The Scale Is Only A Part Of The Story

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As you may or may not know, I had started a new 6 weeks weight loss plan back in mid March after being stalled and not losing for over a year.  This is a real life very sensible plan that shows you how you can eat real food and feel great.  It’s not a diet or pills but something you can carry on with.  It shows you how to safely detox your body from sugar and excess carbs and get rid of those sugar cravings.

In fact, Dave did this with me in March.  He lost in those 6 weeks 7.4 lbs and 7 inches.  During that time, I lost 10 lbs and 17 inches.  We both felt great and had more energy.

After those 6 weeks, I say we lived real life and followed along about 80%.  We enjoyed eating guilt free on occasion and always had our ‘tools’ to get us back on track.  I continued to lose a few more lbs.  Of course, it goes without saying that exercise or walking is key too.

Two weeks ago, I re started again on the new challenge.  I lost 2.4 lbs and a total of 9.5 inches! 😁

The old me from many years ago would have pouted that I ‘only lost 2.4 lbs’  in two weeks.  I know better now.   I know that the scale tells me just one piece of the puzzle.  I know I lost inches.  I know I bought a smaller size jeans yesterday.  I know I feel great.  I know I have a positive mindset now.  That is the whole picture. ❤

Yes, I know it can be scary in your health journey, but with the right plan, tools and people around you, you will have the confidence to succeed. ❤❤

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Step Off The Yo-Yo Diet Train

 

 

We all know people who keep losing and gaining the same 20, 30 or more pounds.  Maybe this is you.  It’s called yo-yo dieting.  It happens because we go on and off diets, and then back to our old eating habits.  But those old eating habits are what caused us to gain the weight in the first place.  We get caught in a vicious circle with no way out.

Or so it seems.

Losing weight is not complicated.  It looks that way because of all the conflicting advice out there.  Should you go on a low carb diet, or should you fast?  Should you juice?  What about fats and sugar?  Most people who push one diet or another do so because they have something to sell.  Some of kind of miracle weight loss product or weight loss program that they claim is designed to melt the pounds off.  The truth is, you don’t need any complex program or magic pill or potion.  Or any specialized diet plan.

You just need to learn to eat intuitively.

The biggest problem with going on a diet is what happens when you come back off again.  While we diet, we tend to eat a certain way.  We cut out sugar and we eat a lot of salads and vegetables.  Which isn’t a bad thing.   The problem is most of the foods we place on the “bad” list are the things we most love to eat.  It would be next to impossible to cut out those things forever.  And it would drive us crazy to even try.  We will develop cravings for those food items and sooner or later we’ll cave to the crave and start binging on them.

But why go on a diet at all when a simple lifestyle change allows you to eat the food you love and still lose weight?  Portion control and calorie awareness are all you really need.  I’ve lost a total of 70 pounds and I didn’t have to give up a single thing.

We have this tendency to see things in black and white.  When we go on a diet, we put labels on food items.

This food is bad, I should avoid.

This food is good, I should eat all the time.

The reality is there’s no food item so bad that we can’t have it from time to time.  Obviously, there are some things we should eat more of; some items we should eat less off.  But, again, there is no food item so bad that we can’t eat it from time to time.  As long as it’s eaten in moderation.

And there’s the key.

Moderation.

This is where calorie awareness comes in.  There are so many apps out there designed to help you track your calorie intake.  My app of choice is MyFitnessPal.  Using this app was a game changer for me.  It has played a big part in my weight loss.

I know you’re rolling your eyes right now.  I also know what you’re thinking.  I don’t want to spend the rest of my life counting calories.  I don’t want to be that obsessive.

I get it.  But I also believe that calorie awareness is the key to not only losing weight with less effort, but also to keeping it off.  Most people have no idea how many calories they’re supposed to eat each day to lose weight, or to maintain a healthy weight.

More importantly, most people have no idea how many calories they actually are eating on a daily basis.  I’m sure the vast majority are seriously underestimating how many calories they are consuming.  Especially when it comes to eating out.  MyFitnessPal has a food database with tens of thousands of food items on it, listing their calorie content as well as how many carbs, proteins and sugar.  It even lists most of the chain restaurants and coffee shops like Starbucks and Dunkin Donuts.  Just tracking your calories for a six week period will give you a greater awareness of your calorie intake and give you the tools to lose weight or to maintain your weight.  You certainly don’t need to count calories forever.

Using an app like MyFitnessPal you can give up giving up your favorite foods.  You can step off the yo-yo diet train and face your future with confidence that you can maintain a healthy weight for life.

Be Kind To Yourself

Can I just give this piece of advice to anyone who’s looking to lose weight?

Be kind to yourself!

This weight loss journey is HARD.  If it was easy there wouldn’t be anyone overweight.  It takes time.  It takes patience.  It takes determination.

You won’t always get it right.  Every day brings new temptations to frustrate and derail you.  Friends will invite you out.  There will be parties, celebrations.  Enjoy them.  Then get back to the grind the next day.

You won’t always get it right.  But if you get it right more days than you don’t, then you will get where you want to be.

Stop beating yourself up.  It’s a marathon, not a sprint.  One bad day will not derail you.  Unless you let it.  Just pick yourself up, dust yourself off, and get back on that horse.  One binge is not the end of your story.  One donut, one cookie, one piece of cake will not undo all the success you have had so far.  Unless you allow it to.

