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2.) Review your life! Find out what's eating you! I WAS (keyword) such an emotional and stress eater. By identifying the stress or boredom (yep, guilty of boredom eating just because there was nothing else to do) triggers I take that few minute window where the "emotional cravings" put me at risk to munch and if I'm home, journal, go out and pull some weeds in the yard, play with the dogs, get on the treadmill, create more home projects to keep busy....... ANYTHING but sit on my butt, unhinge my jaw and feed my face! 3.) Clean out your environment: house, car and office. If you cant control the desire to stop and get that fast food, drink and/or donut chart an alternative route to the office.... even if you have to go to work two blocks away via China! ;) 4.) Be AWARE of triggers and cues that make you reach for food. I am repeating myself on this list because the 8th key for me can be summed up in one word. AWARE! By becoming AWARE of your internal dialogue... AWARE of your feelings... AWARE of your environment... AWARE of your triggers... AWARE of the foods you eat... AWARE of incorporating exercise and proper form and making exercise as much a habit to you as breathing... AWARE that you surround yourself with friends and family who will support you and have your best and most healthy interest in mind. Tell mom to love you with hugs and kisses..... not fat foods and desserts! 5.) Flax seed (keyword: SEED buy it in its most potent form and grind it as you use it. The benefits of this small seed are incredible: These are the benefits in a "nutshell": The National Cancer Institute has identified flaxseed as a food with potential cancer fighting properties. This has been shown to be beneficial to hormone sensitive cancers, such as breast and prostate cancer. Also, according to the US Department of Agriculture, flaxseed contains 27 identifiable cancer preventative compounds. Weight Loss, Cholesterol - Flaxseed promotes weight loss, healthy cholesterol levels, aids in healthy digestion, and promotes healthy glowing skin. Heart Disease - Lowers the risk of heart attack and stroke by helping to keep the arteries free of plaque and cholesterol. Diabetes, Blood Sugar - Hinders the development of Type II diabetes. Exerts favorable effects on blood sugar level and insulin activity. Aids in circulation. Colon Cleansing - Gently cleans the colon by sweeping away harmful health-robbing compounds and toxic build-ups. 1/4 cup of flaxseed contains 20 grams of fiber! Fiber is an extremely important part of our diet. The average persons diet consists of only 8.75 grams of fiber per day. Between 25-30 grams of fiber per day is recommended as an aid in the prevention of coronary disease and certain forms of cancer (breast and of colon). Immune System Enhancement - Known to enhance the immune system which protects us against vast numbers of chronic diseases. The most potent form of flax seed is in it's freshly ground state. I buy it in bulk at my health food store (you can buy it pre packaged but it's like $2.00 for 8 oz whereas buy it in bulk for about .89 cents per pound!) keep the seed in an airtight container and ground in a coffee grinder (to get it in its finest state) per use. This takes about 30 seconds of extra effort but the benefit of using it freshly ground is worth it. There is so much benefits to this small seed I had to share the Cliff's Notes Version and beg of you to incorporate this into your diet! My staple breakfast is an EAS protein shake (1 gram carbohydrate, 3 tablespoons of flax seed meal (freshly ground) and a fruit serving - blended together) 6.) Dont obsess about treats - 3 bite rule OCCASIONALLY then pepper it down. If you crave something to the point of obsession when you do finally go for "a bite" you'll inhale the whole thing. If you're at home and you take three bites get rid of the remainder immediately. (Preferably your environment won't include temptation foods of any kind so unless it's your birthday or Christmas you shouldn't have "poo poo treats" in your home) Don't let temptation foods sit in front of you. If you're at a restaurant and take three bites...... pepper it down, immediately takes away the subconcious desire to nibble while it sits in front of you until the waiter/ress can remove it from your presence! :) I have got to be a charter member of Chocoholics Anonymous. I HAD to have my chocolate fix especially around the time I laid an egg. I haven't eaten more then a kisses worth of the real chocolate nor do I miss it. I get my chocolate fix in my protein drink OR protein bar every day and it is all that I need. Again, read labels. There is a huge difference in the quality of drinks and bars. The best that I have found are EAS protein shakes (1 gram carb) has the BEST flavor, best nutritional bang for the buck. The best bar in my opinion are the Dr. Atkins meal replacement bar. 7.) Strength training burns fat 24/7. You don't have to bleed from your eyes to get good results. Work your muscles..... fatigue your muscles.... don't burn them out. This not only causes injury but also if you're so sore you don't want to go back in the gym, well, you won't! Three sets lower weights, higher reps! I do back/biceps/abs one day..... lower body next set and chest/triceps/abs on the third day of strength scheduled for the week. 8.) CIRCLE OF SUPPORT - like minded folks that can keep you on track. Again, if you're an alcoholic