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Lose Weight and Keep It Off" Edition of Your Health Success ezine
May 08, 2017
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Health Report: Women Who Lose Weight and Keep It Off
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Optimum Health Tip:Breakfast Ideas:
Pre-planning the breakfast meal can make the usual morning hassles run much smoother
Use ingredients such as whole grains, low-fat dairy and protein and fruits and veggies to ensure a healthy and tasty breakfast to tide you over until lunchtime
A good idea for an easy prep breakfast which can be grabbed at the last minute before you leave in the morning include baked oatmeal, a great source of fiber and a good tool for lowering cholesterol.
Find a good variety of recipes and prepare them ahead.
Use your blender to whip up delicious fruit smoothies using fresh fruits such as bananas, mango and blueberries.
Add extra nutritional value with veggies such as cucumber and yogurt or coconut milk to make it creamy.
Bagels are exceptional breakfast choices. Make or add low-fat spreads to enhance the flavor and nutritional value or add an egg, spinach and turkey bacon to make it tasty and filling.
"The art of healing comes from nature, not from the physician. Therefore the physician must start from nature, with an open mind."
"It's so important to realize that every time you get upset, it drains your emotional energy. Losing your cool makes you tired. Getting angry a lot messes with your health."
REPORT: "Women Who Lose Weight and Keep It Off"
The worst part of going on a diet is the fear that you won’t succeed long-term. Most women can go on a diet for a short amount of time and see positive changes, but most of them yo-yo the excess right back on.
We need to look at those long-term success stories and try to emulate their regimen so that the odds of you having to label yourself a “diet failure” are slim to none.
What’s important isn’t the number of Pds you lose, because even if it’s 1,000 – that won’t matter if the end result is that you continue engaging in bad habits that pile the weight back on.
Instead of celebrating your weight loss, it’s time you started celebrating your commitment to implementing good habits in terms of nutrition and movement.
Healthy eating and exercise can’t be something you do for a month or a year – it has to be something you adopt long-term.
Because it’s forever, and you don’t want to live in misery, you need to learn more about moderation and let go of your guilty conscience when it comes to calling certain foods “bad” or deeming yourself a “failure.”
Most women who lose weight and keep it off for good don’t set goals they know they won’t be able to achieve.
Saying you need to lose 70 p'ds by next month isn’t just unrealistic, but it’s not healthy, either.
Your body wasn’t meant to burn fat that fast. The harder you push it, such as limiting yourself to too small of a calorie count, the more stubborn your body will be in hanging onto the fat stores you have because it feels like it’s in starvation mode.
Your metabolism could also be sluggish at first, especially if you’ve been sedentary for a long period of time.
You need to give it time to get revved up so that it’s burning fat for fuel at a faster pace, and that doesn’t happen overnight.
You have to learn to be okay with slower weight loss because that’s the kind that will stay gone for good.
The tactics you’d have to employ to whittle away the pounds rapidly are the ones that drive you insane to the point of quitting your diet.
Awareness of Hunger Cues
Women who are able to lose weigh permanently are those who stay aware of their mission. It’s not about obsessing over dieting.
Those are the ones who go on a program like Weight Watchers and suddenly their entire identity revolves around that diet plan and nothing more.
Women who are aware of their hunger cues learn how to adopt the great habit of not eating when they’re not hungry.
It’s a prevalent problem with women who are overweight – eating out of boredom or for emotional reasons.
If you want to be aware of your hunger cues, create a scale that you can identify with like this:
0 = so miserably stuffed you almost feel sick
1 = full
2 = not hungry
3 = you could eat something
4 = stomach is growling
5 = starving and have gone way too long without food
You want to eat whenever you’re between a 3 and a 4.
You want to stop eating when you’re at a 2 – no longer hungry.
Most women don’t even know what hunger feels like anymore because they never truly let their bodies get to that point.
They simply eat when it’s time. They also eat whatever size portion is served up on the plate.
