A Moment on the Lips, A Lifetime On The Hips

Posted on April 6, 2014 by therapysoup

Over three years ago, I began my weight-loss journey. I call it a journey because it is a long road traveled and it is never really over, even when you reach your weight destination. Because if you ever get there, then you have to learn what to do to keep it off and that is a journey in itself. Starting today and keep going day by day and inch along, even if it is at a snail pace. You will eventually get there….

So, let’s say you begin with a diet or following the Skinny-Rules to lose weight (https://skinny-rules.com/2014/03/18/my-weight-loss-rules-that-made-me-skinny-and-kept-me-skinny-and-i-eat/). You follow the rules and change your eating style. You add in some exercise to make it happen even faster and to get fit and healthy (because skinny flabby is not attractive or healthy either). Then, you are looking different and people start to notice.

Good people who notice changes in you say nice things and compliment you on your efforts and results. Not-good-people will find ways to discourage what you are doing and what you have done. You will hear comments that range…..Here are a few……and most of these are said by overweight people who have tried diets and give up too easily and have no willpower over their carb addiction.

“You have gone too far.”
“You don’t look good.”
“Oh, you will gain it back. Everyone does! ” (not if you stick to the rules and don’t go back to your old bad habits)
“You are anorexic.”
“It is unhealthy” (like fat or diabetes is healthy!)
“You are too old to be so skinny!”
“You have an unhealthy relationship to food.”
“You can’t keep eating like that!”
“You can’t stay on a diet forever!” (it isn’t a diet, it is a lifestyle change because the way you eat before was wrong learning or you wouldn’t have gotten larger!)

So, I have heard all of these, but my BMI is 22. (normal is between 18.5 and 24.5 and I am 22. I would prefer 21, but my body seems to like 22. I exercise regularly (Pilates 4 days a week, yoga one day a week and elliptical about 5 hours a week). My Lindora consultant told me that because I work out so much, my muscle is more dense. She took my measurements the other day and they were the same as when my BMI was 19. I have been BMI of 22 for a year now and still look good, so I guess this is where I need to be.

I eat between 50 and 100g of carbs per day and I follow the rules. My deserts consist of things that are low-carb like my One Minute cake recipe from Jorge Cruz. (I will put it up on my next blog again, but I have it on Skinny-Rules from earlier on. https://skinny-rules.com/2013/09/04/time-to-eat-some-chocolate-cake-and-not-gain-weight/ I enjoy my eating style and I look hot doing it (so I am told! :))

So, anyone can say anything or try to guilt me into eating or drinking their calorific food or drink item to make them feel better about doing it, but I worked too hard and care too much about myself to let someone SABOTAGE me.

You have to love yourself and learn to say, “NO!” That is a hard word to say if you are not used to it and many women are trained to be obliging to people. If you care about yourself at all and have any self-esteem, you have to learn to say no to saboteurs and to bad food.

A moment on the lips, a lifetime on the hips!

And you know what? If friends are not supportive because you are doing what they can’t do and they are jealous–then they are not your real friends and you need some new ones!

My Weight Loss Rules That Made Me Skinny and Kept me Skinny, and I EAT!

Posted on March 18, 2014 by therapysoup

So, if you want to lose weight, you have to choose to eat better. You have to make a difference, makes some sacrifices and make a lifestyle change because you have allowed food addiction to rule you and take over your body.

If you choose to lose, here are my rules. I am still a size 2 (down from a 10 or 12), two and a half years after I changed my ways, and you can be a lower size too. You are allowed 50-100 carbs a day. So, you have to count and you will get used to it.

Basically what I do: 6 meals a day, every two to three hours. You eat every 3-4 hours because you will get hungry and when you eat, then your metabolism will not slow down and burn off slowly. Believe it or not, eating this way makes your body BURN! You might even feel hot.

1. I basically have a meat and veg salad two times a day, lunch and dinner

2. I have two small fruit servings a day

3. I have an egg, and try to have it different most days and I might make an omelette and throw a piece of low fat cheese in it.

4. Spinach helps lower food cravings.

5. If you are hungry, drink something or have a small protein to tide you over, like low-fat baby bell cheese or some kind of low fat cheese or meat.

