My breakfast step by step

 

 

 

 

 

 

 

I start my day off with a good breakfast. Breakfast helps me prevent hunger later on. It jump-starts my metabolism and sets my body in the optimal fat-burning state. The protein consumption (a slice of lean turkey), when eaten as part of the daily first meal reduces my appetite throughout the day. It is very important for me to stick with protein breakfast option. Initially it was a little challenging because proteins are usually not a part of typical "breakfast foods".

Do we eat more in the winter?

The winter months bring cold weather, holidays, and the potential for weight gain. For me winter is a challenging season when it comes to weight loss.

Do we eat more in the winter? I think we do eat more during the winter time. There’s something about the winter that makes us eat more. Part of the weight gain may be because of our tendency to stay indoors and snack more than we do during the summer.

Developing goals that focus on healthy eating habits for the winter makes it easier to optimize eating winter holiday meals. Healthy winter eating habits can really make a difference with holiday weight control.  

What do you do to prevent winter weight gain?

New Year's Resolutions You Will Stick With

On January 1 many of us make all kinds of promises that “starting tomorrow, things are going to be different.”

How can we take advantage of our good intentions on January 1 and make them work for us throughout the year, or at least for longer than they would naturally last?

For long-term success, a detailed and sustainable action plan is key.

Take advantage of these moments of clarity at the start of the New Year and take actions that would commit us to making good decisions in the future.

For many people the New Year means a fresh start, and another New Year’s resolution.We are determined to make 2014 the year we stick to our health and fitness goals.

And while making the resolution to lose weight is easy, keeping it, can be a challenge.

However, when you are convinced that losing weight is more important than what you are giving up, then you are ready for action and you will likely succeed.

Chocolate - once I start, I can’t stop eating

I have a healthy relationship with food and I most of the times I eat healthy.

Healthy eating led me to the 91-pound weight loss and it continues to help with maintaining my current weight.  

Avoiding sugar is an important part of my eating strategy. Apples, blackberries, blueberries and raspberries are the only foods I eat that contain sugar.

Well, most of the time. I consequently avoid sugar except during holidays and special occasions.

I have to admit that I, experienced and successful dieter, struggle with chocolate. I therefore don't buy it or keep any in the house anymore. Except holidays.

Chocolate does something to my brain and just makes me want more and more. I have no control once I start. I can't just eat a piece of a chocolate bar and be done.

Despite what reason and intelligence tells me to do, I am unable to stop. When I start keep stuffing myself with chocolate to the point of discomfort.

What food can't you stop eating once you start?

Guest Post: If not now, when?

The biggest challenge people face when they are looking to improve their lives is getting started. Reading about self-improvement, or learning about the tools required to live a better life means nothing if you don’t utilize those tools.

One of the greatest causes for failure when it comes to personal development is simply a failure to act.

Listed here are a few reasons to act, they are posted to help you realize that the time is NOW; not tomorrow, not next week, and not after you have accomplished something else! So take a moment to read them and then move forward on your journey!

There is no change without action.

Sure, reading about personal development or positive living can make you feel good at the time, but without action the knowledge itself is somewhat useless. Your situation will stay the same unless you make the move to change it!

There is no one that can do it for you.

The harsh reality of life is that unless you make the choice to change you never will. No one, and nothing, can do it for you. If you want a better life it is you that has to create it. Period.

Lessons are best learned through actions.

When you make mistakes you learn lessons. Through actions you will learn what works and what doesn’t. There is no better way to learn that by doing, it can teach you things you wouldn’t learn any other way.

It makes you feel good.

Our self-esteem can have a huge impact on whether we take action towards our goals, but the best way to combat this issue is through action. It is somewhat of a double-edged sword in the sense that when you don’t act you feel bad, but you feel too bad to take action. Still, it is more likely that you will regret not doing something to change the situation. Taking action towards your goals makes you feel good. It raises your self-esteem, and it encourages you to move forward. It will make you happier overall and increase your confidence in a way that nothing else can measure up to.

Every small step counts.

Every small step you take brings you closer to your ultimate goal. If you make an effort to complete one action each day, even a tiny one, you are that much closer to accomplishing your bigger goal. Reward yourself for each small success as a way to encourage forward momentum. Keep track of each little accomplishment so you can see how they tie into the bigger picture.

If not now, when?

This is a common question asked by motivational speakers, and when it comes to personal development it is the question; one that you should be asking yourself every single day. If we wait for the ‘perfect’ time, a better time, later, we will be waiting forever. The truth is; if you keep waiting you are going to run out of time. Take a close look at what it is you are waiting for and find a way around it. Act now, or risk missing your chance.

It is about the journey.

Just as discussed above, every small step counts, that is because the process of personal development is more about the journey than it is the result. The ‘end’ of your journey to a happier more fulfilling life is something that cannot be expressed. In fact, an ‘end’ doesn’t really exist because living a happier life is a long-term commitment that requires regular maintenance and consistent actions on your part. Your ultimate goal will change as you do, and that is why you should be focused on the journey itself rather than the finish line.

One action leads to another. 

Each action you choose will lead to another action that will lead to another. You may look back a year from now and find that you are nowhere near where you originally planned to be, but your actions will take you in the direction you need to go by presenting you with opportunities and choices. These choices will lead to others and your journey will be adjusted to suit your growing needs. It may sound lame, but it is the truth, the hardest part of any journey is getting started, but once you begin, I guarantee doors will open for you.

