep your carb count down to between 50g and 100g a day and you will lose weight. Stay away from processed foods and stick with healthier choices. Better for weight and for your health!

I have friends, clients and family who have tried this.  Some are doing really well, but here and there, there are some that are just as big as when they started and I know it is because they are not following the rules.  I have put my all into helping people out there with this site.  I have also spent a lot of time, effort and even money trying to help those close to me.  Most appreciated it and really have done well.  There is always someone who doesn’t remember a damn good thing you did, but instead holds anger and resentment over something that should have ended and moved past–because no one was shot, injured or murdered.   Sometimes people disagree, but you just move on.

nap

I believe in second chances and new starts, as long as the parties are willing, or I wouldn’t have started a new weight loss journey in my forties and lost the weight and got physically fit–while still suffering from three different energy disabling disorders and a back surgery. Truth be told, my fatigue and body pains should have me on a couch, drugged up, disabled.  I don’t easily give up.  Sometimes, I even cry when I work out…but I know it will help my body so that I won’t cry all week in pain.  No pain, no gain.  (When I think about it, I should have people’s respect, and for the most part, I do.)  However, the people who have no disorders to contend with daily, have unfair expectations of unhealthy people.  Sometimes WE HAVE REALLY BAD DAYS, SOMETIMES WE SAY STUPID THINGS TOO.  Hell, we feel like sh*t a lot. Empathy is needed!  Even some sympathy!   Especially when we have been there for you and others– and been the best that we can be for most of many years!  It is one thing if we have been selfish, but if we go out of our way to help and to share, despite our own illnesses, and you look down and judge during our tough times, that is just wrong!

immune

It is ridiculous how much I do in a day to make my husband’s and my life better, while in pain or fatigue.  I look “okay”, so it is an invisible pain and illness and some people just have no clue (or just don’t want to remember or care)!  I can say though that STRESS triggers my symptoms, so I do react swiftly and quickly at the sight of anything that appears to be happening that could cause stress.  Only very understanding people and my closest friends get that I react quickly to do what it takes to lower stress for me and my husband.  He has been under a lot of pressure this year too.  Some might not always agree with the techniques, but it is for my own survival–our survival.  If anyone has any heart or ability to stand in my shoes for a moment, they would get it.  And if they don’t, then they didn’t care enough about me or understand what I am going through anyway and it is a real shame.  Love sent out to my really good, understanding, self-actualized friends!

The past year has been very tough.  I have had some major respiratory issues and lack of oxygen.  This caused a major setback in pain and energy.  I have been struggling and doing my best, while still working, remodeling, taking care of a business, a house, animals and my husband.  I don’t ever describe how bad it really can get (especially on social media), but it was really bad.  I was more sensitive and cranky and I have to thank my real friends….Thank you for taking the good and the bad and being able to sift through it all and know that there is still me in there.  Thank you for your patience, understanding and not being judgmental and cruel like one person surprised me with this year.  Of course, they have had some inkling themselves of how this feels, so they have empathy.   Some good things have happened too and it is so nice that they are cheerleaders for me.  I hope to always be there for them too.  And thanks to the readers of this blog.

fatigue

 

pain

 

 

APPRECIATE MY STRENGTH, BECAUSE I SHARE IT

I found out what exercises and diet would help my problems and I did it.  I changed my body and my system 3 years ago, so I know things can change when you work on it and not give up.  Giving up on people is the same as giving up on your diet and yourself.   I believe in change.

In the meantime, I have watched the weight fall off of the people who are not making excuses or so busy baking and tasting for others, that they can’t do it.  If I can lose weight, anyone can.  Big boned or slow metabolism–is an excuse.  I have a slow metabolism…so I have to count closer to 50g of carbs!

Remember…..if it is hard to not eat when you are tempted, then opt out of being around the bad stuff for your own good!  (It is almost like being around heroin when you are trying to be a recovered user).

BODYTMPL

Getting Started In Exercise To Lose Weight Doesn’t Have to be so Hard!

If you want to lose weight, besides following the rules on the diet, you also have to exercise.  In the past, I gave up exercise throughout some jobs or even through college because I was “too busy.”  Busy was true, but also an excuse.  By NOT exercising, I got into a bad habit cycle.

Working too much and picking wrong food LEADS to exhaustion

Exhaustion LEADS to NOT exercising.

NOT exercising LEADS to weight gain

Weight Gain leads to illness.

Illness LEADS to not feeling good enough to exercise

And continued NO exercise leads to depression and more poor food choices and perhaps more illness.

Ya, exercise bores you, but not if you find something you like.  I actually like the things I do now.  What is worse?  Feeling like and looking like crap?

crap

excuses

 

FEELING TOO CRAPPY TO EXERCISE!  

Look guys.  I have Hypothyroidism and Fibromyalgia.  At one time, I let all of that happen to me and I fell apart and got fat too.  I had to SLOWLY start moving and changing my diet and moving eventually led me to major changes.  It took awhile, but ever heard of the story of the Tortoise and the Hare?

