I'm a busy person. You probably are too. You know the drill: work, home, family, social life, hobbies, interests, etc, keep all of us pretty busy. Today's blog is to talk about how to stay on plan even when we are very busy people. I know I may sound like a broken record, but the common denominator is to plan, plan plan everything you need to do in order to stay on your diet.
Shopping: I plan out my grocery shopping every week and schedule a once a week trip to the store. I know my plan so well, that I just go about the store and get what I need for the week. But the important thing is to plan this out. Since I have the attitude that my diet plan is my job, it is just a part of my job requirement. Consider developing a master shopping list to use and then, add things you might need for a new recipe or some new product.
Cooking: On my day off, I set myself up for the week. I cook things I need and freeze them if necessary. I wash and cut up any vegetables, fruits and organize snacks I need for the work week. The thing is to have your food in the house and readily accessible.
Going out to eat: A lot of people are busy and go out to eat quite a bit. When you know you are going out to eat, go online and look at the menu ahead of time. This way, you may pick your food out in advance and have a plan ahead of time. This reduces the chance of ordering something that is off the diet. This also helps to plan for substitutions if needed.
Order food grilled, roasted, baked or steamed, with dressings or sauces on the side. Order salads with no tortilla chips or croutons and with salad dressings always on the side. Since I follow a lower carb diet, I order extra veggies or a salad in the place of a starchy side. Also, ask for a box at the beginning of the meal and put half of the entree inside to take home ahead of time.
If you must order from a fast food place, make the best attempt to order a healthier food choice.
Exercise: to get my exercise in, I have to plan it out. I like to go to the gym because I like the professional machines and free weights there. If your schedule prohibits you from getting to the gym or if you do not like to go to a gym, have a plan to work out at home. There are many dvd's to put on and got music? Dance around the house for your exercise. You can plan to get outside too, for a walk, jog, a bike ride, or a hobby or activity that makes you move. Endless possibilities, but try to make them fun!!
A little extra planning, scheduling meal preparations, exercise and making your diet a lifestyle instead of a short term weight loss effort is key to your long term dieting success. Preparation and planning are essential to successfully meet your weight loss goals. By preparing as much as possible ahead of time you will never even miss less than excellent habits and choices, as you go about your busy life!
Tuesday, January 25, 2011
Monday, January 17, 2011
Develop a Mindset for Dieting Success
There are many diet programs available which are all designed for weight loss; yet, it is my belief one must dig deep inside and find inspiration when undertaking, and then continuing to follow a diet plan. What is that mysterious factor that ensures people will be successful when beginning and staying on a diet?
I have come to realize a big part of diet success is as much in our head as our body. It is the cultivation of a mindset that is an important deciding factor for anyone to succeed. With the proper mindset, anyone can be successful, especially during the initial phase of a program.
Success is contingent upon our thinking, or our mindset, when deciding to stick with a diet. It is my theory, when we can get our mind to be determined about success, then the body follows!
Here are some suggestions for developing a diet success mindset. I have used these points to foster my own personal dieting success.
-Always align your thinking with the positive, what you can have or do, instead of thoughts of restriction, resistance, or lack.
-Watch your associations with food by making new, healthier associations with your choices. One example is to make a healthy change by using your mind to associate a burger with a salad, instead of a burger and fries. Do this automatically and on a continual basis.
-Have an open mind to change. If you have not done so already, make the commitment to start a diet plan. Sign up at the gym, or do some kind of exercise you have not done before. And, make it fun!
-Always think in terms of self-confidence and worth as opposed to self doubt and fears. A great mantra is, I Can Do It. be in this mindset all the time!!
-Make it your mindset that your diet is your lifestyle and let people know this is the new you.
My mystery for success is that I finally found a diet plan that works for me. I want to keep on going with this plan because it makes my life better on a physical, emotional and personal level. What is your mystery? What have you found (beyond the obvious, for health, appearance) that really makes you commit to a plan? What are the deep reasons that keep you on track? I do want to know!! Share with me your thoughts on your success mindset in the comment section here! Thanks. Lynn
I have come to realize a big part of diet success is as much in our head as our body. It is the cultivation of a mindset that is an important deciding factor for anyone to succeed. With the proper mindset, anyone can be successful, especially during the initial phase of a program.
Success is contingent upon our thinking, or our mindset, when deciding to stick with a diet. It is my theory, when we can get our mind to be determined about success, then the body follows!
