Are You Pirating Your Weight Loss?

Are You Pirating Your Weight Loss?

Pirates tend to hold a fascination for us. From their ghostly ships, the unmistakable black flag, their blazing cannons and swarthy outfits, our minds fill with thoughts of their high sea adventures. Plundering the ships of Kings and merchants alike, some still search for the maps that lead to buried treasures! Pirates are romanticized in movies and those walking the plank in modern day productions usually survive. Characters like Johnny Depp, in Pirates of the Caribbean, make us long for the thrill of sailing on a beautiful gigantic vessel into tepid blood waters to experience the majesty and live the carefree life of suave, debonair and mysterious pirate.

Is that what comes to mind when you think of a pirate? Let’s look at some of the characteristics of a pirate as related to weight loss!

Pirates were known for a strict code of conduct whereby those who did not obey the rules or who had dared to question the captain were forced to walk the plank. In terms of weight loss, each time we do not follow our plan of action and disregard our goals, we are walking the plank. We are forgetting our dreams and our reasons to be on this course and participating in a mutiny on our self. As we ‘walk the plank’ it is as though we are losing the hope to share in the treasure of our success.

During a pirates escapades, they end up with peg legs and hooks for limbs. When we fail to take care of ourselves, with proper nutrition and exercise, we are forcing our limbs to carry more than they were designed to carry. It is a matter of time before we develop hip pain, knee pain and ankle pain from the additional burden. For me, I carried around an entire extra person and my knees could barely stand the weight. We might not garner a peg leg, but a knee replacement or hip replacement are very good possibilities.

Our current day depiction of pirates shows glorious linen shirts, pants that are rugged yet handsomely fit and magnificent hats that complete the swashbuckling outfits. These outfits depict the fine shape and muscular tone of a pirate’s life. Imagine the meals of a pirate at sea. I’m sure they were portioned and not in excess and that played a part in the leanness of their physique. In weight loss, when we fail to choose the leaner portions, we risk not being able to wear the stylish new outfit that is tailored to flatter our shape and our muscle tone falters.

Personally, I got tired of black and brown outfits that seemed to be modeled after a gunnysack or a tent. My shopping was limited to a handful of plus size stores where I do not believe the designers ever thought to make the outfits fashionable, only larger! I can’t begin to share the utter joy when I realized I had finally shrunk to a size that allowed me to shop at any store I wanted to and you, too, can enjoy that experience!

Pirates indulged in rum that ultimately led to alcoholism and disease. By continuing to indulge in food to excess, history shows our chances of heart disease, arthritis, sleep apnea, diabetes type II and high cholesterol increase. Ultimately, it can bring a premature death.

Pirates searched and found buried treasure and yet, they had to resort to hiding it and were unable to enjoy the spoils of their treasure. The same is true when we think about weight loss. We tend to have a mindset where we think of chocolate cake, fried chicken, and big plates of pasta or ice cream as our ‘food treasures’. But, are they really our treasure? Don’t we tend to hide our eating or feel bad about it afterwards? And, the only place it gets hidden is in our hips and or tummy; which is hardly hidden from anyone. Do we really enjoy the feeling that follows and is that truly our treasure? Or, is our treasure found in longevity and enjoying more time with our family and loved ones?

There is a certain jargon that is known as pirate talk that only the pirates understand. The same is true of diet jargon and we could write a book. We tend to know the words to say, how to count calories or points or carbs but we sometimes find it difficult to put the words into action. The medical professionals have talked to us until they are blue but the real jargon that needs to happen is the positive self-talk to know that you can make the changes to a healthier lifestyle!

Finally, pirates committed crimes and ultimately did not act in their own best interest. When caught, they were tried and hung. When we “cheat” on our food intake and “cheat” about exercising, we are not in danger of being hung. ;p Perhaps we do need to realize that just as the pirates ultimately did not act in their best interest, that we may not be acting in ours either. You see, the only person we’re “cheating” is our self!

