Tips 8-10

Tip Number 8

Rise, Shine, and Work Out

Making exercise a priority is a challenge for most people, but it's non-negotiable when it comes to weight loss. I always  recommend exercising first thing in the morning so other commitments — work, dinner plans — don't get in the way. Some people cannot be successful if they don't exercise in the morning, since it's often hard to fit it in at the end of the day. Even for me, if I don't do it first thing I keep making excuses. I also feel my body is just more tired at night and I can't do as much as in the morning when my body is fresh from a good night’s sleep.

 

Tip Number 9

Make Working Out FUN!

You can work out anywhere — at home, on vacation, on a work trip. I  recommend squats, wall pushups, triceps dips from a chair, abdominal crunches, and calf raises. Do two to three sets of 8 to 12 repetitions two to three times a week. Shake things up! If you don't like to do the same routine over and over (you shouldn't anyway) then stop in, class is never the same old routine!

 

Tip Number 10

Find More Than One Way to Stay Motivated

You might think setting a weight-loss goal is all the motivation you need - sorry to say, it is not. Setting a goal is great and achieving it is even better! Down the road you will need different things to motivate you, especially once you've lost the weight or, more importantly, reached a plateau. Also, if your motivation is weight loss and the scale is not moving, you’re at a loss; you get derailed.  Old habits are so easy to go back to.
Some other things that may help keep you motivated:
A 5k race
A bike race
A triathlon
An important upcoming event
Being healthy for your children
I am sure you can think of a few others that will help keep you on track!

Tip 6 &7

Tip Number 6

Don't Beat Yourself Up 

 

If you caved in and ate nachos and frozen margaritas at happy hour with your friends, don't blame yourself for blowing your weight loss plan. You will not ruin your diet with one bad moment. Don't try to make up for it with excessive dieting or not eating the next day.

Rather than adopting an all-or-nothing mentality, just get back on your normal plan and journal about your feelings and why you think you fell off the weight-loss wagon. Then put the day behind you. Tomorrow will be better, but only if you let it be.

Tip Number 7

Walk Your Way to a Lower Weight (just get moving)

Most people have not been exercising regularly, so you have to start somewhere! Walking is a great place to start. Go outside and just do it. Each day go a little further or move a little faster. Park further away from the store. Use the stairs!  That's a great strategy for getting people going. And use a pedometer to see how many steps you have taken. My family has one, and we make a game of it, to see takes the most steps in a day. As you feel better you can start to do more.

Tips 4 &5

Tip Number 4

Get a Grip on Emotional Eating

Why are you reaching for that pint of ice cream in the first place? Asking yourself the following questions before eating may help you figure it out.

1.      Am I hungry?

2.      How am I feeling?

3.      What do I really need?

4.      What can I do instead?

2 other questions that may help are: "How long will I have to exercise if I eat this?" Or, 'How many calories will I have to burn?"

Emotional eating can be very hard to overcome and sometimes we do just give in. We are all human, and emotions are a powerful thing! I know I have been guilty of this one.  Ask the questions and it will help stop you from the emotional eating.

 

Tip Number 5

Allow Yourself a Daily Indulgence

Sticking with a 1,200- to 1,800-calorie diet each day doesn't mean you have to deprive yourself of sweets or salty snacks, whichever you crave.

Have a planned treat ---chocolate, alcohol, cookies, potato chips ---that's no more than 10 percent of your daily caloric intake. So if you are on a 1,500-calorie-a-day diet, you can have a 150-calorie treat every day as part of your total daily calories. So what's the catch? Finding a treat that doesn't turn into a trigger food. That means if you can not eat just one cookie or just 1 serving of potato chips, maybe you should not have this as your indulgence. Look for something that is not sinful, but something that tastes good and satisfies your craving.

 

Stay away from foods that lead you to a downward spiral!

 

 

Keep A Food Diary

Tip #3 

Keep a Food Diary

 

I believe when you are writing things down you can see where you have gone wrong and what you need to work on the next day. It can be very time-consuming, yes, but it is worth it. I prefer this over calorie counting! Start your diary on a Monday. Write down the time you are eating, what you are eating and how much. This also helps with scheduling. 5:30am protein shake with 8 oz of almond milk, then write down the next time you should eat so you know your next small meal is at 8:30 am and you are ready for it.

Take a look at the end of your day to see what you could do differently, not to beat yourself up.

 

Be honest! Write down everything, even if it is not what you should be eating. Cheating only hurts you! 

 

I have and can monitor your diary if you would like me to!

 

Some other ways to track your food intake are on the computer. Different sites are available to you. Some of my favorites are FitDay.com and sparkpeople.com. I can monitor you on-line too. I also like Weight Watchers, if that is what works for you