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!

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!

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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.