Part of being aware of your hunger cues is about knowing when to stop eating what’s on your plate.
You’ve probably heard that it takes 20 minutes for your brain to become aware of how full you are, so eat slowly or you’ll go over without knowing it for awhile.
It’s harder when you’re eating out at a restaurant to quit eating because after all, you’ve just paid for that meal and it’s more special than something you make at home (to some).
Just get a to go box or be okay with the fact that you can have this food again some other time.
Moderation, Not Abstinence
The last sentence above is what this is all about. When many women go on a diet, they have an all or nothing mindset.
Once you’re on that diet wagon, it means any “cheating” is a diet failure.
What kind of language is that – this is life! There are many foods in the world and none of them should be banned if it’s what you enjoy.
The key to losing weight long term is to take the moderation approach. Have cake and ice cream when you want it – but stick to your hunger cues.
And with guilt out of the picture, you won’t tend to binge on things you feel like you have to give up another day.
Listening to your hunger cues and making all foods okay gives you the freedom to lose weight over time without feeling deprived, without panicking and being upset when you “cheat,” and without neglecting one of our favorite pastimes – eating.
Yes, many people will tell you that food should be for nourishment alone.
That’s all well and good – but we can’t deny that we’ve grown up accustomed to making meals a part of our traditions.
We have special holiday meals, potluck dinners with friends, and comfort foods that we enjoy cooking for our own loved ones that are passed down in a family recipe book. And there’s nothing wrong with that!
The minute you vow to give up your favorite foods for good is the minute you sign a death warrant for your diet success.
You’ll be concentrating on what you’re giving up, not what you’re gaining through better health habits.
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REPORT: "Women Who Lose Weight and Keep It Off" cont:Non Food Rewards
Women who lose weight and keep it off know how to reward themselves for all their hard work. They don’t lose 5 p'nds and then plan a trip to their favorite restaurant to celebrate!
That’s a recipe for disaster because it enables you to binge during the meal instead of continue making progress with your positive habits.
Instead of meal rewards, find ways to appreciate your efforts that don’t involve food. Sometimes it can cost money, but it doesn’t always have to.
Here are a few ideas for you to consider:
· Manicure/pedicure (or even a new polish at the store if funds are tight)
· New outfit (to match the pounds shed – or one new item if you’re budgeting)
· New technology gadget (can be small or big)
· Day of rest and no work (no cleaning, cooking, etc.)
· New book (and a day spent browsing the shelves at Barnes and Noble)
· Go see a movie (new blockbuster or $1 movie if funds are tight)
· New fitness toy (Kinect fitness game, for example)
· Something for a hobby (knitting, pottery, or maybe even a class for something)
Your rewards need to be a symbol of your own interests. Don’t go see a movie your spouse wants to see (but you can’t stand) if it’s supposed to be your reward.
Wait until you can see one that will be a pat on the back for all your hard work.
Ability to Ignore Influence
Sometimes, the ones we love most can be some of our biggest obstacles when it comes to losing weight.
Friends and family mean well (you assume) – and most do! But not everybody goes about I the right way or has the best intentions at heart.
Reasons for the sabotage of your diet plans can be varied.
Here are some of the most common ones:
· The loved one doesn’t want to be left behind. They don’t want to be overweight while you’re continually losing.
· They feel they know better than you do. Your sensible plan of moderation and hunger cues isn’t going to sit well with most family and friends who have been brainwashed into thinking hardcore deprivation is the only way to go.
· Think their harping is helping. The more they nag, in their minds, the better off you’ll be and the less likely you’ll be to “fall off the wagon.”
Most of the time, they don’t know they’re sabotaging you. They offer you fat-laden candy and meals in a joking manner, not realizing it’s hurtful to you that someone you care about would try to make you fail.
Just as you don’t want others pressuring you to diet their way, don’t do the reverse and turn into someone who does nothing but talk about how much weight she’s losing.