Perhaps these 7 things will help us stop our pirating behavior and let us sail our ship on successful seas!

1. Plan our meals and our portions and then carry them out, always keeping our goals at the forefront of our decision making process.

2. Remember to make our health goals paramount!

3. Pick out a new outfit, in a magazine or a store, and use that to keep motivated. Seeing and believing is more than half way to getting there.

4. Change your perception of “treats” to not include food. Treats are things you do for yourself to be good to you and treat you to something nice. For example, a manicure or a pedicure, a new outfit, a movie or a trip to a museum could be considered a treat, something other than food.

5. Make a list of your true treasures and post them on your cupboard and refrigerator doors. Let those treasures help you make the decisions of what you will eat and how much. This also helps in changing these choices to a conscious decision.

6. Implement positive self-talk and surround yourself with the positive motivation to succeed.

7. Be true to yourself. Make the choices you want to make for you. If it is your goal to lose weight and get healthy, then claim it, own it and reach out for all the support you need to accomplish it!

Remember, that each new day allows us sail on new seas, to experience new voyages and to see new treasures! Yours are right before you!

How To Over Come Emotional Eating!

How To Overcome Emotional Eating!

Emotional eating is the process where a person, either subconsciously or consciously, uses food to mask an underlying emotional need. It is a difficult challenge because many times the person who suffers with this knows only that they are compelled to eat; they do not understand why they can’t control it or the underlying emotion that is triggering such an event.

The truth is, emotional eating occurs at a time when “feeling-wise” you’re at your weakest point, when you’re faced with a difficult choice or because you are bored. It can be brought on by feelings of anger, sadness, loneliness, boredom, stress and defeat.

While initially the strong craving for food is viewed as the answer, it perpetuates the same feelings we are trying to flee from. You don’t think so???

How do you feel afterwards?
Are you happy or sad?
Do you feel compelled to continue with your weight loss goals or are you more inclined to give up??
Is your stress relieved or have you compounded the situation and it feels worse?
Are you more apt to go out and meet people or are you more than ever convinced you are alone?

In allowing the stronger feelings of food to dictate our behavior, we tend to feel we are somehow easing our pain by “treating” ourselves to decadent desserts, feasts set for a king or a trip to a fine restaurant or greasy burger joint. The truth is … we are sabotaging our weight loss efforts!

Part of the learning process comes when we begin to think of ways to avoid this behavior. We need to realize that emotional eating isn’t helping the situation; it provides only momentary pleasure. Later, and lasting much longer, are feelings of sadness, discouragement and disappointment in our choices ... as well as the resulting increase in our weight.

An offensive plan is needed to correct our behavior, but first we have to identify the cause.A food journal holds the key! Writing down everything we eat, the portions and the calories is what is called for. Then, beside each meal, write down your emotions. Are you happy, sad, tired, loved, lonely, angry or happy? Write down enough of the events of the day to be able to recall it later as you review your entries. Do this for approximately two weeks to a month. I know it seems like a lot of work ... and it is ... but YOU are WORTH it!!! As you review this information, you will begin to see a pattern develop.

For me, I discovered the feelings of “loneliness” and “feeling unloved and unappreciated” were the times I turned to food for comfort. The act of eating was trying to fill the void in my life.

The feeling of being full and satiated provides a false sense of comfort. When we are full, we feel content … we use food to feel “content” when emotionally we are “not content”.

As we realize "what" the underlying feelings are, we are able to develop a plan of action to change our behavior.

1. We must learn to STOP and THINK and decide IF we are truly hungry. If the answer is “yes”, then we owe it to ourselves to make healthy food choices. If the answer is “no,” then we need to find another way of expressing our feelings.

2. Ultimately, we have to decide "how" to handle these situations. For instance ... if we are "lonely" ... we need to remove ourselves from home and the temptations of senseless eating. We need to get more involved with people, which results in a widening circle of friends and activities. It is a very "healthy" response to our emotions.

