Weighty Issues

A Lighter Look At Weight Loss

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Shake things up!

One way to stay motivated is to not let your routine get the best of you. Yes it is nice to have structure, but if you do the same things day in and day out you are going to implode! Boredom is one of the biggest diet killers out there because, let’s face it, running on a treadmill for a minute feels like an hour and an hour feels like… well… hell.

It’s all about keeping yourself engaged. How to do that varies with your personality. Sometimes all it takes is a new play list or maybe putting on your favorite TV show while you hit the elliptical. Better still ditch your normal routine every now and then and do something really off the beaten path. Try taking a dance class, water aerobics at the local YMCA, paint ball, fencing, anything that makes you sweat and brings a smile to your face! Tonight I am going to try pole dancing – yup I am going to tap into my inner diva and let ‘er rip (www.total-woman.net ). Stay tuned for review and have a great week!

Say that 5 times fast! No really… try it!

Okay, okay lame I know, but it’s all about taking things one step at a time. So I am going to do just that – 5 weeks and 5 steps towards my goal.

Step 1 will be your focus during the first week, step 2 will be you focus for week 3 and so on and so forth through week 5. You get it – feel free to join me!

5 Week Goal: 

Lose at least one pants size 

Why I am working for this:

Size matters :) and I want to actually wear the cute clothes that I have in my closet.

  • STEP 1 (Starting Wednesday, February 16th): Track every bite I put into my mouth on my sparkpeople.com profile.
  •  STEP 2 (Starting Wednesday, February 23th): Workout at least one hour 3 days per week 
  • STEP 3 (Starting Wednesday, March 2nd): Drink all of my servings of water every day 
  • STEP 4 (Starting Wednesday, March 9th): Pack all of my lunches for work and keep meals on hand instead of falling for fast food temptation 
  • STEP 5 (Starting Wednesday, March 16th): Workout at least one hour a day 4 days per week 

My “YAY ME” reward: A one hour massage (I am going to need it after the workouts!) 

Its hard to remember no foodish rewards! If you do something like this try a night out with the girls, a massage, a new hairstyle, a new outfit, shopping, date night with the spouse, a new cd, dvd or anything else that you want to work.

My New Favorite Quick and Easy Food Picks

I am always looking for foods that are quick, easy, and that won’t throw a curve into my healthy eating plans. I try to look for things that made of wholesome ingredients, low in sugar/fat, high in fiber, and organic when I can. Here are some of my new favs:

 

Let me just say YUM. I am a big fan of tacos, burritos, fajitas – pretty much anything that you can roll on a tortilla! I found these at my local natural/whole foods store and love them. They have a whole list of products and you’ll be sure to find something to tickle your tastebuds! http://evolfoods.com/

 

100% natural ingredients make this one of my go-to protein snacks. Great for after a sessions of weights or simply to fill you up between meals! You can hit up their website to find them in a store near you or simply order online. http://www.tankabar.com

So good even your kids will eat them… I think. I don’t know for sure since I don’t have kids, but I sure enjoy the chocolate chip Z Bar – its like having a cookie packed with organic goodness. (My cat likes them if that helps) Plus it has enough staying power that I’m not reaching for the fridge in 2 minutes. I’ve seen these avaiable pretty much everywhere though the selection may very. If you can’t find what you need at Wal-Mart you can always order them on Amazon.com. http://www.clifbar.com/

Thank you to Swanson Health Products in downtown Fargo for introducing me to these great products :)

Gotta love it when being on track tastes so good! Cheers!

Results Not Typical….

 Who hasn’t been randomly flipping through tv stations and… WHAM!  You see the latest and greatest fitness gadget.   Each one promises the same thing – get your best body ever! I find myself fascinated by these infomercials and can’t even tell you how many times I’ve watched the PX90 one while I looked it up online.  Who wouldn’t want rock-hard abs? Never mind the fact that I can barely do a push-up and only dream about doing chin-ups.

 To put the icing on the cake, they have folks just like us that  say “Wow, it worked for me!”  I start thinking  to myself – well if Sally lost 50lbs and shaved off 27 inches, it can’t be that hard. And then before I know it, you’re hooked!  I’m guilty! Let’s see my own personal collection includes an Ab Roller, Tae Bo, The Wave, Turbo Jam, Carmen Electrca something or other, Hip Hop Abs, The Firm, The Power Tower, various Biggest Loser DVDs and about 15 more gizmos on my Amazon.com wish list.

