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#1 tool for fat loss

There are hundreds and thousands of weight loss gadgets, pills and potions out there claiming they will get you on the fast track to fat loss. Do they work? Some might, most don’t.

If I asked ANYONE and I mean anyone, on the street, on a bus at a school in an office

“How do you lose weight”

The answer each and everyone of them will have is eat right and exercise.

We all know what to do BUT NO ONE DOES IT??!!!  #crazy

If there is one “tool” that works for fat loss it is…

a journal

FoodJournal

I know a lot of you just let out a big sigh … oh, that.

I will bet those of you that just rolled your eyes don’t keep a journal and I will also bet most of you struggle with your weight.

A journal (online or old school paper) keeps you accountable.

You can go back and see what you are actually doing as opposed to guessing.

How much of that pasta did you actually eat?

Did you eat or forget to eat?

How long did you work out and what exercises did you do?

How much water did you drink?

How much sleep did you get?

Was it a good day or bad day?

 

IF YOU BITE IT…YOU WRITE IT

 

Food-journal

All of these seemingly small things add up to big results.

If you are keeping track of what you are doing you can see where and why you are going off the rails or why weight loss has stalled.

It is sooooo simple but no one does it.

Why?

Lazy. More work. No time  #excuses

If you track what you do it will get you to your goals faster, I promise.

Track /journal everything that you want to change. It will give you the reality check of where you are and the awareness to keep going and recognize the work you have done.
If there’s something you really
want to change right now, get a journal and
start writing out where you are are and
track what you are doing to get where
you want to go.

I promise you it’s one of the most powerful
things you can do.

Don’t believe me… try it.

4be1791fb63690c11fd59c0a54445e0d

 

The best diet in the world…that really works.

1198409_Worlds-Best-Diets

There are a few “secrets” to losing weight.

If you read my blog you know most of them. Sad thing is, y’all might read them but never use them…and big surprise, your weight may have even stayed the same, if you’re lucky.

I have been designing nutrition plans for almost 20 years. I have learned that there is one diet that is the best in the world and it works on every single person that has done it.

Ready for it ? ? ?

The best diet in the world is… the one that you actually follow….read ontadaa21

Now, that is just the surface part of my answer. The best diet is the one that is based on real food, nothing processed.

There are millions of diet books and you have likely tried a few of them…and the magic question…are you as fit / skinny as you want to be?

You probably tried it for a few days, maybe had some results but then felt deprived (insert crying here) and then you went back to your old ways. “I had a bad day.”  “I heard some bad news.”  I needed to celebrate.”

Fact: your old ways got you exactly where you are.

Solution: You need to eat real food, drink water and challenge yourself physically.

For those weight watchin-point countin’, walkin the pounds away people….time to step up your game…what might have worked a decade ago is not serving you well today, because you probably shut down some of your fat burning capacity through yo-yo dieting.

The best diet in the world is one that is normal, that doesn’t require capsules or special tinctures. You know I’m right.

You know most of your fit/skinny friends just eat real food. Those athletic friends that you love yet hate at the same time…they eat real food.

I have some math for you.  It’s not like counting points though.  If you take the 2 hours of tv watching a night and use 30 minutes of it to make your meals you would see and feel a difference. 

If you also take 40 minutes to an hour of your 2 hour tv watching and used it to workout, I guarantee you will see and feel a difference. You still have 30 minutes left….go to bed early. There is nothing on tv that will improve your life. Getting 30 more minutes of sleep and you will feel fantastic in the morning….no more negotiating with the alarm clock!

Simple strategies people.

Stop believing the hype of the latest/greatest diets.

Old school works.  Eat healthy real food, don’t drink your calories, exercise daily and get some decent sleep = fit, healthy, energetic you – sounds awesome right?!! Give it a try…I dare you!

National Honesty Day

So this is a “thing” thanks Facebook for keeping me up to date!

So here is my “Let’s get honest” post.

Gut Check Time.

How much is patting you on the back vs kicking you in the butt helping?

