Hi! My name is Summer. If you are serious about losing weight, then you are in the right place! On this page you will find a complete weight-loss program that will provide you with the tools, strategies, and information you need to lose weight and keep it off. Check back often for updates. They are located near the bottom of this page under STAYING ON TRACK. The last update was added May 14, 2011.
*Also, please click here if the title of this page is not in large blue print.*
THE PROGRAM
Hi! Are you ready to make a serious commitment to losing weight? Do you want a simple plan to get you started? Then you are in the right place! Before we begin, take a minute to evaluate whether you are ready to change your life. Grab a pen, and a notebook. You will need to buy a notebook if you don't have one, but for now you can use scratch paper. Now, write down these three questions with plenty of space between each.
1. Will I make time to exercise?
2. Am I willing to cook healthier foods, eat smaller portions, and forgo most fast-food, junk food, and sugary beverages?
3. Do I think I can lose weight?
Sit back and ponder these three questions one at a time, for several minutes. Be honest with yourself, no one will read this but you, and write out what you really think below each question. It is important that you complete this task before reading any further.
Finished? Okay, good. Did you answer affirmatively to each question? If not, you may not be ready to start the program yet. In order to lose weight, you have to get your head in the right place. You must be willing to exercise. You MUST be willing to cook and eat healthier, limit your food intake, and forgo high-calorie foods. And surprisingly, what is most important is your belief that you can lose weight. If you doubt that you can lose weight your efforts will be in vain. You CAN lose weight. But you have to know that you can and that you will. Now- go buy that notebook. It can be big or small- or you can have two: one small one to carry with you and a bigger one for the kitchen because at the beginning of your weight loss journey you have to write down everything you eat. I know that sounds tedious, and perhaps you've tried it before and stopped- but this time, we are being serious. So seriously, grab some good old-fashioned pen and paper and starting right now, write down everything you have eaten today.
STEP ONE: Write down everything you eat!!!
STEP TWO: Find out the exact calorie amount of everything you eat. You can buy a calorie counter handbook at a bookstore or find calorie information for foods online at several websites, plus find calorie information for many chain restaurants at their company's website. (Exceptions: do not count condiments under 20 calories as long as you only use one serving. Do not count calories for any vegetables except corn, white potatoes, and sweet potatoes. You need to count calories for these starchy veggies. Also, do not count calories for small amounts of fresh fruit- such as a few blueberries in your cereal or a couple strawberries for a snack.)
STEP THREE: Most days of the week, stay within your calorie range for the day. What is your calorie range? If you are a woman over 18 years old you need 1200 calories a day minimum. If you are a man you may need much more, but as a rule of thumb add 200 calories onto the total. If you are overweight, you will need more calories at first since your body is bigger and it takes more energy to move a bigger body. Here is how you calculate your calorie range: Your current weight minus 20 x 10 = daily calories. So if you weigh 180 you will want to eat no more than 1600 calories per day (1800 for a man). Every time you lose 5 lbs you will want to adjust your calorie intake. So once you get down to 175 you will want to eat no more than 1550 calories per day. Therefore, your calorie range would be 1200 to 1550 (always each at least 1200 calories!). You will see varying advice on how many calories to eat per day. For this plan, you will want to stick to this formula because you get Weekly Bonus Calories.
STEP FOUR: Plan to use your Weekly Bonus Calories in advance. Every week treat yourself to 500 bonus calories. You can use them all at once or spread throughout the week. For example, you can use them all at once if you would like to go out to dinner at a nice restaurant and splurge on fettuccine Alfredo. (Just make sure you don't overeat!). Or you could have 1/2 cup of Ben and Jerry's Brownie Batter Ice Cream Monday night for 300 calories, an extra 100 calorie pack of roasted almonds on Wednesday if you know you will be getting home late and will be making dinner later than usual, and an extra light beer for 100 calories on Saturday night at a friend's get-together. It's up to you! Use them however you please and on whatever you please. It's not cheating! You can do this and still lose weight! In fact, I would argue that in order to lose weight and keep it off, it is essential to plan in treats like this throughout the week so that you don't fall off the wagon.
STEP FIVE: Weigh-in. Choose a weigh-in day, and weigh yourself on a reliable digital scale at the same time of day in the same amount of clothing each week. I weigh myself every Monday first thing in the morning before breakfast.
