Portion Sizes

How many of us really know what a portion is?  Most of us don't, at least I know I didn't before I started tracking what I ate.  I never thought my portions were out of control-that is until I started paying attention.

Controlling how much we're eating is vital to being successful at losing weight.  But how much is a portion? Looking at labels it tells you how much a portion of any given food is, but would you know just how much that is?

The best thing you can do for controlling your portions is to measure what you eat.

I keep on hand at home a scale, measure cups, and measuring spoons.  I always know just how much I'm eating so I can accurately log.

Tip #2 for controlling portion sizes:

Use a smaller plate, rather than loading up a full size dinner plate and risk over eating, eat off of a salad plate.

Not at home and can't measure it out here are guidelines to eyeballing what a portion is:


Breads, Grains, Rice, Cereal & Pasta: 

• slice of bread or a 1/2 a bagel the size of a hockey puck
• 1/2 cup pasta fills an ice cream scoop
• 1/2 cup rice rills a cup cake wrapper

Fruits & Vegetables:

• 1 serving of fruit or vegetable = a whole piece the size of a tennis ball
• Or a 1/2 cup the size of a lightbulb

Protein-Meats:

• 3 oz of meat = a deck of cards or a check book

Dairy Group:

• 1 oz of cheese = 4 dice

Fats Oils & Sweets (Sparingly):

• 1 teaspoon = Tip of your thumb

Nuts:

• 1/4 cup = Golf ball or Large egg
  

sources:
http://www.nhlbisupport.com/chd1/Tipsheets/sevenways.htm

Stacey's 7 Weight Loss Tips

TIPS:
1. This battle will be 80% diet, 20% exercise, and 100% MENTAL. What worked for me may not work for you. Losing weight is basically two things eat right and exercise. Don't make it more complicated than it is. Do you best to stick to the plan. Attitude is EVERYTHING! Every day say "I CAN DO THIS". Take the word "DIET" out of your vocabulary forever!! This is not a temporary fix, IT IS A LIFESTYLE CHANGE! In order to make these changes last we have to re-train ourselves by erasing our bad habits and creating healthy new ones. "we can't become what we need by remaining what we are" Max Dupree.

2. Boost that metabolism and burn those calories!! Get out there and do something. Walking, hiking, jogging, taking a class, taking the dog around the block, chasing your kids at the playground, taking the stairs, buy a dvd, anything! Some how some way help your heart by getting some form of exercise. Remember slow and steady wins the race. Don't forget strength training too, even if you just start with 3lb weights, building muscle is what will make you look trim & speed your metabolism which means burning more calories at rest (I like that!). Think of it as attacking it from both sides, strength training builds muscle from with in, cardio burns the fat ~ so if your doing both the quicker you will see that definition.

3. Log your food-the good the bad and the ugly NO EXCEPTIONS. Just because you don't log it does't mean you didn't eat it. Even for people who say they don't like counting calories or 'don't have the time to log' ~ take the 5-10 mins a day to log your food. You'll be amazed how easy it can be to go overboard when we aren't paying attention to the details. Not to mention its been scientifically proven those who track what they eat are 10 times more likely to get the weight off and KEEP it off! I like those odds so what can it hurt? Besides if you have time to watch TV, read a book, take a nap, go to the mall - you have time to log!

4. Its important to keep yourself motivated, but more so than motivation it takes commitment. Motivation can come and go depending on how you feel that day. COMMITMENT lasts no matter whats happening. We can be our own toughest critic - but its important to encourage ourselves with positive self talk. YOU CAN DO THIS! DON'T EVER GIVE UP!! We can't obsess over every slip up or mistake~but we can learn from them. If you blow it or give yourself a treat, make it that a treat, not an excuse to splurge the rest of the day.

5. Enjoy your food. Food is not the enemy, for so long I thought this was true. There are TONS of delicious healthy foods out there, explore what you like and experiment with new recipes. For so long I used to think I loved fast food, but I didn't - I was addicted (and lazy). Then I cut the cord and realized it wasn't the food I loved, it was the convenience and the comfort I got from the food b/c I was unhappy. I realized I needed to stop filling the hole inside me with food and start fueling my body with good foods so I could be a better more healthier me, which in the end would fill that hole instead of the food.

6. BE REALISTIC! If anything this is my #1 piece of advice!! So often we give up because we aren't "seeing" the results or the scale isn't moving. Maybe we think that we should be able to consistently lose 3-5lbs every week and get mad when that little evil box tells us otherwise! Maybe you worked your butt off, at perfectly and only lost a pound! But think of it, 1 pound is 4 sticks of butter! 1 pound every week over a year is 52lbs GONE!! BE REALISTIC, it took a lot of us a lifetime to put on the weight, so don't get down on yourself when it takes time. Remember it is a LIFE style change, and those changes don't happen in a week, or a month. THIS WILL TAKE TIME! Make realistic goals, make small weekly goals, and monthly goals (not just weight loss) This is a mental, spiritual, and physical journey so take care of yourself in all areas!! WRITE DOWN your goals, blog about your success, pat yourself on the back when you've lost 4 sticks of butter!

7. Most importantly remember YOU WILL plateau, that doesn't mean you've stalled or stopped making progress so KEEP GOING! Mix up your work out routine, introduce something new to your diet, try new recipes. Just don't give up! Take measurements and progress pictures. Just b/c the scale refuses to move doesn't mean all your efforts are getting you no where. There were points of time in my journey where I lost no weight but dropped a whole pant size. Remember, even when the scale isn't moving, your body is still changing. We build muscle, we lose inches, we get lean and mean! The scale isn't the best way to determine our success. "be more stubborn than the scale eventually it will go down".

