My Top 4 Diet Hiccups And Hurdles

We've ALL been there. If you say you haven't, I just caught you in a lie! :)

Nothing seems more frustrating than falling upon diet hiccups and hurdles, especially when you feel that you have been an attentive and diligent A student with your plan.

But I'm here today to offer you a warm hug, a smile, a pat on the back and some answers to your weight loss qualms and queries. If at first you don't succeed, you know the rest.

Losing weight the RIGHT way takes not only knowledge and determination, it takes an enormous amount of patience. The trait that most of us struggle with in our one second society! If you can microwave your lunch in a minute, send a text in a  minute, whiten your teeth in a minute and withdrawal money in a minute, why can't we lose our goo in a minute?  Am I right?

Expecting quick results is a conditioning of our culture and that's why the multi-billion dollar diet industry has grabbed you and held you hostage!

Practicing a healthy lifestyle is the broken record here. You've heard it before. Always remember that losing weight effectively and safely is like a lock and key. EVERY component has to synergize and work together CONSISTENTLY for a minimum of 4-6 weeks and even up to 12 weeks for drastic change! These components are your food selection, your food timing, your portion distortion, your level of exercise, your quality of sleep and your positive attitude. If you're missing any of these, it's like having the key in the lock, but it won't turn over!

Take a look at these 4 helpful hints, think about them and then dust off and get back on your horse, because YOU CAN DO IT! I'll support you every step of the way - I'm only an email, tweet or message away!

DIET HICCUP #1

"I get very busy, so I tend to eat out alot"

Oh my, this one has everything to do with the amount of calories that you're packing in due to food prep (great chefs love butter and oil) and certainly due to portions that could feed two people in one. This is just a nightmare and a certain diet crasher. But I do understand how business functions and meetings are seemingly always centered around food. So try these fixes: Make a reservation. Alcohol revs up your appetite, so sitting and waiting at the bar with drinks until your table is ready is a sure fire way to add pounds. Keep to one drink and sip WITH your meal. Order grilled food over fried and ask to have your veggies steamed over sautéed. And if you have to have something decadent - take half home or simply leave it on your plate.

DIET HICCUP #2

"My willpower sinks on the weekends"

This is a biggie. Many of us are All-Stars during the week. We're extra careful, we've planned and packed our healthy meals, we've fit in exercise and we've really been GOOD. Then the weekend comes and the structured schedule all goes to the pits. Then you're bad one day and decide to write off the whole weekend. There goes the 2 lbs your weekly efforts might have lost, to only find their way back on your body. The fix: I highly suggest scheduling some form of fitness on a weekend day each week. Sign up for that spin class, go for a family bike ride, take a long hike..something. And create a meal plan that doesn't have you feeling so deprived all week. Factor about 150 calories a day on smarter slurgeworthy options (like a glass of wine, a 3/4 cup of ice cream or 2 oz of cheese) so you consciously or subconsciously don't feel tempted to scarf them all down on Friday!

DIET HICCUP 3#

"I'm ALWAYS starving!"

What are the first three letters in the word "diet?" - yup, it can feel that way in the beginning! But whatever you do, please DO NOT lessen your daily caloric intake too drastically. Here's a little rule of thumb, it's not gospel, but it'll get you thinking. If you add a zero to your present weight, that's around the amount of calories it takes to keep you alive. Meaning, to keep your organs working in a healthy manner, your brain functioning, your heart strong. When you want to lose weight, shave off 500-800 from that number and work with that caloric intake daily. Your body just can't stay fueled and full on any less and you'll surely quit. And if you don't, it's going to ALL come back on with a vengeance! You'll be worse off and stuck in the yo-yo phase for life! The Fix: Keep your calorie intake reasonable and sensible, eat them within 3 meals and two snacks daily - never miss a meal. This will ensure that your blood sugar levels remain even throughout the day which will only guarantee a healthy, efficient metabolism. Portion your food accordingly and don't skimp on lean protein. Protein sends much stronger "I'm full" signals to the brain than carbs or fat!

