Is that you?

I know it used to be me. It still is on some days.

Food is easy to use as a [...]]]> It seems like the majority of people who are overweight are using food as a crutch. Any time they feel sad, lonely or depressed, they turn to food instead of a friend or family member.

Is that you?

I know it used to be me. It still is on some days.

Food is easy to use as a crutch because it’s always there. Even if you’re scraping the bottom of the peanut butter jar, there’s still a little bit left any time we need it.

The sad thing is, we don’t realize that there are other ways to make us feel better. And those things are usually the things that not only make us feel better, but they make us better physically too.

Let’s taking walking for an example.

If I feel really lonely, I like to go outside and walk around, even if it’s just around the block. Getting outdoors into the fresh air is always invigorating and makes me feel better.

When’s the last time you went for a walk instead of reaching for food when you were unhappy? If it’s been awhile, try it next time. Try it now! Even if it’s cold or wet outside.

You won’t want to. You might have to use every ounce of mental strength you have to get out the door. But once you’re out there, things magically change.

The fact that you even got out the door makes you feel better because you just did something positive for yourself. The farther you go, the better you’ll feel.

If that really isn’t your cup of tea, how about reading a book?

When I feel really bad, I like to delve into a book. It takes my mind off my own problems and keeps me from wanting to eat. By the time I’m done reading, I feel much better.

Many times, the urge to eat will have long passed when you fill that void with something else, like walking or reading.

Calling a friend or family member is also a great way to get past it. I like to call my mom when I need to talk. She understands because she goes through the same thing. Do you have someone that understands that is there for you?

It doesn’t have to be someone really close. You could even join a chat room or forum where there are other people just like you. It really helps to talk to other people who are going through the same thing. You can keep each other accountable and be there for each other.

Whatever you chose, it’s important to have at least a few backup plans when you have those cravings. Brainstorm some ideas right now before that craving hits again.

If you’re literally reaching for that food, before you grab it, think to yourself: “Do I really want to eat this? I know i’ll enjoy it, but it will only last for a few minutes. Is it really worth it for the price that it will cost me?”

If that doesn’t work, you can try what I do. It may not be the best way, but it works for me.

I look in the mirror and focus on the part of my body that I wish I could change the most. And that would be my BUTT. I’ve met my goal weight, but I still need to tighten up and get toned. My bum is flabbier than I want it to be.

So when I really want to eat ten handfuls of chocolate chips, I think about my flabby bum. If my craving is really bad, I’ll go to the mirror and whip my pants down and actually look at it. Trust me, it works!

There really is no end to the amount of things you can try. The important thing is you TRY until you find something that works. Even more importantly, you need to find out the reason behind those cravings. I bet there’s a lot more to that story than you think.

1. Set goals for yourself. Be really specific about your goals. Don’t just say “I want to lose weight”. Instead, say “I want to lose 20 pounds [...]]]> When you’ve made the decision to start losing weight and get into a regular exercise regime, there are a few things you should consider to help ensure your success.

1. Set goals for yourself. Be really specific about your goals. Don’t just say “I want to lose weight”. Instead, say “I want to lose 20 pounds of fat” or “I want to be able to run for five minutes without stopping”.

2. Measure your results. Depending on what your goals are, it’s important to measure yourself along the way. If it’s a specific weight you want to reach, measuring can be done with a scale. If it’s an endurance goal, timing yourself while your workout will work. If it’s your health, like cholesterol, then you’ll need to have a doctor test you. Just remember to have something measurable so you can see whether you’re improving or not.

3. Plan. Writing down your goals and how you plan to accomplish them will do more than you might think to reaching them. To get the most out of this step, do it every day. It’s a bit like a daily affirmation. Plus it’s just a good reminder.

4. Be real. Don’t set goals for yourself that are completely unrealistic. This just sets you up for disappointment. If your goal is to look like a supermodel, you may be setting the bar a little too high. Instead, choose a goal that’s challenging yet reachable.

5. Time yourself. In addition to setting goals, you should set a target date to reach those goals. Again, this needs to be challenging yet realistic.