3. We have to realize that we are NOT being kind to ourselves. We have to LEARN to "Feed the Good Wolf" and realize that WE are doing more harm to ourselves than anyone else possibly could. How can we expect someone else to love us if I don't love ourselves? We also need to realize that it is up to US to change it! Realizing that gives us "Power" over our life and our happiness!

4. We have to learn that each failure leads to success; if it is used as a learning tool, it is not wasted. Forgive yourself quickly, study the situation, make plans as to how to handle it the next time ... and the emotional eating episodes will get farther and farther apart. Soon there will come a day when you succeed in beating one. This will give you the fortitude and self-confidence to KNOW that YOU HAVE CONTROL of this!

5. We must reach out to gain support, knowledge, compassion and encouragement from our friends. An online support community is an awesome resource.

Finally, emotional eating is a "symptom" to an underlying problem. It will continue until you address the problem and work to resolve it. In many ways it is the body's "alarm" to pay attention!

As I am faced with this now ... I have learned to look at what is going on in my life ... to FEEL the EMOTIONS (emotions will not hurt you) ... and deal with the situation. YOU, TOO, CAN DO THIS!!!

How to Survive a Plateau!

How to Survive a Plateau!

Plateaus can be most frustrating! There you are, making the correct food choices, moving and exercising, staying positive … and the scale won’t move! Learning why they exist can help you understand the science behind the plateau. In addition, we’ll provide you with information to help you stay on track while weathering the difficulties of a plateau.

What is a Plateau?

A plateau is the body’s natural defense against starvation. In all reality, it is a marvelous protective mechanism and, in time of famine, would help preserve your life. If we can learn to appreciate “what” a plateau is, then we can begin to view it as a benefit to our overall survival and not as such a dreaded enemy.

What Can You Do to Help Get Over a Plateau?

There are both physical and emotional components that are needed to survive a plateau.

Physically, you need to double-check your food intake to make sure you’re not exceeding the calories needed to lose weight. Sometimes, we tend to begin eating a little more and push the calories up enough to maintain our weight rather than continuing to lose. Other times, as Ana calls it, we indulge in BLT’s (bites, licks and tastes). What we consider to be “little” indulgences, can actually add up to more than a 1,000 additional calories.

To be sure you are physically on track, you may find it useful to journal your food intake. Write down EVERYTHING you eat and the associated calories. CalorieKing is a site I have found quite useful; there are others. This site shows the calorie content, the nutritional values and serving sizes of common food items. In addition, the same information is available for many items featured at national restaurants and fast food chains.

If you are exceeding the caloric intake necessary to lose weight, adjust your food plan and reach out for additional support.

If you are physically remaining at a calorie content that will allow weight loss, then try the following activities to jump-start your metabolism.

Activity #1

Days 1 and 2 – Lower your normal caloric intake by 200 calories (example: if your daily caloric intake is 1,400 calories, lower your calorie intake to 1,200).

Day 3 – Increase your normal caloric intake by 200 calories (example: if your daily caloric intake is 1,400 calories, increase your calorie intake to 1,600). By consuming the additional calories, it sends a message to your brain that you are not starving. It signals your body to release the fat it has been holding in reserve.

Day 4 – Return to your normal caloric intake (example: if your daily caloric intake is 1,400 calories, return your calorie intake to 1,400).

Activity #2

Change your exercise routine from day to day. This keeps your muscles in a state of confusion. In this state, your body does not know what to expect and your muscles stand ready to accept the physical challenges you present. This allows your body to achieve the maximum benefit from your exercise.

You see, our bodies have a remarkable way of adapting to changes in our environment and physical activity levels. If you continue to do the same exercise routine, day after day, your body becomes accustomed to it and knows what to expect … it adapts. In doing so, it no longer requires the same amount of energy to perform a task it is becoming accustomed to. While your effort remains constant, your body has adapted and now uses less energy to perform the same function. It really is remarkable and part of the grand design that assures our survival as a species, albeit frustrating when trying to lose weight.