Favorite Quotes

"Obsessed us a word the lazy use to describe the dedicated"

"if hunger is not the problem, then food is not the solution" saw on a message board post on SP.

"Don't dig your own grave with a fork & knife" saw on a SP message board.

"You may encounter failure at the thousandth step, yet success hides behind the next bend in the road. You will never know how close success lies unless you turn the corner." Og Mandino

"I've come too far and worked too hard to let a cookie tell me what to do" ~ taken from a fellow sparkers page.

"Nothing tastes as good as skinny feels" Weight Watchers

"Breakfast like a King, Lunch like a Queen, and Dinner like a Peasant" spark friend ANEWAMANDA

"Results don't come for free" Jillian Michaels

"If your mind can conceive it, your body can achieve it!"

"Life is not about finding yourself, its about creating yourself" Taken from FitnessDiva

"Failing to Plan is Planning to Fail" Taken From Fitnessdiva

"If you always do what you've always done, then you'll always be where you've always been." from Salina78

“There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.” -Kenneth Blanchard

Be more stubborn than the scale. (if you keep doing the right thing, it will go down) Unknown

" When I was 13, my martial ares instructor kept kicking me in the corner. When I started to crying, he kicked me again. He was like, 'You can cry all you want, but you're eventually going to fight your way out of that corner'. So I cleaned up my snot, got really pissed and fought my way out of the corner. And that's what I do to my contestants. I make them fight their way out of the corner". Jillian Michaels Interview - Taken from SP friend MRAKES blog "Holiday Weekend - Muy Bueno"

The Start of Strength Training 4 x Week - Progress Photos

Since I'm such an advocate of before, after, and progress photos; I'm posting my "before" strength training photos. Even though I'm not just starting strength training, I recently decided as of 9/17/09 my focus needed to shift to more strength training. Though I know I've come a long way, looking at these pictures really shows me how that I need to keep working just as hard. Our journey never ends, it just evolves as we go. So here's my "before" pics. I'm going to take them periodically as I ST too compare.

Current Stats:
Weight 135
BMI 22.5

last measurements 8/26/09 - I need to update
BF% 27
Waist 28.5"
Hips 37"
Neck 11.5"
Calves 14.5"
Bicep 10.25"
Chest 32.5"
Forearm 8.5"

Strength Training Start Date: 9/17/09 (program -4x week full body ST session + 4x week cardio sessions)

9/26/09 - One week into new ST regimen:

My full body ST Program:
48 reps of each:
squats on bosu 30lbs (legs)
Lunges on bosu 8lb dumb bells (legs)
Bent Over Upright Rows on bosu 25lb barbell (upper back)
Dead Lifts on bosu 25lb barbell (lower back & legs)
Overhead Press on bosu 5lb dumb bells (shoulders)
Bicep Curls on bosu 25lb Barbell (biceps)
Tricep kick Backs & Rear leg Lifts on floor 8lb dumb bells (triceps & gluts)
Lying Chest Press on bench 30lb Barbell (chest)
Reverse Flyson bosu 8lb dumb bells (upper back)
Side Lunges on bosu 8lb dumb bells (legs)
Push Ups on floor or bench (chest)
Abs - variety of floor & bosu exercises
Zipper Arm Raises on bosu 25lb barbell (Deltoids)

progress pics to follow 

Today is my 1 year healthy life style anniversary

I created my spark people account April 25, 2007 -- but I let it sit allowing another year and a half to go by and even more pounds to pile on, more bad habits to sink in, falling deeper into my rabbit hole. Exactly 17 months later on September 25, 2008 I had my wake up call. My AH-HAH moment. You know that moment that everything just clicks, your brain stops, reboots, and the wheels start spinning in the opposite direction. I was tired of looking at myself in the mirror, disgusted by the rolls and extra chins. I was tired of having no clothes that fit and sad that I had become the "fat friend". I was tired of being tired all the time. I was tired of the shame I felt for the way I'd let myself go not only physically but mentally and spiritually. I was tired of being a grouch towards my family and loved ones because I was so unhappy with myself. I was tired of having a negative outlook on life!! I finally decided enough was enough and I wasn't going to accept excuses any longer. No one was going to do it for me, so I had to do it for myself. I remembered a website I had found ages ago, logged back in, hit the pavement running, and never stopped!

Here I am exactly 1 year later, and exactly 75 pounds are GONE for GOOD! (not LOST because I have no intention of finding them ever again). I started this journey obese, at 210lbs, size 18, with a body fat percentage of 44%. I wasn't able to climb a flight of stairs with out getting winded, I was sleep deprived, I constantly suffering from head aches, acid reflux, and had no energy. I remember my first day at the gym, I was so excited yet terrified. I remember getting on the elliptical machine and after 4 minutes thinking "dear god, has it been 30 minutes yet!? I'm going to pass out!" I wasn't about to let any of this discourage me though. I powered through the breathlessness, and the soreness the 4lb weights caused, and ever day grew stronger and stronger, showing myself there was a powerful woman hiding inside me all along! Now a year later I'm hiking the Grand Canyon, completing two hour work outs, squatting 30 pound barbells, feeling STRONG, and POSITIVE about life! I no longer get head aches or acid reflux and I sleep sound! I'm now a size 4 with a "HEALTHY" BMI, and 27% body fat! I'm looking into nutrition classes at the community college and becoming A.C.E certified. The changes I have made have improved my life more than words can say. These changes have made me a better wife, mother, and friend. Sparkpeople gave me the tools, my friends here gave me the love support and encouragment I needed to keep going, and I made it happen by staying committed and never accepting failure as an option.

