I’ve done it. I’m sure you’ve done it. What is it? Well how about talking to yourself in a way you would never consider talking to your best friend. It seems like all of us that struggle with weight loss have done it at some point. Told ourselves a story about how we aren’t good enough, or how we don’t look a certain way or how everything will be perfect when…Get real. Stop telling yourself these kinds of stories. Tell yourself good stories, positive stories. Stories about loving yourself how you are. Stories about how you are a wonderful person, how you are making positive changes in your life. Stories that make you feel good not bad. Even subtle stories have the ability to make or break us. Stop the negative subtle…shoot for positive subtle and work your way up from there!
Showing posts with label weight loss. Show all posts
Showing posts with label weight loss. Show all posts
November 17, 2009
April 28, 2009
The Liquid Diet...It's Not What You Think
How much food do you take in without even realizing it? Most of us would be amazed and shocked to find out how many calories and how much fat are in a lot of our favorite drinks. When trying to lose weight, sometimes we focus so much on what we are eating that we forget about what we are drinking. Here are a few examples for you to keep in mind:
- Grape soda- 12 oz = 160 calories
- Orange cream soda- 12 oz = 189 calories
- Cola- 1 cup = 136 calories and 9 teaspoons of sugar
- Champagne- 1 cup = 200 calories
- Eggnog-1 cup = 343 calories
- Sweetened lemonade- 6oz = 395 calories
Your local Seattle-based coffee shop, to remain unnamed, has at least 10 drinks with over 500 calories and ranging from 17-29 grams of fat in each one. That is just crazy to use that many of your daily calories and fat on a drink!! They have several dozen other drinks that range from 200-500 calories also.
Dairy Queen's large chocolate milkshake has 1140 calories and 33 grams of fat or how about a large chocolate malt with 1320 calories and 35 grams of fat. The ONLY thing on their entire menu that has more calories is the large cookie dough blizzard. Even the small chocolate shake has 560 calories and 15 grams of fat. They do havea medium mister misty with 290 calories and no fat.
And for those of us looking forward to some nice weather, a barbeque and a little margarita keep in mind, a 6 oz margarita has 168 calories. But let's get real, ones you order in the restaurant are probably 3x as big. That means, you are "spending" a whopping 504 calories for one drink. Ummm, reality check, if you're on say a 1500 calorie diet....that was an entire meal!
February 11, 2009
When the Simple Life Isn't So Simple
Weight loss and getting healthy isn't just about your body. It's about everything in your life...especially your brain (and yes I know it's part of the body!). Things have to shift in your brain to make this process work. Let's explore one thing that can affect this shift...what do you do when a seemingly great friend turns out to a) not be the person you thought they were, b) not bring anything positive into your life, or c) all of the above? Now, note, I said friends. Family is a whole different story.What is the acceptable way to deal with these situations? I personally have moved and not provided a forwarding address. It's a totally passive way of dealing with it. That particular friend was never mean or aggressive towards me...rather it was all about her, never about me. And, we all know, it's about me! But seriously, I had discussed, or at least thought I had discussed how I felt about the friendship. Apparently, she didn't get it. So in keeping with simplifying my life, I decided not to maintain that friendship.
How many people can you maintain close friendships with? Really. Think about that one for a minute. You can "know" a lot of people but how much energy can you or are you willing to expend maintaining close personal friendships? And before you freak out, realize that it's okay not to be best buds with everyone you meet.
If people aren't bringing joy into your life, then don't have them in your life. And, I don't mean they can't share their problems with you, or that you can't share your problems with them. I mean, do they give you the love and support that you give them. Or, is it one-sided?
It's okay to move on. If you're looking for those things that make your life more full and enriched, that friend is probably not the right one for you. Sometimes the simple life just isn't that simple!
February 9, 2009
Below 200!