6. I eat three protein snacks a day and I vary it between something from Lindora.com, or a protein bar or shake.

7. Also, you can have nuts and seeds as a protein. You are better off with unsalted and you need to measure it out. For example, a measured cup of mixed nuts can be 30g of carbs. If you want to lose weight, that is like a third of your day’s carbs. So, have half a cup and a piece of cheese, but you are better off not eating an entire cup. Sunflower and sunflower seeds has a similar carb count at 28g for a full cup. (sugar is low, so you that is good)

1. Breakfast:

PROTEIN NUMBER ONE. I do an egg. If it makes you happy, have an egg with some bacon or turkey sausage by Jenny-O.

Have a piece of Fruit. You are better off with berries or citrus. So have half a grapefruit or some strawberries. Go ahead, spray whipped cream on it–no carbs or sugar.

Look at the portion size of fruit in the paperwork. I do half a banana, but I stick to the lowest in carbs–berries and citrus. Some fruits like Apples and Bananas are high in carbs/sugar.

2. Snack:

PROTEIN NUMBER TWO: A protein of your choice.

PROTEIN CHOICES: Eggs, cheese, turkey, chicken, sausage, hot dog, etc. You can do a yogurt, but you should try Greek Yogurt, tastes SO much better than regular yogurt and healthier too. Dannon lite and fit makes a GREEK YOGURT that is really good and low in carbs and sugar. Get the cherry or raspberry one. They use beatles for color in their strawberry and blueberry one and that makes me want to puke. There is low-fat Cottage Cheese too.

Another kind of protein you can do is a protein bar….pick one from the choices and the right size. Power Crunch bar, the chocolate one and the peanut butter one are two very good flavors. These taste like delicious wafer bars. There are more at Smart and Final, but these two are the best and Trader Joes prices are slightly better. The Trader Joe’s protein shakes in a can are really low in carbs (taste better cold). These are not the thickest shakes, so if you mix in some almond milk, that would be better.

You should try UNSWEETENED vanilla almond milk. LOW in sugar and carbs and really not bad at all. Healthier for you and better for a diet. It is in the refrigerated section near the milk in Trader Joes.

3. Lunch:

PROTEIN NUMBER THREE:

I have a protein, but I throw the protein in a salad and make it a big salad. You have to have salad twice a day.

There is a choice of two veggies (check portion size) to put in the salad if you want.

2 cups lettuce in that salad. I just do a good salad and I throw in

You can have a fruit serving. Check size.

4. Snack:

PROTEIN NUMBER FOUR:

A protein again. (see above)

5. Dinner:

PROTEIN NUMBER FIVE:

just like lunch. (see lunch)

6. Snack: A protein again.

PROTEIN NUMBER SIX:

I do a small Carbolite (now only at a few places like the yogurt store next to Ralphs on Ventura and Topanga and a few out-of-the-way places) or low sugar ice cream like Breyer’s has or Dreyers (usually says no sugar added). Just a cup of it. Measure and look at the serving size and carbs on the label. But, you have to look at how many carbs have added up to pick. Most proteins have no carbs. You can have another power crunch bar too.

Miscellaneous:

You can drink Splenda type soda, but get in 80 ounces of fluid a day!

Coffee: Non fat dairy creamer can be used and Splenda type sweetener

Non Fat salad dressing on salad, I use Trader Joe’s Ginger Soy Non fat and it is so good. Look at labels. Balsamic vinaigrette is good and low fat Ranch is usually good.

Take Potassium Glutonate and a multi vitamin daily.

Consider a multi B vitamin to keep your energy up! I get two B shots a week and weight often. You should weigh daily and see how it is going!

You can do a grain or bread instead of a protein, but only 3 times a week and look at the size. Instead of a protein, for example, you can do a slice of wheat toast. Oatmeal is only half a cup. Get bread that is low carb and high fiber. Dave’s Killer Bread at Pavillions and other places…you can look online. It is good and high in protein and a lot of fiber. Ezekiel bread at Trader Joes is one of the best. But, only two slices a week!! There are low-carb tortillas available at Trader Joes and Costco. There is a huge difference between a regular carb tortilla and low-carb tortilla. One is almost 40 carbs and one is under 10. Also, Western Bagel has low carb (10g) Perfect 10 bagels. They are tasty and such a great carb count! And they have protein too.