My Favorite quote:
"You may encounter failure at the thousandth step, yet success hides behind the next bend in the road. You will never know how close success lies until you turn the corner" Og Mandino

A year ago, I turned that corner and found my success!! Though my journey is far from complete, my goals are constantly evolving to make a better, healthier, happier ME by continuing to turn each bend in the road!

What exactly IS a pound? And how do you get rid of it?

Websters Definition of "POUND": any of various units of mass and weight; specifically : a unit now in general use among English-speaking peoples equal to 16 avoirdupois ounces or 7000 grains or 0.4536 kilogram.

What does a pound look like? Here is a visual.

Related to diet: A pound = 3500 calories, I.E. to lose 1 pound we must "burn" 3500 calories.  Vice versa, to gain 1 pound you must eat an excess of 3500 calories.  Is it really that simple? Actually, yeah, it is. 

Of coarse I'm getting a head of myself.

FIRST lets understand how we know what our body needs, what does "3500 extra" calories mean exactly if you don't know what your starting point is.  Think of our bodies like a car.  A car needs gas to go, well so do our bodies.  Just like you can chose unleaded, leaded, premium, and even racing fuel, our bodies too need a good fuel source for optimum performance.  Your tank in your car has a capacity, like mine has a 22 gallon tank. So how much fuel does your body need?  This is called your BMR or Basic Metabolic Rate, which is the amount of calories your body needs to perform basic body functions if you were lying around all day.   Most of us don't lie around all day, but many of us have sedentary lifestyles, like me I sit at a desk all day.

To calculate your BMR click HERE. After you figure out your BMR, you have to factor in your activity level, most people are sedentary to lightly active.  Click HERE to calculate using the Harris Benedict Equation.

Using both these equations my BMR is 1950 calories. If I was not trying to lose weight, this would be my daily calorie need to support basic body functions and a lightly active lifestyle.  By going over this on a daily basis by 500 calories per day and not exercising I would gain one pound one week (500 x 7 = 3500 = 1 pound - also this is theoretically, there are always other factors).  Vice versa, to lose 1 pound per week I would need to reduce my calories by 500 per day.  This can be accomplished by both reducing calories and through exercise.  If I were to burn 250 calories per day through exercise, and reduce my calories 250 per day under my BMR, I would theoretically lose 1 pound that week. This theory I can say is pretty accurate, and worked for me.  It is recommended by health professionals you aim for no more than 2lbs per week weight loss to safely lose weight, unless you are being supervised by a doctor.  BUT there are benefits to losing weight slowly.  It helps your allow your skin time to shrink so you don't have droopey hanging skin, those who lose weight slowly are more likely to keep the weight off, and it increases the chance of it being fat you are losing - not muscle. If you aim to lose 2lbs per week, then you have to "burn" 7000 calories per week through diet and exercise - by reducing your calorie intake by 500 below your BMR and burning 500 calories per day, this can theoretically be achieved.

To better illustrate how we create calorie deficits and achieve weight loss by increasing activity and decreasing calories is a calorie deficit.  A calorie deficit is: the amount by which you have gone under you BMR creating the deficit which ultimatley leaves to weight loss.

To figure out your calorie deficit use this equation:
BMR + Calories Burned - Calories Consumed = Calorie Deficit
Example My BMR is 1950 (that is how much my body burns sedentary) + Calories Burned in Zumba (per my HR Monitor) 600 calories - 1200 calories consumed = A deficit of 1,350.  If I repeated this 5 times per week I would theoretically be close to my goal of losing 2lbs per week becuase I created a weekly deficit of about 7000 calories (aka 2 pounds)

I know this can be over your head at first, it took me a while to grasp the concept.  Understanding the weight loss game was nothing more than a math equation though really took a lot of the guess work out of it.  By understanding all I had to do was burn calories and consume less and lose weight well the flood gates just opened.

Something fun I came accross since we're talking about pounds is this list that compares physical items to weight.  Its so funny to see once you get losing weight, or even if your just setting out to lose weight how much you plan to get rid of compares to.  I've lost an Irish Setter and a Chihuahua, what have you lost or do you hope to lose?

1 pound = a Guinea Pig
1.5 pounds = a dozen Krispy Kreme glazed donuts
2 pounds = a rack of baby back ribs
3 pounds = an average human brain
4 pounds = an ostrich egg
5 pounds = a Chihuahua
6 pounds = a human’s skin
7.5 pounds = an average newborn
8 pounds = a human head
10 pounds= chemical additives an American consumes each year
11 pounds = an average housecat
12 pounds = a Bald Eagle
15 pounds = 10 dozen large eggs
16 pounds = a sperm whale’s brain
20 pounds = an automobile tire
23 pounds = amount of pizza an average American eats in a year
24 pounds = a 3-gallon tub of super premium ice cream
25 pounds = an average 2 year old
30 pounds = amount of cheese an average American eats in a year
33 pounds = a cinder block
36 pounds = a mid-size microwave
40 pounds = a 5-gallon bottle of water or an average human leg
44 pounds = an elephant’s heart
50 pounds = a small bale of hay
55 pounds = a 5000 BTU air conditioner
60 pounds = an elephant’s penis (yep, weights more than his heart!)
66 pounds = fats and oils an average American eats in a year
70 pounds = an Irish Setter
77 pounds = a gold brick
80 pounds = the World’s Largest Ball of Tape
90 pounds = a newborn calf
100 pounds = a 2 month old horse
111 pounds = red meat an average American eats in a year
117 pounds = an average fashion model (and she’s 5’11”)
118 pounds = the complete Encyclopedia Britannica
120 pounds = amount of trash you throw away in a month
130 pounds = a newborn giraffe
138 pounds = potatoes an average American eats in a year
140 pounds = refined sugar an average American eats in a year
144 pounds = an average adult woman (and she’s 5’4”)
150 pounds = the complete Oxford English Dictionary
187 pounds = an average adult man
200 pounds = 2 Bloodhounds
235 pounds = Arnold Schwarzenegger
300 pounds = an average football lineman
400 pounds = a Welsh pony