STEP SIX: Choose a weight-loss goal. You will need one long-term goal and several short-term goals as you go along. Your first short-term goal should be 5% of your body weight (provided it isn't below your long-term goal). Take your weight and multiply by .05 and that will give you the number of pounds to aim to lose. Once you reach that point, aim to lose the same amount (provided you are not at your long-term goal). Your long-term weight-loss goal will need to be a weight within your healthy weight range. What is your healthy weight range? Use this BMI calculator to see your BMI as well as your healthy weight range: http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html
STEP SEVEN: Start Eating Right and Exercising. I will explain how to start doing each below.
STEP SIX: Choose a weight-loss goal. You will need one long-term goal and several short-term goals as you go along. Your first short-term goal should be 5% of your body weight (provided it isn't below your long-term goal). Take your weight and multiply by .05 and that will give you the number of pounds to aim to lose. Once you reach that point, aim to lose the same amount (provided you are not at your long-term goal). Your long-term weight-loss goal will need to be a weight within your healthy weight range. What is your healthy weight range? Use this BMI calculator to see your BMI as well as your healthy weight range: http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html
STEP SEVEN: Start Eating Right and Exercising. I will explain how to start doing each below.
Alright, I think you are ready for to get started. I am sure you have tons of questions, and I will get to those in later posts. You may skip ahead and read on if you'd like, or you can wait until your next weigh-in day to check back and keep reading. You should have the tools you need to start losing weight right away! Please leave a comment with any questions you may have about the material I have already covered. Have a great week!
Note: Please consult your doctor before starting an exercise routine or changing your diet. If you are pregnant or plan to become pregnant soon, do not use this plan - ask your doctor about healthy weight gain during pregnancy. If you are breastfeeding you will need to increase your intake of calories by at least 500 calories. However, you should consult with your doctor or a lactation consultant about the amount of calories and nutrients needed to sustain a healthy milk supply.
Note: Please consult your doctor before starting an exercise routine or changing your diet. If you are pregnant or plan to become pregnant soon, do not use this plan - ask your doctor about healthy weight gain during pregnancy. If you are breastfeeding you will need to increase your intake of calories by at least 500 calories. However, you should consult with your doctor or a lactation consultant about the amount of calories and nutrients needed to sustain a healthy milk supply.
EATING RIGHT
You should now have the basic tools you need to lose weight. What now? Well, in order to limit your calories but still feel full, you need to start eating healthier foods and foods that satisfy your cravings without many calories. Here is what the bulk of your diet should consist of:
1) Vegetables. I keep several bags of frozen veggies in the freezer at all times so that if I run out of the fresh stuff I always have a low-calorie side dish. I just steam a bag of broccoli, cauliflower and carrots in the microwave (with no added sauces), throw in some Mrs. Dash Tomato-Basil seasoning (You can find it in the spice aisle - no calories or salt), close it back, shake it around and serve. Other great choices are eggplant, zucchini, small amount of sweet potatoes (think one small sweet potato or half a medium one), salad (with Fat Free or Light salad dressing- make sure you keep it to one tablespoon only!- no croutons, nuts, or berries unless you count the calories in each). Find recipes that incorporate these veggies at Food.com - most of the recipes list the calorie information.
2) Fruits. Eat a diverse selection of fresh fruit. Stay away from dried, pre-cooked, and canned fruits and fruit juices as these are often high in calories due to sugar, syrups, or lack of fiber. If you are eating high-calorie fruits like bananas, grapes, and watermelon, make sure you stick to one serving of each at a time and count the calories.
3) Protein. Protein will keep you full longer. All-white meat chicken breast, turkey breast, Extra Lean Beef (96/4), egg whites (in omelets or hard-boiled, the yolk has the bulk of the calories), shellfish (without butter), and low-calorie fish like Tilapia are great choices. Make sure you stay away from high-calorie marinades. Good vegetarian options are black beans, garbanzo beans (aka chick peas), one tablespoon all-natural no sugar added peanut butter on celery, and almonds.
4) Low-fat dairy. Stick with light yogurt, reduced-fat or fat-free cheeses (in very small amounts- I would say no more than one slice or 1/4 cup shredded cheese per day), and SKIM milk. Don't drink your calories, but DO drink skim milk. Women especially need calcium, and drinking milk has been shown to help in weight loss.
5) 100% whole grains will keep you fuller than white processed flour. At first, whole grain pasta, brown rice, and whole grain bread will taste different, but once it's all you eat you'll get used to it and like it! Note: grains should be a side dish, not the whole meal. For example, if you are craving macaroni and cheese, eat one cup of whole-grain macaroni with 2% reduced fat cheese as a side to a grilled chicken breast, broccoli, carrots, and salad. The same goes for spaghetti, fettuccine Alfredo, ravioli, you name it. Make sure you count the calories and keep your portions small enough so that you stay within your calorie range and have enough calories left over for the foods that will really fill you up!