I want to encourage you – I want to help you face your fears.
It’s a disservice by not being hard on you.
Let’s be honest, you’re expecting more than what you put into it.
If you want results you have to work hard…set yourself to another, a higher standard.
Yes you are going to have to sacrifice, face fears but its worth it.
Be honest with yourself. What is your strategy?
Fail to plan…plan to fail?
We all want the “Do less and get more”  -that is not how the world works!
What are you prepared to do to see results?
Stop being mediocre, stop treading water.
If I moved in with you for 10 days I guarantee your life would change.
Get serious today.
Be hot or be cold – don’t be in between…its painful.
“I care” and “atta girl / atta boy” is ok, but most of the time you can do better.
This is your wake up call!!!
Stop wasting time.
Stop making excuses.
Distractions of life happen and they wont ever stop, but if you give up, that’s on you.
I want you to decide to be great – you have been around long enough to know what to do – make it happen
Decide to be great NOW.

Suck it up buttercup. Fight the weight loss battle and win!

5 tough love truths about weight loss

I have been writing about health, fitness and weightloss for years, many, MANY years. My message hasnt changed. Don’t believe me, go look through all of my posts, I promise it’s a good read!

I don’t know how many ways I can say eat real food and work out.  I’ve said it in a nice way. I have been sharp in my tone, I have written with love and I have out and out pleaded and STILL people are fighting this battle or emailing me “what can I do”, “I need to lose weight, can you help”

Here is the short list of what you need to hear:

Stop eating crap…end of discussion.

You eat crap you look like crap, it doesnt get any simpler than that.

stop eating crap cleanse eat-like-crap1-300x209

 

Close your mouth

Most people who are looking to lose weight, really dont experience real hunger. It’s ok to let your stomach growl. You eat out of boredom or you eat because your blood sugar is sky high and you blood sugar is high because you eat junk #visciouscycle #stopit

do-the-work

 

You think you deserve a treat

No you don’t. Treats and excuses have gotten you to this point. You deserve to sweat it out on the treadmill and do push ups thats what you deserve. “Just a little bit” or “I just had a couple of bites” tells me loud and clear that you aren’t serious about losing weight.

bla bla bla

 

You think you should be down 20lbs in a week

You get frustrated because you “only” lost 2lbs in a week. Instead of being proud and fired up, you get upset and pouty. Let’s be clear…YOU HAVE HURT your body and it takes time to fix it. You gained this weight over the course of months or years and it will take sweat and sacrifice to get the pounds off. If you are going to be a suck about it, then you better get use to the weight you are at.

excuses dont burn calories pic

 

keep pushing

 

You think some kind of fad diet, special pill will do the trick

It won’t now and never will. You know that, so stop. Do the work.

dont-be-upset-by-the-results-you-didnt-get-with-the-work-you-didnt-do

I have kept over 100lbs off for almost 20 years and it was done by eating real food and exercising…that’s the magic…taa daaaa!

kinda sorta

 

 

 

 

What would you say to your kids?

We all make mistakes and some days we make a heap load of mistakes.

Some days we are on fire…everything is going right…choices are easy, the day is flowing you are working your mojo. Then there are other days that the minute you open your eyes things  seem (*seem*) to be on a downward spiral.
Those days that are not ideal, alot of people seem to throw their hands up and say “to heck with it”
I am just going to eat whatever I want.
 Image
Food will never fix a problem. (Neither will wine!)
I like simple. Complicated makes me tense.
Here is a quick fix if you are struggling, having a bad day, unsure of what to do…ask yourself this…
What would you say to your kids? If you dont’t have kids what would you say to a friend if they were in that situation?
If your kids were inhaling  a container of ice cream would you not tell them to stop it?
What if they pulled out a bag of chips and went to town on it, would you not tell them to stop?
*side note* what are you doing with chips and ice cream in the house anyway?!! lol
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If your kids said they were tired and didn’t want to go to practice, would you tell them to just go and lay on the couch?
Same goes for you–we all have long days, but you can still push yourself to get your workout in!
Tough love for your kids is exactly what you need!
Don’t give yourself permission to do something that you would advise others not to do.
*Oh on that note — STOP telling your friends “have some wine, it will all be better” Wine or fattening food will not fix your day or your problems – so stop!
I think that is pretty simple.
If its not ok for your kids, its not ok for you! Image
Use that the next time you say there is nothing to eat in the house or that you had a crappy day and that the only thing that would make you feel better is chocolate….because that is a load of garbage….those are just excuses!
Now you have a new strategy…use it!
In the process it helps you be a better role model for your family and friends!!!