Emotionally, a plateau can present challenges. You begin to doubt yourself and your efforts and start questioning whether you should just give up.

Is this really what you want? Do you want to give up on YOU and the progress you’ve made? Do not allow failure to be an option!

Rather than looking at this in a negative manner, why not reverse your logic? Why not look at where you’ve come from and celebrate your success? Why not celebrate the fact that you are determined and strong and that you are not gaining? Why not reinforce the knowledge that your body will give way to your efforts of healthy eating and exercise once it realizes you are safe and your survival is not threatened?

Attitude is Everything! Here is a story that was recently shared by my friend, Survivable …

There once was a woman who woke up one morning, looked in the mirror, and noticed she had only three hairs on her head. 'Well,' she said, 'I think I'll braid my hair today.' So she did and she had a wonderful day.

The next day she woke up, looked in the mirror and saw that she had only two hairs on her head. 'H-M-M,' she said, 'I think I'll part my hair down the middle today.' So she did and she had a grand day.

The next day she woke up, looked in the mirror and noticed that she had only one hair on her head. 'Well,' she said, 'today I'm going to wear my hair in a pony tail.' So she did, and she had a fun, fun day.

The next day she woke up, looked in the mirror and noticed that there wasn't a single hair on her head. 'YAY!' she exclaimed. 'I don't have to fix my hair today!' Attitude is everything.

How Do You Survive a Plateau?

Understand that the science behind a plateau is the first step to surviving these episodes. Let your brain reinforce this knowledge and calm your fears. You are not failing. You will lose the weight. It will take a little more time and require persistence to continue on your plan when the scale doesn’t move.

Implement one or both of the activities described above to help shorten the length of time you remain at a plateau.

Accept that a plateau is a normal survival response and not anything you are doing wrong.

Persist in the healthy eating and exercise behaviors that will bring you success.

Maintain a positive attitude. Just as the tortoise won the race in his slow and steady pace, know that you WILL win this race as well!

Reach for the support of friends to uphold you during a plateau. They can provide the encouragement and motivation to see you through a plateau and join in celebrating your success!

A Few Final Thoughts …

“A strong mental attitude is built the same way physical strength is gained- by repetition.” Unknown

“Only those who dare to fail greatly can ever achieve greatly.” Robert Francis Kennedy

“Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; un-rewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race." Calvin Coolidge

“Success seems to be largely a matter of hanging on after others have let go.” William Feather

“A man can fail many times, but he isn't a failure till he gives up.” Unknown

Stay true to yourself! YOU CAN DO THIS!!! It is our dream no one has a right to prevent us from reaching it, least of all us.

Sugary Temptations - A Hurdle To Weight Loss?

Sugary Temptations - A Hurdle To Weight Loss?

The word “Temptation” always seems to bring one story to my mind, a story that has been so powerful and told for generations! Yes, it is the story Of Adam and Eve! This story is deeply embedded in my heart; it actually provoked a thought as I was shopping this weekend.

Well ... I watched an incident that I thought was worth mentioning; just wanted to share it with you and test your inner strength.

As I was shopping in a mini-supermarket, a customer service assistant began marking down the prices of all the "high fat deserts". The thought of purchasing it briefly crossed my mind because the price was quite alluring. Since I’m not a big fan of sugary desserts, I kept shopping for my "greens" of the week.

Anyway, to cut the story short, I watched as a 30 to 35-year-old woman approached the customer service assistant and picked out a dessert that had not yet been marked down. She asked him whether he would be reducing the price of this item as well and he replied, "In a while, I will be marking them down.” The woman then said, "That's good for me then; I will not buy it. If it had been marked down, I would have been tempted to buy it, especially since it is one of my favorites!"

As she continued shopping, I was curious and just thought I would check the calorie content of this particular dessert. It read "800!”