AH-HAH! I GET IT NOW! - Getting Started

For years I struggled with finding the trick to losing weight.  It was always some secret that constantly eluded me.  I'd see people lose weight and become fit and I'd wonder how the "heck did they do that? Why can't I do that?"  Well the answer was pretty simple.  I had never been able to maintain weight loss before because I had always viewed it as temporary, and never understood the healthy/right way to lose weight. On top of that I lacked the commitment and drive to stick to whatever method I was using, and gave up at the first sign of failure. 

The problem with these "diets" I tried was they were not maintainable.  They were so restrictive and I was setting myself up for failure because there was just no way I could sustain them long term.  In the mean time my body was probably in starvation mode, and I was depriving myself of a balanced healthy diet - which leads to other health problems.  Sure I lost some weight, but I wasn't losing it in the right way.  I wasn't losing fat, I wasn't getting fit, and I wasn't any healthier (probably the opposite).  It wasn't until the light bulb went off in my head one day that I woke up and realized weight loss is not a temporary fix, or a quick for that matter.  I had to seriously change my ways for good, not to just lose weight but to be healthy (lets face it being skinny doesn't make you healthy, and isn't this about a healthful life anyway).  Once I accepted that truth, everything else seemed to fall in place, it finally "clicked". It wasn't until I stopped looking at losing weight as a diet, and realized it was a LIFE style change that I fully committed myself.

For many, and for me, Its hard starting out.  Where do you start?  So first I had to determine what it was exactly I wanted to accomplish.  My personal goals included losing 85 pounds, getting out of the "obese" range and into the "healthy" range on the BMI scale for good, and feeling "fit" for starters. So I made a promise to myself, no more fast food or soda, I was going to start eating until I was satisfied not stuffed, and I was only going to stock my house with healthy snacks and treats.

Not only did I have to make dietary goals I had to get my butt off the couch and start exercising.  Where does someone who hasn't worked out in 5 years start?  Do I walk? Do I try running?  Do I do home DVD's?  The options are endless.  I decided to join 24 hour fitness figuring that would give me a wide variety of options.  I made a work out schedule and began working out 5 days per week. Some days were at the gym doing the elliptical trainer and free weights, other days I rode my bike, or went for a walk. 

In the first two months I lost 20lbs, all by staying with in my sparkpeople recommended calorie range of 1200-1550 calories/day (and also with in my fat, carbohydrate, protein, & sodium ranges) and working out 5 days a week (of coarse this is specific to me and I am not making any personal recomendations to any one for what their calorie goals should be, but you can build your own program and goals using sparkpeople.com). In the beginning completing 20 minutes on the elliptical was a challenge, so was lifting 5lb weights.  I stuck with it and over time I grew stronger and my body adapted. I was able to increase the restistance on the machines and go for longer.  I grew stronger and became more fit!  After a few months of doing pretty basic exercises, I decided it was time to branch out and challenge myself a little more.  I tried every class that 24 Hour Fitness had to offer.  Normally I would have been terrified of those classes. I always felt that everyone would be starring at me or judging me.  I'll be honest I had a lot of apprehension at the first classes, but quickly I found that it was quite the opposite.  Everyone in those classes were there for the SAME reasons as I was, no one was starring or judging - in fact it was a very high spirited environment.  Some people were way more fit than me, but that was encouraging - it inspired me and gave me something to work towards.  I discovered I loved spinning, and zumba, and turbo kick boxing! Those previously were things I wouldn't have dared doing, but taking that leap was the very best thing I ever did for myself!  I immediatley invested in a heart rate monitor and realized I was burning upwards of 800 calories per class!  How motivational is that!

So starting out can be hard, but if you can manage to stick to the plan for a while, and get committed I guarentee you will see results. One of my favorite quotes "Be more stubborn than the scale, eventually it will go down".

15 Dining Out Tips

I've made a conscious decision recently to minimize the amount of eating out I do.  The truth is eating out doesn't do me any favors, not for my weight loss efforts or for my pocket book.  Not to mention it is probably a key part of what is keeping me from losing the last 10 pounds.  As I mentioned in an earlier blog restaurants are tricky to eat at because often their "healthy" options are far from healthy for you.  Even ordering a salad can be dangerous.  Not to mention dining out kills your sodium intake.

In reality I know that I can't avoid eating out 100% of the time. There are always going to be social events and sometimes you just have no choice or its more convenient when you are on the go.  Plus lets face it, sometimes its nice to break from the norm and have someone wait on you for a change.  BUT that doesn't mean you can't still make good choices while eating out.

Here are a few tips and tricks I've learned along the way to help minimize breaking the calorie bank when eating out. I know most of these are common knowledge, but its often the small things we over look that can make a big difference.

