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Journey to a Better You

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Weight Loss Tips

Be Consistent

Consistency is key as they say. I do believe that consistency is important for your goals. We expect that we can do one good thing one time and have lifetime results. How wrong we are. You can’t brush your teeth only one time and expect to have minty breath the rest of your life. Losing weight or living a healthy lifestyle is also the same. We can’t eat one healthy meal or avoid bad food one time on one day then expect to have results six months later.

I know it’s hard to give up the bad habits for good ones, especially when your body craves french fries when you should have salad. We have to make the sacrifice at sometime. A helpful tip I can give you is to start off slow but be consistent with it. If you want to start walking how about parking farther in the parking lot, but make sure it’s a safe distance of course. Or you can even start by having less soda each day. Once you start giving your healthy good habits a chance it will allow room for additional good habits.

Keep it up, it helps you more than you realize right now that your consistency will lead to results you can see in the future.

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Daily Struggles:Office Candy

Going past the candy bowl at work is a struggle, especially when I get a chocolate craving and  know I have no business eating a lot of candy. Temptation is all around with co-worker’s birthday, weddings, promotions, and any other reason that cake, candy and cookies are brought in. I see this candy bowl each day and no matter how much candy is consumed throughout the day it seems to never run out. It’s as if some one refills it every time we run low 😮

I don’t exactly vanquish the candy bowl every time by telling it “you’re not going to get me this time” some times I actually give in and have a piece of candy! We don’t stick to our healthy eating habits all the time, but I’ve seen and learned that if you’re going to give in just don’t go overboard, one piece is enough. Remember the sacrific of not eating candy all the time will pay off in the end and you will see results.

Enjoy your day 🙂

Easter Sunday

I just wanted to take some time this Easter Sunday to speak on the meaning of Easter and the big Easter meal we typically have.

I enjoy the traditions we have of going egg hunting, dying eggs, and eating the candy, but I know we cannot forget the true meaning of what Easter is about. It’s about a sacrifice and a free gift none of us worked for, deserved, or asked for. God sent His Son Jesus into this world, and Jesus gave His life so that we all could be free from sin and enjoy eternal life through Him (John 3:16). He is the way, the true, and the life, no man can come to the Father God except through Him (John 14:6). Many times the world will forget the true meanings of holidays and traditions; I don’t want that to happen to this important holiday and I hope that we will continue to keep the true meanings of Easter, Christmas, and other Christian holidays known.

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On this Easter Sunday I know that many of us tend to have a big meal, or at least my family does. Sometimes it starts to look like Thanksgiving with the turkey, ham, desserts, dressing, beans, and many other delicious dishes. I know it’s gets hard for us to control ourselves with all the great tasting food around and we may, even though we try not to, overeat.

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A few things I can tell you to avoid it is to pray about it before you eat, limit yourself but not cut yourself off, and don’t wait until the big Easter meal to have food.

Like I said in my prayer post, prayer changes things and allows God to work on our behalf. Honestly this past Thanksgiving and Christmas I found myself putting a lot LESS on my plate while still enjoying my food and dessert. I ask God to help me to NOT overeat but to enjoy what I have. You can ask God to help you not overeat and to not go overboard with food. Some may think why ask God to help in this small area, but I say why not. God will help you in your weakness, and this is an area of weakness for me as well as many others. We tend to overeat because as they say our eyes are bigger than our plates; I imagine we set our sights on more than what our stomach can handle and hold.

Limit yourself to try small amounts of various dishes; you don’t have to have an entire plate full of desserts, dressing, or etc… If you really want to try the lemon pie and the pound cake just take a small piece of both. Yes I want to live a healthy lifestyle and eat healthy, but I still like to have a piece of pie during the holidays. I don’t have to have the whole pie but having a bite will satisfy my craving so I don’t have to go overboard. It’s like having a chocolate craving but instead of having the entire Hershey’s bar you have one or two bit size pieces. It’s enough to satisfy your craving, and you don’t eat the whole thing.

Some people get into the habit of not eating the entire day until the big meal; I have heard  reports that this is actually sabotage….. See the WebMD article (it’s in regards to Thanksgiving dinner but it will help in this place too.)