What you should NOT eat a lot of:
A) Processed foods- if you are used to eating processed foods it will be hard to cut them out completely, so try to eliminate the high-calories ones first, replace them with lower-fat, lower-calorie options, or just eat fewer portions. As you lose weight you will realize that eating more natural, whole foods will help you avoid hunger and thus lose weight faster.
B) Fried Foods- Stay away from anything cooked in large amounts of oil. It is good to consume one or two teaspoons of extra virgin olive oil per day, but any more than that can be unhealthy. Deep frying a potato sucks out all the nutrients and loads it up with fat and calories. If it has been fried, just don't eat it. For skillet cooking, try Pam Olive Oil spray. One spray has virtually no calories and covers the pan enough to cook a chicken breast.
C) Fast foods, and restaurant foods that you do not have the calorie information for ahead of time- Most restaurant chains have nutrition information online. You will be incredibly surprised at how many calories a tilapia fillet and side of broccoli has at a chain restaurant compared to in your kitchen. Restaurants want their food to be irresistible, so they load it up with fat, salt, and sugar - three things that will only hinder your weight-loss efforts. Before you go out, look at the calorie information and plan out exactly what you will eat beforehand. If they do not offer nutrition information ask the server to modify your order to reduce the calories. For example, you might request no cheese, butter, or sour cream (as restaurants usually use the full-fat versions) or ask for your food to be cooked in less oil than usual.
D) Sugary, baked goods or candy. Eating a small amount of this will help you stay on track by stopping your cravings and preventing a binge. However, don't keep a huge bag of candy on hand at all times or you may go overboard. Try buying a small bag of candy that has 5 to 10 individually wrapped pieces (such as the 100-calorie packs or Sugar-free chocolates). And label each one with a day. Then only eat one per day and make sure that one pack or piece doesn't put you over on calories.
Here are some good snack ideas:
1) half a banana
2) handful of grapes
3) Sarengetto light cheese sticks (yuuuum)
4) Dannon light and fit 60 cal yogurt with fresh blueberries mixed in
5) Fiberone 90 calorie bar
6) One medium orange
3) Sarengetto light cheese sticks (yuuuum)
4) Dannon light and fit 60 cal yogurt with fresh blueberries mixed in
5) Fiberone 90 calorie bar
6) One medium orange
7) 100 calorie pack of Roasted Almonds
8) raw carrot sticks with one tablespoon of fat free ranch dressing
9) Progresso or Campbell's Healthy Harvest Light soups. Keep in mind that one can is two servings. If you are having it as a snack or side dish at dinner, split the can before heating and just eat half of it.
10) Mini 100 cal bags of Orville Redenbacher's kettle corn popcorn (that you pop yourself)
9) Progresso or Campbell's Healthy Harvest Light soups. Keep in mind that one can is two servings. If you are having it as a snack or side dish at dinner, split the can before heating and just eat half of it.
10) Mini 100 cal bags of Orville Redenbacher's kettle corn popcorn (that you pop yourself)
Desserts- If you love snack cakes, chocolate, ice cream, and sweet treats, try replacing your high-calorie favorites with something from this list (just one per day):
1) Jello sugar-free 60cal pudding with a bit of fat free whipped cream (less than 2 tbsp)
2) Weight watchers frozen choc and vanilla ice cream sandwiches
1) Jello sugar-free 60cal pudding with a bit of fat free whipped cream (less than 2 tbsp)
2) Weight watchers frozen choc and vanilla ice cream sandwiches
3) Weight watchers by Werther's chocolates or almost any individual wrapped sugar-free chocolate
4) Hostess 100 cal lemon or chocolate snack cakes
5) Skinny Cow ice cream small single cups (or almost any skinny cow treat)
4) Hostess 100 cal lemon or chocolate snack cakes
5) Skinny Cow ice cream small single cups (or almost any skinny cow treat)
EXERCISE
I know its not what you want to hear, but in order to be healthy you MUST exercise. Unless your job involves constant walking or hard physical labor, then you need to put on some tennis shoes and try to get 30 minutes to an hour of moderately vigorous exercise at least 4 days per week. Here are some exercise tips:
1. If you are just starting, start slow! Don't over-do it! If you are terribly sore the next day you won't feel like working out again. If this is the first time exercising in a long time, just go for a walk. Stretch after the first five minutes, walk another 20-30 minutes, and then gently stretch again.
