My Very Own Weight Management Tips

Hi friends


I am official allowed to say:

I can’t believe it’s almost 2014! I have a lot of presents to give out and money is always a little tight this time of the year. I’m making homemade s’more kits with my good friend, knitting a few scarfs, and I’m also creating a few abstract canvases to give away as presents. I love crafting and most of my family and friends know that, I’m sure they will enjoy whatever I make with my hands.

I’m feeling productive today. As soon as I got up I made a list of things I needed to get done, and I’m almost done with the list! I decided to leave a few things for tomorrow, but for the most part I’ve been successful with my quest.


Let’s talk
My stay slim and trim tips
I usually look for articles with tips on how to stay in shape or get in shape, but it dawned on me last night, I’ve never featured my own personal list. A list of all the things I do on a daily bases to keep my physique where I want it.

I hope you enjoy the list. It’s proven to help keep you right and tight.


Tip #1

Eat oatmeal for breakfast everyday, 
even when I’m on vacation

  

For as long as I can remember I’ve been told that oatmeal keeps you full and can help lower body fat. I was not a believer until 2 years ago when I challenged myself to start eating oatmeal everyday for 30 day to see if I felt a difference. Not only are whole grains good for you, but oatmeal expands in your stomach making you feel fuller longer. After a breakfast of 1-5oz package of unflavored unsweetened oatmeal, sweetened with honey I’m not hungry until after lunch time. I enjoy oatmeal so much that I travel with my own packets to make sure I stay on track. Sometimes I can’t wait to hop out of bed and devour my oatmeal. Other times I have to make myself eat it because I’m not hungry; but I never regret it. I’m an oatmeal(er) for life. It’s been a few years since my 30 oatmeal challenge and I’ve lost over 30 pounds. That’s enough results for me.


Tip #2

Sweat everyday

This is harder then it seems. I workout 5-6 days a week so I’m used to sweating almost everyday. On my off days I usually complete 100 squats and 100 push ups which skyrockets my heart rate and creates some perspiration. I try to complete some kind of cardio i.e. spin bike, fast walking, running stairs, hiking, stair master, cardio interval training… The best part about this tip is your body gets stronger and you constantly have to push yourself harder and harder to work up a sweat. Last week I increased my daily push ups and squats to 150 a day, because 100 was getting to easy.


Tip #3

Embraces the pain

Pain = Results
I’m not talking about horrible, tear jerking pain. I’m talking about pushing out an extra set of exercises when your lungs are burning, your legs are on fire and you just want to give up. I’ve conditioned myself to embrace the pain of exercising because I know that’s where the results are. In my twisted little head: pain = results and I love results.


Tip #4

Eat a salad for lunch

Breakfast is covered, what’s for lunch? I am not always successful with this tip, but the more I follow my own rules the easier it is to stay in shape. Lunch can ruin your day. It’s hard not opting for fast food, greasy diner food, or the high calorie office cafeteria. To keep my body fat low I try to consume at least one salad a day. Lunch is the best time to get my daily greens. Instead of feeling bogged down by a huge meal, I’m usually energized and ready to tackle the rest of the day. I avoid mayonnaise based salads like tuna salad and egg salad, and opt for a green salad with basic toppings like tomatoes, green onions, cucumbers, carrots, and boiled eggs. I also try to add some protein to my salad like grilled, baked or boiled fish, but you can also add chicken or beef, just make sure it’s not fried.
*watch out for salad dressing, avoid anything creamy, get used to vinaigrette

Tip #5
Always Leave some food on your plate

I eat out about 3-4 days a week. I love food, the different flavor combinations, textures, and all the different kinds of foods constantly blow my mind. It’s so easy to overeat at restaurants, especially when you only eat oatmeal for breakfast and a salad for lunch. To ensure that I don’t ruin any of my hard work, I make sure to eat slowly. Taking small bites and putting the fork down while chewing. Never talking with a mouth full of food, but always contributing to a conversation. Usually 1/2 through a meal my stomach gets tight and I know I’m almost full. Sometimes it looks as if I haven’t touched my food when I’m done, but that’s not always my fault. American sized portions are 3 times what our body’s really need. I call my boyfriend the clean up crew, he can usually tell when I’m full and he starts picking at my food, until I surrender and push my plate away. Then he happily devours my leftovers and tells me how proud he is of my disciple. This didn’t come overnight. I’ve been actively working on this for the last 5 years and I’m not always successful. You have to start somewhere.


Tip #6
Enjoy a cheat day one day a week

This one is self-expiatory. At least one day a week I lose it, I eat what I want, when I want it. Try to make sure not to go too crazy.
Eat clean 80% of the time

Eat what you want 20% of the time


Tip #8
Don’t judge yourself harder then everyone else
I usually give everyone else the benefit of the doubt, but beat myself up if I’m not 100% perfect. That’s not healthy, and throughout the years I have become easier on myself. Holding myself up to unrealistic goals is just not healthy. I’m not perfect, I’m human and I’m going to make mistakes. I try to remind myself that when I’m late night snack even though I’m not hungry. Like last night at 1am. I wasn’t hungry at all but that didn’t stop me from rolling out of bed, going down stairs, and devouring a piece of leftover tortilla Espanola and a oatmeal cookie. It is what it is. Sometimes a woman gets weak and she just wants to eat
Tip #9
Don’t look at it as a diet, change your eating habits for long lasting results
Diets have never worked for me. I don’t like refraining from food. That’s why I’m not a true vegetarian, vegan, or carb-free. I couldn’t live without fish, eggs, bread and cheese. I know my limits, I’ve changed my life instead of restricting my food intake. I love seafood, but I don’t care that much for meat, so I’m a pescetarian. Find out what works for you by slowly amending your diet. It took me a while to eat as healthy as I do. Nothing comes overnight. Small steps lead to bigger steps, which in-turn can change you life. It changed mine.
Tip #10
Truly Believe in yourself even when you feel foolish

 This is the best tip I can give you. I didn’t really believe I could loose 100 pounds, but I didn’t allow that to stop me. I convinced myself that I could do anything. I felt like any idiot at 300 pounds exercising and eating less, but it paid off. I successfully tricked myself into believe in myself. Every time you say to yourself, I can’t do this. I’m stupid, I’m fat and I will always be fat. Stop yourself and tell yourself you can do it. You are worthy of change and you can do the impossible. After awhile you won’t but yourself down, you will start to believe in yourself and you will realize you can do anything you put your mind to.

I hope you all enjoyed my Tips. They have changed and shaped my life for the better. I pray they can do the same for you.
Feel free to contact me for meal planning, exercise planing, or just general support. 
I’m fun to talk to, and I would love to help you get where you want to go. 
Coming soon:
Low-fat, low calorie, and gluten free Holiday desserts to bring to parties or the office’s annual Holiday  party
 
Blessings my friends
Mary  

 

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