This particular woman was dressed in her gym outfit and, I assumed, might be trying to lose weight or be on the path to a healthier lifestyle. It intrigued me that she would have bought this particular dessert if it had been marked down! I wondered if she realized the calorie content or whether she was choosing to ignore it since she would have found the sale price more alluring. Fortunately, she made a wise choice and walked away. Her reason to not purchase the item was because it was not yet marked down … and she made the right choice.

If you were in a similar supermarket shopping for "healthy food" and came across a "high calorie sugary dessert" that was marked down, would you be tempted to buy it?

In an effort to win the temptation battle, here are some ideas you may find useful.

Seven Tips for Successful Shopping!

1. Make a grocery list before you go to the store and stick to it.

2. Eat your meal or a snack before you go to the store; do not go to the store hungry.

3. Read labels and make choices based on nutritional and caloric content; broaden your nutritional knowledge.

4. Do not purchase items just because they are on sale; READ the ingredients and make an informed decision.

5. If you have already experienced weight loss success, carry a “before” picture with you and keep it in front of you while you are shopping. This will remind you of your success and keep you focused on where you are going.

6. If you have not experienced weight loss success, carry a picture of a dress you'd like to purchase in the next smaller size to remind you of your goal and why you are shopping wisely.

7. Draw a big heart on the top of your grocery list, just to remind yourself to take care of you and to remember the damage unhealthy food can cause your heart!

So, here are a few questions for you to ponder.

• Will a discount lure you to change your mind and cause you to make a mistake or slip in your progress?

• What will be your "excuse” or “motivation" that will stop you from buying this product?

• What is your strategy to resist these temptations?

We’d certainly like to hear your opinion and see how strong you are mentally to deal with these sugary temptations!

Please feel free to leave your comments below and share your thoughts!

Should Restaurants Be Held Accountable For Calorie Claims???

Should Restaurants Be Held Accountable for Calorie Claims???

Recently I heard that the calorie content of menu items, developed to entice and assist us in our struggle to move to a healthier lifestyle, were laden with fat and dramatically higher than advertised. Wanting to get my facts straight, I began to do some research and found the claims to be true.

An article by Isaac Wolf, Scripps Howard News Service, was found at Seattlepi.com. You can find the article here. I highly recommend you take a few minutes to read and evaluate his findings.

To say I was disappointed was putting it mildly. I felt angry and betrayed and was particularly interested in the comments and feedback of the Seattlepi.com readers and those from a recent Discussion Topic post on DailyStrength.

Here are some observations that have left me feeling dazed at the opinions of various subsets of those speaking out about this topic. Would DEFINITELY love to have your feedback left under the blog comments in hopes of better understanding the feelings of those of us this directly affects.

Observations

Seattlepi.com Readers - My analysis of the reader commentary is subjective and based on the 56 comments posted at the time of this writing. It is also based on my assumption that these readers would represent a cross-section of the general public with the same general range of body sizes found in today’s society.

*30% found that the consumers are responsible
*25% found the restaurants to be responsible
*16% found both consumers and restaurants should share in the responsibility
*29% made comments that could not easily be placed in the categories above

I was surprised and disheartened that more readers seemed to hold the consumers responsible for the calorie content than they did the various restaurants who actually prepared the food.

Would this be tolerated in any other industry?

Imagine this thought process applied to your local gardening center:

*You purchase lawn fertilizer (advertised to be a nutritional supplement to your yard like food is to our bodies)

*You apply it to your yard as recommended (like consumers select and consume food to nutritionally feed their bodies)

*The lawn fertilizer contains more chemicals than advertised (like the food containing higher calories and fat content than what is printed on the menu)

*The concentration of chemicals in the fertilizer burns your lawn (like the restaurant food hampers your weight loss or healthy eating progress) OR destroys your lawn (like the calories destroy our weight loss efforts and the additional fat clogs our arteries)

Probably the most disturbing comment I read was from cark1c who stated “I’m a cardiologist in private practice so your abhorrent lifestyle provides payments for my kids’ college, dentures, my boat payments etc.” and ended with “more money in my pocket. Keep those clogged arteries coming!”

