Pizza, Moderation And Weight Loss

Funny-Quotes-About-Pizza-Weight-Loss
Anyone relate?

 

 

I ate pizza the other night for dinner. As you sit there downing your morning coffee you might be thinking… “and WHY are you telling me this?”  Hang with me, will you ? I’m not gonna waste your time telling you what I ate for dinner.  I mean it’s relevant for where I’m going so… hold on.

Pizza might be one of those things viewed as “off limits” or “bad” if you fall in that line of thinking for weight loss and overall lifestyle health.  I mean if you consume a lot of it, well, yeah maybe so.

I want to come to you with a perspective I preach about and believe works for anyone wanting to just live life, be healthy, fit, and not obsess constantly over what goes in their mouth.

I hated those days! Thinking of what I could eat and couldn’t eat. Thinking of when I could have food again because I was hungry and ignoring the signals my body gave me to eat.  Feeling guilty if I ate something “bad”.  Eating more than what satisfied my hunger, eating for my eyes and mouth. Worrying about how many calories I may have had or trying to keep total.

Such a miserable way to live, controlled by food in a host of ways.

So along the way, as I’ve shared before, that having an open relationship with food put me in charge of it. Basically it gave me power to make decisions based on what I wanted to do.

Food, was simply, food.  Some of those foods I knew and understood were to be enjoyed in controlled moderation to reach my goals.  Not with held which can bring on those feelings of deprivation that lead to finally eating to much of it or just throwing in the towel.

Healthy, nutritious foods were meant to make up the mainstay of my daily diet.  I learned to eat those the majority of the time.

If I had a celebration or was going out to eat, I already determined what I was allowing myself to have.

With that balance I moved forward. The weight slowly and steadily came off, I enjoyed life and didn’t obsess over how I was eating or not eating.

On a side note, this month marks 8 years since I started this process. I think this might be working 😉

So there’s a lot that goes on not just physically, but mentally as well.

Knowing and understanding that I can have any food I want let’s me make mindful decisions over what I have and when. I’ve learned to think more about what I’m eating and assess it’s importance of going in my body.  I also let go of the “last supper” mentality.

You know what that is right? It’s that attitude that says… “eat all your favorite foods up now ’cause you’re going on a diet and never, ever having them again!”

When you know you can still have your favorite cereal, snack, ice cream or a baked potato you don’t feel the need to consume it all at once.

Pizza. You’re sitting there thinking, where is this going with pizza?  For me now days, that means a piece of pizza with plenty of salad or veggies alongside of it.  I have pizza, and eating plenty of healthy, low calorie, nutrient dense veggies fills me and satisfies my hunger. Because I’ve learned to listen to my body and eat enough to satisfy it but not keep eating because it’s in front of me I’ve basically learned how to have it in small amounts.

No, I don’t feel deprived because I’m not eating more of it.  I love making mindful choices. It’s empowering to choose your food and enjoy it, whatever it is.

Getting on a path to a healthier lifestyle and way of eating involves really learning to be mindful of what you eat, and how much you eat. It means you really learn to listen to those natural God given signals in your belly and follow them.  So often we are simply “trained” to eat at certain times and follow certain social cues instead of just listening to our bodies.

If you are working to lose weight and think you must forego everything you love, rethink that.

Learn to follow a few basic rules or cues from your body

Eat when you’re hungry. Sounds crazy, I know. Just learn to do it.

Eat nutrient dense foods most of the time.

If you choose to have a food that doesn’t perhaps fall in that category, determine what you will allow yourself.  Eat slowly and learn to appreciate what it really tastes like.

Build in veggies with every meal. They are filling and beyond good for you. Not only that you won’t  be tempted to gorge on your pizza or whatever you’re having.

Satisfy your hunger but learn to stop when you feel comfortable. This takes practice, especially if you’ve been used to over eating for a long time. The point is to keep on practicing till you learn to read those signals.  Your body only needs a certain amount of food to deal with it’s hunger. Anything else turns into “head” eating.

These are things that I have slowly learned along these past years. It’s taken practice. Fail, repeat, keep going till it started to feel normal to me.

I think really tuning into your body is huge.  I think it’s also important as I’ve mentioned before, to understand why you eat beyond hunger. Our emotions are a powerful drive for over consumption of food. Learn to identify reasons that make you eat beyond hunger, this will give you a huge advantage if you’re trying to lose weight.

Life is meant to be enjoyed. It’s filled with delicious foods we enjoy. With practice and intentional, purposeful choices you can have all your favorite foods and lose weight too.

Have you learned any tips or tricks that has helped you successfully lose weight and has been sustainable for you ?