First of all, "Happy Birthday to me!" Okay, today is my 28th birthday. It's amazing how age gives a person a little perspective. It's not like I have a ton of perspective but I wanted to share what little perspective I do have. Today is the first time in the last 14 years that I have officially weighed less than 200 lbs. As my "present" the scales said 199 this morning!
What's the perspective?
Well, at 14 I was so much bigger than all the other girls in my class. I was in fine shape...for an adult. At 14, I told myself I was a big, fat cow. At 28, I know I'm hot...smokin' hot as Rachel says!
The other perspective, perhaps the even more important perspective?
For so many years, I had told myself there was no way I was going to be able to lose weight and get into shape. By telling myself that, I literally gave up. I ended up gaining so much more weight. I also gave up on other things in my life. Everything just seemed so hard. Now, I realize that if I can lose 52lbs maybe those other things that I thought I could never do are actually possible! One of those things was riding 41 miles on my bike in a single day last September. Here's what I called it then: that "Thing" (yes it's thing with a capitol T) that you never think you could ever do. We all have at least one "Thing" if not more.
So while this post is a brag post for me, it's also an opportunity for you to realize and think about what your "Thing" is. It may not be weight loss for you. What is it that is stopping you? Please take some time and really think about it. And, know, it's not always quick and certainly not easy but it can be done!
What's the perspective?
Well, at 14 I was so much bigger than all the other girls in my class. I was in fine shape...for an adult. At 14, I told myself I was a big, fat cow. At 28, I know I'm hot...smokin' hot as Rachel says!
The other perspective, perhaps the even more important perspective?
For so many years, I had told myself there was no way I was going to be able to lose weight and get into shape. By telling myself that, I literally gave up. I ended up gaining so much more weight. I also gave up on other things in my life. Everything just seemed so hard. Now, I realize that if I can lose 52lbs maybe those other things that I thought I could never do are actually possible! One of those things was riding 41 miles on my bike in a single day last September. Here's what I called it then: that "Thing" (yes it's thing with a capitol T) that you never think you could ever do. We all have at least one "Thing" if not more.
So while this post is a brag post for me, it's also an opportunity for you to realize and think about what your "Thing" is. It may not be weight loss for you. What is it that is stopping you? Please take some time and really think about it. And, know, it's not always quick and certainly not easy but it can be done!
February 3, 2009
Struggles, Temptations, and Splurges
Ever have this problem? One of the hardest aspects of losing/maintaining weight for me is not splurging and giving into cravings! And when I do give in, not letting it turn into days/weeks of bad eating and not exercising. I have really been struggling with this lately and am trying to conquer it.
For the last month or more I have been letting myself repeat this vicious circle that I have created. Every week I start out by eating healthy and exercising daily which is what I know is successful for me. This lasts for 3-4 days and during this time I usually lose 6-8 pounds. Then for one reason or another, I give in to temptation the last few days of the week and don't exercise which in turn causes me to gain all the weight back that I lost earlier in the week. I know that my lack of willpower is what is causing me to re-live this situation over and over again but I just haven't completely figured out how to successfully resist these temptations. We all know there will be temptations in life but learning to deal with them properly is the difference between success and failure.
In my situation, I let a number of things steer me off course. If I know that we have plans for dinner out or any sort of special occasion that is going to be an excuse to eat badly, I either turn that whole day into a "splurge day" or turn several days into "splurge time". This is where my problem lies. If I could just be bad for the one meal or even just the one day, I would probably be ok. Portion control has never been my strong suit and this issue relates directly to that in my opinion. Once I start, it is really hard for me to stop and get back on track.
I can look in the cupboard and see all of these unhealthy things to eat and not really even want them. As long as I don't try them I am usually fine. But, if I happen to give in and have even just one bite of something I shouldn't then it is like the flood gates are open. I proceed to eat every bad thing in there that I have been wanting and think of other foods I have been wanting that I can splurge on since I have already ruined my diet for the day. I know that I am going to feel miserable when I am done and still not feel satisfied but I do it anyways.