We THINK that by not eating until the big meal will allow us to save on calories and eat more food, but actually I’ve seen it do the opposite. I know personally for me that I will tend to pack more food on my plate and consume more because I’m hungry from “saving” my appetite for later (by the way we usually have Thanksgiving or Easter dinner at 5 or 6, so I’m usually “taste testing” throughout the day to get by). I say have a small breakfast; some cereal, eggs, toast, or whatever you tend to eat in the morning to help you get by. If you’re not starving before dinner you typically will not overeat at the dinner table. If you’re thinking that if you’re not hungry then you won’t get to try everything, then that’s why you should limit yourself and put small portions of what you want to eat on your plate instead of packing the plate a mile high.

Enjoy your Easter Sunday, family, friends, and thank Jesus for His sacrifice otherwise there would be no hope in this life or the life after. 🙂

 

 

 

 

 

Let’s Exercise

So now that we have most of the basic starter points down here’s where we can get to exercise. I know  that some of us are not into exercise and I can understand that. For me I had a problem with eating more than I did with exercise. I really enjoy going outside and walking around, it’s so nice to enjoy the sunshine, wind, and being outdoors 🙂

Exercise doesn’t have to be boring, hard, or tiring. Exercise can be anything that you do every day; walking at your job, walking around campus, dancing, doing chores around the house, walking the dog, etc…

One tip I can give you  is when you decide to go to a gym or commit to any other method of exercise that you wish to, determine ahead of time how many days a week you’ll do it. I know how we get hyped up with all these weight loss shows, magazines, and diet talk that we think we can stick to unrealistic plans. I know that I can’t workout five days a week and do it all over again the next week; and that’s completely okay. Five days is too many for me to be in the gym, but for other people five days is best and they can stick to it. I know that two to four days in the gym is my range for commitment, I know I can be committed to working out at least two days a week and four is my absolute limit. Of course I took the middle and decided three days was best.

Find out for yourself what you can commit to, don’t worry if that’s one day a week right now because everyone is different. In the future you may have the opportunity to commit to more days but that’s what you can commit to every single week right now.

  • Determine your plan then stick with it no matter what 🙂
  • This is where persistence is so important (and commitment too), you have to be persistent even in the midst of obstacles and stubborn emotions

You’ll have many opportunities during your day to turn normal activities into fun exercise. Take a break at work and walk around your building or walk on your lunch break and you’ll see how you get an extra work out into your day.

Gym/Workout Tips!

Okay so I really like going to the gym for exercise (I’ll be honest some times it’s hard to keep going because I’m tired but I do what I can).

Here are a few tips I can give you all for keeping to your exercise regime whether you go to the gym, walk in the park, go for a bike ride, or etc….

  1. Pack your work out gear in the car
    1. This way you are less likely to talk your self out of working out.
    2. Seeing the clothes or something that reminds you about the gym or working out will give a little boost to your motivation
    3. We’re human so sometimes we forget to grab it when we head out the door 🙂
  2. Bring water and a towel
    1. Water is important since we need to stay hydrated
    2. Towels are really nice when we sweat a lot; sweat getting into your eyes can be annoying
  3. Don’t forget your music!!
    1. I can’t remember the last time I left my headphones or iPod at home but I know if I did I was probably upset I did
    2. I know I need the extra push from a good beat
  4. Don’t feel embarrassed or shy that you’re in the gym
    1. If you go to the gym by yourself don’t be ashamed. We are all there to workout and get healthy to feel better/good about ourselves
  5. Make it enjoyable
    1. Don’t be miserable while working out otherwise you’ll be less likely to stick with it
    2. Everything we do doesn’t have to be fun and exciting but change up your workout so you can at least stay interestet
  6. Change it up!
    1. This goes with the note above, if you keep doing the same thing the entire time you will get bored. And may even plateau
    2. Go for a walk or jog outside, play a sport for fun, go biking, take a class at the gym, go dancing… do something different to help stay with your workout

Keep it up, just don’t give up because we’ll never see results if we do

 

Quick Tip: Prevent Overeating

Hey! Here’s a quick tip I learned of a few years ago to prevent myself from overeating on chips, crackers, and other food that comes out of a bag.

Don’t eat out of the bag. It sounds simple but it really helps. I’ve noticed that when we eat chips directly from the bag we tend to eat more. Maybe it’s because we can’t conceive in our mind how much we’re eating until it’s already too late. I recommend placing your chips or crackers in a napkin, small plate, or plastic bag then eat. You can actually control how much you’re eating this time instead of mindlessly eating from the bag. You can even look at the nutrition label and place the serving size in your napkin so you know how many calories, how much sodium, or fat you’re consuming.

Enjoy 🙂

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