* 1196 calories  * 9.5 pounds total weight loss     Are you ready to lose weight, lower your cholesterol and blood pressure, feel better, look younger and take back control of your life? We thought so! Meet some of the weight loss experts and real-life people who offer tips on doing it right, doing it well, and doing it permanently. Mindset & Motivation     Drea Baptiste, Season 1 Contestant “If you can look at yourself in the mirror and say ‘I’m ready,’ then seize that moment because you’re absolutely ready and there’s nothing stopping you. Don’t put it off.” Ryan Benson, Season 1 Biggest Loser Winner “Don’t get overwhelmed by the amount of weight you need to lose. Take it one day at a time, one pound at a time.” Seth Word, Season 2 Contestant “Expect your mind to be very negative in the beginning…When I get those negative thoughts, I use them as fuel to push through and force my body to keep going. In other words, when my mind says ’stop,’ that’s a signal to go.” Food Choices     Bob Harper, Fitness Trainer “If you don’t have measuring cups available, use your fist to figure out correct portions. From chicken breasts to veggies to fruit, just about every portion you’ll eat is the size of your fist.” Kelly Minner, Season 1 Contestant “Eat carbs with protein. This combination slows your digestion down, helps you feel satisfied and tames swings in blood sugar that can lead to food cravings.” Dave Fioravanti, Season 1 Contestant “Establish an eating routine in which you eat every 3 hours. You’ll keep your hunger in check.” Dining Out Strategies     Lizzeth Davalos, Season 1 Contestant “I like Mexican food, so when I go to a Mexican restaurant, I order fajitas with no oil, and I substitute a salad for rice or beans.” Mark Yesitis, Season 2 Contestant “Be a pain in the ass in a restaurant. Ask them to use Pam, no butter. It’s okay. You’re paying them. You’re the customer, Change it up. Do what you need to do.” Matt Hoover, Season 2 Contestant “I can eat more healthy food than I can eat junk food. One Big Mac, for example, is around 900 calories. I can have an entire day’s worth of food for 1,500 calories.” Exercise Strategies     Jillian Michaels, Season 2 Contestant “Exercise becomes fun when you become physically capable. When you can look at yourself and say, ‘I’m a kick boxer’ or ‘I’m sprinting 11 miles an hour.’ That’s when exercise is fun.” Gary Deckman, Season 1 Contestant “Incorporate your family into working out and making it fun. For example, I’m teaching my kids how to play volleyball, and we’re doing it on the beach.” Ryan Kelley, Season 2 Contestant “Mix it up. I do kickboxing, yoga, the revolving stair-climbing machine, weight training, and the elliptical trainer. I like to try things I’ve never done before.” From: Prevention Magazine

We don’t realize how very much we need to feed our mind and spirit with motivation. These are all quick tips from Biggest Loser contestants. We have seen their results and we know of their determination. Choose a line or two that works for you. I found this extremely important: “Don’t get overwhelmed by the amount of weight you need to lose. Take it one day at a time, one pound at a time.”

I find that I have a difficulty in breaking things or projects down into segments. I tell others to set mini-goals, yet I can only see the whole picture myself. Si I am setting two min-goals ink print. 1) To get to 214 pounds (1 1/2 away). That was the weight I was when I came home from my vacation at daughters place in June of last year. I also recall I did not have back problems then. 2) To get to 199 pounds. The weight I was alarmed at and joined www.settingcaptivesfree.com  I do find goals and milestones invaluable, and I know some of you have set your standards already. Best wishes to you and I would like to know how close you are to your next goal?