 Wouldn’t you know not one of them did much for me.  And here is why – take a hard look the next time that infomercial comes on and when you see those success stories you’ll also see this RESULTS NOT TYPICAL. And why? Because the majority of the people that buy the product won’t see those results.  Every one of the products that I let myself be talked into came with a suggested work out calendar and a meal plan for optimum results.  I’m usually gung ho about the whole deal for about a week then fizzle out till I’m back where I started and looking for my next quick fix. Yes, I admit it – I am a fitness thingamajig junky!

 Whew – glad to have that off my chest. Anyways I will get to the moral of the story – gadgets, gizmos, and thingamajigs are not going to make you skinnier. YOU are going to make you healthier by actually sticking to a workout and modified food plan. I don’t know about you, but this year I want to skip typical and go straight to extraordinary!

Clean Plate Club

Who hasn’t heard (or said) these words “Not until you clean your plate,” “you took it, now you have to eat it,” “no dessert if you don’t clean your plate” or something else to that effect? If you listened and choked down that helping of liver, beats or Brussels sprouts, you became a member of the revered Clean Plate Club. Now as a 30 year member of this club I can’t say that I ever saw any privileges or benefits come my way other than an additional inch or two on my waistline. In fact, this club is more harmful than not.

Take restaurants for instance – most restaurants serve up plates that have at least twice the calories and fat that you should be consuming for a meal. Or that last trip to grandma’s house where she served you up her latest and greatest dish. And let’s not forget the hot dish you made that was so good, you just have to have another bite or two or three or… um its gone. Sure its tasty, but is it worth it? Portion control is hard enough without added pressure. J

So how do you combat this? Couple of things that you can do…

1)      Weigh/Measure your portions – can be time consuming, but if you’ve hit a plateau or have a lot to lose its necessary

2)      Space out your food – don’t let anything touch on your plate – we’re talking clean plates here not full plates

3)      No means no – if you’re not hungry or just not interested, don’t let anyone talk you into eating something you don’t want

4)      Take it to go – at a restaurant ask for the box up front or ask the waitress to box half of it for you before you take a bite

5)      Downsize your plate – one of the easiest ways is to just use a smaller plate

6)      Have a plan – planning out your meals and snacks takes the mystery and pressure out of what you’re eating

Above all else, remember that the food police are not going to come after you if you don’t finish everything on your plate! You should only eat until your hunger is satisfied and not until you are full. This is a lesson that I still struggle with – that little part of my brain that is supposed to say STOP usually is on vacation while I eat another brownie. That is why I rely so heavily on the six tips I outlined above – I can keep my clean plate status and still eat my way to a healthy weight!

SOUPer Star!

 Ok now I know that it’s hard to eat healthy especially when all you want to do is get in out of the cold and snuggle up on the couch with your favorite munchies. Winter is hard for me because I am stuck in doors a lot and often reach for food to cut boredom.  Not so suprising then that most people pack on some pounds when the snow flies!

But there is one food that has it all – warmth, veggies, protein, low calorie, low fat…. SOUP!

 Yes soup is the unsung hero for every dieter out there.  There are so many recipes and variations that one of them is sure to dazzle your taste buds. Couple of things to keep in mind: 1) Stick with broth based soups – creamy soups have well cream and come with a higher fat content. 2) Load in the veggies – this is a great way to get those nutrients without scarffing down a pound of baby carrots, a bag of celery, etc. 3)Freeze it – most soups freeze really well and make a great quick meal!

 So break out the Crockpot or put the kettle on and make a batch of some brothy goodness for your next meal.

 For some SOUPer recipes visit this website – http://recipes.sparkpeople.com/recipes.asp?food=soup&a=

What NOT to wear…

Anyone who has ever visited peopleofwalmart.com knows that there are certain things that a person just should NOT wear in public – or ever for that matter. Stretch pants and oversized sweaters spring directly to mind. They may be comfy, but the 80’s are over so let’s bury them!
Harsh I know – but it needed to be said. It’s hard to believe but you really can find clothes that flatter you at any size/shape. You just have to know what to look for.

• Warning signs – Vertical stripes and small prints are best – horizontal stripes and large floral designs are the equivalent of putting a “wide load” sign on your back
• Layer it up – things like blazers and vests can be very flattering and help even out any shape issues you may have. Look for longer , fitted pieces that won’t give you that “box” look
• Color you fashionable – don’t be afraid of color, but use it wisely. Monochromatic outfits will help you look longer and leaner. Colors like black, navy, dark brown, charcoal gray, deep purple, and burgundy all have slimming success. Pick your fav then splash it up with some cute shoes, accessories and a great purse.
• Support the girls – nothing beats a great bra. Many stores offer free bra fittings – take advantage of it and get one that fits – your clothes will thank you.
• Don’t lose your head – what is your neck line doing for you? For the most part you should avoid shirts with round or scoop necks. Stick with collar shirts and V-necks – they elongate your lines and slim you out.
• Style matters – go get your hair cut by a pro. They can talk to you about what styles are best for your face shape and give you tips on styling. It can be spendy ($25 and up), but once you know what you need you can take your new knowledge to a cheaper venue. SO WORTH IT!
• Taylor to fit – Find pieces that fit your problem areas then break out the sewing machine or call up your local seamstress.
• Posture perfection – be proud of yourself. You are fabulous and its time the world knew it.
 