I would get up at 6 a.m., throw on some ugly sweats or some booty shorts, [...]]]> I have to say that the only time that I lost weight the fastest was when I ran every morning. I’m not talking about running on the treadmill, or even jogging, but flat out running out in the beautiful outdoors.

I would get up at 6 a.m., throw on some ugly sweats or some booty shorts, then shake my ass all around town. I took a water bottle with me and I made sure to go out early enough that as few people would see me as possible. (I’m one of those people that likes to “people watch” but I don’t like being watched myself. )

I often went alone but sometimes my cousin would come with me. It was nice having a running buddy, but I think I prefer to run alone.

When you run with someone else, you feel like you need to stop when they stop. This doesn’t do anything for your endurance. However, if they run faster and farther than you, this could be great incentive to kick it up a notch and push yourself even further.

Having a running buddy is also nice because you get to chat with them, but if you’re trying to get the most of your morning run, chatting isn’t going to get you there. You shouldn’t be able to hold a conversation if you’re running hard enough.

Not only that, but having a casual conversation with someone doesn’t encourage proper form. You need to focus on your breathing while you run. How you breathe makes the biggest difference in how fast and far you can run.

I suppose it depends on who you’re running with. If you’re running with your buddy from down the street, you may be taking a hit in your running performance so you can socialize. If you run with someone who is as dedicated as you are, it may be beneficial.

Keep chit-chat to a minimum, focus on your breathing, and bust ass!

You’ll be trimming off the inches in no time, just like I did.

Actually, people who get plenty of rest can resist those things.

Why?

Our bodies produce a hormone called leptin while [...]]]> Food cravings are a huge issue with a lot of people. It would be really nice if food didn’t have to taste so darn good! Who can resist a gooey cinnamon bun or a big fat juicy hamburger?

Actually, people who get plenty of rest can resist those things.

Why?

Our bodies produce a hormone called leptin while we sleep. Leptin helps us fight cravings during the day, but if we don’t get enough rest, our body has trouble producing leptin so it’s harder to curb those cravings.

Have you ever noticed that when you get a bad night’s sleep, you’re eating a lot more the next day? I sure have. I can’t seem to stop!

If this happens to you, your task is to start getting more sleep.

Go to bed earlier and do everything you can to get a better quality sleep. Buy a new mattress if you have to. Easier said than done, I know, but when it comes to your health, it’s worth it.

Not only will you fight those food cravings but you’ll feel better altogether.

Last year I was dating a guy who owned a pizza restaurant. We would stay up late at night watching movies and he’d order pizza from his [...]]]> Getting into the habit of late night snacking is a serious no-no. It’s incredibly easy to start, and it’s incredibly hard to stop. I’ve started and stopped countless times.

Last year I was dating a guy who owned a pizza restaurant. We would stay up late at night watching movies and he’d order pizza from his restaurant for something to “munch” on. He was a vegetarian and couldn’t put on a single pound if he tried. I’m not a vegetarian and just looking at food will make me gain weight.

Needless to say, the pizza thing got out of hand and I started putting on the pounds.

That relationship ended and my late night eating soon ended as well. My weight dropped back down to what it normally is and all was well.

Now I’m in another relationship. He works late so we end up eating supper really late most nights. Not only that, but we snack after supper which is even worse.

I’ve been working hard to curb those late night cravings and I’m doing well. I’ve gone through this many times before so I’ve had practice.

Here’s a list of some of the ways I curb my late night cravings successfully.

If you absolutely MUST snack…

It’s important to measure out portions. Grabbing a bag of potato chips and sitting in front of the TV with them is a recipe for disaster. This is mindless eating. You don’t realize how much you’re actually consuming if you do this.

Instead, opt for a healthier snack and put it in a bowl. Once the bowl is empty, DON’T REFILL IT.

Avoid eating carbs for a snack. This will derail your fat burning process. Choose a protein snack instead.

If it’s two or three hours before bed time, do your best not to eat at all. Your body burns fat while you sleep, but if you eat right before you go to bed, your body will be busy trying to digest that food instead.