Advertisements

Tips For A Healthier You

weeks of fitness

Hello beautiful people of the world =)

As I shared in a previous post, I’m working with a client. A big part of what we’re doing is looking at habits and learning, or re-learning them some of them in regards to behaviors with eating and food.

She is learning the importance of getting meals at balanced times through the day, learning to listen to her body’s natural signals for being hungry ( as well as when it’s comfortably satisfied) avoiding snacking between meals, and focusing on more whole foods.

Whole foods meaning 5 ingredients or less or as close to their natural state as possible. We aren’t being crazy about it, just making it more of a focus.

These are all pretty big things to “re-learn” when you might not be used to eating normally or maybe just grabbing food randomly through the day.  Many people have forgotten or don’t listen to their bodies natural hunger and satisfied signals so these things have to be intentionally practiced.

This week we are taking a look at snacks or extra foods in our day that might be hindering weight loss. My client will be charting pretty much every bit of everything, including any drinks with sugar, alcohol, or anything with caloric value.

She wants to see the scale continue to drop and I want that for her too.

I have her also considering what she is eating at meals. Sometimes stopping with just a little left on your plate is enough to cause more calorie deficit in your day.

And of course, exercise. If you want to get rid of fat, cardio is your friend. Yeah, I know most people hate it.

You sweat. Your heart beats fast. It hurts. It’s uncomfortable. It’s the place you realize that you really are horribly out of shape… which is why it’s so easy to quit… ’cause you don’t like all that.

Don’t quit. Even if you have to work your way up till you can do a full 30 minutes to an hour… you’ll be getting stronger in the process.

Ok… so some tips or suggestions for you … they can be almost painless… and you can drop a few pounds in the process.

Practice eating balanced meals 3-4 times a day ( 4 if you’re more physically active or athletic) eat enough to comfortably satisfy your hunger.

Try not to snack between meals. (when you eat adequately at meals you will find the need to do that will diminish)

Learn to listen to your bodies natural hunger and satisfied signals. Allow yourself to become truly hungry 30 minutes  or so before your next meal.

Try to eat more whole foods ( meaning less stuff out of a box, bag etc)

Be aware of your snacking. To find weak places in your day/week be vigilant and write down everything so you can see where you’re hindering your progress.

Move your body more! Not only is it good for you physically, it’s good for your mental clarity as well.

Learning to listen to your own body and having awareness of how and what you eat are huge steps towards losing weight and getting into a lifestyle change 🙂

goal

The Power Of You

 

 

I was chatting with my client at our weekly meeting when she told me she had thought of contacting me last year, then again, recently.  This is when she reached out to me in response to my announcement of taking on a client.

She was tired of where she was at and was ready to start making changes in herself, the biggest one being to lose weight.

She had a question that she wanted to ask me, something she had wondered about.

In her battle of start a diet, get discouraged, quit, feel guilty, go back to old patterns and habits ( ’cause those are comfy for all of us) her question was…

“What made you “get it” ?”

She was asking what had clicked in me and been the turning point that I kept on going, didn’t quit and give up and walk away from doing it. How had I kept at it and lost weight ( and kept it off)?

What made me do it and more importantly, stay with it ?

I wish I could say I told her it was some special, magic thing I did. I wish I could just write out the instructions to making everyone be successful who sets out to do it.

I can’t.

You know why ?

The desire, the want, the need, must come from deep inside of you. You have to hunger for that change.

You have to want it badly enough for yourself that you’re willing to make the sacrifices required to get there.

Sacrifices of time and energy, changing behaviors and habits, making yourself uncomfortable, have a willing attitude to be molded into someone different, patience with yourself as you stumble, fall, and get up again, and a tenacious spirit that refuses to give up. Honestly, you even need a practical mind that knows it’s a process that will take time and it won’t be instant gratification.

You have to be at the point where you know you want to do it for yourself because you’re simply tired of where you are and want things differently. Yeah, just let that breathe over you for a second.

The secret is: you have to want it badly enough to do things differently and you have to really, truly, want it for yourself.

My client, is at that point. I think she has all the right elements in place to slowly, steadily move forward and make positive life changes for herself.  She’s learning about food and feeding her body appropriately and at the right times. She’s learning to listen to her body. She also knows it’s a slow process and she’s willing to invest the time to reach her goals. We will continue each week looking at new habits and replacing the not so good ones with better ones. It takes a little time to rework ingrained habits in your life, but it can be done.

So there you go. No magic secret. No gimmick or potion.

The “thing” that got me going, made me start and not quit… well.. that came from within me.. just like it needs to come from within you.

I don’t want to call it “will power” cause that’s so subjective and fickle. Our will power can be gone in an instant. It can be gone in the face of chocolate cake or a lazy morning you don’t “feel” like working out.

No, it has to be something deeper and more powerful. A force to be reckoned with.

That force is you.