Go shopping with a friend who will give you honest feedback and support. Don’t be afraid to try things on – is everything going to fit? NO. Is everything going to be a small size? NO. Use that energy positively to keep you motivated and move on to the next thing. You’ll find what you’re looking for and the rest won’t matter – because you’ll look fantastic and you’ll feel great.

So in the words of my fabulous aunt Melissa – dress to kill then stand up straight, shoulders back, chest out and you’ll be ready to take on anything.
 

Small Changes = Big Results

Success is the sum of small efforts, repeated day in and day out.
~Robert Collier

As we work to make changes in our lives and reach our goals, I think that sometimes we jump right into BIG changes. While I applaud anyone who has the will power to stick to those BIG changes, they are hard to maintain for any length of time. Then when you fall off the wagon you tend to crash and burn instead of getting right back on.

Instead of setting yourself up to fail, look at the little things that you can change that could make a big difference. For instance, how often do you go out to eat or order take-out? People tend to eat more in social settings and it’s hard to control portion sizes. Cooking at home more often will save you money and calories. How about water? Do you drink enough? Water is cheap, helps stave off food cravings, and eliminate toxins from the body. A win, win, win change!

Here are some more SMALL changes to help you down the road to health.

• Switch to whole grain bread, pasta and cereal
• Cut back on the coffee/pop/caffeine
• Eat a vegetable with every meal
• Cut back on the amount of salt and sugar you eat
• Take a 10 minute walk on your lunch break
• Watch portion sizes closely/use a smaller plate
• Plan your meals a day ahead/track what you eat
• Snack on fresh fruits, veggies, and heart healthy nuts
• Cut back on the number of alcoholic drinks you have

Now take a look at your daily routine – what SMALL changes can you make that will add up to BIG results?

There is no wrong answer here! Every step you take in the right direction is one step closer to your goal.

Have a fun and healthy week :)
 

Less Is More

Even large amounts of healthy foods can keep you from losing or even make you gain weight! Believe me – I have personally tested this theory. I’ve been complaining for several months now about my lack of progress. I don’t keep junk food in my kitchen so there shouldn’t be a problem right?

How wrong I was! Many prepackaged “health” foods are disasters waiting to happen. For example, I bought some little bags of trail mix and was feeling rather superior for finding such a great snack option with just the right amount of calories, fat, fiber, etc. Well upon closer inspection each little bag contained 2.5 servings! I was not feeling quite so superior after that.

Restaurants are a major obstacle when it comes to portion size. We like to get the biggest bang for our buck, but what’s good for our bottom line isn’t always good for our waist line. Most restaurant portions are 2 to 3 times larger than they should be so a quick fix is to share an entrée or to ask for a box right away and put away half before you even start eating.

At home you can have more control. Buy a digital food scale (around $20-$25) and get some good measuring cups to help you portion out things more accurately. Another good tip is to use a salad plate instead of a dinner plate when you eat. Also, sit down with the family at the table instead of in front of the TV or computer. Studies show that people who multi-task while eating often consume more without realizing it.

Paying attention to portions is a quick fix that can really jump start your weight loss!

Have fun and stay healthy!
 

Ho! Ho! Hold It!

Good health should be a 365 day thing so why take a holiday from it? Trust me, I do know that the holidays make it hard – emotions run high, there is food everywhere, and little time to focus on exercise. I struggle with it all too, but there is always something we can do to make things a tad easier. Here are my tips to help you through…

1. BREATHE! Don’t forget that you need to take care of yourself in the chaos.
2. DRINK! Water that is… stay well hydrated and the food will call out less to you.
3. PLAY! Break out the Wii, go for a walk, have a snowball fight, go sledding… get everyone moving and have fun!
4. TALK! Hard to talk with your mouth full so keep on yapping and stop chewing.
5. COOK! Bring healthy dishes and snacks with you whereever you go.

My favorite and best tip regarding the holidays hasn’t changed – its all about the people you love and not the food you eat!

Happy Holidays!

~Lisa