This is when it gets tough to do things the right way and to keep on pushing for the results you want. There are some very real reasons why people hit a “sticking point” both in building fitness and in weight loss, and there are some good reasons to keep up your hard efforts - it will pay off.

Not all weight loss is equal
 In the first week or so, weight loss can be fairly rapid because a lot of the initial weight loss is water loss and a loss of muscle glycogen stores. Fat is more stubborn. In fact, it takes about 3500 Calories to burn a pound of body fat.  So, the reality is, it takes more energy and more time to burn off fat than it does to lose the first few pounds of water weight, so do not get discouraged when your weight loss slows down, that is the nature of the body - it’s not your fault! This will happen on any weight loss diet and you need to adjust your expectations for a more gradual weight loss over time, but take heart, you will now be losing the “real stuff”.

The thinner you needs less food
Let’s say you want to lose 40-50 pounds, and you’ve found that the first 15-20 pounds went pretty well, but now it’s getting noticeably harder to lose. If you’re following a good weight loss plan that doesn’t lower your calories below a healthy and safe level, once you lose about 15-20 pounds, your new body will require fewer calories than when you were heavier because body weight is part of what determines your metabolic rate - how fast you burn calories. So, you’re smaller and you need fewer calories. That means the difference between the calories you need to lose weight and the calories you need to maintain your current weight is a much smaller gap than before. And what this means is that when you were larger, you could get away with eating extra foods and you could still lose weight - there was  more “play” in your diet plan. Now, there is less, and chances are you haven’t tightened up on your portions to make up for it.

Over time, you have “loosened” up a bit
It’s pretty tough to stick to eating the right way and exercising on a routine week after week without something getting in your way. Over time, more and more events can interfere with your best laid plans. And, as I said before, at first, you had more “play” in your calorie level and you could get away with a few extras each week and less physical activity - the weight still came off. Now, it’s going to make more difference if you stray “just a little” from your plan. This is also true of people who have only 15-20 pounds to lose - the last 5-10 pounds can be the toughest because you are so close to that maintenance calorie intake, that the extras can throw you off balance and it takes a lot longer to lose at this point.

SO…..What can you do?
When you’ve reached a sticking point, it’s time to get tough. Take a week and get rid of the “extras” that have sneaked into your daily diet. Eat very simply and choose foods that you can quantify more easily so it is easier to keep track of your calorie intake.

Step up your exercise just a little, if you can. If you’ve already maxed out on your physical activity, change your routine a little. Work a little harder one day, and take it easier the next. Try a new activity and get out of your rut. Find a few ways to burn calories outside of your exercise program, such as walking a little more throughout the day, sit less, stand more….get away from the t.v. at night. 

If you haven’t kept an exercise or eating diary, now is the time. Even for just a few days, keeping track of your food and exercise habits can help give you the focus you need to move past that sticking point.

Now is a good time to review your diet and make sure you’re getting ALL your food groups in the right amounts……so that your diet is truly in proper balance and sets you up for good health and good weight loss. 

Now is the time to re-focus and recharge your exercise and eating plan to get past your weight loss hurdle - it really will make a difference!

 Have you ever hit a “pothole”? A genuine plateau? One that almost drives you to distraction? When and if you do, make sure you return here and read this common sense article.

When I lost weight before, I hit two plateaus. It was an unearthing experience. Each one lasted for four weeks. I was beside myself. I read anything and everything I could on the subject. I asked (at eDiets) advice from members and the staff. I tried bizarre things such as mixing up my exercise routine. Doesn’t sound bizarre, but when you are afraid of water like I am, and go into a pond holding onto the back of a canoe and thrash around for one half hour, that is as weird as it gets.

I can only think of two saving graces through this period. 1) That I had been tracking my measurements and they were changing for the good, even though my weight wasn’t and 2) That I knew I was not cheating, not slothful, not doing anything wrong to promote this stall.

If this happens to you, do all you can do and stand knowing God sees your patience, your faithfulness and your faith that you will come through to the other side and begin losing again.

Yes, it’s that time of the year again.

Why is it that every time Jan 1st comes around, everyone starts to think about their new resolutions for the year?
Or perhaps “new” isn’t the correct word — perhaps “recycled” is more apt?  After all, isn’t it true that for most people, “resolutions are made to be broken?”

Goals are a wonderful way to inspire us towards getting the things in life that we want, but more often than not, they simply end up unattained and we get frustrated (again) at the end of the year.

But it doesn’t have to be so.

Really.

