• Before you jump in the shower get some cardio going do about 10-20 jumping jacks to get your blood circulating and your heart pumping.
• If your work permits, take the stairs instead of waiting for the dreadfully slow elevators.
• On your lunch break go for a brisk walk around the office, or around the building.
• Practice deep breathing exercises to promote healthy oxygen flow

You see you don’t have to be a gym nut to incorporate easy and fun workouts into your daily life.

If you live alone, or do not have access to immediate friends due to your work schedules; consider joining an online support group such as www.weightcircles.com.  Not only does this fitness support group give you a new network  of friends to converse with.  It also gives you plenty of healthy lifestyle changing information, as well as allowing you the freedom to search for “weight losers” in your community that you can partner up with.    Besides having a buddy to workout can be fun.  For example, when I found a co-worker to work out with, we actually had a little competition going on.  We decided whoever lost 25-50 pounds by the new year, would receive $ 50.00.  And money is always a great incentive to stay motivated.  The point is, is that we made it fun and allowed ourselves to create a closer bond with each other.   

If your are a loner by nature, consider a personal trainer.  Personal trainers are a great way to help you blast the fat in no time. Personal trainers are experts, and they push you to the limits.  Their secret is, they know what you are capable  of, even when you think you can’t lift a penny.    So the next time you want to work out, invite a friend and experience losing weight on a whole new level.

I got my mind right.

I made the decision that I was going to lose weight, because I wanted to have a healthier lifestyle.  I was tired of panting, and trying to catch a breath after I walked up a flight of stairs.    A visit to my doctor convinced me that, it was time to take action.  214 was the magic number of my cholesterol. “Not too bad, not too good either.” my doctor stated.   My cholesterol over 200 was enough to get be thinking of my long-term health.  I definitely did not want to be another statistic, or having a horrible ailment before I was 30 years old.   Immediately after I left the doctor, I felt it was time to make a plan.

Goal Setting

My weight was at 225, and I am 5’11.  I figured that I want to be healthy; I don’t need to be uber thin or a super model.  I set a weight loss goal to be 180 pounds, and healthy. That’s all.  Oh and to be able to wear a dress. Every time I put on a dress I looked like I was about to conceive, and I did not like that feeling.  My goal was to lose at least 5 pounds a month

Exercise

I was already active.  I loved to dance, and I dance religiously at least 4 times a week.  (The benefit of living in Las Vegas, Nevada)  But dancing was not enough, because I must admit, I trimmed down on my eating at first, but I still loved sweets.  After I realized, that my diet must change completely, which it did.  I will tell you about that later.     I decided to dedicate at least an hour to fitness.   I had a gym membership that I did not use, so it was time to make good use of the 31 bucks that I was wasting a month.   Besides my local gym, I also had a home fitness gym in my apartment complex.    So my first exercise, was to walk on the treadmill at a moderate pace 3.7 to be exact, I did not want to over exert myself.   After the 1^st month of walking the treadmill and eating healthy.  I lost an amazing 10 pounds!   The 2^nd month followed, another 10 pounds.   Around the 3^rd month I reached a plateau.  I was just not able to get under the 200.  That really took a beating on my progress.  I was eating right, exercising right and still no progress.   I felt it was time to really take advantage of my gym membership, and use the 3 free personal training sessions I had. My first personal trainer put me on a circuit-training program, where I worked all the major muscle groups in sequence.  The key is to build muscle, because muscle burns more calories than fat does.  By changing up my routine and adding strength training to my workouts, my plateau faded fast.   I finally got under 200 towards the end of the 3^rd month. However I hit another plateau around 195 pounds.  A friend mentioned changing up my diet, and introduced me to another way of eating. When I changed to this particular diet or I should say lifestyle change of eating. I lost 5 pounds easily in the first week I will go in more detail a little later.

Group Fitness

I must admit that I was never a fan of group fitness, since I am somewhat introverted. I tried a variety of different classes, until I found one that was a perfect match.  “ Body Pump” this is a class that focuses on working all your major muscle groups in an hour, where you can burn up to 600 calories.   It shapes and tones your muscle, by using lightweights and heavy repetitions.    I became addicted to this class, and the instructors were very encouraging and pushed you to your limits. 

Diet

When I first started my weight loss journey, I decided to go the low-carb route, since I was successful with the Atkins diet in my previous weight loss ventures.   But this time around, I just borrowed some tips from the Atkins, but did not go full force on Atkins.  I loved eggs, so my the first few months of my diet looked like this:

Breakfast: 2 eggs, with turkey bacon

Lunch:     A garden salad with Oil & Vinegar dressing, and 2 pieces of grilled chicken

Snack:     Mixed Nuts

Dinner:  Fish with Fresh Vegetables.