No matter how slow you are, you will eventually get to the finish line and there is no race here, so stop worrying about your speed!

bunny

The moral of all this!  Don’t stop exercising and if you don’t exercise, then start now.  Even if you can find 15 minutes in a break to walk or take stairs, you have to do it every day.

If you are already overweight, ill, exhausted or out of shape, then you have to START to exercise.  Don’t be afraid!  Take baby steps and build up your ability.

Here is a Harvard chart, which shows how many calories can be burned throughout each type of exercise:  http://www.health.harvard.edu/newsweek/Calories-burned-in-30-minutes-of-leisure-and-routine-activities.htm

Some ideas for starting exercise for those completely out of shape:

1.  Find something you LIKE to do.   Get an exercise DVD, Zumba, Pilates, Dance, Yoga or anything that interests you.  Do it at home.

2.  Find a friend to join you either at home, at a gym or on a walk or hike.  This walk can start off small and you can work your time and intensity up.  Even if you can do 15 minutes to start out, that is a feat!  Always stretch first to risk soreness and injury.  Drink plenty of water before and after whatever you do.

3.  Reward your movement with some new workout clothes or shoes.

4.  Get some great new tunes and an Mp3 player to listen to while you move.

5.  Walk your dog!  Walk your neighbor’s dog!  He or she will lose some weight too.

6.  I personally do really well if I go over my email and Facebook on my IPAD, while I am on the elliptical.  Kills two birds with one stone!!

7.  Attend picked out classes at a local gym or small exercise studio of classes you might enjoy and put it in your calendar to attend every week like it is a set work time!  I have yoga and Pilates classes weekly and I never miss them unless I am sick.  I have it down as part of my schedule.  And no matter how busy I am, Tues at 6:45, Wed at 5:30, Friday at 5:30 and Sunday at 10am are booked out and I HAVE to go.  It makes me feel obliged and bad if I missed out on it.  I consider them as MY JOB.  You don’t miss your job!

8.  You have to take baby steps, but you continue to take bigger steps, but the goal is CONSISTENCY.  You know you can be consistent if you want to do it.  The question is…do you want to lose weight and be toned looking?  Then, you HAVE to exercise.

And remember:  There was a study.  Sitting kills, not just obesity!  http://time.com/8773/now-theres-another-reason-sitting-will-kill-you/

 

SO GET UP AND MOVE!

 

 

 

 

Eat Breakfast, Lose Weight, NO Excuses!

So, I try to eat breakfast out with my husband on Sunday.  It is a nice treat.  However, I don’t like eating out and getting fattened up.  So, when we go out, I make appropriate choices.  I usually get an omelette, and substitute fruit and tomatoes for toast and potatoes.  I limit the fruit and the omelette and bring home half of it.  The portions are really big.  Now, I have a meal for tomorrow too.  Eating appropriately helps you look better and save money too!

Basically, if you want to lose weight or even maintain your weight, you must have breakfast.

Research has shown that people who skip breakfast may not be as successful with weight management as those people who eat breakfast regularly. Why? Eating breakfast may help you reduce snacking and avoid overeating.

Eating breakfast is like filling up a gas tank. When you wake up in the morning, your body is low on fuel, like a car running on empty.

A study published in The American Journal of Clinical Nutrition suggests that breakfast eaters fall prey to impulse snacking less often than non-breakfast eaters.

Don’t fall prey to stupid excuses not to eat breakfast.

Excuse 1:  “I don’t have time”:

NOT EATING BREAKFAST EXCUSES

Excuse: I don’t have time to make myself breakfast. The only things available to me at work are doughnuts and cookies from the vending machine.
When time is of the essence, have things that are easy to throw in your car or prepare the night before.

  1. Try a hard-boiled egg,
  2. string cheese and a piece of fruit.
  3. And for those real crunch times, high-fiber, high protein and low carb protein bars.

Excuse: I just can’t eat before 1:00 p.m.
You don’t have to eat the second you are up, but it is a wise idea to eat within several hours of waking up. Try the string cheese or the hard-boiled egg. After a few days, your body might naturally look forward to this a.m. fuel-up and you can try more substantial meals.

Excuse: I’d like to eat breakfast but I’m afraid it will set my hunger into overdrive.
Many people experience less erratic eating patterns (like mid-afternoon and after-dinner munchies) when they eat several small snacks and meals throughout the day.

 

And on Sunday, you do not have to pig out and eat the pancakes, toast and so forth because you gave yourself the excuse that it is the weekend.  It should be exciting enough to go out and be served and get a nice protein-based meal and coffee.  The reason you gained weight is because you gave yourself eating excuses.  Excuses=No Progress!

 

excuses

 

And don’t let people sabotage your efforts, even when they give you a hard time and make you feel bad about eating well.  This is your body, not theirs.  Tell them to eat their food and leave you alone.