Nothing is more powerful than the human mind when it determines to take on something and conquer it. Nothing is more powerful than your mind conquering the limits of your body… nothing….

You’ve got everything in you … you just need to harness it and let it out.

Everything-you-need-is-already-Inside

 

Lean Habits For Weight Loss Book Review

When it comes to health and fitness, you know I’m pretty vocal on some subjects.

For instance, I have no use for any of the over hyped current trending “health/nutrition/weight loss” products that abound right now. I think these big multi level marketing companies prey on people who are needy and often are willing to grab onto anything that might be the “magic fix” to help them lose weight and get fit/healthy.

For the tremendous amount of money it costs, I think, it would be better spent on good food, but hey that’s just me.

I’ve read various books on health and fitness. I take from them what I find useful and move on. Again, there are lots of books on the market, everything from diets and dieting to crazy trends.

Again you know, I’m not into crazy fad or trendy diets. They just don’t flippin’ work.

What has worked for me is changing how I do things in my life. How I do things, day in, and day out. Eventually, I built some new habits and in the process of doing  that, I lost weight. I was out moving more. My body started changing. I was living my life and enjoying it and not feeling deprived or left out ’cause I had to “diet”. I wasn’t the poor victim at the family BBQ sucking down celery sticks and feeling miserable. I had occasional treats when I reallllyyy needed something.

Playing by my own rules worked for me.  I just plodded along letting the weight almost effortlessly come off in a slow, steady, and sane fashion. I didn’t push it. I wasn’t on a plan to get if off in “just a few weeks”. I think these tactics have worked for me…..

Now imagine my interested delight when I stumbled across a book that had shown up in my Facebook newsfeed via a fitness page I followed.

lean habit

As I read previews on it I was struck with the thought… “oh my gosh. THIS is what I’ve been doing the past 8 years. I’ve built habits and have changed my life and in doing so that’s allowed me to lose weight and keep it off. Someone wrote a book on it. A very GOOD book that helps you practice new habits for successful weight loss.”

I bought the book and well, devoured it. 😉

It is based on learning and practicing 4 “core” habits….

  1. Eat 3-4 meals a day without snacking
  2. Master your hunger
  3. Eating just enough
  4. Eat mostly whole foods

it follows with 12 supporting habits ( I’m not gonna tell you those ’cause you’re gonna want to scamper out and get this book and learn them yourself)

Well, maybe I’ll share a couple I liked. She addresses dealing with emotional eating (hello?? who on plant earth hasn’t dealt with that ??)  and  another…being 100% aware of treats you eat.. I think that’s a huge area of struggle for many people.

The premise is you will read and get familiar with one habit at a time, practice it, and move on to the next one. Georgie does a great job laying out ways to track your habits and be accountable with practicing them.

I also loved the approach that “perfection” isn’t what is expected, but a steady forward movement of practicing these habits until they become, well, habitual 😉 thus forming a way you are living your life… easily losing weight and getting healthy and strong.

It’s making your own routine that becomes natural and comfortable to you.

No diets or trendy angles on food.

No calorie counting or restrictive diets.

Not being told what you can or cannot have and avoiding or cutting out your favorite foods.

Not being restrictive and building new habits leads to permanent and sustainable weight loss.

Another term I related to because it’s how I refer to my personal change is.….it’s not a diet, it’s a lifestyle. You will begin a lifestyle of freedom.

As you move through this book learning about building habits you will understand your relationship with food and the how’s and why’s of interacting with it.

This is a book I can get behind. I guess because I relate to so much of what is written and I know these principles can and do work.

Please hear me…. this book… it’s worth your time reading…what I like best about it is that it’s practical and doable for anyone.. and I mean anyone.

Therefore, since I’ve already stated how I feel about various health/weight loss/ diet things and I’m very particular about what I endorse and suggest to others….and you know I only hold out sane and reasonable ways to get fit and lose weight….

I really highly recommend you trot on over to Amazon and pick up a copy. It’s an easy read and the information it contains is invaluable. Get it here…. http://www.amazon.com/Lean-Habits-Lifelong-Weight-Loss/dp/1624141129/ref=sr_1_1?ie=UTF8&qid=1444257014&sr=8-1&keywords=georgie+fear

Not only that it’s wayyyyyy cheaper than even a single month of a “health/weight loss product” 😉

Oh, and yes, the author does look amazing. Yes, for me, those abs are a reminder to continue my personal work in progress. For you, as I’ve mentioned before, you might have different goals of what you want to achieve… don’t worry about what others set for themselves.  Yours could be improved lab work, more energy, strength, confidence, better health and overall wellness etc…

Your goals. Your life. Your success.

Forget diets. Forget dieting. Learn about developing your own lean habits for permanent weight loss and a new lifestyle change =)