DIET HICCUP #4

"The number on my scale is stuck"

Plateaus are very very common, especially after a more immediate weight loss. When you're lighter, your body needs fewer calories, so what used to make you shrink is now what is needed for maintenance. The Fix: Cut out about 200 calories more per day. That's not drastic, but once added up over a week or two, it amounts to something. If you don't notice a difference in approximately 2 weeks your portions are most likely off and your water intake is also most likely insufficient. And last but not least, switch up your workout. Do the same, stay the same. It's that simple. Switching routines will build more fat-burning muscle. Be sure to move your body at a moderate pace as many days of the week as possible. Stop and go dog walking is gravy. Keep your heart rate up for a minimum of 20-30 minutes a day. And drink half of your body weight IN OUNCES a day in water!

I hope that I have helped!

Exercise patience, faith & belief in yourself.

I'm already proud of you. :)

A Friend, a Foe, and a Decent Sized Dust Collector!

The Almighty Bathroom Scale

5 Things That Can Skew The Truth

You wouldn’t be a woman if you’ve never had a scale meltdown! You know these times, we hug it when it reads favorably and we cry and curse it when it doesn’t. Let's be honest with one another. Haven't we ALL stood on a scale in our birthday suits and  STILL taken earrings out with hopes that they'll help the needle move just a teensy weensy more to the left? LOL! Oh yes you have!!

 But I’m here to tell you that the number staring back at you may not be quite right and not to fret! Depending on a variety of factors that have absolutely nothing to do with body fat or even the scales accuracy, your body weight can vary by several pounds from one day to the next!

 In fact, experts agree that your body fat percentage and your physical measurements rather than your weight, provide a more accurate picture of your health. So before you panic over what the scale is telling you, keep it mind that it’s just a number ladies and it WILL yo-yo daily and here are 5 reasons why!

 1)      You have clothes on ( ADDS up to 5-6lbs)

This may seem like a no-brainer but most people weigh in with either all of their whole outfit on, or with their sneakers on at the gym, or their bathrobes at home. So take it off! As stripping down to your bare essentials can subtract up to 5-6lbs and really tip the scale in the “right” direction for you! But if you must, I recommend that you weigh yourself at the same time ONCE a week, in the morning, bare and after you use the washroom!

 2)      You just finished an extra sweaty cardio class (SUBTRACTS up to 4-5lbs)

When your body works out at a high intensity, most of the calories burned are from glycogen (a form of carbohydrate that is stored in our muscle). The depletion of this high energy fuel can prove a dramatic shift in weight. But please don’t mistake this drop in pounds as a drop in body fat! The magical weight loss you are experiencing is just water. But hey, if that new scale number keeps you motivated to do it again, you have my vote!

 3)      You drank a huge bottle of water just before you got on the scale (ADDS up to 2lbs)

As you know, water has no calories, so it certainly can’t cause fat gain, but a liter or more of water weighs more than 2lbs. Most small shifts in body weight are due to fluctuating water levels in the body. So the full two pounds will show on the scale during the first few minutes after you drink it, then eventually deplete via perspiration, breathing and other bodily functions and your weight will at that point, inch back down accordingly. So it never hurts to hit the loo before hopping onto the scale!

 4)      You had a few drinks last night (SUBTRACTS 3-5lbs)

Alcohol depletes your body of water. Alcohol also irritates the digestive system and can cause diarrhea. This diuretic/laxative combination makes some women look and feel leaner the day after. But while the scale drops, be rest assured that it won’t for long. Your weight will bounce back to normal once you replenish your fluids!

 5)      You had a “light” lunch (ADDS up to 2-3lbs)

Often the healthiest meals are the heaviest in terms of weight. Filling, diet friendly foods such as broth based soups and/or salads loaded with veggies are full of fiber and water. Now, these both have zero calories, but add bulk to your plate and therefore, for a brief time, your stomach. So eating these can cause a short term rise in the scale number even though they actually help you lose weight over time. Interesting isn’t it? That’s why the scale is but a number, nothing to plan your life around. Eating healthfully comes first and matters most. So please don’t discourage yourselves from eating these fine foods. Just remember that once you do, depending on your digestion rate, the added weight of a large but diet-friendly lunch won’t stick with you longer than 12-24 hours! So never fear!

Keep up the great work with your fitness routine, eat smartly and choose a winning attitude! Be sure to grab that trusty measuring tape and keep track of those inches lost. Those results are worth far more to you than the number on the scale!

Never give up! You already look wonderful!