Losing Weight and Keeping It Off Takes Time

Struggling? it’s not a bad thing. It means you are confronting an issue that you really need to clear away to move forward.  It may take a few days or a couple of weeks, which is fine.  Deal with the issue then resume with the diet.  It is important to change internally to make a life style change.

“Make the decision, then do something – no matter how small – toward accomplishing what you want.”

~ Unknown

“A little more persistence, a little more effort, and what seemed hopeless failure may turn to glorious success.”

~ Elbert Hubbard

What Happens If I Put In Half of The Effort?

No doubt about it; it’s hard to keep the focus going week after week. So, what happens when you tell yourself, “It’s OK, I don’t mind if I only get half the results from the diet right now. I’m going to relax a bit and put in half the work.” How does that math work out in the real world?

If you put in 80% of the effort you will not get 80% of the results on this plan.  The reason for this is because if you deviate from the plan it will throw off your progress for 2 to 3 days each time.  This is why we encourage you to follow the plan the way it was designed to ensure you get the results you want to reach your goal.

“Success is the sum of small efforts, repeated day in and day out.”

~Robert J Collier

Where Can You Find The Good Fats?

By now, you know that “fat” doesn’t automatically mean “bad.” There are good fats and there are bad fats.

Fats per se do not make you fat. It’s carbohydrates that drive insulin, and insulin stores fat.  You want no trans-fats, and very little saturated fats, which are found in animal products.  You want to focus on monounsaturated fats like olive oil, which you are already using in the diet.  When you reach maintenance adding raw nuts provide another source of healthy fats.  There are also some essential fats that you will need to consume from foods like salmon, which provide a rich source of Omega 3 fatty acids. 

Below is a link from the Mayo Clinic which gives you some information on fats to avoid, as well as healthy fats to consume - http://www.mayoclinic.com/health/fat/NU00262

“One could say that there are good fats and bad fats. Good fats are organic, natural and unrefined. Bad fats are non-organic, unnatural and refined, to state it very simply. But do we need fat at all? Yes, fats are important and good for us because they are formed in the cells and are another source of energy. Our bodies need fats in order to function properly. They are the parts of foods that are the oils or the greasy stuff. As well as coming from animal sources such as eggs, chicken or beef, they are also derived from plant sources such as avocados, olives, nuts and seeds.”

~ Kenneth W Thomas, Ron Gilbert, Gerd Schaller, Side Effects: The Hidden Agenda of the  Pharmaceutical Drug Cartel

Resources: Book - Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health

What You Need to Know About Weight Loss

Let's face it many of us are either trying to lose weight or trying to maintain our weight.  As a result, most of us want a quick solution.  The only problem with that is that weight loss really involves making a life style change that is sustainable.  Additionally, losing weight takes time.  With that in mind, we wanted to touch upon a few things that we feel you need to know.

1. Crash Diets - Be aware of any diet that promises you quick results.  Many times they are not effective for long-term weight loss.  Plus, you are not invested in them for long so you have not learned new habits or even unlearned poor habits.  Remember, you want to choose something that is sustainable and that you can follow for life.

2.  Quality Matters - You want to ensure you are eating high quality foods.  When it comes to calories, the quality of your intake makes a difference!  Healthy food contains necessary components that fuel your metabolism.  You cannot say that about processed foods which offer very little nutrients.

3.  Lose Fat, Not Muscle - The type of weight you lose matters!  You want to lose fat, not muscle. That's because muscle is a metabolically active calorie burner. In order to achieve fat loss it is important to seek out a highly trained health professional who understands the science behind weight loss.

4.  Metabolic Shifts - At some point after losing weight your body will become more metabolically efficient.  That means you will need to consume less food to further your weight loss. Again, that is why sparing your muscle will help you.

5.  More Than Exercise - Many people believe exercise is the key to losing weight.  Unfortunately, what you put in your mouth matters most.  Don't get us wrong, activity will help you, however most people do not truly burn enough calories to lose significant weight with exercise alone. Plus, your boost in activity can give you a false sense of its actual effects, which leads people to eat more calories after a workout.  

6.  Exercise Helps with Weight Maintenance -  Once you have reached your weight loss goal exercise can help you to maintain your new weight.  This is because exercise helps you to build and maintain muscle. That's important because muscle burns more calories at rest and when we are active. That means more calorie loss any time you engage in activity!

7.  Appetite Control - We need good strategies in place to help deal with both the powerful hormonal and psychological triggers by way of hunger and cravings.  Sadly, each time you give in to those feelings you are reinforcing negative behaviors. With that in mind, here are some tips to help you take charge!

• Plan & prepare your meals in advance to help prevent last minute choices.
• Eat meals and snacks at the same time daily.
• Consume fiber rich foods as well as protein into your daily intake to keep you feeling full.
• Add herbs and spices to your food to promote satisfaction and prevent boredom.
• Take time to eat your meals so you can really enjoy them.
• Remove foods from your environment that trigger cravings. Instead, make sure you have healthy options like fresh fruit, cut up vegetables, or nuts for a snack.
• Find ways for stress reduction that does not involve food.  For example, take a walk outside, go to the gym, take a bath or hot shower, or listen to some music.
• Distract yourself with activities to help control cravings and hunger such as getting involved in a hobby, gardening, playing an instrument etc.

Reference:  Health & Nutrition Letter, Tufts University,March 2018, VOL. 36, NO. 1, Weight Loss: No Quick Fixes (p.3).