My Weight Loss Transformation

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I’ve struggled with weight for my entire life. If I’m not actively trying to lose weight, I am gaining. I could never find the in between. I never arrived where I thought I could relax in a period of maintenance. I give up all sense of control, or I’m white knuckling my way through the day to not eat all the food in my house. In the last few years however, my mindset has changed toward this weight loss journey. Instead of believing that my weight loss efforts were unfair and that I deserved a break from trying so hard, […]

8 Desserts Under 100 Calories!

These dessert ideas are not for those people who can eat 1 bite of a cookie and walk away. These low calorie desserts are for those people like me who want to eat ALL of it for 100 calories, and still reach your weight loss goals. I do count calories! It’s not trendy. People like to argue that calories don’t count. People will say calories don’t matter if you are eating healthy food. But in my experience in 45 years as a short girl, calories count a lot! I’ve been eating mostly healthy food my entire life, and only a […]

Consistency over Intensity for Weight Loss

Recently I watched a video clip from the Jeff Rogan show on Youtube. He was interviewing Firas Zahabi about working out and success in fitness. The main takeaway was that focusing on consistency rather than intensity would bring you closer to your goals. This has been true for me in running. I rather run easy every day, than run hard occasionally. The idea is with easier intensity, being in flow, you can do the work more often, thus having more practice. And as a result, my running has improved tremendously! I love this concept for so many other areas of […]

Low Calorie Mug Cake Recipe

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Make your own mug cake for 1/3 the calories of a grocery store mix! The total cake I made landed in at 100 calories! You’ve got to try this version of a low calorie mug cake recipe! I like these 100 calorie desserts because it helps to reinforce the idea that you can have a treat, and still meet your weight loss goals. Practicing portion control is the only way to get good at it. And the more often you can eat just one cookie, or just one mug cake, the better you’ll get at eating just one, even if […]

Weight Watchers Frozen Yogurt Pie

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In my quest for lasting weight loss, I tried every diet. And I really mean all of them. But, I have no regrets, and I don’t consider any of them a waste of time! I’ve learned something valuable from each and every one. I can pinpoint a new habit I’ve acquired over the years that has helped me achieve weight loss over the long term. The habits that have stuck include Portion control, mindful eating, food tracking, exercise, and more! My Weight Watchers Days In 2003 I joined Weight Watchers. This was 16 years ago,and I still have my weight […]

Recipe for Sweet Potato Protein Pancakes

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High Protein Sweet Potato Pancakes Recipe! In a moment of desperation to lose weight, and an on again-off again obsession with the fitness world, I paid good money for a weight loss meal plan. Although I didn’t lose much weight, I did get some great recipes! It was more than 10 years ago, and I can not find that meal plan or recipes anywhere. But, I remember it had protein sweet potato pancakes, and I remember loving them. I have scoured my files, my hard drive, and even the internet, and have not been able to find that recipe anywhere. […]

100 Calorie Dessert: Chocolate Cream Berry Cups

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Watch your calories and still enjoy dessert! These chocolate cups with cream and berries on top are only 100 calories per cup! Why I count calories I enjoy tracking food and counting calories now. I haven’t always liked it. It’s only been in recent years that I’ve embraced it. I know that the only way to maintain my weight loss and not gain the weight back is if I track my food, yet for many years I considered it a chore. That all changed when I changed my mindset around counting calories and tracking my food. I determined that if […]

5 Secrets to Weight Loss from 10,000 Successful Losers

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The National Weight Control Registry is a treasure! Unlike claims of weight loss from fad diets, the registry gathers information from people who have lost at least 30 pounds and kept it off for a year or more. The average member of the registry has lost 66 pounds and kept it off for 5.5 years! The Weight Loss Findings The cool thing about the registry is they interpret the data in an unbiased way, with nothing to sell and no hidden agendas. And, I can confidently say in addition to focusing on portion control, that I followed all 5 of […]

Can you get full by eating less? The Satiety of Smaller Portions

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An interesting study in 2004 showed when subjects ate a 12 inch sub sandwich, vs an 8 inch sandwich, their ratings of hunger and fullness were not significantly different. This has had me thinking quite a bit! Even though the study participants took in more calories with the larger sandwich, they were just as satisfied as those who ate the smaller sandwich. This leads me to believe that hunger and satiety have a strong mental component when it comes to portion control, as well as a physiological component. The specific study results state: The portion size of the sandwich significantly […]

7 Rules for Healthy Living

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Health advice has gotten complicated! We live in a culture where experts are ignored, science is questioned, and everyone has an opinion about health and weight loss. But at the end of the day, we are all trying to achieve the same result: the best (and sometimes the easiest) path to healthier living and an optimal weight. The simplest path to healthy living isn’t always the easiest. However, I’ve listed 7 things that I think have the biggest impact, and I know that by practicing these, you’ll see incredible gains in your physical health, as well as mental health. Fast […]