Weight Loss Info Center

1. Unless your weight loss plan is proactive and personalized, your weight loss efforts are destined to fail.

Fix: Keep it real. Figure out what will and will not work for you personally. If you’re too busy to cook on weeknights, spend a few hours on the weekend to shop and prepare meals you can enjoy throughout the week. Get some healthy crockpot recipes so that a healthy dinner is cooking while you go about your day.

2. Too many foods on your “bad food” list.

Fix: Do not cut entire categories of food from your diet. According to Dayle Hayes, M.S., R.D., a nutrition consultant, “Any time you eliminate whole food groups (such as dairy, carbs, and high GI foods like carrots and beets, you wipe out important nutrients.” So tackle the bigger issue of planning, shopping, and preparing meals that contain some of the healthy foods on your “bad food” list.

3. You’re gaining in the double digits.

Gaining 10 or more pounds is going to require a bigger commitment to weight loss than if you only gain 5 pounds.
Fix: Nip weight gain in the bud. Keep a Food Diary to track calories and emotional eating. Get monthly body fat checks. By reviewing your progress regularly and making small, doable changes to your eating and exercise habits, the next time you step o n the scale, you will see results.

4. You don’t plan ahead.

Fix: Getting hungry is normal, so instead of denying the fact that you will get hungry, plan ahead for the times when you know you’re going to feel those hunger pangs; otherwise, you’re likely to eat too much of the wrong foods. Never go more than 4 to 5 hours without eating. Also, bring health lunches and snacks to work that you can eat at your desk.

5. You cut out all fat.

A low-fat diet is a great way to lose pounds, but cutting out all fat is bound to fail you.
Fix: Recent research shows that eating a little more healthy (most monosaturated fat) combined with a diet rich in fiber and lean protein (like skim milk) can actually help you lose weight because you will stay full longer. Enjoy controlled portions of fatty foods like olive oil, avocados, salmon, and nuts, and you might just find it easier than ever to lose those unwanted pounds.

6. You forget about calories.

Research shows that many of us forget what we eat during the day or ignore anything we don’t actually see in our food (secret sauces, added fat, sugar and calories we sip instead of chew).
Fix: Pay attention to what you’re eating. Too many nibbles and sips can quickly add up and those “lost” calories will show up on your butts, abs, and thighs.

7. You cut out all meat just to shed unwanted weight.

Deciding to go vegetarian has many great health reasons, but weight loss isn’t one of them. Why? Because most people who eliminate meat weren’t eating that much of it to begin with. In fact, research shows that many people who completely cut meat out of their diet actually gain weight because they replace meat with piles of pasta and rice (foods that more than make up for meat calories without providing protein’s staying power).
Fix: For a smooth transition to a meat-free lifestyle, consider taking a vegetarian cooking class or consult with a nutritionist for a healthy eating plan that satisfies you and coves all nutritional bases.

8. You’re stuck on the same meals.

When it comes to your diet, you eat the same “safe foods” (yogurt, salad, grilled chicken) every single day of the week. However, too little variety can leave you feeling deprived. Eating the same thing every day can lead to food cravings, binge eating, and weight gain.
Fix: Try different flavors of yogurt or cereal for breakfast, mix and match a few of your high-fiber cereals with a variety of fruits, mix chicken into a savory soup. Basically, add some variety to avoid burnout.

9. Forgetting exercise.

When it comes to weight loss, one of the biggest mistakes that people make is not realizing that some type of physical activity is key to losing those unwanted pounds.
Fix: Try to get in some type of physical activity at least 5 days per week. Whether it be walking, aerobics, weight training, walking the dog, anything that requires some movement. Don’t forget that everything you do will count towards your daily activity requirements, including cleaning, taking the stairs instead of the elevator. Exercise is key not only to losing weight, but your overall sense of health and well-being.

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You probably have never heard of her.  I had no clue who she was until I saw her story in a fitness magazine I subscribe to.  Her name is Jennifer Nicole Lee and her story is truly amazing!