1. PLAN AHEAD:
If you know where your going in advance look up their menu online. Do some research *most places (larger chains) will have their nutritional information available.  Information is power so use it.  Make a list of 3 things that look appealing (and are healthy), and decide when you get there which one your in the mood for.

2. LOOK FOR KEY WORDS:

Grilled, broiled, and steamed - avoid fried, and battered foods.  

3. HEALTHY OPTIONS: 
Some menus have a "healthy fare" section or "lighter" menu.  Like Applebee's for example has a weight watchers section that lists calorie content. But be aware many times items on the healthy menu aren't so understanding how the preparation of food effects calorie content is really important.

4. SOS (SAUCE ON THE SIDE): 

Always ask for sauces and dressings on the side.  Dip your fork in it first then take your bite. You can drastically reduce the calories by doing this. Salads can have a 1/2 a cup of dressing on them when pre-tossed.  A normal serving size of salad dressing is 2 table spoons. A half a cup of dressing is the equivalent of 8 tablespoons! Omit things like mayonaise (or custom sauces & spreads), mayo adds 100 calories per tablespoon!

5. SUBSTITUTE: 

Ask for low cal or low fat dressings, if your meal comes with fries, ask to substitute a garden salad or steamed veggies.  It never hurts to ask so don't be afraid to speak up. Also omitting high calorie fillers helps keep meals lower calorie.  Have a craving for a hamburger? Ask for it with out the bun.  Mexican food sounds really good, opt for corn tortillas rather than flour, it will save you 50 calories per tortilla! Opt for black beans or whole beans instead of re-fried (just try to limit the sour cream, cheese & guacamole). 

6. EXCUSE ME DOES THIS HAVE?:

Inquire about how items are prepared - if the vegetables are smothered with butter (1 tablespoon of butter = 100 calories), tell them to hold the butter (use a squeeze of lemon instead),  you'll cut 100-200 calories out by doing so.  Fajitas (white meat chicken and veggies) are an excellent choice, but if they are cooked in a 1/2 cup of oil it sort of defeats the purpose - ask that items be prepared with no oil or light oil. 

7.  SALADS:

Salads can be a good choice, but often can be the highest calorie item on the menu. For example Chili's Quesadilla Explosion Salad has over 1200 calories!  An average Cobb Salad can be anywhere from 400-1200 calories depending on where you go.  Watch salads for high calorie ingredients like peanuts, cheese, croutons, avocado, tortilla strips, fried onions, chopped bacon, egg yolks, dressings etc.  If you want the high calorie items, ask them to go easy.

8. JUST SAY NO TO BUFFETS!:

I'll be the first to admit I am a buffet abuser, but the whole mentality of "all you can eat" truly sets you up for failure before you even walk through the door! Not to mention its incredibly hard to log that mystery dish!

9.  EAT TIL YOUR SATISFIED, NOT STUFFED:
Ask about half portions, share with a friend, order an appetizer as your meal, or order a kids meal if allowed. Also, asking for a to go box with your meal and boxing up half of the portion before you even start also helps deter you over eating.

10.  MODIFY:

Don't see what you like on the menu, most places when you ask nicely will gladly prepare you something not on the menu.  For example I like to order a plain grilled chicken breast (about 125 calories) with a side garden salad or a side of steamed broccoli for times I can't find anything appealing on the menu.

11. SKIP THE EXTRAS:

Most meals are already outrageosly already out of propotion and MORE than enough food to satisfy your hunger, not to mention most appetizers and desserts are not very diet friendly.  If you still want to indulge in a sweet treat, order one for the table and have a few bites to satisfy that sweet tooth OR keep diet friendly sweets at home and indulge when you get home.

12.  ARM YOURSELF WITH INFORMATION:
I carry with me at all times the pocket book version of Calorie King's calorie guide (purchased at walmart for $6.99). It is so handy!  For those times you end up somewhere unprepared or have NO idea what is friendly to order.  OR if you know you have X amount of calories for the meal you can see what fits into your budget with out breaking the bank.

13. ALCOHOL:

Had a rough week and you need a cocktail? Skip the sweet foo-foo drinks with umbrellas they pack a lot of calories.  Opt for a low calorie beer like MGD 64, or Michelob Ultra.  Want something a little stronger? Vodka & Soda with a lime only has 60 calories, need to sweeten it up have them add a splash of cranberry juice.

14.  DON'T WAIT:

Don't wait to eat until you are positively starving to eat!!  This can cause us to order more than we truly need, and over indulge because "I'm so hungry we could eat a horse!"  If you are really really hungry don't wait to have something, get a snack before you go. Something healthy that will tide you over.  Carrying with you things like granola bars, or nuts are a great snack when you're in a pinch.  Try to avoid nibbling on the bread and butter they bring to the table, or filling up on chips and salsa.  Drink a big glass of water and save it for your meal.

15.  EAT SLOW!

You brain follows behind your stomach by about 30 minutes. They must live in different time zones, but that's how long it takes for your stomach to tell your brain "STOP I'M FULL".  Eating slowly helps prevent you from over eating, and leaving you with that "OMG I'm so stuffed I can't believe I ate so much  now I've got to unbutton my pants feeling".  Putting down your fork between bites, making sure you chew each bite, and sips of water between bites all good tricks to keep you from eating too fast.

