Break that Plateau!!!

Let's talk plateau! Here I am going along, losing every week, down a size, feeling great and BAM!!!! Nothing, nothing for the past four days. I know this is a very familiar story and I know this because your body is designed to plateau after four to five weeks. Your metabolism rises and falls based on what it gets use to. If you do the same thing, meaning you eat the same foods in the same amounts day in and day out, week in and week out... BAMMM plateau. So how do you get off a plateau and what can you do to prevent it.... well if you are an office client and received the food list with the two time a week carbs, there is a page with plateau breakers, if you are an online client there is a section on the booklet that explains this. However, since I am in the mood to type, I'll walk you through it. You MUST confuse your body... I don't know about you, but it is easy to confuse my mind, but that is another story.  

Here is a sure fire way to bump your metabolism. First be sure that you are taking the nutritional supplement (green) and the calcium pyruvate (white) because these are going to be very important in this process. This is a three day boost.  

Day 1: Double your usual caloric intake. If you eat 1000 calories a day, then on this first day eat 2000 calories. This is the perfect day to treat yourself to something you feel like you have been missing. For me, and this is going to be today... I had blueberry pancake for breakfast, notice I said pancake and not pancakes. I am having a grilled cheese sandwich for lunch with tomato soup (a childhood favorite) and for dinner..... PASTA, salad garlic bread and wine. I know what you are thinking, but this is a necessary step to confuse your system and get burning those calories again.  

Day 2: Eat only 800 calories of protein and 1 fruit and 1 vegetable. This is pretty self explanatory and not nearly as much fun as day 1.  

Day 3: If 1000 calories is your usual, eat 1500, so 1 1/2 times what you normally eat. This should include everything meaning good carbohydrates, good protein and good fat. Be sure to eat every two hours (this is very, very, very important) and be sure to have those snacks, an easy way to up your calories a bit. 

On day 4 you will go back to your usual and you should start getting rid of those inches. This is also very important when you are in maintenance as well because you will not put on any pounds when your metabolism is revved up!!! 

The two time a week carb page is a great way to do this weekly, that means that two days a week you are going to add in something from that list and enjoy yourself this is not meant to be torture, it is meant to be a lifestyle. Realize that as life goes on there are focused times when it comes to dieting and there are not so focused times.... when you are focused really maximize by doing the five days of protein (be strict) and then a few weeks of really focused eating and then have fun for a week or so otherwise the chances of you sticking with this is... well nil!!!  

Be sure to stay on the supplements, those will ALWAYS help you!!!! And I have been saving this one, but I will give it to you now because I am feeling so generous.... want something sweet? The berries are exceptional right now (at least in Florida) and guess what you can have on them.... Redi Whip real whipped topping!!! Yes this has only 15 calories per tablespoon and if you eat say 4 tablespoons you will be getting 60 calories and only 2 grams of carb and 2 grams of sugar!!! Your welcome! Now this does not mean stand in front of the refrigerator and squirt whipped topping into your mouth......

EVERYTHING IN MODERATION!!! Enjoy!

CHOOSE YOU!!!

Changing your life is really that simple!  Choose you!  There is no Oreo (insert bad choice here), that is worth your health.  Let's be honest, there are times that the Oreo IS worth it, but if you choose you more often than you choose that Oreo, YOU WILL WIN!!!  Be smart and CHOOSE YOU!

Lifestyle, weight loss tips from successful clients!!!

Well it’s Monday again!! Woop, Woop, UGH!   I have seen soooo many clients in the past couple of weeks who have been doing incredibly well and losing like crazy.  This is not surprising, but is commendable since this is “vacation season”!  I want to first of all say congrats!  Secondly, I want to share some of the things that they are doing to be successful and hopefully help EVERYONE get on track!  The first, very profound comment from a client who has lost 37 pounds in  2 ½ months is, “I am not dieting, I am living a healthier life”.  Wow, that really says it all doesn’t it?  It’s true what they say – all you need to do is watch what you eat and expend more energy than you consume.  It’s really that simple.  We all can make things more difficult than they need to be, but let’s think about this, if you make even ONE better choice each day than you did the day before, you will not only lose weight, but you will actually CHANGE your habits of mindless eating!  Imagine how that will change your life FOREVER!   

Another client says she has become an expert label reader.  I know this sucks, but you have to do it and there is NO way around this.  If you don’t know what you are putting in your mouth, then you are flying blind.  You must rely on yourself for this, nobody else is going to lose weight for you or do the math for you.  If nothing else, pay attention to the carbs and sugars, just start there.  Any change, any better choice is going to be beneficial.  

The next one is a favorite of mine, if you like cheese you must try Laughing Cow brand.  These are individually wrapped little wedges of deliciousness!!!  These are excellent snacks, only 30-35 calories and are the perfect size for carrying with you.  I know, I know you are saying to yourself, “cheese?, that’s not on the list!”  Well, it like I say, it is always going to be a better choice than an Oreo!!! Go ahead and splurge with your 35 calories of cheese!!! 

My final client generated recommendation is…. Tell you family and friends!   You are not going to lose weight alone, even if you ARE alone in losing weight.  Let the people close to you know what you are going to do and what you want and need from them in the way of help and support.  Who knows? Maybe some of your new habits will rub off on them and they will become healthier people too!!! 

Thank you to the amazing clients who have shared.  You make me smile, warm my heart and make me proud!!!   Donna

Your transformation starts here!!!

Aside

"Here is a before & after for you... This was about 6 weeks before I came to you guys & had only managed to lose 4lbs by the time I came to you. So this "before" pic is 24 lbs heavier & a pic taken today--24 lbs lighter!!  I will send updates as I continue towards my goal. Thx!!!! Have a great weekend!"

 

Just start here!

ONE STEP AT A TIME...DAY The hardest thing to do when you are overwhelmed is to get started. Yet, if you can focus on the moment and make one small gesture, one small step toward your goal, the empowerment of that action will carry you to the next step, and so on, until soon you have transitioned from inaction to action.  Don't get caught up in all that has to be done, only what needs to be done NEXT.
Take a moment today and identify one thing you want to accomplish that has seemed to loom in front of you, take the first step, and enjoy the satisfaction of feeling, of knowing, you are on your way!"

Fiber, what is it good for?

Fiber slows the rate at which your body digests food, so your energy levels remain more stable and you feel full longer.  Because you feel full longer, you will reduce your caloric intake and because fiber is harder to burn your body actually has to WORK to use it as an energy source.  Remember to drink your water which helps fiber move through the digestive tract. Good sources of fiber include fruits, vegetables, beans and legumes.

Why protein?

Why choose protein?  It is important to consume protein because protein-laden foods are good for boosting your metabolism and enabling your body to burn fat rapidly.  Secondly, in addition to burning fat, consuming a protein-enriched diet will help you rebuild muscle after work outs and maintain leanness of that muscle. Be smart about the protein you choose to eat.  Eat more lean protein as opposed to fatty proteins.  Although it is important to consume some fat, eating lean protein will minimize the calories and save room for those all important fruits and veggies.

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Starvation only slows your metabolism!

If you reduce your daily calories to less than 1,000 of course you see the pounds go. But when you eat so few calories, in essence you train your metabolism rate to slow down. That is why after the first five days you MUST add in fruits and vegetables.  If  you are on a starvation diet, once you stop the diet, your body burns calories more slowly and you will gain weight faster-than ever before.

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