10 Ways To Be A Winner At Losing (Weight) the Easy Way!

WebMD has a great quiz that you can take to see if you know what to eat or do lose weight.  I suggest that you take it.  Then, read what my thoughts about the answers here.  The following are the easiest tips to lose weight!  Make it a part of your lifestyle.

http://www.webmd.com/diet/rm-quiz-weight-loss-dos-and-donts?ecd=wnl_din_011114&ctr=wnl-din-011114_ld-stry_3&mb=XIrxC%40bWr0GXHmtrgs5c0eHnVev1imbCQlyzenL1KWg%3d

easy

1.  Sleep.  There are studies that show that if you don’t get enough sleep, then your body feels sluggish and wants more calories and food to keep going.  You need to get a full night’s sleep, as much as possible, to keep your weight down. And if you think about it, this is the easiest part of a diet.

2.  Water. This is the second easiest part of a diet. Carry a water bottle around with you.  If you just hate the taste of plain water, you can either get sparkling water, really good bottled water (some taste better than others) you can keep it cold because sometimes cold water is better than room temperature, or you can buy one of many different low-calorie flavor pouches or drops,  to drop into the water to make it taste like cherry, lemonade, etc.  And you must drink before every meal so that you feel full before you scarf down your lunch. Water also helps with improved metabolism.

3.  Eat meals slowly. This is the third easiest thing you can do to lose weight.  It takes about 15-20 minutes to get your brain to recognize that your stomach is happy.  So, if you eat slowly, then you will more likely eat less food on your plate.

4. Use smaller plates for smaller portions.  Out of sight, out of mind.  Use smaller plates and put smaller portions of food on your plate so that you will eat less.  If you drink your water first and eat slowly, this will not be an issue for you at all.  You need portion control on a diet (and to remember that you are eating 6 small protein meals a day–four small servings of veggies per day and two small servings of fruits per day).

5.  Weigh yourself minimally once a week.  Come on, that is so easy! You need to do this so that you can psychologically be aware of what you are doing right or wrong and make adjustments accordingly.

6.  Eat unsaturated fats!  Yes, you heard that right. Fats are good for the body, but is the type that matters.  Fat can help you feel full after eating, which may curb your desire for seconds or dessert. Your body needs some dietary fat to function. Less than 10% of your calories should come from saturated fats, say government dietary guidelines. Replace butter and processed foods with more healthy polyunsaturated and monounsaturated fats, like olive oil, cold water fish, tofu, avocado, and small amounts of nuts.  But watch the portion control on that! Consider the fish, tofu and nuts as one of your protein replacements, use oil sparingly and eat a small portion of avocado as one of your fruits for the day.

7.  Don’t skip meals.  Don’t tell me that it is hard to eat!  If you eat too much at lunch, but then skip dinner to make up for it, that is counter productive because your metabolism slows by not having consistent nutrition.  So, if you over do a meal, then drink a lot of water and eat a small low-carb protein meal for dinner.

8.  Plan meals in advance.  Not too hard.  Use a diet book like Lean For Life to get some examples of planned meals and start planning in advance so you don’t accidentally eat more than you should in a day or the wrong things.  You should also keep a food diary you can see what you are doing and if you gain weight, you can go back and figure out where you are going wrong.

9.  Eat good carbs!  Hard? Nah, you have to learn what carbs are ok to eat.  Your body needs this important fuel to work.  It’s healthiest to ditch carbs from non-diet sodas and junk food and animal fats, while still eating some carbs from whole grains, fruits, and veggies.  I personally stick to the carbs in fruits and veggies and limit my whole grain intake.  But eating white flour products=bad carbs.

10.  Don’t completely ban bad foods!  Studies shows that limiting food choices doesn’t help people lose weight. What does work is a diet that includes your own food choices. Just eat high-calorie faves less often, in small amounts, or in lower-calorie versions.  Carbessentials and Netrition are online and have diet versions of many tasty things from maple syrup and pancake mix to chocolate items.  I also eat Carbolite at my neighborhood frozen yogurt shop because it is a low-calorie and low-carb version of ice cream or frozen yogurt. Also Dreyers and Breyers have no sugar added ice cream that is really good and low carb.  Just have one small cup of it and use it as a protein replacement out of your 6 proteins per day (spaced out ever 3-4 hours).

Ten Nutshell Rules on How to Get and Stay Skinny

Someone I know has been doing low carb and wrote me for advice.  Most of what I tell people to do is on Skinny-Rules, if you scroll back to September, 2012 and just keep reading.  This person who wrote me said that they need recipes and ideas.

 Ten Nutshell Rules on How to Get Skinny and Stay Skinny!

