Trust you all had a fulfilling week.....met deliverables and strived to be healthy! I am just gonna get right on to my bag of tips.....our continuation from last weeks write-up....
Healthier pizza
Pizza swimming in cheese and fatBad Habit #3: Giving up certain foods altogether. We've already touched on the idea that labeling certain foods as diet no-no's can make you crave them even more. Whether you feel out of control when you're around certain foods or you've read about a certain diet plan that promises results if you were to just cut out wheat, gluten, carbs, sugar, or dairy, a lot of people think that to lose weight they have to give up specific things—including foods that they love.
A truly healthy diet that you can stick with forever will include all the foods you love. Have a healthier option of that food item instead more frequently biko......and have the "full' sin in moderation very occasionally. For example fresh yummy grilled and skinned chicken and baked chips is about 500 kcals. For the same portion but fried chicken in batter and fried chips is about 1,300 kcals!!!! habaticallly grossly a perfect waste of calories!! And that was the inspiration behind F.i.t.T.r.i.x Deli.........same food products, only done with healthier ingredients, hence reduced calories and waaaay more nutritious.
Smart Fix: All things in moderation. Instead of focusing on the foods you can't have, set goals to eat more of the foods that you know are good for you. This is a much more positive way to think about your goals and get results. Plus, allowing yourself portion-controlled servings of the food you're thinking about banning from time to time as a treat will keep you happy and content, but also prevent crazed binges that can occur when you're feeling weak. So in other words don't give up any food, look for healthier ways of making them....and have them in good portions.
Bad Habit #4 Only caring about calories.
Calories are very key to weight loss. In fact, balancing your calorie equation (what you eat and what you burn) is what results in successful weight management. However, there is more to weight loss and a healthy lifestyle than calories alone. Some foods that may be higher in calories per serving are actually healthier for you than foods that may be lower in calories (think a heart-healthy avocado vs. a processed 100-calorie pack of pretzels). So while calories count, nutrition matters, too.
Calories are very key to weight loss. In fact, balancing your calorie equation (what you eat and what you burn) is what results in successful weight management. However, there is more to weight loss and a healthy lifestyle than calories alone. Some foods that may be higher in calories per serving are actually healthier for you than foods that may be lower in calories (think a heart-healthy avocado vs. a processed 100-calorie pack of pretzels). So while calories count, nutrition matters, too.
Smart Fix: While tracking your calories, don't forget to look at other key nutrients like protein and healthy fats (both of which can keep you full) and key vitamins and minerals that are important for your overall health. Ideally, you want to use a little trial and error to balance not only your calorie equation, but make the kinds of choices that meet your protein, fat, carbohydrate and micronutrient (vitamins and minerals) goals. Be mindful of hidden sugar.
Bad Habit #5: Focusing on the scale.
You want to lose weight, so you weigh yourself, right? Yes…and no. Weight is an easy way to measure your progress, but it doesn't tell you the whole story. Even if the scale isn't budging, that does not mean that you're not making major progress toward losing weight and getting healthier. You can lose inches, get fitter, gain lean muscle mass, drop body fat, become better hydrated, look better and feel more energized without the pounds budging at all.
You want to lose weight, so you weigh yourself, right? Yes…and no. Weight is an easy way to measure your progress, but it doesn't tell you the whole story. Even if the scale isn't budging, that does not mean that you're not making major progress toward losing weight and getting healthier. You can lose inches, get fitter, gain lean muscle mass, drop body fat, become better hydrated, look better and feel more energized without the pounds budging at all.
Smart Fix: Remember that the scale tells you only one thing: the total mass of all your body parts at a given moment. Don't put too much stock into it. Weigh yourself less frequently (about once every 1-2 weeks), and track all the other signs that amazing changes are happening in your body even if the scale doesn't move. This is the best way to stay motivated for the long haul. I sound like a broken record telling my clients this...over and over and over again! In all of my weight loss journey, I probably weighed myself 4 - 5 times in 9 months!
"Using the scale is a very ANALYTICAL way of
measuring progress. Using a mirror is a VISUAL way of measuring your progress. Using your clothes is a PHYSICAL way of measuring progress. Determining
your energy levels is a PHYSIOLOGICAL way of measuring progress. Reaffirming
your goals PSYCHOLOGICALLY is a way maintaining FOCUS on what your trying to
ACHIEVE, day to day.
Bad Habit #6: Only dieting and not exercising.
This may be one of the most common reasons your weight loss is stalling. Yes, you can lose weight through diet alone, but it will be a lot harder and slower. You can only cut so many calories without feeling overly hungry, lethargic or miserable. Yet by exercising along with making dietary changes, you can eat more (and feel more satisfied) and still lose weight. Plus, you'll get all the amazing physical and mental benefits that come from exercising, including improved appearance, better muscle tone and a healthier body overall.
Sometimes all of these aspects work wonderfully in UNISON, giving one a sense
of INVINCIBILITY. Other times, one must find COMFORT in one aspect while the
others don't seem to ACCURATELY measure progress.
Continually focusing on the psychological aspect, one will always be STRIVING
for PERSONAL FULFILLMENT. One must try to find the "POSITIVE"
motivational FOCUS for continued SUCCESS."
Bad Habit #6: Only dieting and not exercising.
This may be one of the most common reasons your weight loss is stalling. Yes, you can lose weight through diet alone, but it will be a lot harder and slower. You can only cut so many calories without feeling overly hungry, lethargic or miserable. Yet by exercising along with making dietary changes, you can eat more (and feel more satisfied) and still lose weight. Plus, you'll get all the amazing physical and mental benefits that come from exercising, including improved appearance, better muscle tone and a healthier body overall.
Smart Fix: Add exercise to your weight-loss plan. It doesn't have to be boring, strenuous, or time-consuming either. Even 20 minutes a day can make a huge difference in your results. Take up a fun sport....I took up lawn tennis recently....and its soooo addictive :D....try it *wink*
I need to run huns, we will conclude next week.......I have to make my hair, nails, probably get a massage etc and try to do babe :D......and the kids have a play date. Do enjoy your weekend and I promise you and pinky swear that if you take all these tips and put it in your left hand(hence don't eat with it).....success is yours!! But again, if you feel you still need that one on one constant guide and support....you can holla!
S.P.A...........Support Plan Accountability
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I'm mega-guilty of #6 o! Recently started working on fitting in 30mins of anything @ least 3x a wk and I'm feeling the effect :-).
ReplyDeleteThanks again.....we cant thank you enough!
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