DailyStrength.com Discussion Topic Readers - My analysis of the reader commentary is subjective and based on the 32 comments posted at the time of this writing. It is also based on my assumption that these readers would represent those dedicated to addressing their weight by making healthier choices or making a concerted effort towards weight reduction.

* 0% found that consumers should be responsible
* 25% found the restaurants to be responsible
* 19% found both consumers and restaurants should share in the responsibility
* 56% made comments that could not easily be placed in the categories above

I found it interesting that this group held the restaurants responsible in the same percentage as the general public and very closely represented the percentage of consumer and restaurant shared responsibility (2% difference). However, these readers did not blame themselves solely and, in fact, had lively and varying topics of discussion (56%) that either explained the difficulties of portion control, human error, or offered assistance in achieving successful weight loss and the transition to a healthier lifestyle.

Is it any wonder that we recommend these supportive, caring social networks as a component of successful weight loss?

SOUND OFF

Here are a few questions that have arisen. Please SOUND OFF! Click on the “comment” section below this article and provide your feedback. Let’s see what OUR opinion is on this subject!!!

-Should restaurants be held accountable for the calorie and fat content advertised on their menu?

-Should this be regulated?

* Seattlepi.com reported County, Restaurants Strike Deal on Menus – Nutrition data required only at largest chains (by Cherie Black, P-I Reporter)

* The Center of Science in the Public Interest reported that Judge Upholds NYC Law Requiring Calories on Menus & Menu Boards – Ruling Paves the Way for More Cities, States to Give Restaurant Diners Nutrition Information

-Do you hold yourself accountable for the calorie content when eating out, despite the menu labeling? If so, how can you do so without definitively knowing the exact ingredients or quantities used?

-Should chain restaurants, by their size and/or national presence, be held to a higher standard than your local mom and pop restaurant?

-Are restaurants legally liable for their calorie claims; could it be considered as defrauding the public?

-Is it as simple as human error?

-Do you know the laws in your state or county?

-Helpful suggestions?

Suggestions for Dining Out Success

Here are a few things that may help you when eating out.

• Call ahead to discuss healthy options and how food is prepared

• Review the menu online and make a decision based on what you KNOW about food preparation and calorie content; i.e. grilled better than fried, plain better than breaded, etc.

• Order condiments on the side so you can control portion size

• Order a “to go” container to accompany your meal; divide it in half before you start eating and take the other half home for another meal

• Give yourself a free meal; know you will consume more calories than healthy and accept the consequences. You can adjust your home cooked meals before and after this to lessen the effect.

• Implement intuitive eating techniques by ordering any entrée you want, even the most decadent, and eating only 3-4 bites of each item. In this manner you satisfy your craving but exercise control by realizing the craving is satisfied with those few bites and any further eating is truly indulgence.

Hold true to your dream, stay steadfast in your determination and never, ever give up. YOU CAN DO THIS AND EXPERIENCE YOUR SUCCESS!

Sunshine wishes and much success.

Too Old To Lose Weight?

Too Old To Lose Weight?

Weight loss has become a serious issue in our community and it affects people of all ages and both sexes, from teenagers to the elderly. Today, even societies children are getting obese at an alarming rate. As many people are becoming aware of the physical damage and serious health issues excess weight can cause, many people are looking to change their lifestyle. They are reevaluating their choices, taking stock of their situation and electing healthy eating and exercise to change their lifestyle and reach their goals.

What do you do if you are aging and your metabolism is slowing you down?

What steps can you take when your muscles ache and your bones creak?

What can you do when your uncooperative limbs make exercising more difficult?