Here are some suggestions for developing a diet success mindset. I have used these points to foster my own personal dieting success.
-Always align your thinking with the positive, what you can have or do, instead of thoughts of restriction, resistance, or lack.
-Watch your associations with food by making new, healthier associations with your choices. One example is to make a healthy change by using your mind to associate a burger with a salad, instead of a burger and fries. Do this automatically and on a continual basis.
-Have an open mind to change. If you have not done so already, make the commitment to start a diet plan. Sign up at the gym, or do some kind of exercise you have not done before. And, make it fun!
-Always think in terms of self-confidence and worth as opposed to self doubt and fears. A great mantra is, I Can Do It. be in this mindset all the time!!
-Make it your mindset that your diet is your lifestyle and let people know this is the new you.
My mystery for success is that I finally found a diet plan that works for me. I want to keep on going with this plan because it makes my life better on a physical, emotional and personal level. What is your mystery? What have you found (beyond the obvious, for health, appearance) that really makes you commit to a plan? What are the deep reasons that keep you on track? I do want to know!! Share with me your thoughts on your success mindset in the comment section here! Thanks. Lynn
Friday, January 7, 2011
8 Habits to Develop for Successful Weight Loss
"First we make our habits, then our habits make us"
- Charles C. Noble
Since being on my diet plan for the past 15 months, I have noticed that I have developed healthier habits in my life because of this plan. I think that following a weight loss plan of one's choice is a great undertaking; however, there is more to consider than just going on a diet. Behaviourally speaking, when you do something over & over again, that thing becomes habitual. It is beneficial to cultivate healthy habits when you want to lose weight. Today's blog has a focus on developing eight healthy habits that will go hand and hand with your weight loss goals and plans.
1. Variety: I have found that I tend to eat the same thing for breakfast every morning. I don't mind that, but I feel it is a better habit to add variety to your menu. I have started to do this more and now it is becoming something I do all the time. One new thing I tried is jicama, a root like vegetable that has taken the place of potatoes for me. I'm also looking at new recipes in cookbooks to make sure I add more variety into my diet.
2. Food Log: I'll tell ya, I really don't like to do a food log, or food diary. I have gotten into the habit of writing everything I eat down and at what time I eat. Since I am on a plan where timing of foods is important, a food log keeps me on track. I also add water and vitamins taken and if I exercised to the log. To see this down on paper helps me to see how I am doing.
3. Planning: I cannot tell you how important it is to get into the mindset of planning. Weekly menus, grocery shopping, a time schedule and having what you need on hand is crucial to staying on plan. Also, plan to have a mindset of what you are to do if you find yourself going out to dinner, at a party or are traveling. Fostering good habits of planning will save you from sabotaging you and your diet.
4. Substitutions I am on a lower carb diet. I make food substitutions all the time. I make them at home, at restaurants and events. For example, I have sauteed spinach instead of pasta at Italian restaurants. I automatically say no rice, bread, potatoes, etc (may I have extra vegetables instead?) when dining out! This has become a second nature habit!!! This habit comes easily to me because I have been on this particular plan for such a long time now. I'll be truthful; I never had this kind of control in the past. I see now as I developed these habits, it just comes so naturally.
5. Healthy choices: I make the choice to exercise, to stay on my plan, to use truvia (sweetener) instead of sugar. I make my own salad dressings. I choose leaner meats and cheese than those higher in fat. I choose to live a healthy lifestyle because I know how good it feels to live this way.
6. Patience: Believe me, I'm not on any lose weight quick plan. I have developed the habit of patience to stay the course, slowly winning this race! I used patience to figure out this weight loss plan. I follow it religiously and can see and feel the results.
7. Exercise: I have learned that I need to exercise to lose weight. I make myself do it. It has become my "force of habit" to exercise more than I ever have in my life. I'll let you in a secret....I really don't love to exercise! But Nike tells me to "Just Do It" So I do what Nike says!!!
8. Long Term Lifestyle: I fully believe the diet plan I follow is my long term lifestyle for the rest of my life. I guess I said "I do" because I'm fully committed to my plan and I habitually do not waiver. I have made it my habit to follow the plan without cheating nor going off track. And, I do take this one step at a time, one day at a time.
It is my hope you can recognize the importance of developing good habits for your weight loss journey and begin to implement them in your daily life. I know the importance of changing bad habits into a good, healthy way of life changed my life and I know the same can happen for you.