Don’t lose the rest of your identity to become “the dieter.”
There’s more to you than what the scale says – and if you notice you’ve become obsessed with losing weight and can’t find anything else to talk about, it’s time to step back and find yourself again.
Don’t harp on other people to begin the diet plan you’re on. If they ask, feel free to share your success tips with them!
But forcing it on someone is just as bad as those who sabotage you and try to get you to quit your diet.
Movement, Not Exercise
One of the worst parts about embarking on a weight loss plan (aside from making nutritional changes where we can’t eat nothing but junk food) is that we have to start moving our bodies.
The key to long term weight loss success you experience will work better if you enjoy adding movement throughout your day.
It shouldn’t be something you dread and want to find excuses for.
Here are a few ideas to get you off the couch and into the world, burning calories while having fun:
· Kinect Video Games
· Ice or Roller Skating or Roller Blading
· Sports (basketball, softball, boxing, running)
· Laser Tag
· Trampoline jumping
You can find combinations of these fun movements, too. For instance, Dance Central on Kinect has you dancing to your old favorites and new hits in the comfort of your living room – so inclement weather won’t even affect you!
You want to prevent boredom whenever you add an exercise regimen to your weight loss efforts.
Not many people enjoy the thought of hopping on a treadmill day after day, watching the same scenery.
It’s much more fun (and better for your body) if you switch things up and change your routine so that it’s anything but routine in your life.
Swim when it’s warm and sunny, stay inside and dance when it’s raining, hop on the trampoline with your kids sometimes or take them to laser tag and run around the fields or complex all day.
Losing weight for the long haul means it can’t be something you don’t enjoy.
It’s important that you be allowed to eat foods you love, that you’re not chained to an exercise bike week after week, and that you celebrate your efforts and have fun so that you never even consider going back to your old ways.
Check out our online guide here if you have questions about the amount of calories in food you are eating.
I also have a brief outline in this section about our Herbalife Weight Loss Plan (Open page with password:WT )
You can also learn more here about morbid obesity if you have a serious weight challenge to overcome.
And I am happy to help you personally to achieve your weight goals... Remember, that is what I DO as a nutritional consultant!
We hope you found this report helpful to you and that you will put the content to good use for improving your health and wellbeing.
Learn more about improving your general health by getting better Nutrition for your Cells
We also have a free report that you can download when you are there about this subject!
We wish you well in your search for healthy diet solutions and your movement towards better health in all areas.
Contact Us if you would like a free private consultation with us about your health online.
To open page linked to below just enter WT in the password box on the page.
Warren’s Notes :I have been working with nutrition products for over 25 years now and that gives the chance to look back and have a bit more perspective on things.
Originally, sometime last century, I took over my family photographic business in a small town in country Australia.
We were photographers: doing weddings and portraits and all of those things and we had a retail business with camera sales and film processing and picture framing etc.
It was a busy life and marrying and having 4 children made it even busier.
As time passed though I found myself working harder and harder to financially just stay in the same place. It seemed I needed to keep doing more, and adding new things to my business, just to keep the staff paid and the bills sorted.
Then there was a change with the imminent emergence of digital photography and I knew that was going to fundamentally effect my traditional business.
I began looking at other options for additional income streams and when a friend rang me to talk about nutrition and nutrition products I checked it out.
I was fit and strong, training martial arts as I have said, but I was always tired. I’d been tired all my life so it seemed normal to me. Now I think that this was some form of Chronic Fatigue Syndrome (CFS) but back then I had no idea about any of that.
I tried the nutrition supplements, used a full program, just to see what they were like. Normally, using serious nutrition supplements, people feel a difference in energy levels after they start after just a few days. For me it was a few weeks (again indicating CFS).
Then one day I was up in the morning reaching for a shirt in my cupboard and I froze in shock. I realized that I could not remember getting out of bed! That was just stunning as all my life I had needed to force myself to wake up and to get up. I could not remember ever just waking and getting on with the day.