I can look in the cupboard and see all of these unhealthy things to eat and not really even want them. As long as I don't try them I am usually fine. But, if I happen to give in and have even just one bite of something I shouldn't then it is like the flood gates are open. I proceed to eat every bad thing in there that I have been wanting and think of other foods I have been wanting that I can splurge on since I have already ruined my diet for the day. I know that I am going to feel miserable when I am done and still not feel satisfied but I do it anyways.
This is a constant battle for me and one that I am working extremely hard to try and conquer. I know there will always be temptation and that it is going to take sheer willpower to successfully defeat it. Weight loss isn't ever easy and there is no magic pill or surgery that is going to change that. If anyone else shares these same struggles, I would love to hear your take on them and your advice on how you handle temptation. What causes you to backslide? Share your thoughts in the comments!
January 29, 2009
THE SKINNY ON: FAT- UNDERCOVER
(He give a smashing performance and wears a first-class disguise! I'm portraying fat as a he because I cannot fathom it being a female...why would we terrorize/victimize ourselves in such a fashion. Nope it's a deceptive male...but not all fats, like men, are bad ;-)
Ever hear the term FAT-FREE, LOW-FAT, LIGHT, REDUCED FAT, 1/2 THE FAT, 1/3 THE FAT, 99% FAT-FREE, 99.9% FAT-FREE (seriously, who are you fooling with the 0.01%?), NONFAT, DIET, LOW SUGAR, REDUCED SUGAR, NO SUGAR (and the list goes on AND on). If so you're definitely standing under the umbrella of dupery (so I made that word up but I used the root word of dupe; an easily deceived person; person who functions as the tool of another person or power).
All of these terms were created by food companies for one major purpose: to SELL their product! Approximately 200 million Americans, including our children, are overweight. In 2000, the Department of Health and Human Services estimated the overall annual economic costs of obesity in the US to be $117 billion and that was 9 years ago. So, you can do the inflation math. Americans spend an estimated $40 billion per year on diet-related products alone. Guess who literally wants a piece of that money pie? Everyone in the "weight loss" business; fitness companies, food companies, pharmaceutical companies, etc. So that's why the rest of us have to become educated about the choices we make about what to put in our bodies. This is the only body we're given. We've got on shot to use and maintain it.
The truth? Most fat-free or low-fat foods are high in processed sugars, dangerous artificial sweeteners, low in fiber, and contain MSG. As you eat these processed foods, the acid in your stomach dissolves them very quickly.
It's like trying to fill a sink that has no stopper! The MSG causes insulin production so you are hungry an hour later, making healthy weight loss very difficult (if not impossible).
The result? You consume excess calories and your body stores them as fat.
Many people consume larger quantities of low-fat or nonfat foods than they do of regular foods, thinking they will break even, which they do not. Or, they rationalize that because they're eating some low fat or nonfat foods, they can eat larger servings of foods that are not low in fat. Focus on adding more fresh fruit and vegetables to your diet. These foods are good for you, are essentially fat-free, and because of their fiber have a high level of satiety.
"The bottom line, according to Frechman: Don't put too much faith in products labeled fat-free at the expense of making smarter decisions about portion size, your overall diet, and the amount of exercise you get, which are the real keys to a healthy weight." : Frechman, Ruth, M.A., R.D., dietitian in Los Angeles; spokeswoman, American Dietetic Association
One of the Answers
Truthfully anyone can lose weight and many do. However, a much smaller percentage of people lose and keep off the weight for good. When you eat fewer calories than you burn you will lose weight. Following any eating plan that reduces your calories will result in weight loss.
Keeping weight off however requires more than calorie cutting; it requires changing your behavior. You can throw all the money you have at weight loss, but you will not have permanent weight loss unless you change and strengthen the organ between your ears.
Your brain is the most important body part in your weight loss efforts. With any addiction, if you simply take away the object of addiction you have not solved the problem. A drug addict is not cured simply by going through detox. An alcoholic is not cured by being deprived of alcohol. Taking food away will cause temporary weight loss but lasting change requires a change in the way you think about food.