Learn more about how to stop cravings.

I know it’s hard to eat a healthy breakfast every morning when you’re in a rush to get to school, work, drop the kids off, etc. but it’s in your best interest to do it anyway!

Wake [...]]]> Did you know that people who skip breakfast have a higher risk of weight gain, obesity and type 2 diabetes?

I know it’s hard to eat a healthy breakfast every morning when you’re in a rush to get to school, work, drop the kids off, etc. but it’s in your best interest to do it anyway!

Wake up a bit earlier if you have to. Get everything ready the night before to help you save time in the morning. You can even cook your breakfast the night before and just heat it up when you’re ready to eat.

You’ll want to skip the sugary cereals and opt for a high protein breakfast. This will curb the sugar and carb cravings later in the day because it keeps you feeling full.

It also kickstarts your metabolism so you can start burning calories. Ideally, you’ll want to eat within the first hour of rising. It may take some getting used to, but you’ll soon get in to the habit and start feeling great.

I like to have eggs most mornings. When I eat eggs for breakfast, I’m still full by lunch time. If you’re in a big rush, a protein smoothie or cottage cheese will do the trick.

Now get your protein on and start eating breakfast!

There are all kinds of opinions on how it affects our bodies and our skin. Here’s my take based on my research and my own experience.

I use water to help me maintain my current weight in these ways:

1. Don’t [...]]]> There is nothing black and white about losing weight. There’s nothing easy about it either. If it was easy, we wouldn’t have an obesity epidemic and a billion dollar weight loss industry. However, there is a lot to say about common sense and being realistic. Here are 5 things to always keep in mind:

1. Don’t expect to lose 50 lbs in one month!

Set a realistic goal for yourself, or you will be disappointed. And what could be less motivating than disappointment?

If you are continually searching for the miracle ‘quick weight loss diet’, you’re never going to lose weight. It doesn’t exist! Not in a healthy world anyway. Losing around 2 lbs each week is ideal.

Choosing a proper diet and exercise regime is the best solution for weight loss. Slow and steady wins the race, right?

2. Drink water.

I’m not going to list the many reasons why everybody should be drinking a gallon of water each day. I will say however, that drinking enough water can make or break a successful weight loss program.

Drinking more water will leave you less bloated and start getting your body ready for weight loss. Everything in your body will run more efficiently by getting at least 10- 8 ounce glasses of water each day.

It is also thought that drinking ice cold water will increase the amount of calories burnt each day due to your body having to heat the water to use it properly.

3. Don’t forget that drinks count as calories!

A lot of people count their calories each day when trying to lose weight. But are they counting the sodas and coffees they are drinking with their food? If you drink one can of coca-cola in the morning, one in the afternoon, and one in the evening, you’ve just consumed 750 calories!

And if you’re really serious about losing weight, staying away from alcohol is a must. You won’t tip the scale if you have one drink now and then, but remember that just one beer can have anywhere from 100 – 175 calories, depending on the brand and amount of alcohol in it.

The best strategy – drink water.

4. Find a ‘weight loss buddy’.

Having someone to lose weight with can actually help you reach your weight loss goal. A weight loss buddy will provide support and encouragement, and maybe even a little friendly competition.

Weight loss buddies can be found online, or you can recruit a friend or family member to go for walks or jogs with you. They can also make your weight loss experience much more enjoyable.

5. Stay motivated.

I know what it’s like to feel really pumped to start losing weight. For the first few weeks (or in my case a few days) you feel really good and you take your weight loss goal seriously.

Then, something happens and you just don’t feel like doing it anymore. The reason for this is lack of motivation. When I get to that point, I read Burn The Fat. It’s my motivation in digital form!

There are so many sources of motivation, you just have to find one – and keep it. This could be a weight loss buddy as mentioned earlier, a picture of yourself 30 lbs lighter taped to the fridge, a little black dress hung up in plain view in your bedroom, or if you’re like me, an ebook! Use your imagination and come up with something inspiring.