Tag Archives: weight loss

Lose Weight for 2018

Want a New Body for the New Year?

New Year Fitness

Are you like me and gained a little too much during the Holiday Season and want to shed the “winter coat?”  Or, are did you finally set your mind to change your lifestyle to lose weight for medical or personal reasons? Great! Follow my plan and you will be on your way to success! This is how you do it:

Get a plan to get that body you always wanted! Your plan should consist of long and short term goals, such as how much weight do I ultimately want to lose? How much weight do I want to start with as a mile stone? Do I just want to lose weight or do I want to get toned or muscular? Keep the plan simple! Remember the K.I.S.S rule, “Keep It Simple Silly!”

Get your Fat Busting Fire Power ready! Pull your resources. Find yourself a good calorie counter app (there are some for free, such as myfitnesspal, that are FREE!) and use it. Get yourself some simple, inexpensive home gym items, such as a jump rope, a kettle bell, a pair of dumbbells and/ or a medicine ball. Most importantly, Get your mind right and ready to get serious!

Make the time to Treat Yourself with Fitness! Look at your schedule. Busy, right? How much is that stuff that gives you fluff? Time for substitution. What is more important to you? Nice abs or sitting in front of the TV eating ice cream? You and I both get the picture, right? Make yourself more physically active throughout the day, but if you only can get an hour a day, that works!

Bonus Fitness Tip! I have a silly reward system that works for me. I do ten jumping jacks every time I feel like I should be patting myself on the back (I get some, lol!). Try it! It so changes the way you think, act and feel!

Put your Plan into ACTION! Put all your planning into play. Start by easing into a good cardio routine for the first week then start working a awesome weight training regiment into your cardio in the second week. Build from there and ALWAYS have fun doing what you do!

Today is the First day of the New Year! What a better time than NOW to get that awesome body you want? What is holding you back? Get out there and Get some!

Hey Fat Kids Learn to Lose Weight and Feel Fuller and Eat More!

Do you like to eat like me?  Find out how you can still lose weight without starving to death. Learn the three little secrets that you need to know!

If you are anything like me (big boned with a healthy appetite) you might find it hard to manage your weight while not starving all the time.  How many times have you looked at those tiny commercial pre-packaged meals and said, “Who the heck eats like this?  I can eat two of these!”?  Or, how many times have you felt like you were always searching for something to keep you from feeling that gnawing, burning feeling in your stomach from being hungry all the time?  Did water help?  No, I didn’t think so.  I feel your pain, because I live it all the time!  So, for those of us that need to eat, but can pack on the pounds by just smelling food, we need to think smart.  In my journey and knowing my body, I learned a thing or two from experts and through my own experience.  I broke it down to three simple secrets that has worked for me.  Here they are:

Secret One – How to Stay Fuller Longer

I learned this secret in a diet nutrition class from a certified dietician.  The secret was fiber!  Foods high in fiber makes you feel fuller longer.  I ate protein this and ate protein that, thinking protein was the answer.  Wrong!  Your body uses protein as fast as a laser beam, in and out.  Plus protein is calorie rich!  How about drinking water?  Ever drink water to feel full?  How has that worked for you?  I’m full for a minute or two, then continuous trips to the bathroom to pee.  Hydration is super important, but dang it, I’m hungry!

vegetablesThe trick is to eat foods that are high (or higher) in fiber, because your body has to break it down, which takes longer.  Plus, fiber is great for your body.  So, vegetables, grains and legumes are great fiber sources (and less calories too).  Also, try to find breads that are closest to four grams of fiber per serving.  Try substitutions like, kale for lettuce or vegetables instead of potatoes or fries.  Still hungry at dinner time?  Eat more vegetables instead of piling the meats.  Plus, four ounces of vegetables occupy more space in your stomach than four ounces of meat.  So, fiberous foods takes up more room in your stomach, takes longer to break down and has less calories… hmm… the facts says it all.  Wouldn’t you agree?

Secret Two – Stop Getting Fooled Know What Your Are Eating

How do you know what your are eating is what you should be eating?  I learned one interesting thing.  Don’t read the box (advertisements).  Read the label!  OMG, the law allows food manufactures to use “buzz words” to trick us into what they want us to think is “healthy.”  The FDA allows them to say a food is made with “real what ever” if it contains any amount (no matter how little) of the “real whatever.”  How many times you had a drink “made with real fruit juice” and it was just flavored sugar water and a label of unpronounceable ingredients?  FDA allows that if they added just a drop of real juice in their beverage solution, they “technically” made it with real fruit juices.  Shocking right?  Same with breads!  Here is an example of two breads side-by-side made by the same manufacturer.  One is their brown “wheat” bread the other is their white bread.  Examine their labels.  Note their serving size (1 slice), the calories and the fiber per serving (less than 1 gram):

bread labels
So, other than 10 calories, they are basically the same bread!  How can that be?  One is wheat bread, it’s brown.  Well, let me ask you this:  Isn’t bread made with wheat?  So, that is not a lie… (shady, right?) and with a little brown food coloring… Presto!  You now have brown wheat bread!  Geez..