Restricted diet!!! But, it works and if you are eating about every 2-3 hours, you won’t die!

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

Posted on January 11, 2014 by therapysoup

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

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).

New Rules: Your Doctor is Going to Tell You to Lose Weight Next Year

Posted on November 15, 2013 by therapysoup

http://news.yahoo.com/doctors-told-serious-obesity-200937050.html

Expect to hear more about your weight issues from your doctor in the near future. The medical profession is asking their doctors to get their clients on board with weight control. The new medical insurance out there will provide counseling and programs for people to lose weight.

Obesity is a huge medical problem There are so many diseases that it can cause. Losing just 10 pounds and having regular exercise can lower the risks for almost all of the issues.

Here are 10 things that could hurt or kill you, unless you take weight control SERIOUSLY!

1. High Blood Pressure — is the primary cause of death among Americans older than 25. About 75 million people suffer from high blood pressure or hypertension, which is a major risk factor for heart disease.

2. Diabetes Obesity is considered one of the most significant factors in the development of insulin resistance, and insulin resistance can lead to type 2 diabetes.

3. Heart Disease — Obesity is a major risk factor for developing coronary heart disease, which can lead to a heart attack or stroke. People who are overweight are at a greater risk of suffering a heart attack before the age of 45. Obese adolescents have a greater chance of having a heart attack before the age of 35 than non-obese adolescents.

4. High Cholesterol levels — High cholesterol is one of the leading causes of heart attacks. Cholesterol is transported through your blood in two ways: the low –density lipoprotein (LDL), which transports cholesterol to the cells that need it, and the high-density lipoprotein (HDL), which is the healthy cholesterol that reduces your risk for heart attack.

5. Cancer — Being overweight increases your chances for developing cancer by 50 percent. Women have a higher risk of developing cancer if they are more than 20 pounds overweight.

6. Infertility — Being obese can cause changes in the hormonal levels of women, which can result in ovarian failure. Women who are 15-25 pounds overweight are at a higher risk of suffering from infertility and ovarian cancer. Our bodies need to be at an appropriate weight to produce the right amount of hormones and regulate ovulation and menstruation. Don’t think men are immune to infertility. Overweight men have a greater chance of developing motility and a lower sperm count.

7. Back Pain — Obesity is one the contributing factors of back and joint pain. Excessive weight can cause injury to the most vulnerable parts of the spine, which carries the body’s weight. When it has to carry excess weight, the odds of suffering from a spinal injury or structural damage increase. Being overweight also raises the risk of developing osteoporosis, lower back pain, arthritis, and osteoarthritis. Losing 10-15 pounds can help you decrease the risk of developing these problems.

8. Skin Infections — Obese and overweight individuals may have skin that folds over on itself. These creased areas can become irritated from the rubbing and sweating, which can lead to skin infections.

9. Ulcers — Obesity can be a contributing factor to the development of gastric ulcers.Overweight men are at a greater risk of developing gastric ulcers than women.

10. Gallstones — Being severely overweight increases the risk of developing gallstones, especially in women. Gallstones are caused when the liver releases excessive amounts of bile, which is stored in the gallbladder. Gallstones are more common in older women and those with a family history of gallstones.

Please consider starting to exercise and lose weight by following the RULES:

https://skinny-rules.com/2013/01/30/10-rules-so-you-can-lose-about-10-pounds-a-month/

I Figured Out Why I Have Been 7 Pounds Away From Goal!

Posted on November 9, 2013 by therapysoup

Portions!!

Look, I had blood tests and they came out good. Because of eating according to the rules, I have low sugar levels (no diabetes risk), by cholesterol levels are fantastic. I get more than enough iron and since I take a mineral supplement daily, all is well!

I eat really well. I eat six protein based meals, every 3-4 hours. I have four small portions of veggies a day, two small portions of fruits per day (and I stick to lower carb fruits like berries and citrus) and two measured out salad portions a day (about a cup of lettuce). I am very good about this.