2. Once you are warmed up (always warm up slowly for 3-5 minutes)... Stretch!!! Stretch all the muscles in your body: legs, arms, back, abs and so on... you can find examples of stretches online, just do a google search.
3. Do it every day! Make it a habit. If it is part of your routine you will do it everyday and feel better than ever! Even if all you can fit in is 20 minutes of sit-ups, ab work, legs lifts, squats, and lunges (which I do when I am really busy), just do it!
4. If you like the accountability of an exercise class and can afford a gym membership go for it! Try different classes until you find one that suits you. Make some friends in the class to keep you motivated and stick with it! I work way harder for a lot longer when I am in a group and I find it to be much more enjoyable. Try yoga, step choreography, Zumba, Pilates, water aerobics, kick boxing, belly dancing, or whatever is available until you find something you love.
5. If you don't like the idea of working out in front of others, try renting some exercise videos (your local library may have some for free) until you find one you like and then buy it used on half.com or amazon. You don't want to get burnt-out on a good work-out video, so I would keep trying new ones until you have a library of at least 6 and rotate.
Here are your assignments for your first week:
- Make your grocery list while looking at this page, and resolve only to buy healthier foods and lower-calorie options
- Start an exercise routine- or at least take steps toward exercising (i.e.-renting videos, joining a gym, buying a pair of sneakers).
- Count your calories!
- Leave a comment with any questions you have (come up with a question if you don't have one yet!)
- Check back for regular updates!
STAYING ON TRACK: UPDATES
Check back here often, as I will post regular updates on topics that will help you stay on track. Please leave a comment if there is a topic you would like me to address!
May 14th, 2011 - Reevaluate and personalize your plan
IMPORTANT NOTE: Before reevaluating and personalizing your plan, please read and attempt to implement the strategies that work for you in the other "Staying on Track" posts below. You cannnot reevaluate a plan you have not fully implemented, and part of personalizing your plan may include changing some of the strategies below to fit your needs.
Now, how do you reevaluate and personalize your plan? Spend a few minutes to evaluate how this plan has been working for you. Has it been working so far? Great! Keep doing just what you are doing! However, if you hit a snag in the future, you may want to come back to this post. If you are already having problems please consider the following:
It is often beneficial when undergoing a weight-loss plan like that found on this website that you have a social network of friends and acquaintances that are following the same plan. It's beneficial- but not necessary for all people. That's where the personalization comes in. Do you feel like you need such a social network? Do you feel like you need someone to make sure you stay accountable? Do you need more structure?
May 14th, 2011 - Reevaluate and personalize your plan
IMPORTANT NOTE: Before reevaluating and personalizing your plan, please read and attempt to implement the strategies that work for you in the other "Staying on Track" posts below. You cannnot reevaluate a plan you have not fully implemented, and part of personalizing your plan may include changing some of the strategies below to fit your needs.
Now, how do you reevaluate and personalize your plan? Spend a few minutes to evaluate how this plan has been working for you. Has it been working so far? Great! Keep doing just what you are doing! However, if you hit a snag in the future, you may want to come back to this post. If you are already having problems please consider the following:
It is often beneficial when undergoing a weight-loss plan like that found on this website that you have a social network of friends and acquaintances that are following the same plan. It's beneficial- but not necessary for all people. That's where the personalization comes in. Do you feel like you need such a social network? Do you feel like you need someone to make sure you stay accountable? Do you need more structure?
In order to meet these needs you may wish to find an alternate plan to augment this one. If this describes you, consider joining a national program that has similar goals to this one. That way, you can still use the incredibly valuable advice on this page, but get the extra support and structure that you need. I suggest the Jillian Michaels plan for three important reasons: (A) It's healthy. Jillian's plan requires exercise that will make you feel good and live longer. (B) It's based on the science that my plan is based on: consuming fewer calories and burning more. (C) It's cost effective. It may cost more than an online weight-loss coach due to the materials you will need to buy, but it costs less than programs like Weight Watchers and Jenny Craig. I often have links to Jillian's plan that you can click on at the top or side of this page because I know the plan will work if you also implement some of the strategies in my Staying on Track updates.
Remember: Joining a national weight-loss program isn't for everyone. Many people are able to able to lose-weight on their own with the help of family and friends and a program like the one I have described on this page. However, if you need something more, please do not hesitate to seek additional help. You will be happy you did!