"Secrets" To Success

"You may encounter failure at the thousandth step, yet success hides behind the next bend in the road. You will never know how close success lies unless you turn the corner." Og Mandino

People often approach me and ask me "what's your secret?"  I'm here to tell you I have no secrets, there is no magic pill, no ritual chant, no magic dust.  I've achieved 75lbs of weight loss by the oldest tried and true method around: healthy diet, exercise, and everything in moderation.  Of coarse, there is MUCH MORE to succeeding at weight loss than simply eating right and exercising.  I can't share any secrets, but there are LOTS of guidelines that have helped me in this process.

1. Goals: 

"Obstacles are those frightful things you see when you take your eyes off the goal." Hannah More

The most basic rule in anything we set out to accomplish is you need to have a goal. Whether its a pair of jeans you want to fit into again, an event you want to look great for, or losing 100lbs - we all have a goal, but we can't get there until we have an idea of "where" it is we want to go.  Setting goals both big and small are very important.  For many wanting to lose a significant amount of weight can be intimidating, scary, and even seem impossible.   Before we even get started we can get derailed with thoughts like "Its too much", "Its too hard", or "I'm not strong enough". Setting smaller goals along with your big goal can help.  For example, my ultimate goal is to lose 85 pounds.  In the beginning that idea was terrifying!  It seemed like so much and I honestly didn't know if I'd ever get there, or even HOW I'd get there.  Instead of focusing on the #85 though, I set daily and weekly goals for myself.  My list of goals included: drinking 8 glasses of water per day, cutting out fast food and soda, going to the gym or doing something active 5 days per week, staying with in my desired calorie range of 1200 to 1500 per day, saying 3 positive things about myself daily, lose 0-2lbs per week, eat two fruits and two veggies daily, and many others.  Focusing on the daily tasks helped me by introducing healthy habits and taught me to focus on my daily achievements rather than the big picture.  All of these habits not only set the foundation for my  healthy lifestyle, but showing myself I could accomplish these goals, and many of them easier than I ever imagined, only motivated me more!

2. Accountability: 

“There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.” -Kenneth Blanchard

We live in a society of convenience and over indulgence.  An article on ABC News states "Over the past 20 years: Hamburgers have expanded by 23 percent; A plate of Mexican food is 27 percent bigger; Soft drinks have increased in size by 52 percent; Snacks, whether they be potato chips, pretzels or crackers, are 60 percent larger.  Not surprising, the prevalence of adult obesity in the United States has increased from 14.5 in 1971 to 30.9 percent in 1999...". In another article from Rueters "Numbers posted by the National Center for Health Statistics show that more than 34 percent of Americans are obese, compared to 32.7 percent who are overweight. It said just under 6 percent are "extremely" obese."  Its evident that our overindulgence and the extrememe availability of unhealthy choices are not helping us!  Even when we think we are being good and 'eating healthy', we are misled - even tricked.  The biggest eye opener for me was a book called Eat This Not That by By David Zinczenko and Matt Goulding.  This book outlines popular chain restaurants menu's explaining what items are the healthier option, and which to stay away from.  MUCH to my surprise, many items restaurants deem "healthy" or feature on their "Light" menu are FAR from good for you.  For example, Arby's lists its Market Fresh Turkey & Swiss Sandwich at 710 calories, 30g of fat, 8g Saturated Fat, 1g Trans Fat, 85mg Cholesterol, 1680mg of Sodium, and 74 carbohydrates.  For a person like me who aims for 1200-1550 calories per day, that sandwich makes up for HALF of my calories for the day.  A single sandwich that is labeled as "fresh" and implied as a healthy option, that is not so good!  Compare that to Arby's Regular Roast Beef and Cheddar Sandwich, it has 440 calories, 20g of Fat, 6g Saturated Fat, 1g Trans Fat, 1270mg Sodium, and 43g Carbohydrates.  While its not the healthiest option out there either, its alarming that a sandwich essentially of cheese whiz, bread, and meat is the smarter choice over the 'market fresh' option.  This is how we are often misled into making poor decisions, and more often why the "diets not working??".  Tracking your food, having a goal caloric intake for the day, and investigating our choices before we indulge gives us the upper hand.  On the same token, tracking your food with a journal, counting Weight Watchers points, or with an online tracker like the one on SPARKPEOPLE  (like I use) teaches us how to eat.  Logging/Tracking your food makes you accountable.  Not to mention, scientific studies have shown that those who track their food are more successful at keeping off the weight.  Seeing in black and white that the cookie you just HAD to have was 300 calories or a 1/5 of your entire daily intake helps to put things in perspective and ultimately teaches us how to make better choices.