1.  LOW CARB:  Get a few basic decent easy low carb recipes.  I have written about them.  Cauliflower-based pizza, chicken burrito in a low carb tortilla, greek yogurt (Dannon Lite and Fit), protein bars like Nature Valley PROTEIN Dark Chocolate and Peanut Butter (at Target and Amazon.com), Power Crunch (online, Trader Joes, Smart and Final), cheese, eggs (omelette), chicken or turkey sausage, bacon, turkey patties to grill, turkey meatloaf (on blog too), different variety of salad with meat, cheese, sunflower seeds, veggies.  Finding restaurants that have good protein-style salads, good meat and veggies (no pasta or rice).  I made my own Chicken Masala with Splenda instead of sugar.

2.  There are a ton of low carb cookbooks on Amazon.  Get one.   Here is one.  http://www.amazon.com/500-Low-Carb-Recipes-Snacks-Dessert/dp/1931412065/ref=sr_1_2?ie=UTF8&qid=1363127323&sr=8-2&keywords=low+carb+cookbook.  You can Google recipes too.  And for God’s sake, go back and read my blog entries.  I write it all.  Recipes, ideas, how-tos, inspiration.  It is all there.  I worked hard on this to help others.  I don’t get anything for it.

3.  Plan like when you have a baby and are leaving the house or when you are in school and prepping for class.  PLAN!  Plan and prep what you need every week (shop) and prepare the night before or get up extra early and plan what you will bring with you to eat every 3-4 hours or plan where you will go to get what you need.  Even Chick Fil A has a healthy chargrilled chicken salad.  I always carry sunflower seeds or a protein bar in my purse for emergencies where I need food.  Don’t let yourself starve and mess up your metabolism and don’t put yourself in the position to have to succumb to bad food.

4.  Always drink fluids.

5.  If all you have in front of you to eat  is high carb food, try to work with it.  Get a burger, either protein style it in a lettuce wrap or just throw out the bun.  If you have pasta with meat in it, eat the meat and not the pasta.  Fill up on salad if it is there.  Try to find out what meals you will be around and prep if you can, bring something to eat if you have to do it.  You don’t have to eat crap, wherever you go!

6.  Don’t have more than 4-6 ounces of meat at each of your daily 6 protein servings.  Get a scale and weigh food for a while to get a handle on what that amount looks like so you can just look at meat and guess the ounces on it.

7.  Twice a day, have salad and veggies with a meal.  Small portion sizes.

8.  No alcohol on a diet.  Messes up your fat burning and gives you extra carbs.

9.  Don’t let your friends/family sabotage you.  This is your diet and tell them to knock it off.  It is just like having someone try to get you to take heroin when you are in recovery.  It is called “enabling” and “sabotage”.  This is not friendship or love.  This is them trying to suck  you back into their dysfunctional hole.  Don’t go there.  You worked too hard to get out.

10.  Exercise and no excuses.  People keep asking me to do things and I only do things when they don’t interfere with getting in my exercise or it is a special occasion.  I have to be disciplined to stay skinny.

Five Diet Cheating Rules

Congratulations to my friend, S.H. (you know who you are!) for losing all of her weight through the rules I write about!  She has finally made goal due to determination and motivation to do it.  She didn’t half-ass it and she followed the rules.  Right on S.H.!

Then, I had another friend who lost a lot of weight, but was stuck.  When we dug into what she was doing, it was because she had TWO cheat days a week.  Well, my diet rules do NOT include cheat days, so why she decided that two cheat days was a good idea is beyond me, but in my mind it was her way of coming up with an excuse to CHEAT.  These cheating excuses is why we get fat in the first place.

What is a cheat?  A cheat meal is when you allow yourself something that you normally abstain from.

You should follow the rules about protein and vegetable and fruit portions at least 6 days a week, but once a week usually works for a cheat, if you must do it.  This is where you eat properly for all of  meals except  maybe a Friday dinner out. When you eat right for 6 days a week, one cheat meal on the 7th day will still allow you to reach your goals.  But there are rules!

RULES to CHEATING:

1.  ONE cheat meal a week.

2.  Stick to a cheat meal, rather than a cheat day. An entire days worth of binging can create unhealthy patterns and actually lead to weight gain, spiked blood sugar levels and a generally unhealthy relationship with food. Reserve “cheat days” for 4 times a year – your birthday, Thanksgiving, and two holiday get-togethers, where you have little control over what’s put in front of you. If your cheat days number more than 4 a year, you are not in control.

3.  As for the cheat meal itself, your weekly cheat meal should still be within the confines of your daily calorie count or CARB count. Yes, even your cheating needs to be recorded in a food diary or you could undue an entire week’s work.  If you eat carbs, keep your count under 100, whatever the cheat is or you will not lose weight and you could actually undue a week of hard work all in one day.

4.  The easiest way to stay within your calorie or carb count is by limiting your portions. Say Chicken Parmesan is your cheat; have one small plateful, with a side of vegetables, and freeze any leftovers you may have for use on your next cheat meal.

5.  Whatever you do, exercise!  It helps burn the cheat away.

cheat

Some people need a cheat to give them the willpower to continue the diet.  I did not want to stray because I was so determined and on a mission to get to my goal, but I realize that not everyone can do it and need to have something to look forward to doing.  Just follow the rules on the cheat though!