April 9th, 2011 - Get a support system!
I'm sure we all know that it is hard to stick with a diet plan if our loved ones are chowing down on high-fat, high-calorie foods 24/7. However, we may not always realize that our support system really is necessary for our success. It is not sufficient in itself, but without the help of family and friends more often than not our attempts at weight-loss with be in vain. So how do we develop a strong support system?
1) Write down the names of everyone you eat with on a regular basis. Spouse, children, parents, siblings? The people you live with will obviously go on the list, but if you eat at work in a break room you should also include the people you sit with, friends with whom you regularly go out to lunch and dinner, and anyone else you can think of.
2) Tell them you are trying to lose weight. Sounds simple, right? Then why haven't you done it? If you have, bravo! Just the fact that you have announced it to the people you eat with will make you more conscious of what you eat when they are around. It's common for people to go back and forth between eating healthy and eating less-than-healthy, so make sure you renew your commitment in front of these people every week or two. It might be as simple as telling them how much weight you've lost, expressing how easy or hard it has been, or saying "Wow, I've been eating healthier for ___ weeks now! I can't believe I've stuck with it for this long!"
3) Ask those closest to you for help. This is going to be your spouse, boyfriend/girlfriend or another person who you are extrememly close to and spend a lot of time with. If you feel comfortable doing so, you can enlist there help in one or more of the following ways:
(A) Ask them to exercise with you, or engage in activities that require more movement.
(B) Tell them it would be great if they inquired about your calorie tracking from time to time. For example you might say, "I really need to make sure to track all my calories. Do you think you could help keep me accountable by asking how my tracking is going from time to time?"
(C) Ask them to not offer you food that might be off-limits (ie- doughnuts, fudge, sausage pizza, etc.)
(D) Tell them that it is OK if they tell you that they notice you are losing weight. Compliments will encourage you to keep it up!
4) Get your whole family involved. There is no reason to buy full-fat cheese for your family members when you are eating reduced-fat. They can all eat it! If they complain, know that eventually they will get used to eating the lower-calorie foods and will stop complaining. Tell them nicely that you really need their help, and that by eating healthy low-calorie meals they are not only helping you be healthy, but they will be healthier too!
March 17th, 2011- Recipes: Switch it up!
I hope you all have had a chance to read the Implementation Intention Formation post below. If not, please take a minute to read it now. It may sound like a lot of work, but it is worth it! Another good way to stay on track is by switching up the menu. If you eat the same stuff day in and day out you are going to get bored and be tempted to splurge. I have found several light cookbooks that are highly rated, as well as a couple website with a large collection of light recipes that are rated by users. Remember, healthy does not always equal low-calorie, so make sure you calculate the calories yourself using the packaging and ingredients you use at home. Also, if you have found some good, light recipes online, feel free to leave a comment with the link and share it with us! Enjoy!
Remember: Joining a national weight-loss program isn't for everyone. Many people are able to able to lose-weight on their own with the help of family and friends and a program like the one I have described on this page. However, if you need something more, please do not hesitate to seek additional help. You will be happy you did!
April 9th, 2011 - Get a support system!
I'm sure we all know that it is hard to stick with a diet plan if our loved ones are chowing down on high-fat, high-calorie foods 24/7. However, we may not always realize that our support system really is necessary for our success. It is not sufficient in itself, but without the help of family and friends more often than not our attempts at weight-loss with be in vain. So how do we develop a strong support system?
1) Write down the names of everyone you eat with on a regular basis. Spouse, children, parents, siblings? The people you live with will obviously go on the list, but if you eat at work in a break room you should also include the people you sit with, friends with whom you regularly go out to lunch and dinner, and anyone else you can think of.
2) Tell them you are trying to lose weight. Sounds simple, right? Then why haven't you done it? If you have, bravo! Just the fact that you have announced it to the people you eat with will make you more conscious of what you eat when they are around. It's common for people to go back and forth between eating healthy and eating less-than-healthy, so make sure you renew your commitment in front of these people every week or two. It might be as simple as telling them how much weight you've lost, expressing how easy or hard it has been, or saying "Wow, I've been eating healthier for ___ weeks now! I can't believe I've stuck with it for this long!"
3) Ask those closest to you for help. This is going to be your spouse, boyfriend/girlfriend or another person who you are extrememly close to and spend a lot of time with. If you feel comfortable doing so, you can enlist there help in one or more of the following ways:
(A) Ask them to exercise with you, or engage in activities that require more movement.