After a short time, I did get bored and I wanted some more variety in my diet, so I played around with other diets that I thought I could tweak and incorporate into my everyday life.   I am going to be honest, when I got desperate and wanted to get out of my plateau, I tried the grapefruit diet.  Granted with the grapefruit diet, I didn’t lose a lot of pounds, but I lost a considerable amount of inches.  (Sorry I didn’t have a tape measure, but my pants were falling off)  I only tried the grapefruit diet for 2 weeks, since it is very strict.  You are supposed to restrict your caloric intake to about 800 calories a week.  I never went under 1200 calories with my diet, because if you go under 1200 you may be facing mores serious problems than extra jelly in your belly.  Restricting your caloric intake can lead to malnutrition, or your body can go into starvation mode, and protect you by producing more fat, in order for you to survive.   After I played around with the grapefruit diet for a while.  I discovered the Mediterranean diet, which consisted of eating nuts, olives, and Greek yogurt.  I liked the Mediterranean diet, because it contained all the foods that I loved.   So what I did was switch up my diet every week.  I would switch back and forth from the Mediterranean to the low-carb, to the grapefruit diet with caution.   This process worked out great for me, because I never got bored and there were always great food choices that I could choose from.   And my sweet cravings went out the door.

Flat Belly Diet

Prevention Magazine came out with a new diet, the flat belly diet.  Where you eat 5 power foods that actually target your belly fat.  Nuts, Canola oil, sunflower seeds, Dark Chocolate, and olives.   I implemented these foods into my weight loss diet. I saw some results, but they were not drastic enough for the naked eye to notice.   Then my friend introduced me to…

Bill Phillips

He wrote a book called  “ Eating for Life.”  After she told me about the book, I immediately ran to the bookstore and paid the  $ 37 for the book.  And it was well worth the price.  Bill Phillips believes in a technique to eat 5 or 6 times a day for six days straight, and on the 7^th day can be your “ free day” or “ cheat day”.  He has a good program, where you eat a balanced meal of carbs, fats and proteins.  You eat every 2 –3 hours to boost your metabolism and fuel your energy.   You follow that schedule consistently for six days out of the week.  And then on the 7^th day, you can basically have a free for all, and pig out!  So when I started the Bill Phillips plan this is what my diet looked like.

Breakfast: eggs & oatmeal

Snack: Protein Shake

Lunch:  Wheat Pasta with Chicken Breast

Snack:  Edamame (soybeans)

Dinner:  Lean Meat with fresh vegetables

Snack:   Almonds/mixed nuts

I won’t list my cheat day food items here, because I literally did not have a cheat day.  I was so focused to reach my goal; I had no desire to eat devils food.  And when I did consume foods that were out of my diet, I would find desserts to be too sweet, and fried foods would give me a headache and make me feel sick to my stomach.   I decided to stick to the way Bill Phillips plan, because I love to eat. So eating 6x a day is a major plus.   In fact, I had to remind myself to eat, because I would full myself up with so much fiber and protein, that I never felt hungry.   So this is the plan that I will be following for a while.

  Write to lose weight. 

It does not matter if you are not the next Danielle Steele, or Steven king.  All you need is a pen and a notebook. And you can write your own success novel about your weight loss journey.    I started my weight loss journal when I started the Bill Phillips way of eating.   A weight loss journal is essential to have; it can help you trigger your emotional eating habits.  And also track what foods you eat, that make you feel a certain way.    It was easier for me to jot down the foods that I was going to eat throughout the week, on a separate piece of paper. So on Monday I took my little piece of paper and transferred the foods into my weight loss journal, and followed that system religiously.    It was easy for me to eat on schedule, because my place of employment gave me a break about every 2 hours.   I wrote down the days that I exercised, what I did and how I felt.   There were many occasions, when I flipped back through my old pages, to see what methods work and what didn’t. A food journal is a great tool to keep you on track.

Success

I realized that my level of success is not about how much weight that I lost. But I set a goal and achieved it.  Of course, I would like to lose just a little more weight, but I won’t be neurotic about, like I was before.  I am just going to let nature take its course, and lose my last little bit of weight gradually.    So hopefully you will set a goal, stick to it and achieve it.   Until next time, I wish you a happy weight loss journey!

P. S. …  In case you are wondering I went 7 pounds below my goal weight at 173 and I own 5 beautiful dresses, which look amazing.  I will show pictures soon!