- Charles C. Noble
Since being on my diet plan for the past 15 months, I have noticed that I have developed healthier habits in my life because of this plan. I think that following a weight loss plan of one's choice is a great undertaking; however, there is more to consider than just going on a diet. Behaviourally speaking, when you do something over & over again, that thing becomes habitual. It is beneficial to cultivate healthy habits when you want to lose weight. Today's blog has a focus on developing eight healthy habits that will go hand and hand with your weight loss goals and plans.
1. Variety: I have found that I tend to eat the same thing for breakfast every morning. I don't mind that, but I feel it is a better habit to add variety to your menu. I have started to do this more and now it is becoming something I do all the time. One new thing I tried is jicama, a root like vegetable that has taken the place of potatoes for me. I'm also looking at new recipes in cookbooks to make sure I add more variety into my diet.
2. Food Log: I'll tell ya, I really don't like to do a food log, or food diary. I have gotten into the habit of writing everything I eat down and at what time I eat. Since I am on a plan where timing of foods is important, a food log keeps me on track. I also add water and vitamins taken and if I exercised to the log. To see this down on paper helps me to see how I am doing.
3. Planning: I cannot tell you how important it is to get into the mindset of planning. Weekly menus, grocery shopping, a time schedule and having what you need on hand is crucial to staying on plan. Also, plan to have a mindset of what you are to do if you find yourself going out to dinner, at a party or are traveling. Fostering good habits of planning will save you from sabotaging you and your diet.
4. Substitutions I am on a lower carb diet. I make food substitutions all the time. I make them at home, at restaurants and events. For example, I have sauteed spinach instead of pasta at Italian restaurants. I automatically say no rice, bread, potatoes, etc (may I have extra vegetables instead?) when dining out! This has become a second nature habit!!! This habit comes easily to me because I have been on this particular plan for such a long time now. I'll be truthful; I never had this kind of control in the past. I see now as I developed these habits, it just comes so naturally.
5. Healthy choices: I make the choice to exercise, to stay on my plan, to use truvia (sweetener) instead of sugar. I make my own salad dressings. I choose leaner meats and cheese than those higher in fat. I choose to live a healthy lifestyle because I know how good it feels to live this way.
6. Patience: Believe me, I'm not on any lose weight quick plan. I have developed the habit of patience to stay the course, slowly winning this race! I used patience to figure out this weight loss plan. I follow it religiously and can see and feel the results.
7. Exercise: I have learned that I need to exercise to lose weight. I make myself do it. It has become my "force of habit" to exercise more than I ever have in my life. I'll let you in a secret....I really don't love to exercise! But Nike tells me to "Just Do It" So I do what Nike says!!!
8. Long Term Lifestyle: I fully believe the diet plan I follow is my long term lifestyle for the rest of my life. I guess I said "I do" because I'm fully committed to my plan and I habitually do not waiver. I have made it my habit to follow the plan without cheating nor going off track. And, I do take this one step at a time, one day at a time.
It is my hope you can recognize the importance of developing good habits for your weight loss journey and begin to implement them in your daily life. I know the importance of changing bad habits into a good, healthy way of life changed my life and I know the same can happen for you.
Sunday, December 26, 2010
Beyond the New Year's Weight Loss Resolution
"I'm in it to win it"
-Geno Auriemma, head coach, UCONN Huskies Women's Basketball team
With the coming New Year, a typical New Year's resolution is to lose weight, go on a diet. My blog entry today is to give some motivational pointers to go beyond the resolution. We must push and inspire ourselves to make that commitment, then go beyond it.
It sure would be nice to have a motivating coach, one who pushes us harder and further to be the best we can possibly be in order to keep us on track, stay inspired and committed to our diet and healthy lifestyle. For most of us; however, sticking to that healthy lifestyle is a personal thing that only we can do for ourselves. We need to be our own coach!
Here are some inspirational points to consider for your New Year diet resolutions:
- Find that thing inside you that drives you to succeed. What is the real reason to commit?
-Become your own mentor who completely cares about and believes in you.
-Have high expectations of yourself, your goals and ambition.
-Stay focused on your weight loss plans and get it done.
-Be your own leader, no one else is going to do it for you.
-When your resolution is not going easy, reach deeper inside yourself and make it happen.
-Expect greatness from yourself and maintain a level of excellence to do well with your plan.
-Continue to plan things out and stay organized with your healthy goals. Pave your path.
-Always move forward and keep your plans rolling.