Finding herself overweight some time after the birth of her second child, Jennifer decided to changer her life and did she ever!  Here are her before and after pics:  Before and After 

Can you say WOW!?  From what I read in the interview with Jennifer, she just started working out, strength training, and started making healthier food choices.  That’s it!  She went on to be crowned “Miss Bikini America 2004.”  Awesome!  She also has a book that is to be released in the fall of this year called “Crack the Code” where she reveals all of her “secrets.”

Can you saw WOW!?  From what I read in the interview with Jennifer, she just started working out, strength training, and started making healthier food choices.  That’s it!  She went on to be crowned “Miss Bikini America 2004.”  Awesome!  She also has a book that is to be released in the fall of this year called “Crack the Code” where she reveals all of her “secrets.”

Is Jennifer’s story inspirational or what?  So for those of you who think there is NO WAY you can ever lose that extra weight you’re carrying around - think again!  You can do it if you set your mind to it.

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Is it possible to eat more food and actually lose weight? Absolutely, if you eat more of healthy foods than empty calorie foods (junk food).

Not everyone realizes that you do not have to deprive yourself in order to lose weight. What you have to do is eat more of healthy foods, leaving less room for “bad” foods. If you eat healthy foods - meaning foods high in vitamins and nutrients and are flavorful - you will find that you want less of high calorie or empty calorie foods. Having a variety of foods that you like and want to eat makes it easier to maintain any changes you make to your diet.

When making any changes to the way you eat, do so slowly and don’t criticize yourself if your changes take time to become a habit. Study after study has shown that making small changes is what counts. One change at a time will be easier to accomplish and stick with than making a lot of changes all at once. Every little change you make will bring benefits to your health and your waistline.

Here are some changes you can make one at a time that can give you quick weight loss results:

Eat breakfast
A lot of people skip breakfast. This is a big mistake if you are trying to lose weight. Studies show that those who do not eat breakfast will overeat later in the day. Also, eating breakfast gets your metabolism going, and so whatever is eaten in the morning is metabolized better. If you are not a breakfast eater, try a fruit smoothie or other nutritional shakes.

Drink water
Try to drink at least 8 glasses of water per day. Ice water is best because it will speed up your metabolism. Water is, of course, calorie free and flushes out fat. And lastly, drinking water about a half hour before eating will curb your hunger and will make it less likely that you will overeat.

Add vegetables
Adding vegetables to some of your favorite dishes is a good way to get in some extra servings of veggies every day. Some examples are: sauces, soups, omelets, sandwiches, and salads. Of course, vegetables make a great snack by themselves or dipped in low-calorie dressings.

Try to eat more salads
If you’re anything like I used to be, as soon as I heard the word “salad,” I would immediately think “boring!” That is until I figured out how creative one can be when making a salad. Try adding new vegetables that you haven’t tried before or adding boiled eggs, strips of grilled chicken, cheese, and/or nuts. Keep fresh lettuce and spinach leafs on hand, and remember to go easy on the dressing or make your own healthy salad dressing. A healthy and great tasting dressing is mixed olive oil and lemon juice.

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For all you fitness lovers out there, you have got to try Turbo Jam

I just received my DVDs on Friday and started with the suggested video today.  It’s called Learn & Burn and I am so impressed!

Now, I was a tad bit biased going into this because my all time favorite aerobic and resistance workout is Slim in 6.  But I decided I would like to change it up sometimes and since I have heard great things about TJ, I thought I would give it a try.  I thought at first that the perky little blonde instructor would really get under my skin, but she is actually very inspirational and motivating!  There are 11 overall moves that you have to get down in order to do the workouts, but they’re not hard, and I picked up all of them except for 2 or 3 in today’s workout, and I am sure during tomorrow’s workout, I will have them down pat.

And the music - well, music in aerobics videos are usually some generic, upbeat type of music, even in SI6, but with TJ, these are songs that have actually had radio time and yes, they are definitely upbeat and make you want to move your booty!  It seems that we forget the importance of music in our workouts sometimes, but not in TJ!

So what are you waiting for?  Head on over to Beach Body and order yourself a copy of Turbo Jam and get started on a new YOU!

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