Diet Guide Info - Diet and Health Blog » Weight Loss

5 Calorie Slashes to Lose 1 Pound a Week

admin — Wed, 01 Feb 2012 14:00:18 +0000

Theoretically, weight loss happens when you take in less calories than you burn off . Of course, nothing in life is quite this simple, but keeping this notion in mind throughout the week is important. You might be surprised at how quickly you shed those last few unwanted pounds using these 5 diet tips. Continue reading…

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5 Calorie Slashes to Lose 1 Pound a Week

Adding Structure

admin — Mon, 23 Jan 2012 19:28:40 +0000

(I made lemon and raspberry jam pancakes this weekend! Check out my other blog, Beautiful Layers , for the easy recipe.) This week I’m adding a little more structure to my weight loss efforts. I feel like I’m getting the hang of my new, no-binge eating habits and now I’m ready to add exercise and a weekly weigh-in. This week my goal is to do four hours of cardio and one hour of strength. On Friday’s I will post my exercise tally and on Sunday’s I will do a weigh in. I feel good about this. I also want to start adding outfit posts on a regular basis. I want to do this to push myself to get dressed on busy at home days, and also to track my weight loss through photos. So there’s that! How was your weekend? Things were pretty quiet around here. Lots of cooking and working on projects.

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Adding Structure

Brain Over Binge: Part 2: What I’m Learning

admin — Wed, 18 Jan 2012 18:08:39 +0000

Tomorrow makes one week since I started reading and implementing the tools of Brain Over Binge . In that week I’ve come to realize a few things that are helping this process: 1) Not every urge or feeling means something. I used to believe that all of my urges and feelings were me, that by not acting on them I was somehow denying myself and being unauthentic to who I am. And on some small level, I already got this. Denying every feeling is uncomfortable and often the only thing I’m fighting is the feeling or urge in and of itself, not the actual thought or feeling. Here’s an example: Sometimes I over think situations and my relationships with people. Often I find myself truly not understanding the motives of a person and examining them. I mull over every detail in frustration until I feel nauseous and agitated. This is especially true when I believe their actions are wrong, hurting me or themselves. These thoughts take over my mind and I gave them freedom to take over. I do this so often that is became comfortable and familiar, like a bad habit. Like eating 10 cookies. But now, I’m acknowledging that sometimes I just default and it doesn’t mean anything about me or the other person. Not every thing needs attention, examining, or confronting. Sometimes I just need to achnowledge the feeling and move on. This is the same with the urge to eat more. Those urges are not me, but sometimes it’s confusing to know the difference because I’ve learned to give weight to them in my own, evolved voice that reasons and sides with the urges. This is what they sound like: You already ate that cookie, you might as well eat all of them and start over tomorrow. Your breakfast wasn’t perfect you might as well eat everything you want for the rest of the day. You’ve been so good these past few days, you can slack off today. You didn’t lose any weight today, might as well throw in the towel and get serious tomorrow. 2) I do not need the scale right now. It’s true, eating less usually results in weight loss, but not always and not every single day. Logically I understand this. I know that a few days before my period I hold on to water. I know that exercise makes me hold on to water as well. I know that salty foods make me hold on to water. I don’t want to use the scale as an excuse or motivator right now. So today, I’m taking it out of the bathroom. 3) Finding my voice. One of the biggest challenges right now is finding my higher voice and listening to it. My higher voice is logical and doesn’t want to binge. It doesn’t want to keep eating or make myself sick. It wants me to succeed and move forward and grow. But sometimes it tries to justify and encourage my urges and feelings that aren’t me, my animal voice. It’s helpful for me to have a clear idea of what I do want on a very basic level so that I can easily access this information. It’s also helpful to have it written down and handy. Sometimes I can honestly convince myself that I want to binge, that it’s who I am, but I know better. 4) Knowing the difference between overeating (or eating too much) and binge eating. This one is very personal and looks different for everyone. This topic is covered a lot in Brain Over Binge . People who do not have any sort of binge eating disorder, eat too much on occasion. Having a second cookie, another slice of pizza, or seconds is not binge eating. Sometimes I simply eat more than what I need and that’s all it is. To me, at it’s heart, binge eating is eating that is in excess. If it interrupts my life or causes me to be unhealthy, it is binge eating. I have never eaten as much in one sitting as the author of Brain Over Binge, but that doesn’t mean that my excess or binge eating hasn’t caused health issues like obesity or disrupted my life by over taking my thoughts and actions. 4) Practice makes semi-perfect. Changing my mindset is taking work. It’s taking practice and meditation. It’s not always a huge struggle because I’m not fighting my urges, I’m just sitting with them, but it’s still new to me. I still fear that I can’t do this or that I’m fooling myself. I still hear the words of therapy and self-help books ringing in my ears that I need to fix my life or find fulfillment or get over depression or find self-esteem. Everday isn’t perfect, and I’m becoming okay with that. I’m just riding it out. It’s been helpful to create mantras of self-talk written down and handy. It’s also helpful knowing that my urges cannot access my movement and that I always have the choice to binge or not. It’s totally up to me. I know that it isn’t going to be easy at first, and I’m prepared for ups and downs, but I know it doesn’t have the be the biggest struggle in my life.