(B) Tell them it would be great if they inquired about your calorie tracking from time to time. For example you might say, "I really need to make sure to track all my calories. Do you think you could help keep me accountable by asking how my tracking is going from time to time?"
(C) Ask them to not offer you food that might be off-limits (ie- doughnuts, fudge, sausage pizza, etc.)
(D) Tell them that it is OK if they tell you that they notice you are losing weight. Compliments will encourage you to keep it up!
4) Get your whole family involved. There is no reason to buy full-fat cheese for your family members when you are eating reduced-fat. They can all eat it! If they complain, know that eventually they will get used to eating the lower-calorie foods and will stop complaining. Tell them nicely that you really need their help, and that by eating healthy low-calorie meals they are not only helping you be healthy, but they will be healthier too!
March 17th, 2011- Recipes: Switch it up!
I hope you all have had a chance to read the Implementation Intention Formation post below. If not, please take a minute to read it now. It may sound like a lot of work, but it is worth it! Another good way to stay on track is by switching up the menu. If you eat the same stuff day in and day out you are going to get bored and be tempted to splurge. I have found several light cookbooks that are highly rated, as well as a couple website with a large collection of light recipes that are rated by users. Remember, healthy does not always equal low-calorie, so make sure you calculate the calories yourself using the packaging and ingredients you use at home. Also, if you have found some good, light recipes online, feel free to leave a comment with the link and share it with us! Enjoy!
Food.com Light Recipes Cookbook
Allrecipies.com Healthy Cooking
Betty Crocker The 300 Calorie Cookbook: 300 tasty meals for eating healthy every day
100-Calorie Snack Cookbook
Hungry Girl: 200 Under 200: 200 Recipes Under 200 Calories
March 7th, 2011 - Implementation Intention Formation
In this post I am summarizing a piece of scientific research and relaying my experience with it. The information for this post was found in an article by A. Luszczynska, A. Sobczyk, and C. Abraham titled: Planning to
Lose Weight: Randomized Controlled Trial of an Implementation Intention Prompt to Enhance Weight Reduction Among Overweight and Obese Women (Health Psychology, 2007, Vol. 26, No. 4, 507–512).
Implementation Intention Formation (IIF) is the process of expanding on what you intend to do -- in this case eating nutritiously while staying on the WW plan and exercising -- by writing down specifically when and where you will take certain action AND how you will overcome possible barriers. The authors of this study found that women on the WW plan who completed additional forms describing detailed plans on daily food consumption and exercise as well as coping plans lost significantly more weight than those who did not fill out the IIF forms. Here's a brief example of how I have done something similar for myself and has been working wonderfully:
For exercise:
At the beginning of every week I write out exactly what exercises I plan to do, on what days, at what certain time for how long and in what situation. Then, I write out alternative plans if scheduling conflicts arise or my personal preference changes. Here is a personal example:
Monday - 10am Treadmill in my house, run/walk for 40 minutes or until I burn 400 calories. Then I will lift weights for 10 minutes and do crunches and ab work for 10 minutes directly afterward. If a scheduling conflict arises (I have some other obligation at 10am) I will go to a Zumba class at 5:30pm.
For food:
One approach is at the beginning of each day to write out exactly what I am going to eat for the whole day (or enter in eTools), how much of it I am going to eat, at what specific time, and at what place. I personally have trouble limiting my consumption of sweets in the evening, so it is particularly important that I write out the amount of chocolate or sweets I will have at a specific time and then stick to that.
For example:
Monday - Strawberries and Lite Whipped Cream directly after dinner at dinner table - 50 calories. 7:30pm one Skinny Cow ice cream sandwich as a bedtime treat- 140 calories. 9:30 pm - One piece of sugar-free chocolate and then brush teeth for the evening -60 calories
The theory behind IIF is that you specify exact temporal and situational cues, making it easier to identify what behavior you should be engaging in when you encounter those cues. Then you will automatically engage in these positive behaviors (exercise, eating a limited amount of food at a certain time, declining an offer of cookies) when encountering these cues in the future.
It is very important therefore to write out coping plans so you know exactly how to act when obstacles arise. For example: When a friend offers me a food that has too many points I will ___________. When I find myself at a restaurant and want to eat something off plan I will ____________. If I feel the compulsion to have a second helping that I have not planned for I will _____________. I personally recite a mantra to myself (e.g. Nothing tastes as good as healthy feels.) and then decline the food, look away from the food, or
move to a different location or engage myself in a different activity. As for exercise I would write out: If I feel like quitting half-way through I will ___________. If I don't want to exercise I will do _________ to motivate myself.