I believe when we put emotions behind our weight loss and health goals, we develop a mindset that cannot be beat. This winning combination inspires us to continue to step up to the challenge and take the prize of a better life!
With regard to my weight loss, I'm proud to say I'm a loser; yet, I am in it to win it. Are you in?
Have a Happy and Healthy New Year.
-Geno Auriemma, head coach, UCONN Huskies Women's Basketball team
With the coming New Year, a typical New Year's resolution is to lose weight, go on a diet. My blog entry today is to give some motivational pointers to go beyond the resolution. We must push and inspire ourselves to make that commitment, then go beyond it.
It sure would be nice to have a motivating coach, one who pushes us harder and further to be the best we can possibly be in order to keep us on track, stay inspired and committed to our diet and healthy lifestyle. For most of us; however, sticking to that healthy lifestyle is a personal thing that only we can do for ourselves. We need to be our own coach!
Here are some inspirational points to consider for your New Year diet resolutions:
- Find that thing inside you that drives you to succeed. What is the real reason to commit?
-Become your own mentor who completely cares about and believes in you.
-Have high expectations of yourself, your goals and ambition.
-Stay focused on your weight loss plans and get it done.
-Be your own leader, no one else is going to do it for you.
-When your resolution is not going easy, reach deeper inside yourself and make it happen.
-Expect greatness from yourself and maintain a level of excellence to do well with your plan.
-Continue to plan things out and stay organized with your healthy goals. Pave your path.
-Always move forward and keep your plans rolling.
I believe when we put emotions behind our weight loss and health goals, we develop a mindset that cannot be beat. This winning combination inspires us to continue to step up to the challenge and take the prize of a better life!
With regard to my weight loss, I'm proud to say I'm a loser; yet, I am in it to win it. Are you in?
Have a Happy and Healthy New Year.
Thursday, December 16, 2010
Tuesday, December 7, 2010
Every So Often "Shake" Up your Exercise Routine
So, I'll admit it, I'm not any expert on exercise routines. To be honest, I exercise not because I really, really want to go to the gym, but I do exercise regularly because I have to do that for my health. I do; however, want to know more about exercise so when I'm in the gym, I'm getting the most out of my time spent there. I talk to the professional trainers there and my spouse is a former Bodybuilding Champion, so I feel I get good, practical advice from helpful people. My blog entry today is to share that with you and tell you about my latest crazy time at the gym.
Here are some exercise tips for getting the most out of your time spent working out.
-Whether you go to a gym, workout at home or take a walk or run, do that at least 5 times a week for 30 mins.
-If you have been doing the same workout over and over again for the past several months, your body will start to get used to it and the workout benefit will not be as great.
-If you are a beginner, change up your workout routine about every 6 weeks. This resets your body, because, as I said above, if you are doing the same thing all the time, you will not see as much change as you would like to see for your efforts.
-If you are more advanced, change up your workout every 4 weeks.
-Find new ways to make your exercise routine FUN!!! And some suggestions are:
1. Partner up with a workout buddy.
2. Go out and play sports like tennis, golf, cycling. Make this activity a social thing.
3. Find a hobby that requires physical exercise. I am an extreme winter water metal detectorist
and I'm getting excellent exercise while finding cool treasures!
4. Use your TV to workout to DVDs, dance to music on your Ipod or dance CDs.
5. Get exercise and relax at the same time by taking a walk or run in nature, ie, in the woods, at a
park or at the beach.
6. Go to a group fitness class with a good instructor who is enthusiastic and knowledgeable.
The last point I make, go to a fitness class, is where my funny story comes into "play" I decided to "Shake" up my exercise routine and I had been hearing people talk about how much they liked their Zumba classes. Now, Zumba is a dance fitness program created to combine Latin and international music with dance in an effort to make exercise fun. At my gym there are Zumba classes as part of the membership. Last night, I got up the courage and took my first class. Let me tell you, it was fun, I loved the music, but I felt like I was Lucy in the I love Lucy Show. You know, when she would try to sneak into Ricky's show routine and totally mess up the act!!! Yes, that was me!!
Nevertheless, I tried something new, found that I liked it, could laugh at myself and literally did "Shake" up my exercise regime! So, everyone get out there, do something new and get a jump start on exercise, even before the New Year.
Here are some exercise tips for getting the most out of your time spent working out.
-Whether you go to a gym, workout at home or take a walk or run, do that at least 5 times a week for 30 mins.