I avoid grains, sugar desserts, rice and even most beans.

I count carbs (between 50g and 100g per day).

I exercise about 10 hours per week.

I lost all of my weight and then after having to go on steroids for itching last January, I put a few pounds back on and I keep fluctuating between being 7-9 pounds more than I want to be (goal). I look thin, but I want the cushion of not being at the far end of acceptable.

So, I was looking at ready-made portions at Lindora today. I realized that my protein portions have creeped up over time. I have been mostly eyeballing my protein and I haven’t been measuring every meal as much as I used to do it.

So, crash course for me and you on portion control:

Meat is about 4 ounces. 3 ounces for beef. Last night I ate a lean burger (without a bun, as usual). But, it was TOO much burger. It was 1/3 a pound. That is about 5 1/2 ounces. I should have eaten half of it and brought the other half home. I am going to be more cognizant of this. What happens when you do a diet long enough (a way of life), is that your eyes get big and you forget how small the portion has to be in order to stay thin. This happens, especially if you eat out. The portions are outrageous. I could have had half of the beef and half of the egg in the salad and just eaten the other half today.

I have to eat less, more often! 6 times a day, 4 ounces, broken up!

You have to remember this!

I am not fat like I was, but I don’t want to go back to fat either. I am nipping this in the bud before it is too late. I am sharing this with everyone because this is reality–this happens when you work on maintenance after a diet.

I have seen people who are hungry and overeat and don’t realize that they are eating the portion for two to three LARGER people. Ordering a POUND burger AND fries–outrageous. A 50-year-old man, not that active and not that tall–eating that much–it is just asking for medical problems.

Ordering a burger and a bag of fries, just for one person (especially an inactive female) –is fat waiting to happen. These people are all eating about 75g of carbs or more in one sitting. But, I have to be aware that even if I eat meat, veggies and salad–if I overdo portion size, I might be having too many calories and messing up my own weight loss ability.

So, wish me luck on getting back to portion measuring and control.

Your Diet Could Be Causing Your Depression

Posted on November 1, 2013 by therapysoup

Research was done that shows us that carbohydrates can cause inflammation (besides your waistline)–causing depression!!!

http://www.medicaldaily.com/pasta-and-depression-grains-and-other-carbs-could-be-affecting-your-mood-261266

Results indicated that women who ate red meat and refined grains such as bread, pasta, and chips were at a 29 to 41 percent increased risk of being diagnosed with or receiving treatment for depression. Prolonged use can cause damage to parts of the body and the brain.

The good news is that there are certain foods which boost mood and control inflammation: Olive oil, coffee, wine, fish, and certain vegetables.

So, for those of you who have been fighting to get off of refined flour products and bad carbs, does this information help you want to do it?

If you choose to do it, follow the rules:

https://skinny-rules.com/?s=rules&submit=Search

Sugar Addiction Worse Than Heroin Addiction?

Posted on October 21, 2013 by therapysoup

What? Sugar is an addiction worse than heroin?

Many articles have come out about how certain foods are designed to be addictive to the human brain. (One example: http://www.dailymail.co.uk/health/article-2349007/Food-really-addictive-Study-finds-brain-activity-similar-heroin-users-eating-certain-processed-foods.html)

The articles basically says that studies have shown that food could be as addictive as class-A drug heroin and nicotine in cigarettes. They found substance abuse and food with a high glycemic index – such as white bread and potatoes – may trigger the same brain mechanism tied to addiction. And that eating highly processed carbohydrates can cause excess hunger and stimulate brain regions involved in reward and cravings.

No, not the Oreos!

Another study came out last week about Oreos. (One example: http://newsfeed.time.com/2013/10/16/oreos-may-be-as-addictive-as-cocaine/?iid=nf-article-trend-now)

The articles about Oreos basically explain that Oreos are as addictive as cocaine with lab rats. According to the new study, eating Oreos activated more neurons in the rat brain’s “pleasure center” than drugs such as cocaine.

