Friday, December 18, 2015

How I've been losing weight....

Here are some tips that I am using to help me lose weight. If you have any questions, please let me know.

1. Portion control – This one can be kind of tricky. The first thing to know is how to measure your food. Some people use food scales, some use measuring cups. Those are good tools, what I usually do is instead of using a full size plate, I use a smaller one, since my stomach has shrunk so much, I know that using this method will fill me up. I usually eat 3 main course meals a day, in smaller portions than I used to. And two very small snacks a day. For snacking, I try to eat fruits, vegetables, nuts, granola, yogurt, stuff like that. Nothing too heavy, because if I eat too much I get sick to my stomach. It takes time for your body to adjust, so take it in small strides. For example, eat about one spoonful less of what you normally eat when you're using a serving spoon. Eventually you will be able to eat less and be full.

2. Do NOT skip meals. Whatever you do, do not skip meals. You will end up being more hungry and eating a lot more if you skip eating. Even if you can snack on something small and healthy, you don't feel as hungry when it comes to meal time.

3. Drink plenty of water. If it's hard for you to drink water because maybe you don't like the taste, then flavor it with fresh fruit. You can find fruit infused water recipes online. I try to drink at least 8 small cups of water a day, but I end up usually drinking more. Especially if I am very active during the day.

4. Physical activity. Now this one is tricky. It's different for everyone on what their physical activity can be. The first thing I want you to do, is talk to your primary are Physician and ask them what level of activity you can do. If you suffer with physical illnesses like I do, don't worry about going to the gym or working your body to exhaustion. What I do is I try to do chores around the house or take a walk outside. As long as your body is moving, then that's considered exercise. Even my Doctor agreed with me on that. In the summer time, I do aquatic exercises. I go into the pool for about 30 minutes to an hour and just do different exercises. This is a great way to get started, and you don't feel really sore the next day. After I am finished in the pool, then I spend about 15 minutes in the spa, if you have one available to you.

5. Eat more fruits and vegetables. I know you probably hear this one a lot. If you're afraid you won't feel satisfied on that alone, don't worry, you're only human. Start out small and work your way up. Even if you can eat at least one piece of fruit or vegetables for that day, that's a good start. Try to infuse the fruits and vegetables into your recipes. Or even as a snack.

6. Junk food. This one was very hard for me at first. Now, I know a lot of other coaches say, no stay away from it. Well, I don't agree. I will sometimes, now that means once in a great while, eat something that isn't so healthy for me, if I do, I use the portion control system. For example, let's say I go out to eat and I order a burger and fries. I will eat half of the burger and half of the fries and then take the rest home for another day. This way I don't deprive myself of the foods I love but I also don't over do it. If you feel you want something sweet to eat and you are absolutely craving chocolate, don't feel you have to give it up all together. What I do is I will buy those Hershey's miniatures, and I will eat 2 or 3 pieces, at the most when I want something sweet. I am able to have my cravings but I don't have to worry about messing up my diet, because I'm not dieting. I am just eating smarter. I've tried diets in the past, honestly, they don't work. You get tired of eating the same thing all the time and you give up if you don't see results. And I never saw results if I was dieting. So I decided to approach it differently.

7. Get a weight loss buddy. This really does come in handy. You don't have to report back to each other or feel ashamed if you “messed up”. Just motivate each other, commend each other on your goals and accomplishments and lift each other up if you do feel you have “fallen off the wagon”. We all are only human and we will have times when we don't feel like cooking or you can't have much physical activity. Don't beat yourself up over it. Just take it all one day at a time.

8. Last but not least, vitamins and raspberry ketones. If you don't want to take a whole bunch of different vitamins, just get a multivitamin. I suggest getting the gummies made specifically for men and women. If you're a women, get the one made for women, if you're a man, get the one made for men. Now the raspberry ketones, you will have to take separately. I take mine every day, twice a day, with my two biggest meals. You will need to take it while you're eating. You can get it very cheap over at WalMart. If you have a grocery outlet or other bargain grocery store, then see if they have it cheaper there but if not, WalMart is the way to go.

I hope this helps you out some. If you all have any questions or want me to do any research for you, please let me know. Email me anytime at:

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