After 25 years now of not having the energy problems I realize what a massive difference to my life getting involved with nutrition has made.
Over the weeks to come I’ll talk more about this in this ezine about the story that grew out of being involved with nutrition products and working with them and also about the things I have learnt, the things that I have seen.
I’ll also be able to write about other things that having energy has allowed me to do (last year I visited my 50th country and, God willing, there will be a lot more places to see in the future).
For now, I will just welcome you and thank you for taking the time to read through this.
Remember, any time you want to learn more about anything in this ezine, or just need a chat about your health, drop me a line and I'll email back as soon as I can, and if you leave your phone number I'll even call you back on my dime!
Have a Laff!HOW TO KNOW WHETHER OR NOT YOU ARE READY TO HAVE CHILDREN
Smear peanut butter on the sofa and curtains. Place a fish stick behind the couch and leave it there all summer.
Obtain a 55-gallon box of LEGOs (or you may substitute roofing tacks). Have a friend spread them all over the house. Put on a blindfold.
Try to walk to the bathroom or kitchen. Do not scream because this would wake a child at night.
GROCERY STORE TEST
Borrow one or two small animals (goats are best) and take them with you as you shop.
Always keep them in sight and pay for anything they eat or damage.
Obtain one large, unhappy, live octopus. Stuff into a small net bag making sure that all the arms stay inside.
Obtain a large plastic milk jug. Fill halfway with water. Suspend from the ceiling with a cord. Start the jug swinging.
Try to insert spoonfuls of soggy cereal into the mouth of the jug, while pretending to be an airplane. Now dump the contents of the jug on the floor.
Prepare by obtaining a small cloth bag and fill it with 8-12 pounds of sand. Soak it thoroughly in water
At 3:00 p.m. begin to waltz and hum with the bag until 9:00 p.m. Lay down your bag and set your alarm for 10:00 p.m.
Get up, pick up your bag, and sing every song you have ever heard. Make up about a dozen more and sing these too until 4:00 a.m.
Set alarm for 5:00 a.m. Get up and make breakfast. Keep this up for 5 years. Look cheerful.
Take an egg carton. Using a pair of scissors and pot of paint, turn it into an alligator.
Now take a toilet paper tube and turn it into an attractive Christmas candle. Use only scotch tape and a piece of foil.
Last, take a milk carton, a Ping-Pong ball, and an empty box of Cocoa Puffs. Make an exact replica of the Eiffel Tower.
Forget the BMW and buy a station wagon. Buy a chocolate ice cream cone and put it in the glove compartment. Leave it there.
Get a dime. Stick it into the cassette player. Take a family size package of chocolate chip cookies. Mash them into the back seat.
Run a garden rake along both sides of the car. There, perfect.
PHYSICAL TEST (Women)
Obtain a large bean bag chair and attach it to the front of your clothes.
Leave it there for 9 months. Now remove 10 of the beans.
PHYSICAL TEST (Men)
Go to the nearest drug store. Set your wallet on the counter. Ask the clerk to help himself. Now proceed to the nearest food store.
Go to the head office and arrange for your paycheck to be directly deposited to the store. Purchase a newspaper. Go home and read it quietly for the last time.
Find a couple who already have a small child.
Lecture them on how they can improve their discipline, patience, tolerance, toilet training and child's table manners.
Suggest many ways they can improve. Emphasize to them that they should never allow their children to run wild.
Enjoy this experience. It will be the last time you will have all the answers!
Feel free to download and share the social media image below - ENJOY!
If you have any questions or would like to have direct contact to discuss anything related to this page, nutrition products or working with the nutrition industry then please send a note through the Contact Us form here on The Health Success Site
And you can also learn more about me on my profile page here: Warren Tattersall
Thank you for joining us this week, I hope that you have found some extra motivation and inspiration to achieve lifetime optimal health!
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