How to lose weight

  Everything you do starts in your mind. What story have you been telling yourself over the years about weight loss?  Do you think that it’s hard, always a struggle, and never works for you? If you answered yes, then it’s time to start telling yourself a different story or it will always be a struggle, because your thoughts and beliefs are creating your reality.

Tell Yourself A Different Story: Get clear on what you want. Do you want to lose 20 lbs? 100 lbs? Do you want to love eating healthy foods? Or maybe you want to start exercising. Write out exactly what you want and start telling this NEW story to yourself.

I’ve been a “diet hopper” most of my life.  Not really caring about nutritional values of food too much, just wanting fast weight loss.  I’m sure my body was resisting and cravings were impossible to fight because my body was lacking proper nutrients.

Ask yourself these questions about any plan you’re considering:

Does it include healthy foods from the major food groups: fruits, vegetables, grains, low-fat dairy products, lean protein sources and nuts?
Does it include foods that you like and would enjoy eating for a lifetime,  not just for a few weeks or months?
Is it a fit for your lifestyle and budget?
Does it include proper amounts of nutrients and calories to help you lose weight safely and effectively?
Is regular physical activity part of the plan?

If the answer to any of these questions is no, keep looking.   Find a healthy plan that you can follow the rest of your life.

 

 Since I get so many questions about what I eat daily I wanted to share here what I usually eat.

I want share a couple of things about my food plan.
This is what works for me.  Everyone is different and needs to create a plan that works for them and one they are willing to live with for the rest of their lives.
If you hate strawberries, but are going to try to force them down each day to try to lose weigh how long do you think you think that will last?

I want you to create for yourself a lifestyle that brings you happiness, and I want you to be excited to get up each morning, knowing you are nourishing your mind, body and spirit and creating a happy and healthy life.

To be successful creating a healthier life you have to be prepared to make some changes.  You don’t want to go on another diet because studies show the majority of people who go on diets gain the weight back.  You want to create a new way of living.

I noticed about a year after having weight loss surgery (sleeve gastrectomy)  I was going back to my old habits and I started gaining weight quickly.  Even weight loss surgery can’t keep you from gaining back the weight.  The only way to have lasting success is when you are willing to making lasting changes to your current lifestyle.

 

How I eat:

  • Most of the time I eat 6 high protein, high fiber meals  a day (I choose foods from my Healthy Food List page.)
  • I eat about every 3 hours.  I’ve noticed if I go longer than 3 hours I start getting too hungry.  If I get too hungry I don’t make healthy choices and I get grouchy. 😉
  • I make sure I have some protein at every meal (Studies have shown a higher protein intake actually increases levels of the satiety (appetite-reducing) hormones.)
  • I drink at least 64 ounces of fluid daily – coffee, tea, water.

Be sure to read my Healthy food list page by clicking on the image below.

healthy-food-list

You can check out my weight loss before and after pictures here:

weight loss before and after progress pics

Some helpful tips:

I could go a little deeper into each point, but this page would turn into a book, so  I will be explaining each of these tips in more detail on my blog and I will to link to it as I complete them.

 

  • Change your environment – have your kitchen stocked with healthy foods and snacks.
  • Plan meals in advance
  • Write it down – keep track of what you’re eating
  • Practice mindful eating
  • Eat slower
  • Drink more water
  • Eat at home more
  • Eat more protein– (protein doesn’t have to be meat) Most people get enough protein from diet alone. However, for those who don’t, taking a whey protein supplement is an effective way to boost protein intake.

I use Syntrax unflavored and add it into all sorts of things – even my coffee and oatmeal for an added boost of whey protein.

 

One study shows that replacing part of your calories with whey protein can cause significant weight loss, while also increasing lean muscle mass.

  • Eat more fiber.
  • Get a good night’s sleep. Poor sleep is one of the strongest risk factors for weight gain.
  • Focus on Changing Your Lifestyle –  Dieting is one of those things that almost always fails in the long term. In fact, people who “diet” tend to gain more weight over time.

Make it a primary goal to nourish your body with healthy food and nutrients instead of only focusing on losing weight. Make healthy changes to become a healthier and happier person — not just to lose weight.

  • Support –  Surround yourself with supportive, like-minded people who want you to lose weight and succeed at your health and fitness goals.

 

 

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Before starting any new diet and exercise program please check with your doctor.