Tuesday, September 29, 2015

My Weight Loss Strategies



I had a Plexus customer ask about some of my personal weight loss strategies. My response was a bit long winded, but worth sharing. ;)

*As far as my weight loss, once I started working on gut health first, it made all of the difference in the works. The Triplex Combo is the bomb! My energy level increased significantly and i was motivated to walk regularly. I try and walk 5-6 days a week with at least 3 of those being long walks - an hour or more. Some days I'm lucky to jump on the treadmill for 30 minutes or walk my dog at night. But, I've made it a priority in my life. I don't want to be a frumpy mama that gets winded walking up the bleachers!

*The first month was tough because I'm an emotional eater. I started entering what I ate into the My Fitness Pal app. Some people say it's a pain and some will argue that you shouldn't count calories. But for me, it's a big eye opener to see where and when excess calories are coming in, learn how to make better food choices and think before I put soothing in my mouth. I don't think this needs to be done forever, but I recommend that you do it for a week to give yourself an idea of what a typical day/week looks like for you. Then, we can tweak it from there. I always did this with my clients when I was working outside the home as a Registered Dietitian.

*Everyone eats out. It's inevitable but can wreak havoc on your weight loss attempts.  Sometimes, we'll be out and about and go through a drive thru. I'll pull up food in the app and see what some lower calorie options are. At the end of the day, the app shows you the breakdown of nutrients between carbs, protein and fat. For me, protein was a struggle so I try and eat more protein now and less carbs. I still have bread, but try to limit and choose whole grains instead of white or other sugary carbs. Again, some people might not recommend tracking what you eat. It might seem daunting to you and doesn't have to be done. But again, it can be useful even if you just do it for a short time.

*I make sure and have protein every time I eat. I used to snap on carbs/sweets. BAD. Now, I make sure I have protein - a few almonds with fruit or yogurt, for example. Protein helps you feel fuller longer and helps to level out your blood sugar. It will help so you don't crash later like you might if you just eat carbs!

*Water! Drink a lot of it! I use a cup with a lid and straw and have ice water with me all day long. A general rule of thumb is to drink half of your body weight in ounces. So, if you weigh 150 pounds,  you should drink 75 oz of water a day. For me, I've found that I drink more with my cup/straw than if I use a regular cup or water bottle. Find what works for you!

*I am not one to give up foods that I love. I have a friend that lost 50 pounds in one year. She was that friend that would talk you into ordering dessert when you went out to dinner. Now, she's the complete opposite. She does not eat sugar, white flour or butter. At all. Period. I'm so proud of her! The progress that she's made is incredible. If you are type A, all-or-nothing type of person, then this might work for you. But for me, I want to eat a slice of pizza when there are 10 extra teenage boys at my house. I want a cocktail on girls' night out. I want to enjoy a piece of birthday cake and not feel guilty about it. If I deprive myself of those things all of the time, then I won't stick with it. You want it to be a lifestyle change. You want to be healthy for the long haul. So, you have to do what works for you. My friend said that if she were to have one donut, it would all be over and she'd fall back into her unhealthy eating habits. What she's doing works for her. For me, if I allow myself a treat every now and then, I don't feel deprived. I think of it as just that - a treat or celebration - knowing that on my next meal I'll be back on track and continue eating healthy.

*You have to find that balance and see what works best for you. I will say though, that after awhile on the Triplex Combo, my sugar/carb cravings have really improved. I feel full longer and quicker. I used to think about food from about 1 - 10 pm. No joke. I always thought of 2-4 as the "witching hour" when I would eat out of stress, boredom, etc. Now, there are so many times that I look at the time and think, wow, it's almost dinner time. It's crazy. It won't happen overnight. Take your products consistently and work on getting your gut healthy. Somewhere around 6-8 weeks it all just go so much easier. In the beginning, if I was about to go grab an unhealthy snack, I'd set the timer on my phone for 20 minutes. I made myself wait and do something else. And you know what? Every single time that timer went off, I no longer wanted that food!

*Plan ahead. When I know I'm going to meet my friends out for dinner that night, I try and eat less for breakfast and dinner. If I know Im going to be out and about and think I might be tempted to buy a snack or something, I'll bring a protein bar with me. If I know we're going out to eat, I'll look at the menu ahead of time and (try to) plan what I'm going to eat.

*Have a support system in place. Let those close to you know your goals and that you need their support. Find a walking partner. And have friends you can text or call for moral support (like me)!

*One last thing: weigh, take measurements and a couple of before photos NOW! Don't expect quick results - take your products and work a little on your diet and activity each day. It's best to say don't weigh or measure for a month. But I'd be lying if I said I did that. I tortured myself by weighing every single day. ha. I did measurements again after 2 months. That's when I was floored and joined as a Plexus Ambassador! ;) I've seen so many people that loose inches before they lose pounds. If you start exercising, you might actually gain a little at first. Don't let that discourage you. Be patient. Be consistent. I know my weight fluctuated a lot in the beginning. I also used another app called Happy Scale. It tracks weight trends and made me feel a little better about my initial progress when I looked at it that way.

Ok, this was a lot of info at once. But these tips along with my improved gut health through Plexus products have all helped with my success! I still have a long way to go. But, for the first time in 10 years, I feel like I'm in charge and that I can do it! And, I know that you can too!!

Live Healthy!!

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