My cousins and I and many others are living proof that when you change your mind about weight loss you are on the way to lasting behavior change and a healthy lifestyle. I'm not saying it's not going to be tough or challenging or that you won't have bad days, but it is possible to achieve permanent success. Look at Mandy's story...rock on couz, rock on!
Resources:
http://www.meriter.com/
http://www.articlesbase.com/weight-loss-articles/eating-organic-and-whole-foods-will-help-you-lose-weight-458857.html
Ever hear the term FAT-FREE, LOW-FAT, LIGHT, REDUCED FAT, 1/2 THE FAT, 1/3 THE FAT, 99% FAT-FREE, 99.9% FAT-FREE (seriously, who are you fooling with the 0.01%?), NONFAT, DIET, LOW SUGAR, REDUCED SUGAR, NO SUGAR (and the list goes on AND on). If so you're definitely standing under the umbrella of dupery (so I made that word up but I used the root word of dupe; an easily deceived person; person who functions as the tool of another person or power).
All of these terms were created by food companies for one major purpose: to SELL their product! Approximately 200 million Americans, including our children, are overweight. In 2000, the Department of Health and Human Services estimated the overall annual economic costs of obesity in the US to be $117 billion and that was 9 years ago. So, you can do the inflation math. Americans spend an estimated $40 billion per year on diet-related products alone. Guess who literally wants a piece of that money pie? Everyone in the "weight loss" business; fitness companies, food companies, pharmaceutical companies, etc. So that's why the rest of us have to become educated about the choices we make about what to put in our bodies. This is the only body we're given. We've got on shot to use and maintain it.
The truth? Most fat-free or low-fat foods are high in processed sugars, dangerous artificial sweeteners, low in fiber, and contain MSG. As you eat these processed foods, the acid in your stomach dissolves them very quickly.
It's like trying to fill a sink that has no stopper! The MSG causes insulin production so you are hungry an hour later, making healthy weight loss very difficult (if not impossible).
The result? You consume excess calories and your body stores them as fat.
Many people consume larger quantities of low-fat or nonfat foods than they do of regular foods, thinking they will break even, which they do not. Or, they rationalize that because they're eating some low fat or nonfat foods, they can eat larger servings of foods that are not low in fat. Focus on adding more fresh fruit and vegetables to your diet. These foods are good for you, are essentially fat-free, and because of their fiber have a high level of satiety.
"The bottom line, according to Frechman: Don't put too much faith in products labeled fat-free at the expense of making smarter decisions about portion size, your overall diet, and the amount of exercise you get, which are the real keys to a healthy weight." : Frechman, Ruth, M.A., R.D., dietitian in Los Angeles; spokeswoman, American Dietetic Association
One of the Answers
Truthfully anyone can lose weight and many do. However, a much smaller percentage of people lose and keep off the weight for good. When you eat fewer calories than you burn you will lose weight. Following any eating plan that reduces your calories will result in weight loss.
Keeping weight off however requires more than calorie cutting; it requires changing your behavior. You can throw all the money you have at weight loss, but you will not have permanent weight loss unless you change and strengthen the organ between your ears.
Your brain is the most important body part in your weight loss efforts. With any addiction, if you simply take away the object of addiction you have not solved the problem. A drug addict is not cured simply by going through detox. An alcoholic is not cured by being deprived of alcohol. Taking food away will cause temporary weight loss but lasting change requires a change in the way you think about food.
My cousins and I and many others are living proof that when you change your mind about weight loss you are on the way to lasting behavior change and a healthy lifestyle. I'm not saying it's not going to be tough or challenging or that you won't have bad days, but it is possible to achieve permanent success. Look at Mandy's story...rock on couz, rock on!
Resources:
http://www.meriter.com/
http://www.articlesbase.com/weight-loss-articles/eating-organic-and-whole-foods-will-help-you-lose-weight-458857.html
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