What I find deceptive too is they like to use the “single slice” approach to make the bread appear with “less calories”.  When was the last time you used one slice of bread for your sandwich?  I didn’t think so.  So, what I do is read the labels.  Here is another “healthy wheat bread” from the same manufacturer.  Note the serving size (1 slice), calories per serving (100 cals) and the dietary fiber (3 grams):


Again, one slice?  This is one of those breads with the bigger slices.  So, either you make a bigger sandwich (more calories eaten) or cut the slice in half and get a smaller sandwich (hungry).  So if we cut the slice in half, we get 50 cals and 1.5 grams of fiber per “slice”.  The fiber is better than the first breads above (better than less than 1 gram per slice).  So, the nutrition is slightly better, but the volume is slightly worse… so, there’s the trade off.  You either end up eating more calories or eating less, going hungry.  Dang…

Remember when I said bread should be close to four grams of fiber per serving?  Is that possible?  Of course it is, look for it.  So, I am not really into super dark wheat breads.  So, I found one bread that is light, but gives me a great combination of fiber, volume and calories that I am willing to live with.  Note the serving size (2 slices), calories (130 cals/ 65 per slice) and fiber (3 grams/ 1.5 per slice):









This bread already beats the other breads.  It has less calories per slice, way more fiber and a serving is two slices instead of just one.  Great!  So, I can make a normal-sized sandwich with bread that makes me fuller, longer and with less calories.  Score!  So, I hope this is a great example of the benefit of reading the labels and don’t believe the advertising hype!  This is such an easy step.  You only have to identify the food you like just once!  Awesome right?

Secret Three – Eat More Food Eat Less Calories

What!?  Yep, I said the same thing when I stumbled on this secret concept.  How can you eat more food and eat less calories?  I’m not talking about diet foods that say less calories so I can just eat more of them like a hog.  I’m not talking about processed “fake food” products that visually resemble food because they are so loaded with substitute sweeteners, proteins and other junk.  I’m talking about natural, cheap and healthy food that fills you up and never lets your down!  It is about substituting your foods with other foods you might like.

The trick is to look for food that is not calorie dense and the closest thing to natural (unprocessed).  I drink water with meals.  How about mineral or soda water instead of soda?  How about fruit instead of candy or juices?  Salads instead of macaroni and cheese.  Substitutions like that.  It makes such a big difference.  Since I often eat to feel full, I made the mind shift to eat food like that instead of calorie dense foods.  So, I pile up the fresh or frozen veggies and fruits instead of more meats and starches on my plate.  I also pick fresh over canned and frozen over fresh (there is a reason concerning freshness and nutritional value).  So eating a dinner consisting couple of baked pork chops, sautéed broccoli and mashed yams (with margarine) is about 500-700 calories vs. 1200 calorie dinner at a restaurant.  Amazing right!  Big kid eats and saves on calories!  Score!!


Each of these secrets are effect in losing weight, especially if you like to eat like me.  However, all three of these secrets with their powers combined makes the super ninja of weight loss because you get to eat and still lose weight.

Combine these secrets with a walk every once in a while, just think about that!  Burning calories with a low aerobic workout and not consuming so many calories.  Change is right around the corner, you just got to look.

If you enjoyed this article, please share it!  We also would love to hear your success stories if you used this in your weight management success!

Want to Know How to Avoid Cheat Days?

Knowing how to recognize and avoid cheat days can mean the difference between accomplishing your fitness goals or losing the battle of the “bulge.”  What can you do about it?

Ever hear the old saying, “It’s like taking one step forward and then two steps back?”  What does that mean?  It means to make a small achievement to only go back and fail twice as much you gained, right?  Same is true with cheat days on your diet!  How is that?

I too struggle on giving myself permission to fail.  The yo-yo effect as you might have called it.  I lose a bunch of weight.  I enjoy the feeling of how my clothes feel.  I can even see the difference!  But then I go on vacation or the holidays or special occasions happen.  Boom!  I feel all fatty, bloated and sluggish.  What gives?  I feel so defeated.  How can we avoid that feeling and failure?

Let’s say you wanted to lose one pound per week.  One pound of fat is equal to 3,500 calories.  So, you have to cut 500 calories a day (500 x 7 days) to make your goal, does that sound right to you?  If you wanted to lose more, you cut more.  Makes sense, right?

Now, let’s say you worked hard by working out, changing your diet (water for soda or whatever) and watched religiously what kind of healthy foods you ate for a whole six days.  Then, on day seven, you give yourself “A cheat day”, or as I call it, permission to fail.

Now here is what I want you to realize.  Think of your calories as money.  Every calorie you lose is a “calorie dollar” you earn (losing is gaining in my books!).  So, by a week’s end, you show have at least $3,500 saved up!  Awesome right?  So here’s the kicker… how do you feel about losing that hard earned calorie money?  Not good, right?

So, for every meal that is over your loss, you are paying back.  Losing money (and time)!  Think about it.  You worked hard for those 3,000 calories but on your “cheat day”  you helped yourself to a 1,800-calorie meal.  You just lost $1,800!  You net-earned only 1,200 for the week, not even half a pound!  Your body just absorbs those calories like it always does, uses what it needs and stores the rest as fat.  Sucks right?  I don’t know about you, but I really like to keep what I work so hard for, don’t you?

So, how do we avoid “cheat days” or permission to fail days?  Do you think changing how you view them might make a difference?  Makes sense right?  I would have to agree.

So, let’s stop giving back our hard-earned calorie cash and get rich on success!  Stop giving yourself permission to fail only win.  Adopt a calorie counting method (such as using MyFitnessPal) for all your meals and activities.  It really helps.  I love it and I know you will enjoy it too.

If you found this article helpful, please SHARE with your friends.  Here’s to your success!