So, here is the million-dollar question! “Do You Think You Are Too Old To Lose Weight? "
Slower metabolism, bad knees, buzzing lifestyle, fewer active friends, less free time, (saggy bosoms …loll) ... it all conspires to make you want to take a nap instead of getting out there and moving. However, with the right determination and the correct guidance, you will be able to lose weight and stay fit. The best thing you can do is to work with weights and implement cardio -- circuit training -- so that you get your metabolism going again. Swimming and bicycling are also great alternatives with summer approaching and much easier on those creaking and/or ailing joints. Having said that, you should always consult your physician before undertaking any exercise program.

You may hit a plateau every now and then. I know how it feels! It is a very difficult time when you are putting in the effort and lifestyle changes to lose weight and the pounds seem to stay glued and don’t budge! The fear of losing this battle slowly creeps in with the daily disappointments of the scales not moving.

I have been disappointed several times in my life, not only with weight related issues but personal issues as well. There came a time when I told myself, "THIS IS THE END OF THE ROAD AND I GIVE UP!” Funny thing about life, it doesn't give up on you so easily; it teases you with its magical twists and turns! People are brought into your path that encourage you and stimulate your thought processes, if you are open-minded enough to be truly reflective and examine the meaning of the words they share.

Life is much easier if we know how to fight these obstacles! Just remember this,there is a warrior that lives within each of us and the urge to battle on is stirred in your mind every time you feel defeated! We don't like to be defeated and we don’t accept defeat, do we? Cowards do that and we are not one of those! That's why one of my favorite quotes is “Never Say Die!"

Whenever you start losing confidence in yourself, that is a stepping-stone to failure. NEVER EVER GIVE UP ON YOURSELF OR YOUR DREAMS! Keep chasing them and the triumph of the battles will follow you; the pounds will melt!

Although I don't qualify to give you any expert or medical advice, I start my day with renewed strength and new hope by saying, "Today Is the Day I Take the Sword to My Weight Loss!” With each pound you lose victory will fall at your feet! Set small goals for yourself and be realistic about them. DailyStrength has an amazing tool where you can set your weight loss goal and track your progress. Be realistic about your goals! Perhaps set your goal at a pound a week. As you make healthy food choices and institute that exercise program, the weight will start tumbling down as the weeks fly by!

If you become moody and stressed during this whole delicate process, I would suggest bringing some excitement into your life! Do something entertaining and enjoyable! Develop a routine and take some time to relax. Take up reading, sewing or anything you can do indoors. If you can go outside, then the possibilities of driving the depression monster away are endless! Count your calories and keep a track of what you eat; journaling is very important to your success. Check with your physician as to the appropriate calorie level as each person differs depending on their age, their activity level, etc. Personally, I stayed between 1,300 and 1,500. Others who are more active require more calories and need to stay between 1600-2000.

Sometimes people slip but that's natural! Give yourself a hug and shrug off any negative thoughts and keep moving forward. When you feel like moving, go for a brisk walk or do a light work out at home and when you are ready to breathe the air of the gym, get going!

YOU are going to be fine and do wonderfully. We BELIEVE In YOU and you can be the next great weight loss success!

Now What Did You Say? Too Old To Lose Weight? Think Again! You are much younger than that!

To Weigh or not to Weigh? – The Dreaded Scale and the Unending Question!

To Weigh or not to Weigh? – The Dreaded Scale and the Unending Question!

How to weigh yourself

OK … so we might as well enjoy a little humor with this subject!

This is the most fascinating question and seems to generate an unbelievable amount of responses; each person fairly secure that their manner of facing the dreaded scale to measure their weight is the correct way.


I can’t believe I was doing it wrong all these years!

There seems to be a happy medium that needs to be sought and it is different for each person. While we need the scales to monitor our progress, the results seem to lead us through a range of emotions from depressed and ready to give up to being elated and motivated to continue our plan with vigor.

