Planning is the key to success - lesson learned

There is a direct link between planning and achievement. Weight loss is no exception. 

To start my day off right I always eat breakfast and that sets me for success during the day.

Unfortunately, I finished all turkey breast and had nothing for breakfast this morning. For a moment I thought about having butter toast with jam. I knew that if I had this for breakfast, I would experience sugar carvings later. 

When a similar situation occurred in the past, I had six white toasts with jam. I just could not stop. Normally, I have one whole wheat toast with chicken or turkey breast.

While reaching for jam jar, I discovered that I had a can of  tuna fish. I put tuna on toasted 100% whole wheat bread and had good breakfast. Breakfast that supports my weight lose.

Survived difficult moment and learned another lesson to always pre-plan what I will eat and have food consistent with Eat Like Me approach available. 

Posting photo of my today’s breakfast.

Sugar dependence is real

If you’re like most Americans, you eat more sugar than is good for you. Sugar makes us hungry and fat because it is an effective agent that produces excess calories and stimulates further eating. People generally know that sugar isn't good, but they don't appreciate how powerfully negative it really is.

Sugar is the driving force behind the diabetes and obesity epidemics. In addition, when the body can’t manage the amount of sugar in the blood, the sugar begins to damage artery walls, increasing the risk for heart attack and stroke.

Why does sugar have such a powerful hold on us?

Consuming large amounts of added sugar activates the reward center and makes us want to eat that food again. Past memory of eating sweet things produces cues that induce the craving for more. Sugar can also change how you feel. When this happens, you can have increased cravings for sugar and feel a lack of control when around sugar. It resembles other abused substances because it is reinforcing.

While sugar is everywhere — in cookies and crackers, breads and pasta sauce — the single largest source in the American diet is sugary drinks.

Who should you believe

Years ago, when I posted on a popular website that losing weight was possible without exercise and that losing weight fast was good, it was treated as heresy. I was advised to read other posts before posting.

Another person posted that I did not know what I was talking about. A person with over 3000 posts in her profile suggested that my post should be ignored because I was trying to create a buzz. Even though I posted what I believed in, and more important, what worked for me, my message was not well received.

I understand that advocating losing weight without high-priced diet products, personal trainers and expensive gym memberships was not welcomed at that site. Many weight loss gurus like to emphasize long, steady weight loss. While they were coaching you through this weight loss, they are also likely draining your bank account in a long, slow fashion, too.

Widely popular assumption that in order to lose weight you must exercise has been the foundation of many weight-loss programs. The advice to exercise more to lose weight is simply not realistic. Some find it hard to accept but exercise isn't necessarily helping us lose weight. Even if you exercised every day, in order to achieve any noticeable weight reduction, you would have to do it for hours each day. Exercise is great for our physical health and state of mind, but it has a disappointingly small effect on weight loss.

While most weight loss "experts" still claim that losing weight quickly is not sustainable, study after study show that shedding weight fast leads to a greater weight loss and longer-term success of keeping it off.

Sustaining motivation

It takes determination to openly acknowledge our situation and keep striving to improve. Life is not easy. Life is not perfect. Perfection is not achievable, but improvement always is. I believe that in all circumstances we can choose. We can choose what we eat and what food we avoid.

Not being successful with weight loss attempts is not because we are undisciplined or lack willpower. Many give up their weight loss efforts not because they are “unmotivated” people, but because they don’t see results or/and use methods that include experiencing hunger. Hunger is the most significant problem with weight loss and a diet that results in hunger will never be successful. It is hard not to eat when you get hungry.

If you can change what you eat and how you eat, you will be able to lose weight. Initially changing your eating habits may cause some level of stress. But it can be done and there are ways to make it easier. I know it can be done because I lost weight without feeling hungry. Losing weight CAN be done without experiencing hunger.

What worked for me was seeing results. When I saw the numbers on the scale going down every single day, I got excited and wanted to stick with my method. Fast results kept me motivated. The more weight I lost, the more I realized how doable and relatively easy it was, and the more I wanted to share it with others.

You can lose weight - but it's up to you to take the simple daily actions that will make losing weight a habit. Seeing results and not feeling hungry will help.

Making smart choices when food shopping

Many people are interested in eating healthier, but with thousands of products lining grocery store shelves, choosing the right foods can be overwhelming.

What is “healthy”? What does “natural” mean? What are foods labels actually saying?  It can be confusing regardless of whether you shop in supermarkets or local grocery stores.

Buying, and of course eating, the right food is crucial part of my approach to weight loss.

Eat Like Me approach ensures weight loss and at the same time contributes toward healthy life style. I don’t offer any advice how to be more confident in the kitchen, because I don’t cook. The most complicated meal I can cook is scrambles eggs.

I buy and eat food that gives my body the nutrients it needs and helps me lose weight. I shop for food once a week on weekend. Shopping when I am not hungry or rushed for time helps. I plan what food I need to buy and stick to my shopping list.

The key to successful food buying when you try to lose weight is planning ahead.

Easiest part of my eating routine

Breakfast is the easiest part for me.

It is the part of the Eat Like Me approach that works very well for me. I can honestly say that it is super easy - for me.

It appears effortless in weight loss terms and I have no problems with maintaining 100% compliance. Unless I travel.

It is easy, does not require a lot of thinking about it and it takes little time to make. 