Until Next Time…

Take Action!

Katherine D

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Katherine D writes a blog Inspired Every Moment that provides practical tips and useful advice for living a happier, more fulfilled life every day.

http://inspiredeverymoment.com/
 

Try to stick to a healthy eating routine as best you can

Thanksgiving can be a stressful holiday. With so much delicious food tempting you, it's impossible to keep your healthy habits in check.

Thanksgiving is one of those holidays when people plan to eat until they are stuffed to the brim. What is worse, Thanksgiving often sets off a domino effect for the rest of the holiday season.

With so many holiday events revolving around food and cocktails, it's easy to add on the extra pounds between Thanksgiving and New Year's Day.

But that doesn't have to be the rule. Remember, Thanksgiving is one day. Done right, you won’t set yourself back too far!

A turkey-day feast isn't what typically causes the weight gain; it's the entire Thanksgiving weekend that often packs on a few stubborn pounds.

Yes, the scale is bound to go up the next morning, but if you get right back on the wagon on Friday morning, you can easily get back to your pre-Thanksgiving weight by the next week-end.

How I did it

Three years ago I developed very strong motivation that helped me implement drastic changes in my eating habits.

In May 2010 my weight was 261 pounds. During annual physical, the doctor told me that the test showed something in my heart. He told me that obesity was one of my risk factors and referred me to see cardiologist. The cardiologist recommended heart “procedure”.

The idea of surgery frightened me. I was determined to do anything humanly possible to lose weight. I gave up practically everything I liked. I adopted a diet that consisted only of fresh non-starchy vegetables, fresh low-sugar fruits, lean protein and a slice of whole grain bread. I took Omega 3 (healthy fats) and multivitamin supplement daily. I drank unsweetened hot tea three times a day and tried to drink a lot of water.

Changing my eating habits was not super easy and initially I experienced some level of stress after I gave up all of the foods I liked. The first few days were most challenging. I felt weak and had no energy, but I didn’t feel hungry. Since my new way of eating provided rapid weight loss at the start, I had the additional incentive to keep going. When I saw the numbers on the scale going down every single day, I got excited and wanted to stick with my method. Soon cravings for junk food disappeared and I honestly could say that I liked and enjoyed healthy foods I eat.

During my weight loss process I tried to learn as much as possible about losing weight, different diets, and challenges faced while attempting to lose weight. I read more than many books, hundreds of articles and reports, and extensively researched the weight loss related issues on Internet. I learned a lot about physiology, nutrition, health and exercise science, and perhaps I know more about losing weight than an average person. I know what my body needs for successful weight loss and good health, and I use this knowledge to continue to be successful.

I found out that by eating the new, healthy way I didn’t have to endure hunger to lose weight. I believe that feeling full and satisfied while eating nutritious foods was a critical part of my eating plan. The food choices I made helped me feel full with fewer calories and assured that I didn’t feel hungry.

Also learned that weight loss can be achieved without exercise. Shortly after I started losing weight I injured my knee and had surgery. Exercise was out of question, but I continued with eating habits changes that I implemented. The scale continued to show lower numbers at the unchanged rate. I could not exercise for 12 months, but kept losing weight.

I researched this issue and found out that what was happening to me was nothing unusual. Being active and exercise is great for our health but in terms of pounds, exercise contributes a little towards weight loss. Food is the component that largely determines whether we are gaining or losing weight, and the key to losing weight is focusing on eating of the foods that promote weight loss.

After I lost 91 pounds I determined to make this a lifestyle and not to return to my old ways. Since a healthy lifestyle is a process, I knew that to keep the weight off my new behaviors needed to continue.

Once I reached my goal weight, I was determined to make this a lifestyle and not to return to my old ways. I knew that to keep the weight off my new behaviors needed to continue. I have my weak moments, too. I allow myself to eat differently during joyful situations like holidays, birthdays and other celebrations - beautiful moments themselves, but at the same time, create opportunities to deviate from my healthy behaviors and eating habits. These are choice based behaviors and I believe I could have made different choices had I wanted to.  Unfortunately I also have moments when I am unable to control my choices. I sometimes experience binge eating.  I still frequently forget about drinking enough water.

Today I am no longer overweight and I maintain the weight of 170lb. I’m so positive about almost all aspects of my life and I became an advocate for idea that it is possible to lose weight, no matter what your life, your current situation looks like. If you can change what you eat and how you eat it, you will be able to lose weight.

I am someone just like you. I am no different than you when it comes to losing weight. I don’t have more willpower than you do. I don’t lose weight more easily than you do. Since I lost a significant amount of weight and kept it off, I believe I am in the position to be able to offer hope to others.

No single approach, formula, or plan for weight loss can work perfectly for every person. Losing weight is about finding what works for you and choices that make you feel good both physically and emotionally that you can stick with. When you know what works, then it is just a matter of commitment on following through each week on your best actions, adopting it to your unique circumstances and lifestyle until they become second nature.

To set yourself up for success you need to decide what is more important to you. When you are convinced that losing weight is more important than what you are giving up, then you are ready for action and you will likely succeed.

If you want to learn what worked for me please visit: ilostweightyoucantoo.com