Category: Weight Loss

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, […]

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 […]

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 […]

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 […]

Heidi Powell Interview at Fitcon Her {5 Tips for Breaking through a Plateau}

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I was thrilled to be able to sit down with fitness icon Heidi Powell at Fitcon Her this past weekend. Heidi was 100% as genuine, kind, and inspiring as I imagined she would be. About Heidi Heidi Powell is a mom, a fitness expert, TV trainer from the ABC show Extreme Weight Loss and creator of the Transform App, a resource for workouts and meal plans to help you reach your goals. Heidi’s tips for hitting a plateau The biggest thing I wanted to learn from Heidi is how she helps people who have been following a plan, but they […]

How To Stop Eating After a Meal

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Deciding to stop snacking all day and stop eating after dinner can be difficult. Our modern food culture makes it so easy to eat constantly, especially between meals. For me, one of the most difficult things was being able to END a meal and abstain from eating until the next meal. After I had eaten a sufficient amount of food, or even at times when I was physically full, I would keep eating and snacking. I would continue eating while cleaning up the meal, eating food from my kids plates, and even grabbing something sweet like handfuls of cereal to […]

Eat it Later {Book Review}

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Eat it Later is a short book, written by a relatively unknown author, but it surprisingly had a big impact on me! I am a skeptic when it comes to weight loss advice. I’ve read a lot of books, and have tried a lot of strategies to eat healthy food, but nothing has truly been a game changer . That’s why it came as a huge surprise to me when I loved the book, Eat it Later by Michael Alvear. The subtitle is “Mastering Self Control and the slimming power of postponement.” Timing is everything on my interest in health […]

Portion Control Interventions that work

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With obesity at an all time high and continuing to rise, many people are trying to find answers and solutions. Clearly, there isn’t just one cause or one solution. So, it’s critical we look at both individual responsibility in weight loss as well as government policy that have been shown to help people make healthier choices. But, what are these interventions? What could the government do that can help people not eat so much food? How can they treat people at the population level? And what can we learn from their research to change in our own lives? The more […]

Stopping The Portion Creep

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To “creep” means to move slowly and carefully in order to avoid being heard or noticed. And creeping is exactly what is happening to our portion sizes. The slow move is going unnoticed by most of us. Over the last two decades portion sizes have increased 25%. While that may not seem like a lot, the consequences of these increased calories are that 33% of our population is overweight or obese. (1) Not only is this devastating to our health, but the kids that are affected by this subtle portion creep never even knew it was coming. By identifying some […]

Portion Control Plate vs. Dinner Plate {Research results!}

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A recent study (2017) revealed, when people were allowed to serve their own dinner on a portion control plate vs. a regular dinner plate, they ate less food. Consuming smaller portions during a meal should result in weight loss. The question is presented, what are some effective ways to reduce portions? This study opened with some alarming statistics that I hadn’t yet read. We know the recommended portion sizes are larger than the portions we are being sold in the read-made market. Specifically: Cookies are 700% larger. Cooked pasta, 480% larger. Steak, 224% larger and bagels, 195% larger than a […]