You can attain your goals or resolutions, but only IF you know how to go about setting them up correctly in the first place.  And I’ll give you a few useful pointers to help you get started on the right track…

- Begin with the end in mind.  What’s the end result you want to achieve?  Do you want to lose weight?  Or do you want to drop 1 dress size instead?

- Get specific — it’s not enough to just say “I want to lose weight.”  How much do you want to lose _exactly_?  By when?  A better goal is to say “I want to lose 11 pounds in 3 months.”

- Make sure your goal is realistic.  If you want to drop 27 pounds, it’s not realistic to say you want to do that within the next 7 days, not to mention that it’s not healthy to do that!  Or if you’ve been putting on the weight slowly over
the last 10 years, it’s not quite realistic to say you want to go back to your weight 10 years ago within a month.

- Break it down into smaller and easier “baby steps.”  Let’s say you want to lose 20 pounds.  That seems like an insurmountable task, but it becomes easier to manage if you look at it as losing an average of 1 pound per week, over a
course of 20 weeks.  Now that manageable!  For you to lose a pound a week, you only need to create a calorie deficit of about 500 calories per day by controlling your diet and
increasing your amount of exercises.

- Okay, now for the big “secret” — the missing key to achieving your goals: Write down your “Why” i.e. what are you doing this for?  Most people skip this step, and it’s a primary reason why they never seem to achieve their goals.
It’s absolutely critical for you to write down the reasons why you want to achieve each specific goal.  For example, if the goal is to “lose 20 pounds in 6 months,” write down why
you want to lose that weight.  And here’s another tip: Make it “personal and emotional.”  The more “emotional” the reason, the more likely you’ll be driven towards the goal. So, let’s say you’ve got kids.  An example of a good “reason why” is “I know being overweight is a leading cause of many health problems — I will lose the 20 pounds and get healthier so that I will not be a burden to my children, and be able to stay healthy long enough to attend my daughter’s  wedding and be there to carry my grandchildren.” Assuming all these things are important to you, of course.    But I’m sure you get the picture.

Power Tips
———-

- “Write it down and put it up!”  It’s usually not good enough to just think of the goals in your head.  You need to write down all your specific goals and the “reasons why,”and then paste it up where you will look at it every day. Don’t write it down on a notebook and chuck that inside the
drawer.  Instead, paste it up on your dressing table mirror, or anywhere else that is in plain sight.  Remember, “out of sight, out of mind!”

- Do not be too ambitious.  Aim for a loss of 1-2 pounds per week, at the max!  Losing more than that amount is bad for you.  And it’ll most probably be caused by a loss of water
and/or muscle, rather than your unwanted excess body fat.

- Be realistic and “go with the flow.”  The pounds didn’t come on overnight, so don’t expect them to disappear in a jiffy too.  And sometimes the weight loss isn’t as fast (or
as much) as planned.  But don’t get stressed out, because stress will only add on the pounds.  It’s important that you don’t think of the weight loss process as “all or nothing. “Instead, think of it as “slowly but surely.”  The weight may go up a little sometimes, but if you stick to your plan,
you’ll still be delighted at the end of the year!

- It takes a while for us to learn a new habit, or to break an old unwanted one.  But most people don’t know what to do on a _daily_ basis to ensure their long-term success, and that’s why though they may start off strong, but their
resolutions die off after a few weeks.  If you want to learn how you can fulfill all your resolutions and reach your weight loss goals this year, I recommend that you check out
Dr. Smoot’s Success System.  It teaches you the critical “15 Daily Success Activities” that will help you attain all the goals you have set.  Go get the Success System at…
http://www.weight-loss-for-women-over-40.com/t/success1

Use these simple steps and make a positive difference to your life this year!  Best of luck!
Cheers!
  Tracy Lee

Junk food, heavily processed food, has very little nourishment in it, because it’s designed just to taste good and fill your stomach. The nourishment is missing. So you end up eating a lot of it, in order to feel the least bit satisfied. You eat too much, only getting empty calories and/or a lot of fat. That makes you fatter, less nourished, and still in need of energy. So you eat more to get what you need. It’s a vicious cycle.

Quality food, well prepared, also nourishes your soul as well as your body. Savoring every bite slows down your intake, and you’ll feel fuller with less. Looking at how beautiful the food is will enliven your senses, reminding you that what you’re eating is a part of God’s beautiful creation.

Taking in whole, healthy vitamins, minerals, and fiber from quality food will truly nourish and sustain your body and mind, and you will feel great. You will naturally eat less, too.

Thin is still in, but apparently fat is nowhere near as out as it used to be. A survey finds America’s attitudes toward overweight people are shifting from rejection toward acceptance. Over a 20-year period, the percentage of Americans who said they find overweight people less attractive steadily dropped from 55 percent to 24 percent, the market research firm NPD Group found.
 