you don't hang out at a bar. You do what you have to do with the people who love and support you. Just be aware of those subtle saboteurs, even those that are closest to you may unintentionally tell you to "eat just one" it's not going to hurt. If they cared about the transition in your life they wouldn't offer it in the first place. Tell them to back off. Don't give up or give in. 9.) Don't be tied to the scale numbers - measure weekly when you weigh! Inch loss means more to me then pounds! I lost the least amount of weight (3 1/2 lbs during the initial two weeks of the weight loss challenge) 28.2% of America voted me least deserving to stay in the Dr. Phil weight loss challenge and would have voted me out. What they didn't take into account was that the numbers appeared VERY low I had lost 8 lbs of fat and GAINED 7 1/2 lbs of muscle mass. With a mere 3 1/2 lbs reflected on the scale I went from a size 18 to a size 14. Today I remain at goal weight at 142 lbs. I am a size four. The last time I was at 142 lbs prior to the challenge and learning to incorporate strength training into my life, I was at a size 10. My get real weight goal when the challenge began was 145 lbs. My get real size goal was.... size 8 or 10....... NEVER could I have conceived the possibility I could be a size 4 at this weight or this age (44). I am more fit at 44 then when I was when I was doing gymnastics in high school! Diet and exercise...... what a potent life giving combination! 10.) Green Tea - Double bag - double the fat burning benefits AND anti-oxidant benefits. Try to change from coffee to green tea.... drinking water and green tea throughout the day. Four cup (8 bag) minimum is part of my daily lifestyle still. 11.) (CLA)Conjugated Linoleic Acid reduces abdominal fat. Two grams daily. 12.) Blueberries - best fruit for you. 13.) Read labels-"No" hydrogenated oils at ALL! Hydrogenated is just a process taken to extend the shelf life of a product. You may as well take vegetable shortening and inject it directly in your veins. One word of caution. Even some of the so called "healthy meal replacement items" list hydrogenated or partially hydrogenated oils in their list of ingredients. Put it down like it's poison..... keep reading labels and be selective. Just because it says healthy, fat free or low carb does NOT a good for you product make! 14.) Have ME time! If you are selfish for just a short amount of time you'll be rejuvinated and refreshed to deal with the rest of your day and/or evening events. Unwind, take care of yourself first. Save your green tea bags. Let them cool and lay back and chill out with a couple over your eyelids. Enjoy the anti-oxidant benefits of the tea and save a bunch of fundage on the expensive creams! Take that time to meditate. When things get so frustrating or crazed (as it often does) and I think I'm going to lose it key 8 (AWARENESS) kicks in and whatever is happening thats my time to listen to my stress management cd from Dr. Lawlis. I could not have made it (I am NOT exaggerating through the Extreme Makeover journey or the destruction of our office building by a fire at a building we shared a common wall with, had I NOT had this cd. I listened to it as many as four times per day when anxiety and stress were intolerable. This cd worked for me during the challenge and makeover and still works for me today. 15.) Never do cardio followed by strength training. If you MUST do cardio first leave six hours before beginning a strength training session. This increases your cortisol (stress) levels. Also, if you do cardio first you are taking up to 15 minutes to warm up and get into the "fat burning" mode. So, if you are doing 30 minutes of cardio you are getting 15 minutes of fat burning. Strength training burns fat 24 hours a day seven days a week. The only way to burn fat while you sleep is incorporating weight training in your exercise routine! There is NO magic pill that will burn fat while you sleep! Plus if you follow a session of weight training with a session of cardio your body is already warmed up and you get the cardiovascular benefit as well as the additional time in fat burning mode in your cardio routine. 16.) If you CRAVE that soda train your body to drink sparkling water. I drank up to 3 or four diet drinks per day. It took me all of one week to get over the "whoa is me I wanna soda to drinking sparkling water. 17.) Do not eat 3 hours before bed. Your body is doing one of two things while you sleep. 1.) It either heals itself from the damages you put your body through during the day or 2.) Your body is digesting food all night and if you do this night after night, month after month, year after year, your body is constantly digesting foods at night and not healing and the losing healing benefit builds up and so do the aging, wrinkles, illnesses, etc.) So along with the three bite rule remember the three hour rule! 18.) No "white" flour, potato's or rice and sugar - White starches turn into sugar which is stored as fat. Also, if the bread just says "wheat" bread it's an enriched white flour. Always look for Whole wheat breads.... better yet.... whole grain. 19.) Drink WATER - 96 oz! 20.) Always keep a BEFORE picture with you at all times. When the overwhelming desire for a "Ding Dong" hits you look at that picture and say to yourself........... "Self..... you want to venture down that road again? Is that Ding Dong worth another dimple on your left thigh?!!!!" I think NOT! |