If you read books like Salt, Sugar, Fat, by Michael Moss, http://www.amazon.com/Salt-Sugar-Fat-Giants-Hooked/dp/1400069807, you will see how those companies learned how the brain reacted to the combination of those three items and how to “hook” their customers. Whether you like it or not, Coca Cola, General Mills and the like–are all drug pushers and you, the addicted one, are their junkee.

Here are the signs if you are a sugar junkie:

http://www.webmd.com/diet/ss/slideshow-sugar-addiction?ecd=wnl_wlw_101913&ctr=wnl-wlw-101913_ld-stry&mb=XIrxC%40bWr0GXHmtrgs5c0eHnVev1imbCQlyzenL1KWg%3d

If you want to go through detox and stop being a junkie, here are some ways to do it.
Detox:

3 day Detox: http://www.dailymail.co.uk/femail/article-2392930/The-Three-Day-Sugar-Detox-How-banish-sweet-stuff-life-look-younger-AND-lose-weight.html

21 day Detox: http://www.rosecole.com/handouts/21DaySugarDetox.pdf

One you have detoxed, then you can really start to cut back more on carbs like Quinoa, oats, wheat, and rice–in order to lose more weight. It is hard to lose a lot of weight if you eat more than 50g ot 100g of carbs a day and those things have a lot of carbs. But, your first focus should be to DETOX and you will still lose weight because your body is obviously getting less carbs and sugar from eating less of the junk carbs. So, detox and then look at any of my other blogs on losing weight the low carb way and reaching your goal weight. (Example: https://skinny-rules.com/2013/10/18/the-rules-for-losing-weight/)

I will go into more depth on next week, in case you need a breakdown. Now, go detox! Find a friend, detox together. It is easier to do it with a friend. There is also Overeaters Anonymous meetings. Those are free and for those who can’t stop eating foods that they want to stop eating…..

The Rules For Losing Weight

Posted on October 18, 2013 by therapysoup

I have written about rules to lose weight. Instead of writing them all over again, I will post them again from time to time.

Here are the links to the blogs I have written before about the RULES to lose weight. Read for the first time or brush up! Sometimes, we just forget and get into bad habits.

https://skinny-rules.com/2013/03/13/ten-nutshell-rules-on-how-to-get-skinny-and-stay-skinny/

https://skinny-rules.com/2013/06/27/the-rules-work-10-rules-to-follow-and-you-can-still-enjoy-life/

https://skinny-rules.com/2013/01/30/10-rules-so-you-can-lose-about-10-pounds-a-month/

Ten Nutshell Rules on How to Get and Stay Skinny

Posted on March 13, 2013 by therapysoup

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.

How to Eat the Low-Carb Way

Posted on December 11, 2012 by therapysoup

How to Eat the Low-Carb Way

Eating the low-carb way means building your diet around lean proteins along with vegetables and fruits prepared fairly simply. If you were a meat-and-potatoes eater, focus on the meat more than the carb-heavy potatoes. The tips in the following list offer advice on what foods to choose:

1. Build your meals around lean protein, fruits, vegetables.

2. Choose whole grains or legumes for your daily carb choices. Minimize your intake of processed foods. Personally, I say you are better off trying to exclude whole grains, except for one or two per week, in place of a fruit.

3. Choose very low-fat milk and dairy foods. Check carb content. There are some Greek yogurts with 8g of carbs per container, and there are some with 20g of carbs for the same sized container.

4. Choose monounsaturated rather than saturated fats. http://www.mayoclinic.com/health/fat/NU00262

5. Eat 6 small proteins a day (approximately 4 ounces of meat. Egg, protein drink or bar, etc.) and salads twice a day along with small amounts of fruits and vegetables 2 times per day. Never starve yourself and never skip meals. If you eat between meals, eat healthy foods that are also filling, like salad, fruit, vegetables, milk product like yogurt, low-carb ice cream, or cheese, or a handful of nuts.

6. Do not eat a full meal right before bedtime. A bedtime snack such as nonfat yogurt or cottage cheese and a cup of fruit or less is okay.

7. Drink plenty of water — eight glasses a day

8. Exercise moderately 30 to 60 minutes at least five times a week.

9. Allow a cheat only one to two times a week, max.

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