With about two-thirds of U.S. adults overweight, Americans seem more accepting of heavier body types, researchers say. The NPD survey of 1,900 people representative of the U.S. population also found other more relaxed attitudes about weight and diet.

And the critical thing is that the way you respond to your food cravings might just make or break your success at weight loss and maintenance.

That’s why you need simple ways to deal with cravings whenever they pop up.

Now, veering off from your eating plan occasionally will not be earth-shattering, but if you make a habit of giving in to your eating impulses, your moments of weakness will certainly catch up with you.

The good news is that if you can remember these tips that I am going to share with you today, you will be able to conquer those pesky cravings of yours!

1. Avoid being hungry

Eat 5 times a day — 3 meals a day with 2 planned snacks, but remember to moderate your portions for each of your meals.

Once you start eating 5 times a day instead of the usual 3, you’ll find that you’ll be hungry less often, and you’ll automatically have fewer cravings throughout the day.

On top of that, eating 5 times a day also helps to boost your metabolism level, so you’ll be burning more calories throughout the day than before. And that’s why this is my number one tip!

2. Catch your cravings early

If you can catch your cravings early, you have more control over them.

So, when do cravings start? A craving starts with a thought of something good to eat. It can be triggered by encountering a situation in which you see or smell tempting food, or by just thinking of something good and dwelling on the idea.

After a while, you’ll be able to recognize the situations which are likely to make you start craving for certain foods.

The moment you catch the cravings coming on, you can start to put the tips below into use. The earlier you can catch your cravings, the better chances you have of overcoming them.

3. Ride out a craving

Believe it or not, you can simply wait out a craving. Sometimes we may even mistake a craving for actual hunger. Don’t dwell on thoughts of food or eating — distract yourself!

By playing the waiting game for about 20 minutes, it can help you to distinguish between the craving and actual hunger.

In the meantime, get busy by doing something else to distract your mind: take a walk, play a game, or concentrate on your work projects. You may be pleasantly surprised to find that the craving has subsided after some time has passed. If you still want something 20 minutes later, chances are that you are truly hungry. By giving yourself a little time to take a pause before giving in, you may find the craving will disappear altogether.

4. Drink your water

Sometimes all you need is just a glass of water, that’s all! Many times, we can mistake dehydration for hunger or cravings. Take a moment and drink a glass or two of water; it may be just what you need.

And this has another side benefit too — even if you were truly hungry, the water will help to make you fill fuller (without adding any calories to your daily intake), so you’ll not need to eat as much later.

5. Temporarily ruin your taste buds

After drinking your water, if you find that your craving still does not go away and you cannot stop thinking about eating, what you can try to do next is to disrupt your sense of taste or smell.

Try a strong mouth mint. Or you can brush your teeth or dab some cologne or strong smelling ointment under your nose.

This may only work for a while, so you must get busy doing something else to take your mind off eating. After a while, you will find yourself not thinking of the craving, and before you know it, it is already time for your next meal.

6. Giving in to your craving BUT only just a little

You will face the biggest danger about cravings when you give in to them.

What happens to a lot of people is that when they give in to the craving, they also lose control of how much they eat too.

Thus, please be extra careful when you decide to eat something to satisfy your cravings.

Don’t overdo it. Eat an amount that seems reasonable and appropriate.

For example, you should never allow yourself to finish an entire carton of ice cream or a whole bag of chips in one sitting. What you can do is to take a small serving out and put the rest away. Alternatively, you can buy small portions to begin with. In most cases, you will find that the first few bites actually satisfy the craving anyway!

7. Don’t fool yourself

If you are dying to have a chocolate chip cookie, you know that the low fat energy bar is not going to do the trick. So, what should you do?

Well, there’s no point trying to fool yourself.

That’s right, go for the “bad” choice. But remember: “Moderation, moderation, MODERATION!”

It is fine to allow yourself to indulge in what you really want, provided you watch your portion size. You will not feel deprived, and you’ll be able to sustain these new healthy eating habits for the long haul.

On the other hand, if you abstain completely from all your favorite foods, you are more likely to eat that energy bar AND the chocolate chip cookie.

Easy, right? I’m sure they’ll be able to help you manage your cravings better. So go ahead and try out the 7 tips above… _today_!

I’ve often talked about the “comfort zone” and the feelings associated with the comfort zone: disappointment, guilt, anger, and fear.

We talked recently about the great fears that hold us back from achieving whatever it is we really want. One of the great fears is the fear of success; specifically, as it applies to health and fitness.