3. PLANNING AHEAD: 

"Failing to Plan is Planning to Fail" Alan Lakein

Have you ever been at work and said "Oh shoot! I forgot to pack my lunch, I guess I'll have to run out and get something fast" or "There's nothing at home to eat, lets go out for dinner" or how about "I don't feel like cooking tonight, lets order in".  Much of my success I can attribute to planning ahead. When an NFL football team goes out on the field, they have a game plan, a strategy how they are going to score.  Much like an NFL team, those of us who want to achieve weight loss also need a game plan.  How prepared are you each day to achieve your goals?  Simple tasks like making a grocery list and planning your meals in advance (even cooking them in advance for when you are low on time) can help thwart impulse purchases and last minute poor meal choices.  Stocking your fridge and pantry with fruits, vegtables, and healthy choices are all essential in helping us stick to the plan and reaching our goals.  I work for a construction company in Phoenix, AZ, a desk job. On our street with in 1 mile of my work are over 2 dozen fast food restaurants.  Rather than leaving each day to chance or cravings, I prepare in advance how I am going to attack my day aka I make a game plan.  I start the night before by packing my food for the next day.  I plan a sensible breakfast like cereal with fruit, a mid morning snack like 1 cup of grapes or a banana, a healthy lunch like grilled chicken breast and a salad or a turkey sandiwch on low calorie bread, and a mid afternoon snack like yoplait light yogurt or fruit. I have two kids and anyone with kids can attest that they can make life a little hectic at times.  Preparing and planning dinners ahead of time has greatly helped my efforts.  Just like lunch, the night before we plan the next day's dinner.  Of coarse we can't plan for everything, but being prepared is KEY.   For fitness, I plan ahead each week based on my schedule where and when I will work out.  Writing down the plan also helps, going back to accountability, seeing your goals in black and white make them more real.  You wouldn't put together a bookshelf with out the instructions (okay I've seen some men try) or with out the proper tools, so why would creating a healthy life style be any different?  We are only as good as how prepared we are, so lets arm ourselves with the proper tools for success!

4.  Reward Yourself: 

"Arriving at one goal is the starting point to another.” John Dewey

Another crucial element to succeeding is giving yourself a pat on the back.  Figure out a reward system for your goals.  Think back to when you were in grade school.  When you got a good grade on a test your teacher more than likely put a star, or a "way to go" stamp on it, aka positive reinforcment.  Perhaps when you brought home good grades on your report card, your parents treated you to something special.  When you helped do the dishes or other chores maybe you got an allowence.  When you potty train a puppy, and he does his business outside where he's supposed to you scratch his ears, your voice goes all high pitched and you say "good boy good boy good boy!".  Just like that, we have to positively reinforce our achievements.  Most people don't liek doing things with out incentive, and sometimes we get discouraged and the weight loss isn't incentive enough. Or perhaps our goals aren't weight loss at all, so what incentives will you put in place for your goals?  No one is going to put a star on a chart for us, so we have to figure out what motivates us to keep wanting to work towards our goals.  My personal reward system included a tangible reward every 5lbs I lost.  Some examples of rewards include a pedicure, new running shoes, a heart rate monitor, weights, a new work out DVD, a trip to my favorite store New York & Co., and a cute new hair cut.  Now, how will you reward yourself? 

5. Dealing with Discouragement:  

"There will be no end to your success if you remember that determination not destiny, makes all the difference in life. In all matters of consequence never, never, NEVER give up" Author Unknown.

It is inevitable that at some point on your journey you will face disappointment, get discouraged, question yourself, plateau, and maybe even want to throw in the towel. You're not alone! Everyone faces it at some point. My advice is to be realistic, patient, and persistent!  Perhaps your doing everything right, your eating healthy, your tracking all your food, staying with in your ranges, and your exercising but the scale just wont budge? My advice to you: BE MORE STUBBORN THAN THE SCALE, ULTIMATELY IT WILLGO DOWN!  We all hit plateaus, and sometimes even though we can't see the changes our body is making, its still changing.  I encourage everyone whose goal is to lose weight to start by taking measurements and taking bull body progress pictures (EEEK scary I know).  When the scale isn't moving, these are the tools that will show you that your efforts are not pointless.  For these times ask yourself how you feel? Do I feel better than I did a month ago? Am I sleeping better? Do I have more energy?  If your committed and doing everything right the answer should be yes, and for this you should be PROUD, so don't give up.  Also its important to be realistic.  Everyone's journey is different so don't compare yourselves to others.  The contestents on The Biggest Loser lose 6lbs a week and more so why can't you right? But we aren't on a TV show, and we don't have Jillian and Bob's crazy work out routines. At times of discouragment or during plateaus make a list of all your achievments. Even if its as simple as "now I can run for 3 minutes with out stopping instead of 2".  Give yourself credit because your doing something amazing for yourself.  Look at your starting pictures, listen to your friends and co-workers when they say "You look good", take your measurments you could have lost inches, and how are those clothes fitting? Getting looser?  Remember that every 6 weeks it is important to change your work out routine, switching from running to spinning, or just increasing intensity, you'll see more results when you keep your body guessing and changing things when your body adapts.

6. Slow and Steady Wins the Race:

"Be not afraid of going slowly; Be afraid only of standing still" Chinese Proverbs 

For most of us, we didn't become over weight over night.  I know for me it took years of bad habits, and bad choices that caused me to pack on 85 extra pounds.  So why is it when we decide to lose weight we think it should happen quickly? Why do we get discouraged when we only see the scale drop one "measley" pound?  BUT THINK ABOUT IT: A pound is 3500 calories, thats a WHOLE LOTTA exercise and calories burned, a pound is 4 sticks of butter, a pound is a guinea pig, a pound lost every week for a year is 52 pounds lost!!  Even though we are in a rush to lose the weight and reach our goals, its important to lose the weight slowly for several reasons.  It increases your chances of KEEPING off the weight, and allows your skin time to stretch back.  Don't diminish your triumphs no matter how "small" they may be.  More importantly, realize that this journey will take time, maybe even a long time, but the important thing is you are working towards a worth while goal.

 

The First Step to Changing You = Understanding You

 "If you always do what you've always done, then you'll always be where you've always been." Author Unknown

Anyone who is looking to making a lasting change in any area of life whether it be losing weight, quitting smoking, working on a relationship, or even controlling anxiety; eventually has to sit down and ask themselves some tough questions.  Understanding the "why's" of our choices, and understanding how those choices created a problem, helps us to learn how to fix the problem.   Waking up and realizing I was 85 pounds over weight, obese, unhappy, and facing life altering medical conditions, I had to ask myself three important questions.  These three questions were the building blocks of my success. This is an exercise I encourage anyone who wants to change something do.