Let me know what you think in the comment section below!
Lose Weight: Randomized Controlled Trial of an Implementation Intention Prompt to Enhance Weight Reduction Among Overweight and Obese Women (Health Psychology, 2007, Vol. 26, No. 4, 507–512).
Implementation Intention Formation (IIF) is the process of expanding on what you intend to do -- in this case eating nutritiously while staying on the WW plan and exercising -- by writing down specifically when and where you will take certain action AND how you will overcome possible barriers. The authors of this study found that women on the WW plan who completed additional forms describing detailed plans on daily food consumption and exercise as well as coping plans lost significantly more weight than those who did not fill out the IIF forms. Here's a brief example of how I have done something similar for myself and has been working wonderfully:
For exercise:
At the beginning of every week I write out exactly what exercises I plan to do, on what days, at what certain time for how long and in what situation. Then, I write out alternative plans if scheduling conflicts arise or my personal preference changes. Here is a personal example:
Monday - 10am Treadmill in my house, run/walk for 40 minutes or until I burn 400 calories. Then I will lift weights for 10 minutes and do crunches and ab work for 10 minutes directly afterward. If a scheduling conflict arises (I have some other obligation at 10am) I will go to a Zumba class at 5:30pm.
For food:
One approach is at the beginning of each day to write out exactly what I am going to eat for the whole day (or enter in eTools), how much of it I am going to eat, at what specific time, and at what place. I personally have trouble limiting my consumption of sweets in the evening, so it is particularly important that I write out the amount of chocolate or sweets I will have at a specific time and then stick to that.
For example:
Monday - Strawberries and Lite Whipped Cream directly after dinner at dinner table - 50 calories. 7:30pm one Skinny Cow ice cream sandwich as a bedtime treat- 140 calories. 9:30 pm - One piece of sugar-free chocolate and then brush teeth for the evening -60 calories
The theory behind IIF is that you specify exact temporal and situational cues, making it easier to identify what behavior you should be engaging in when you encounter those cues. Then you will automatically engage in these positive behaviors (exercise, eating a limited amount of food at a certain time, declining an offer of cookies) when encountering these cues in the future.
It is very important therefore to write out coping plans so you know exactly how to act when obstacles arise. For example: When a friend offers me a food that has too many points I will ___________. When I find myself at a restaurant and want to eat something off plan I will ____________. If I feel the compulsion to have a second helping that I have not planned for I will _____________. I personally recite a mantra to myself (e.g. Nothing tastes as good as healthy feels.) and then decline the food, look away from the food, or
move to a different location or engage myself in a different activity. As for exercise I would write out: If I feel like quitting half-way through I will ___________. If I don't want to exercise I will do _________ to motivate myself.
Let me know what you think in the comment section below!
P.S.- Please tell you friends about the website. Using the same weight-loss plan as your friends will greatly increase your chances of success! A post on Facebook with a link to this page is a great way to let everyone know at once that you have found a good website. Also, please post a comment if there is a subject you would like to see me write about. Thanks!
January 20, 2011 - Mini-Victories
All too often we gauge how we are doing in our weight-loss journey solely by what the scale reads. Lost 1/2 a lb? Victory! Gained 1lb? Defeat. But this sort of black-and-white thinking is what leads to binges and going off-plan. So you gained 1 lb? At least you didn't gain two! All that hard work has paid off, because you have set yourself up to lose that lb plus one more next week if you stay on track. If you wallow in self-pity and eat a quart of ice cream you will start going down a slippery slope to serious weight gain. Instead, focus on the positive, even if you didn't lose any weight this week. Every day is filled with tons of mini-victories. Think back to the day when exercise was non-existent (or the extent of loading the dishwasher)... each act of exercise beyond what we would normally do is a mini-victory! Ran 3 miles instead of 2.5 - mini-victory! Parked at the back of the parking lot to get a little more walking in? Took the stairs? Turned down that donut when a year ago you would have gobbled it up? Mini-victory!!! Ordered the red sauce instead of the cream sauce? Chose the FF dressing instead of the Caesar? Asked the waiter to not bring the bread basket? Mini-victory! We have so many things to pat ourselves on the back for each and every day. And often the struggle and pain we feel while doing these things (that horrible feeling you get having to pass up the dessert when it looks and smells so good) overshadows the fact that you accomplished something great. Take time to focus on what you are accomplishing so that you don't get caught up in feeling deprived. And don't deprive yourself! You have bonus calories built into the plan so that you can have the occasional treat! However, use these calories wisely. By cutting back from two scoops of ice cream to one you are helping yourself! Each act that helps you achieve your ultimate goal of true fitness - no matter have small or seemingly insignificant is of the utmost importance if it is helping you establish healthy habits that will lead to lifelong success and well-being.