Many of us have unsuccessfully tackled fitness programs in the past. These unsuccessful attempts can bring on the fear of failure. However, you may begin to realize that your weight problem goes deeper than that. You may feel uneasy, even scared, when picturing yourself “in-shape,” energized, and living life to the fullest.

Could it be that many people fear the very goal that they seek?

According to experts, that’s exactly the case. Along with success comes the possibility that people will view you differently and treat you differently. Some people feel that getting and staying healthy and fit is “just one more commitment” in an already over-committed life. And there is the worry that as your body changes, you change, too. Once you get a grip on your fitness-related fears, you can gradually overcome them.

There are myths and misinformation put thoughts into people’s heads that they have to work out like crazy forever. Movie stars train for hours a day to prepare for a role and to keep their bodies in Hollywood-shape, and professional athletes dedicate 50+ hours a week to their sport. (These are EXCEPTIONS, not the norm.)

Getting fit means you have to take on uncomfortable risks. But ultimately, you get what you want.

You could think of exercise as a prescription. When you get your medicine, you don’t take the whole bottle at once, do you? Of course not. The medicine won’t work, and it is extremely harmful to your body.

The prescription calls for specific doses at specific intervals for maximum effectiveness. So for exercise, you’re spreading out your dosages over the course of a week. Key point: taking your exercise “medicine,” just like any real medicine, MUST be taken CONSISTENTLY to be most effective.

The excuse of “I don’t have time” to exercise is easily dispelled. However, the fear that people will treat you differently is not so easily gotten rid of. Even though the desire to look fantastic and feel strong is at or near the top of want lists, many people worry about the reactions to their improved appearance.

Suddenly, you’re being flirted with and being showered with compliments. When you’re overweight, you have the protection of the extra weight that takes you out of the competition. In other words, excess weight can serve as a barrier of protection against what is desired and, at the same time, feared. The internal arm-wrestling match.

If there is a history of abuse, an addiction or condition, therapy works well to help a person be more assertive and come to terms with the reason why s/he uses excess weight as a shield.

Strangers and acquaintances are not the only people who treat the newly fit person differently. You may find your relatives and friends treat you differently as well. You may even have experienced the loss of a friend once you got in shape and s/he isn’t, or at least they were spending less and less time with you.

It’s like they’re saying, “I like the old, fat, lethargic you better.” What they’re really saying is, “I don’t like that you’re improving yourself and I’m not. I’m jealous because you’ve done it, and I can’t.” They may view they way you keep yourself well as self-centered and narcissistic.

Family members can also have trouble dealing with a dramatic physical change. I can’t tell you the number of times I’ve heard, “My husband doesn’t support me. My kids think I’m a fanatic.” Family members can have the same issues as friends, but being healthy and fit can get right to the roots of what holds your family together. No kidding.

For some families, being together means stuffing your face. Auntie doesn’t understand why you want to go for a 30-minute walk after dinner rather than have dessert. Cousins and uncles may be disappointed that you don’t want to stay for the football game.

It’s YOUR job NOT to take this sort of “cold shoulder treatment” personally. Talk to them. COMMUNICATE. Tell them what you’re trying to do. Tell them how much you need their support.

The fear is understandable. But the rewards - better looks, better health, being more active, more confidence, more energy - outweigh ANY fear. The changes in yourself are empowering and exciting. For the most part, your family and friends are likely your biggest supporters.

So, no matter what your fears, remember your goals. Keep your eye on the prize.

This article was provide by Garrett J. Braunreiter, CSCS, GHF’s Success Coach. Please visit his site at http://www.worldpeakperformance.com

Look in the mirror today, and say, “Nothing is going to stop me from meeting my weight loss goal.

From: Jennifer R. Scott

editor’s note~~I honestly believe the self-talk and positive thoughts about weight loss, due to our prior experiences, are more difficult to apply than the diet itself.

It is so easy for me to be positive because of Christ. It is very natural for me to say positive things on the behalf of another person. I look for what Christ sees in them. It is as natural as breathing. But for myself, I say terrible things and I think terrible thoughts. I am judgmental toward myself, and I am everything that would turn a person off on Christianity if they heard how I treated myself.

As I mentioned I am working on that and seeking positive and upbeat articles so that I can become kinder to myself.

Our brief article today had a very valid sentence. I hope you will join in with me and say it daily. I thought this was worthy to repeat for you and for me. “Nothing is going to stop me from meeting my weight loss goal.”  I truly believe that even with that pronoun “me” placed in there. Give it a try, daily, and let me know how you are doing.