"We can't become what we need by remaining what we are" Max Dupree.

QUESTION 1: WHY AM I OVER WEIGHT?

There isn't just one simple answer to this question. There are a lifetime of mistakes, and lessons that have led me to this point. Like most people we don't become weight over night, its a result of a series of choices, events, and emotions the happen over time, each effecting the next.  I DO know that I have had a long standing abusive relationship with food, and with myself. So here goes......

Problem #1:
Growing up, I didn't exactly learn good eating habits. I come from a family of 6, we didn't have a whole lot for extras. Our meals usually consisted of spagetti (lots of spagetti), hot dogs, pancakes for dinner etc... If you wanted seconds, you had to wolf down your first plate or there might not be any left. So early on in life I was trained, clean your plate and EAT FAST!

Problem #2:
As I got older and less active, the bad eating started to catch up with me. I started to get chubby. I received little support from my family, instead I received a lot of scrutiny and negativity. To this day I still remember my mom saying to me "You'll never be skinny like your sister" OUCH!! When you hear those kinds of comments for so long it eats away at you and you start to believe they are true.

Problem #3:
In high school I started to get desperate, I wanted to look just like the "beautiful" girls. I wanted my then jerk of a boyfriend to "love me" because he always said "You'd be prettier if you lost a few pounds". That's when the binging and purging started. I lost a lot of weight, but at a huge cost that still effects me to this day. This was where my very bad love hate relationship with food and with myself started! The guilt, the shame, the recovery, the fear of going back. Its not something I wish on anyone. With any crash diet or eating disorder, its not maintainable so when you stop, the weight comes back ten fold. After seeking counseling for the disorders, I managed to get back to a healthy weight and stay there, for a short while...Even though I recovered from the eating disorders, I still struggled in the years to come with a negative body image, low self esteem, and yo-yo dieting.

Problem #4:
Working in mostly restaurants from the age of 18-22 provided me constant access to food!! And BAD food to boot! This also at the same time I began living on my own, drinking, and partying... All disasterous combinations. The weight started piling back on. This time I think I was just too distracted to notice, or perhaps I just didn't like myself enough to care and gave up, figuring I was doomed to be over weight just like my mom always said.

Problem #5:
Food to me was always comfort. "What's that? You got a raise? I'm so happy lets go to your favorite restaurant." "Its my birthday lets celebrate and cook a huge dinner", "I lost my job, why don't I eat this jug of ice cream it will make me feel better." "its FRIDAY lets celebrate" LOL I still struggle with that last one. Ever since I can remember life has always revolved around food, an event or occassion that involved food. I never stopped to think, 'this is bad for me, this is fattening', all I would think of is 'this tastes so good'.


Problem #6:
I never loved myself enough to put an end to the madness and take care of myself the way I should. I focused all of my attention on taking care of my family, work, and other things instead of myself. I got lazy, I got complacent, I got comfortable. I tricked myself into beleiving there was nothing wrong with stopping at a drive thru every night and not only stuffing my face but feeding it to my kids too. I started ignoring mirrors when I saw them, and pretending the size on the tag of those size 18 jeans didn't REALLY say 18. I lived in denial!!

QUESTION 2: WHY DO I WANT TO LOSE WEIGHT?

I want to feel comfortable in my own skin. I want to be able to look in the mirror and like what I see. I want to be able to walk into any clothing store and be able to buy something that fits and looks dang good too! I DON'T want to be diabetic and have to deal with the issues my mom, brother and uncle have to deal with. If I were to stay on my destructive path that is where I will end up. I want to have a healthy relationship with food. I no longer want to see food as "the enemy". I feel empowered and strong now seeing that I am capable of big things! I want to feel comfortable in a bathing suit, going dancing with friends with out feeling like the fat friend. I'll admit, a part of me wants heads to turn LOL. I want my kids to learn that health is important and so is what goes in your body. My son said the cutest thing the other day we were are sweet tomatoes, we asked him what kind of dressing he wanted, he said "No, I want it on the side like mom, so I can dip it". Most importantly I want to be around a long time, I want to live life to its fullest, and never feel like my weight will hold me back ever again!

QUESTION 3: WHY HAVE I NOT MAINTAINED WEIGHT LOSS BEFORE?

I think those that battle with weight loss demons go through life and struggle until we have that AH-HAH! moment. Until we truly want it and commit ourselves fully, it never happens. Until we realize being healthy and fit is not about a "diet" - diet implies temporary and the only way to stay healthy is to make healthy a part of your life.  At least I know this is true for me. I'd find excuses or distractions. I'd buy a gym membership and never go. I'd get frustrated and quit because I didn't see results immediately. I'd crash diet and it would come back and then some. I'd get comfortable in a relationship and stop paying attention. I finally had my AH-HAH moment, and have been on the right, healthy road ever since! It took too long, but I'm here now and that's what matters!

I believe in order to know where we are going, we have to know where we have been, so we can learn, grow, and change. After all my troubles, I've learned that this is not a quick, easy fix. I'm glad I finally saw the light and committed myself to a better life and healthy life style. I was on a dark road, and now I've shown myself just how strong I can be. I also know now that I can see how much happier life can be -- I know I'll never go back to the old Stacey. This is a whole new me and I'm learning to love her more and more day by day.


What are your answers?