The truth may be that we need to be kinder and gentler to ourselves and realize that our true goal is to change to a healthier lifestyle and that if we are committed to that, day-by-day, we WILL achieve our goal! The scale is merely a tool to help us monitor our progress from time to time. The journal of our food intake, the calories and the exercise we commit ourselves to do is the real indicator of our success; the scale is the ultimate truth machine as to whether or not we’re doing that correctly.

So, just as the tortoise went slow and easy, was steady and determined, remember who one the race? Through the never-ending faith and persistence, the tortoise won the race and so can you!

Below are comments from various people who, just like you, face this question and try to make sense of it; each ultimately trying to develop a plan to monitor our weight that works positively for us. You may find your feelings somewhere below or you may have other feelings that have not yet been expressed. Please feel free to share them in the comment section at the bottom of the blog so others facing their own journeys can receive the benefit of your knowledge.

Should I weigh daily?

I weigh daily, each morning, as soon as I awake. I go to the bathroom and weigh without clothes so my true weight is recorded each day. In this manner, I can make adjustments in my eating choices for that day based on what the scale shows. I am aware that there can be a fluctuation of 1-2 pounds due to water weight so that never bothers me. It does give me immediate confirmation of my behavior and I hold myself accountable to make the appropriate adjustments swiftly for any weight outside of that so I remain on course.

It makes me absolutely crazy to get on the scale daily; it is an emotional roller coaster.

When a “bad” number shows up, I immediately head to the kitchen to eat; it is self-defeating.

My moods are affected greatly by the numbers on the scale; I just can’t weigh daily. I had to step away from the scales.

I couldn’t stay away from the scales so I gave them to a family member and got them out of the house and removed the daily temptation to get on them. I was drawn to the scales like a moth to a flame and it was not producing good results.

Should I weigh weekly?

I weigh in weekly on the same day each week; it provides me with additional motivation. A few days prior to my weigh in I really buckle down to see some results.

I’m in Weight Watcher’s and weigh every week.

Should I weigh once a month?

I just keep doing what I know to do and then when I get weighed in a month, I can see how much I’ve lost and take pleasure in my achievement.

I try staying off the scale and it helps me to have longer periods between my weighing sessions. I don’t let the scale rule my life.

I weigh once a month. Although I remain curious and am tempted, it has helped me stay on my plan. Previously, I used the slight change in numbers to derail myself from my plan.

Should I take a hammer to the scales and throw them away?

I threw out the scales and ignore them; I go by howI feel and how my clothes fit.

I only get weighed at the doctor’s office.

I don’t weigh.

I may take a hammer to my scales once I’ve reached my goal!

What if the scales don’t change?

Give yourself a HUGE HUG and a pat on the back; you HAVE made progress! Your weight has remained constant and you have not gained!!! That is improvement over your past behavior and leads to the advancement of your understanding, which is ultimately what is needed when making a long-term lifestyle change!

Besides, the scales should change in the following week or two. Remember the tortoise; they will! :]

What if the scales go up?

A slight shift upwards could be due to the time of day; we tend to weigh heavier as the day progresses or it could be that you are wearing a heavier outfit than you weighed in last time.

If you’re exercising, muscle weighs heavier than fat and this can account for a minimal weight gain.

Journal your food intake, absolutely everything, and see how many calories you are truly consuming. Count every bite that goes in your mouth, including tasting dinner while cooking, eating a few bites from the plates of your children or grabbing a candy or two from the office candy jar; you may be surprised.

If you’re still having trouble and they continue to go up, send me your journal and how to contact you and we will discuss.


Sunshine wishes and many heartfelt hugs … always … Ranae

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Positive Thoughts from Becky …

Affirmation: I choose to be a happy person.

Truth Be Known: Don’t sweat the small stuff—it’s all small stuff.

Quotes: One does not discover new lands without consenting to lose sight of the shore for a very long time. -- Andre Gide

I am tired of talk that comes to nothing. --Chief Joseph

Funny: I don't suffer from insanity...I enjoy every minute of it.

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