The best part about cheat meals is that the longer you stick to your healthy diet, the less sinful the cheat meals will become. You’re going to find you’re no longer lusting after that greasy boston creme donut, that you’d rather save the calories. You’ll find you’d rather have fruit and yogurt than an ice cream cone. Trust me, your tastes start to change for the better, and so will your body.

My cheat (daily) that isn’t really a cheat at all is my 8 ounces of Carbolite at 13-17 grams of carbs per serving.  I use it as one of my six daily proteins, so it isn’t really a cheat, but tastes like one–thereby eliminating my “need” to cheat.  However, if you don’t have something like that, then I can see how a cheat would be desired.  My other fake cheats are Greek Yogurt and Strawberries.  YUM!  There are also chocolate type low carb items that I have that could be a fake cheat too, like my Nature Valley Peanut Butter Dark Chocolate protein bar at 11g of carbs and my Power Crunch bars at 10 g of carbs.  Because I eat those, my desire to cheat is less.

I also make a caulflower-based pizza and eat Skinny noodles with pasta sauce now and then.  And I also have the Lindora.com pancake mix as a “cheat”, even though it isn’t.

So, you get my point?  You can stay on the diet and still feel like you are cheating…so what is the point of cheating to the point of putting your hard work back on your body?

You have to be creative and do your research–or just read my blog!  I have the best suggestions!

Pictures below are my faux cheats.  My yogurt and strawberries at 16g of carbs, cauliflower-based pizza less than 10 g of carbs, and my low-carb chicken burrito with  9 g of carburritos2bs each.yogurtcauliflowerpizza

 

 

10 Rules So You Can Lose About 10 pounds a Month.

If you look at my blogs, especially the ones that I wrote in Sept, 2012 , you will read a lot about the rules in what to do in order to lose weight. I lost 40 pounds in 4 months with these basic rules.  But, some people are new and need to know the rules and some people might have forgotten or need a refresher.  So…..

rulessign

To recap what some of the rules are:

1. You have to eat 6 small protein based meals a day, about 4 hours apart.  Basically, 3 meals a day, 3 snacks a day, but all protein-based.  Meats are about 4-6 ounces per serving.

2. It is easy to find low carbs proteins in eggs, all types of meat, protein bars, protein shakes, nuts, seeds, cheese, low carb dairy treats, cottage cheese, and Greek yogurt.

3. You should only have between 50g and 100g carbohydrates a day.  So, as far as measurements go, look at labels.  If something is more than 15g of carbs per serving, then that might be too much.  You need to average out about 10g of carbs per serving and if you are eating something that is more than that, then you need to take it away from something else during the day. Do not do less than 50g of carbs a day.

4.  Buy a carbohydrate guide or use the internet and look online to see what amount of carbohydrates are in certain things. After while you will just remember things like that there is only 1 g of carbs in an egg.

5.  Take Potassium Gluconate 19g mg twice a day or  99mg, two orally twice a day.

6.  Fruit, twice a day.  About half a cup on most fruits, 1/2 a banana (high in carbs), a medium orange, etc.

7.  Vegetables, twice a day.  About a cup on most vegetables, except for items like carrots (starches).  Avoid starchy veggies like potatoes, yams and sweet potatoes.

8.  A cup of lettuce each time, twice a day.  And low-carb salad dressing.

9.  80 ounces of water or sugar-free drinks a day.

10.  Get in some form of exercise at least 3 times per week.

How To Stick with a Low-Carb Diet

How to Stick with a Low-Carb Diet

Sticking with your low-carb diet is much easier if you set yourself up for success.  You have to prepare yourself and your kitchen for a low-carb lifestyle.

The following list of six items can help you realize your goals:

low-carb-motivation

  • Set your kitchen up for success.  You must always have low-carb foods around, ready to eat. Remove and keep away irresistible temptations.
  • Avoid excessive hunger. Eat befoe you’re starving.  Eat your proteins every 3-4 hours before it is hard to make a good decision when you are ravenous.
  • Prepare snacks in grab-and-go sizes.  Make prepackaged snacks from cut-up veggies, nuts, meats, cheeses.  Buy and bring low-fat Greek yogurt cups, protein bars or drinks and measured fruit.
  • Eat a variety of foods.  Make sure you eat a variety of foods for better nutrition–fruit two times a day, veggies two times a day, salad two times a day, protein 6 times a day.
  • Find activities and exercises that you enjoy. If you find something you really enjoy, you’re more apt to do it every day. If you’re social, find friends to walk with (running club, Zumba, Pilates or yoga class, spinning, etc).  If you like to exercise along, make and plan that time.  Make your workout personal.
  • Forgive yourself when you fail. Everyone experiences a setback from time to time. Don’t use it as an excuse to give up completely. Figure out where you went wrong and start again.