People have a habit of saying “I’ll believe it when I see it.”

No.

Believe it and then you will see it.  It’s all about MINDSET.  If you go in there not really believing you can do it, then at your first slip up you will throw in the towel.  Out will come the excuses.  “I knew I wasn’t strong enough.”

But if you go in with determination, with belief, with a will to win, you will see that first slip up for all it is.  A slip up.  You won’t use it as an excuse to quit.

Change your mind, change your life.

Successful Weight Loss Tips

There are two key elements to successful weight loss.  Losing the weight and keeping it off.  There are so many fad diets out there.  There are juice / smoothie diets; there are expensive programs like Jenny Craig and Nutrisystem.  All of them will probably help you lose the weight.  Most of them will also probably lighten the load in your bank account, too.

But what about when you come off your diet?  Will you just go back to your old eating habits?  Isn’t that what led to your gaining weight in the first place?  That’s the whole essence of yo-yo dieting.  Making the same mistakes over and over until you (hopefully) finally learn. 

It’s about a healthy lifestyle change.  It’s about making healthy choices.  It’s about portion control.  It isn’t about denying yourself the sweet treats.  It’s about limiting those treats until they are just that.  Treats that you enjoy on occasion, not on a daily basis.  If I want a donut, I’ll have a donut.  I just haven’t wanted one for a long while because there are so many other nutritious choices out there that taste better and make me feel better. 

It’s a funny thing about eating healthy:  Your taste buds change.  You find yourself craving the sugary snacks less.  Sugar is an addiction.  The more you distance yourself from it the less control it has over you.  Good food, real food tastes so much better than sugary food does. 

The better you eat, the better you feel.

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It’s Never Too Late To Start

 

If you think you are too old to start again or why bother, I say ‘you are too young not to start again’.

After struggling with my weight since I was a teenager and trying everything – Slimfast, Weight Watchers, going to the gym, I was a human yo-yo. I would lose a little and then gain more.

In July 2015, after watching my husband Dave lose weight, taking up running, joining My Fitness Pal and getting off his diabetes meds, I decided to join him on our health journey.

I joined MFP, joined and went to the gym regularly and watched what I ate and took my Peak Performance Packs of vitamins and supplements.  In one year, I lost 75 lbs and went down 5 pant sizes!  I feel great and have more energy!

The point I am trying to make is that it’s never too late!  I started my health journey at the age of 47.

I am now 50 and feel and look better than I did at 30 and 40.

The journey never ends.  Since I have been stuck at the same weight for a year, two weeks ago I started a 6 week plan to re start my metabolism and drastically reduce carbs and sugar.  I can’t wait to weigh and measure myself tomorrow morning.  I am feeling fabulous now!

***Edited on Friday, March 30th to add that in the last two weeks on my new weight loss plan, I lost a total of 4.2 lbs and a total of 8 1/4 inches!  Yes, feeling like I am on fire!  

Never. Quit.

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Never quit.  Whatever you have started, keep pushing forward.

If you stumble, catch your footing and keep going.

If you fall, pick yourself up and keep going.

If you have to crawl, keep going.  Any progress, no matter how minimal, is better than just giving up.

You started this because you cared enough about yourself to get on this road.  Now care enough about yourself to carry on the journey. No matter how arduous it becomes.

One day you will be so grateful to yourself that you didn’t stop.

Until you reach that day… Keep. Going.

 

Nutrition For Life

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I am living proof of this. I have been off the diabetes drug, Metformin, for almost 3 years now.  All because I made simple lifestyle changes through a healthier diet and becoming more active.

So many common illnesses are connected to our modern lifestyle.  High blood pressure, high cholesterol, heart disease, diabetes etc.  Our bodies are designed to move.

With Big Pharma being so prolific on our televisions these days, it’s easy to think “I’ll just take a pill and everything will be ok.”  But most medications are not meant to be taken over a long period of time and can end up doing more harm than good.  Also, most medications are designed simply to treat the symptoms, not the cause.  I’m not saying Big Pharma is never the answer.  Some illnesses that are genetic can only be treated with drugs.

There are so many instances where living a healthier lifestyle can drastically improve and even reverse diseases.

I. Am. Living. Proof. Of. This.

Training Your Mind

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If there is one thing that is holding you back from taking action to make your dreams a reality, what is it? Sometimes, it helps to write it down and then turn the negative tone of ‘I can’t do this’, (insert the word what you can’t do), into ‘I can do this and I will do it’, (again insert the word what you will do).

Watch the mind take over and boost your confidence and positive feelings. You will start to believe that you can and will do it. Then, the next step is to turn the word, ‘I will’, into ‘I am’ doing the thing that I thought I couldn’t do.

It is important to acknowledge the struggle by writing it down and talking out loud. It is also equally important to write down and talk outloud the ‘I am’ aspect of it too.

It really is all in the mind. Once you realize the importance and power your mind has, you can start to believe anything is possible and you can take action towards making your dream a reality. ❤

You Are Stronger Than You Think!

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The beautiful thing about fitness is how good you feel about yourself on your journey.  It’s not just about the better health you gain along the way.  It’s the things you learn about yourself.  Like you realize you are stronger than you ever imagined you could be.  I just ran five miles.  That’s something I could never have imagined doing two years ago.  For some it might be just a short run.  But for me it’s a reminder of how far I have come and that I can never go back to who I used to be.  And nor will I ever want to.

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