-If you have been doing the same workout over and over again for the past several months, your body will start to get used to it and the workout benefit will not be as great.
-If you are a beginner, change up your workout routine about every 6 weeks. This resets your body, because, as I said above, if you are doing the same thing all the time, you will not see as much change as you would like to see for your efforts.
-If you are more advanced, change up your workout every 4 weeks.
-Find new ways to make your exercise routine FUN!!! And some suggestions are:
1. Partner up with a workout buddy.
2. Go out and play sports like tennis, golf, cycling. Make this activity a social thing.
3. Find a hobby that requires physical exercise. I am an extreme winter water metal detectorist
and I'm getting excellent exercise while finding cool treasures!
4. Use your TV to workout to DVDs, dance to music on your Ipod or dance CDs.
5. Get exercise and relax at the same time by taking a walk or run in nature, ie, in the woods, at a
park or at the beach.
6. Go to a group fitness class with a good instructor who is enthusiastic and knowledgeable.
The last point I make, go to a fitness class, is where my funny story comes into "play" I decided to "Shake" up my exercise routine and I had been hearing people talk about how much they liked their Zumba classes. Now, Zumba is a dance fitness program created to combine Latin and international music with dance in an effort to make exercise fun. At my gym there are Zumba classes as part of the membership. Last night, I got up the courage and took my first class. Let me tell you, it was fun, I loved the music, but I felt like I was Lucy in the I love Lucy Show. You know, when she would try to sneak into Ricky's show routine and totally mess up the act!!! Yes, that was me!!
Nevertheless, I tried something new, found that I liked it, could laugh at myself and literally did "Shake" up my exercise regime! So, everyone get out there, do something new and get a jump start on exercise, even before the New Year.
Saturday, December 4, 2010
During this Holiday Season: Plan to Stay on Plan
The Holidays are now upon us. It is a time to celebrate with family, friends and food. I know a number of people who have been working on losing weight this past year or have even started a new diet just before the holidays. If you have been working on your weight loss plan, you may want to plan to stay on plan and not sabotage your weight loss goals during the holiday season! By making a commitment to yourself and your health, you can enjoy the holiday season and celebrations without abandoning your weight loss goals. I know I plan to stay on plan, so here are some points to consider while celebrating the holidays and sticking to your healthy lifestyle:
-Don't think diet, rather think about eating healthier and your choice of weight loss plan is simply your lifestyle.
-Tell your friends and family you are working at a weight loss goal. Help them better understand your choice of foods and the reasons why you are eating healthier.
-Eat before going to a holiday celebration or party. Most likely, you will be less likely to be hungry and fill up on snack foods, sweets and drinks.
-Reduce or avoid alcohol . Instead, drink plenty of water or sparkling water with lemon or lime.
-Prepare or bring low-fat, healthier dishes to gatherings or parties.
-Avoid skipping eating before the big holiday meal. You don't want to be starving and then make the choice to eat sweets and other unhealthy foods.
- Relax and enjoy the joy of the holidays. If you do cave, and have desserts, for example, just get right back on track, right back on plan.
-Do keep up your exercise regime. It will help you maintain your weight loss, give you more energy and help you to deal better with any holiday stress. Exercise will keep your focus to stay on plan with your weight loss goals.
During this holiday and gift-giving season, give yourself the greatest gift of all, the gift of health and well-being and make it your joy to stay on plan.
-Don't think diet, rather think about eating healthier and your choice of weight loss plan is simply your lifestyle.
-Tell your friends and family you are working at a weight loss goal. Help them better understand your choice of foods and the reasons why you are eating healthier.
-Eat before going to a holiday celebration or party. Most likely, you will be less likely to be hungry and fill up on snack foods, sweets and drinks.
-Reduce or avoid alcohol . Instead, drink plenty of water or sparkling water with lemon or lime.
-Prepare or bring low-fat, healthier dishes to gatherings or parties.
-Avoid skipping eating before the big holiday meal. You don't want to be starving and then make the choice to eat sweets and other unhealthy foods.
- Relax and enjoy the joy of the holidays. If you do cave, and have desserts, for example, just get right back on track, right back on plan.
-Do keep up your exercise regime. It will help you maintain your weight loss, give you more energy and help you to deal better with any holiday stress. Exercise will keep your focus to stay on plan with your weight loss goals.
During this holiday and gift-giving season, give yourself the greatest gift of all, the gift of health and well-being and make it your joy to stay on plan.
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