Lose 7 Pounds by Ditching Mayonnaise

admin — Tue, 17 Jan 2012 14:00:52 +0000

When working on weight loss we are often told to avoid all creamy sauces and condiments. But, you ask, “Mayonnaise is just eggs and oil, right?” We know eggs and some oils are considered healthy foods in moderation, so why then is mayo on the do not eat list for weight loss? Continue reading…

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Lose 7 Pounds by Ditching Mayonnaise

How to Keep New Year’s Resolutions All Year Long

admin — Thu, 29 Dec 2011 14:09:38 +0000

Have you thought about your resolutions for for the new year yet? For the majority of people, weight loss and getting healthy is the number one goal. Why is it that we make this resolution over and over again every year? This year, it is time to be able to stick to your resolution. Come next December, let’s resolve to stay fit and healthy together. Continue reading…

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How to Keep New Year’s Resolutions All Year Long

The No-Bread Diet: Common Sense or Fad?

admin — Tue, 27 Dec 2011 14:00:53 +0000

Over and over I hear people say that they are cutting out bread in order to lose weight. But, what about all those other sources of carbohydrates? Don’t they matter too? We can’t simply cut out bread and expect it to be the key to weight loss, can we? Continue reading…

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The No-Bread Diet: Common Sense or Fad?

How to Stop Smoking Without Gaining Weight

admin — Fri, 18 Nov 2011 14:00:29 +0000

A weight loss patient came to me venting her frustrations over weight gain after she quit smoking. She was at her breaking point and ready to start smoking again to get the extra weight off. Smoking is the last thing you want to do to try to maintain a healthy weight. Even if your weight might be normal, your overall health is suffering. Continue reading…

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How to Stop Smoking Without Gaining Weight

Minus 50 to 29

admin — Tue, 15 Nov 2011 17:34:37 +0000

This post has been a few weeks coming, I’ve been nailing down exactly what I want to say and my plan. It’s been awhile since I’ve made any concrete weight loss goals on this blog, and I’m ready to make it happen. I want to lose 50 pounds for my 29th birthday on March 14th. That’s exactly four months, 16 weeks, and 111 days. 50 pounds for me, at my weight is totally reasonable, and of course, if I lose 40, that is reason to celebrate, but 50 is what I’m aiming for. I’ve shied away from making weight loss goals public, because there is a little part of me that worries that people will think I’m setting myself up for failure and give me advice to just have other smaller or slower goals. To be reasonable with myself. I want to get into it and make it happen. And not just in a way that will only work short term. While I was visiting Dole, I had the opportunitiy to stop over at the California Health and Longevity Institute which was incredible. If I ever have a spare few thousand, I’m high tailing it to California for a thorough health assessment. During my time there, I was given an hour-long healthy life consultation with a nice lady named Claudia. Before I even sat down she had read my blog and had printed out notes for me. She was ready. I told her that I struggle with consistency in my life, in all ways. I get really excited and then I drop everything. The tool that she gave me to keep going, was so simple, yet powerful. She told me that when I have the strong desire to drop everything and flee, to ask myself how much can I do? For example, can I exercise for five minutes? If I can, to do just five minutes. Or one minute. Whatever I can do, to do it. I told her that I struggle with that in two ways, 1) not thinking it’s enough and 2) feeling like I was tricking myself into doing more even though I said just five minutes. And then she told me something, that was a huge “a’ha!” moment for me… It’s not about the five minutes of exercise for the sake of getting in exercise. It’s the act of doing something when I didn’t want to. She assured me that after doing this several times, I would build up confidence and the habit of doing things when I didn’t want to. And then I got it. I struggle with lasting changes because I never get to the point of them becoming a habit. I feel like I have to go big or go home, and when I can’t give 100% I don’t try at all. She said that when I go out and run-jog-walk for an hour, I’m setting myself up to come up with a thousand excuses on days when I can’t wrap my head around an hour spent exercising. That mentally, if I can’t do my best everyday, that I can’t do it at all, and it sets me back and I feel like a failure. I want a weight loss goal again. I want to delve into the mode and make it happen. I’ve been coasting along with eating well enough, and exercising when I feel like it, but it’s not getting me anywhere, because I don’t have a goal. I do believe that weight loss is a result and not a goal, but having some numbers to reach for is motivating. 50 pounds, would put me at the lowest weight this blog has ever seen. It will mean smaller clothes and more mobility. It also means getting our photos taken professionally again. I told Josh I’d like to have our pictures taken every 50 pounds that I lose. I’m getting to a place where it’s now or never. I refuse to enter my 30′s as an obese woman. I just cannot do that. I deserve more. My plan of action is to count calories using MyFitnessPal, Lorriebee and restarting the Insanity program (with days of zumba, strength and running outside when it’s nice). As always I will use this blog to track my progress through photos, what I’m eating, daily thoughts and struggles and celebrations.

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Minus 50 to 29

Not Losing Weight on a Very Low Calorie Diet?

admin — Tue, 11 Oct 2011 14:00:25 +0000

Many dieters think the lower the calories and the greater the exercise, the faster the pounds will shed. This is not usually the case. It is easy to make the mistake of eating too few calories while working on weight loss. This can leave you feeling frustrated, irritable, fatigued, and let down by your efforts. Continue reading…

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Not Losing Weight on a Very Low Calorie Diet?

Eat The Foods You Love Diet

admin — Fri, 23 Sep 2011 14:00:21 +0000

Have you ever thought about eating everything that you want to and still being able lose weight? I am sure many of us have, but we all know what we need to do. For weight loss, we need to focus on fruits and vegetables and limit our overall calorie intake. But, what if you could still shed some pounds while eating foods you enjoy? Continue reading…

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Eat The Foods You Love Diet