All too often we gauge how we are doing in our weight-loss journey solely by what the scale reads. Lost 1/2 a lb? Victory! Gained 1lb? Defeat. But this sort of black-and-white thinking is what leads to binges and going off-plan. So you gained 1 lb? At least you didn't gain two! All that hard work has paid off, because you have set yourself up to lose that lb plus one more next week if you stay on track. If you wallow in self-pity and eat a quart of ice cream you will start going down a slippery slope to serious weight gain. Instead, focus on the positive, even if you didn't lose any weight this week. Every day is filled with tons of mini-victories. Think back to the day when exercise was non-existent (or the extent of loading the dishwasher)... each act of exercise beyond what we would normally do is a mini-victory! Ran 3 miles instead of 2.5 - mini-victory! Parked at the back of the parking lot to get a little more walking in? Took the stairs? Turned down that donut when a year ago you would have gobbled it up? Mini-victory!!! Ordered the red sauce instead of the cream sauce? Chose the FF dressing instead of the Caesar? Asked the waiter to not bring the bread basket? Mini-victory! We have so many things to pat ourselves on the back for each and every day. And often the struggle and pain we feel while doing these things (that horrible feeling you get having to pass up the dessert when it looks and smells so good) overshadows the fact that you accomplished something great. Take time to focus on what you are accomplishing so that you don't get caught up in feeling deprived. And don't deprive yourself! You have bonus calories built into the plan so that you can have the occasional treat! However, use these calories wisely. By cutting back from two scoops of ice cream to one you are helping yourself! Each act that helps you achieve your ultimate goal of true fitness - no matter have small or seemingly insignificant is of the utmost importance if it is helping you establish healthy habits that will lead to lifelong success and well-being.
My tip to you: Keep track of your mini-victories! Talley them up, write out each day what you did that went above and beyond so that when it all comes together your final weight-loss victory will be much more than mini!
January 13, 2011 - Motivating Factors
Motivation is an essential tool for weight loss, and not all motivating factors are equal. If your motivation is to literally save your life- you will be much more likely to lose the weight and keep it off than if you are only motivated by the superficial. However, being aware of what is at stake- from the large (preventing heart disease) to the small (getting rid of that dimple in your thigh) is important to keep in mind on a daily basis if you are going to stay on track. Now, sit for a minute and think about why you are trying to lose weight. What is motivating you to get the pounds off? Get out a pen and make a list of your motivating factors. Write them all down, there are probably several. They are unique for everyone and just because they are very different from mine or your best friend's doesn't mean they aren't incredible important for your weight loss. You need to keep these in mind if you are going to get down to your goal weight and stay there.
I had several motivating factors, but here are the biggest two: 1) My daughter. I want to live longer and have fewer health problems so that I can spend more time with her. Also, I want to be a healthy example for her so that she will follow in my footsteps and live a happy, healthy, energetic life. 2) My career. I need to be able to stand up in front of people and have confidence. Being an attractive weight allows me to do that. Please leave a comment letting me know your motivating factors. I want to know so I can have a better idea of future topics for updates, and you need to know to help you reach your weight-loss goals!
I had several motivating factors, but here are the biggest two: 1) My daughter. I want to live longer and have fewer health problems so that I can spend more time with her. Also, I want to be a healthy example for her so that she will follow in my footsteps and live a happy, healthy, energetic life. 2) My career. I need to be able to stand up in front of people and have confidence. Being an attractive weight allows me to do that. Please leave a comment letting me know your motivating factors. I want to know so I can have a better idea of future topics for updates, and you need to know to help you reach your weight-loss goals!
P.S.- A bit about me in case you were wondering: I have my bachelor's degree in Psychology, and I have done extensive research on the psychology and physiology of weight loss, exercise, and nutrition. I have also attended numerous seminars on weight loss, and I draw most of my information for this website from the knowledge I gained in those seminars, from my undergraduate study, and from personal scientific research. I also have personal experience with weight-loss. I was overweight for my entire childhood and ended up weighing 280lbs at my heaviest, right after having my daughter. I now weigh 140lbs, which is a healthy weight for my height.
http://seriouslysimpleweightloss.blogspot.com/
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