Posting the picture of what I had for breakfast today.

Your body is like an engine

Your body is an engine that combusts nutrients  and turns them into energy.

Efficient body engine is essential to eating satisfaction and maintenance of a healthy weight.

Body engine running at peak keeps up a stable burn that provides energy throughout the day and contributes to a good sleep.

To run at peak it needs nutrient rich food.

In contrast,a body engine running suboptimally generates cravings and urges to binge.

It is demanding fuel between meals. It practically is always wanting food. 

If your diet is poor your engine will not get many miles to the gallon.

Focus on nutrition.

Eating less processed foods and more real foods will immediately improve your nutrition profile and give your engine a boost.

What you can do now

There are many things that you can do to lose weight. What worked for me was changing “everything” overnight, but everybody is different, and different things work best for different people.

While every day is best to start losing weight, starting weight loss in the middle of holiday season is probably more challenging.

Since you are reading this, it means that you are thinking about weight loss. I propose that you use the motivation or concern that brought you here and start doing something now.

What you can do is to stop drinking sugary drinks and drinking more water instead. Yes, it means no soda from now on.

While it will not cause you to lose weight, it will be a big change for start and it will prove to you that change is possible. It will prove to you that change can be done and that you are doing it.

You will experience the satisfaction and empowerment that come from targeting an action, following through, and building a positive new habit. 

Since this change is easy, you will be successful. It will also set your mind that you are already doing something.

Experiencing success builds confidence and motivation. Feeling successful will serve as a constant reminder that change is possible and will help you, when you decide to take action to lose weight.

Do not make terrible mistake by switching to diet soda.  Stop drinking sugary drinks now.

Learning how to eat well

My experience demonstrated that rapid weight loss is possible and sustainable. The best part about the approach that works for me is that I do not have to weight my food, measure portions or count/record calories.

Contrary to conventional thinking, it is not how much you eat that determines you weight; it is what you eat.

Learning how to eat well, what to eat to fill your stomach with foods that have a high nutrient density and are low in calories is worthy. It will allow you to eat however much you want whole losing weight. You will gain a simple and effective strategy to achieve and maintain weight loss without feeling hungry for the rest of your life.

I learned how to enjoy my eating approach and it helped me create healthy behaviors that eventually became effortless. It changed me in a natural fashion and became my proffered way of eating. The change was successful and shows every sign of being permanent.

How mantra worked for me

What is a mantra? Mantra is a simple word or a phrase to repeat. It is a phrase that, when regularly repeated, becomes a genuinely held belief.

For me, using mantra was very effective, especially when I was about to deviate from my eating plan or engage in emotional eating. I used my mantra and it worked 100% every single day. When I was tempted to eat something that would not support my weight loss goals, I would say to myself “Do you want to have an open-heart surgery?” Asking that question set me straight right away. It refocused my thinking on why I was trying to lose weight.

That mantra was very effective for me. It always worked during the first few months of my weight loss efforts. When facing a challenging situation, it helped me stick to my eating plan and make right choice related to food selection.

Using mantra shifted my mindset when needed. It strengthened my motivation. It was like a life-line for me.

Find a phrase or quote that works for you, then repeat as needed. The act of repeating those words can energize you and positively influence your thinking.  It may give you that extra momentum you need by increasing your motivation, or/and prevent you from making a poor choice when deciding what to eat.

Pattern of weight loss

The pattern of weight loss - how much you lose and when - is not a significant factor for weight regain.

It’s a simple fact that when you stop whatever you are doing to lose/maintain weight, you will start gaining weight back.

Many people lost weight, only to regain it again because they went back to eating foods that made them overweight or obese before. That is the main reason for weight loss/regain cycle.

The pattern of weight loss is very important during weight loss attempts.  When you see the results early in the process, you gain more confidence that what you are doing is working and it will motivate you to continue.

Who do you believe

What we hear today about diet and nutrition is confusing. So-called "experts" offer contradicting, sometimes questionable advice about food and nutrition to promote their agendas. Some formally overweight or obese individuals try to monetize their  tips or advice by selling products or services that offer the highest commission.

The majority of us struggle to accept the fact that a diet composed of real foods is the healthiest. For a diet to be truly healthful, it must contain a large amount of vegetables. When you eat lots of vegetables, especially green vegetables, you meet your body's need for fiber and micronutrients without having to consume too many calories.

Gaining knowledge is important step toward effective weight loss. But knowledge is not enough. You need a conscious effort to change what you eat. Incorporating information about a simple and effective strategy into your life you will help you achieve weight loss and have a positive effect on your health.

What you choose to eat will determine how successful you will be.

Eating healthy while away from home

Eating healthy while away from home can be hard. 

I am in Norfolk, Virginia for a week attending job related training. I like it so far. People in my class are authentic leaders. They are committed to improving everyone around them, just as much as they are committed to improving themselves. They are authentic, they project enthusiasm, and most importantly, they care. 

In the morning my only option is eggs, sausage, toast, and some blueberries in the hotel restaurant. Monday lunch was pizza, but today I found a more healthy option. See the picture above. Chicken breast, green beans, mixed vegetables, and spinach on the side. I had water as it contains no sugar or calories. 

Dinners should be less challenging, as I will not be limited to the area where the training is. 

Figuring out how to eat right while away from your routine can be hard, but it is not impossible.