photo credit: paris_corrupted

It’s a question many people ask and I have some ideas to share so you might be able to overcome or even avoid the dreaded weight loss plateau!

Let me first start by recommending that you STOP focusing so much on the scale.  The numbers on the scale might not be moving but your body is still changing if you are exercising and following a healthy lifestyle!  You are most likely building muscle as you workout which could cause the numbers on the scale to go up but don’t worry about that, it’s normal.  The scale can really tear you down and the more time you spend sweating bullets over whether you have gained or stayed the same, every week or for some every day the more frustrating it gets and leaves you less excited about your new healthy lifestyle.  Every month at the gym I do a weigh in and get measurements taken. I highly recommend that you keep tabs on your measurements because THAT in the long run will show you how much you have accomplished.

One thing that could be happening to cause you to hit a weight loss plateau is that you might be working the same body parts and not changing up your workouts enough.  Your body gets used to you doing the same things over and over.  If you are only walking right now you might want to add in some quick jogs or sprints or if you take classes at the gym, try a new one for a while.  Maybe you prefer to use the treadmill so you could hop on do a quick 2 minute fast walk/run, hop off, do some jumping jacks, maybe a few stretch band exercises for your legs and then hop back on the treadmill for more running or bump up the incline and walk a higher incline for a few minutes. Another thing you could do is start using hand weights on your treadmill walks.  The goal is to change things up!

The thing that recently got me over the hump was signing up for personal training and focusing a lot on strength training.  It doesn’t matter if you have a personal trainer or not because you can still add strength training to your daily activity.  And you’ll be glad you did!

Now don’t get me wrong, it IS possible to exercise too much and that could also play a big part in a plateau as well so just be cautious of this.

Now on to food:  When it comes to eating, you really want to focus on portion control and what types of foods you eat and beware of the little things that sneak in there like that little taste here and there. Be sure to drink a good amount of water so you stay hydrated throughout the day.  You want to make sure that you are taking in enough calories each day. I have heard many people say it’s OK to eat under 1000 calories a day and I do not agree with that. Everyone is definitely different and it really depends on your body and how much you should personally consume.  Don’t skip any meals and don’t go too long between meals and snacks.  Doing so can really hinder your weight loss and you’ll be sure to hit that weight loss plateau.  Keeping a food journal in the past helped me so you might want to think about that option.

I know it’s frustrating when things don’t seem to be moving in the direction you feel they should be but don’t give up.  Mix things up and keep going!

Have you ever hit a weight loss plateau and if so what is your #1 tip for avoiding them?

Side note:  If you have hit a weight loss plateau and can’t seem to break through, it is possible that there could be a potential health issue so you’ll want to check with your physician.

photo credit: kalyan02

Here are the 10 reasons why I want to lose weight and maintain success.

1)  Be healthier

2)  Wear cute bathing suits

3)  Have easier workouts

4)  Be fit to teach a fitness class

5)  I want to fit comfortably on rides at amusement parks

6)  Comfortably run a 1/2 marathon

7)  Fit in cute jeans/other clothes

8)  Set an example so I can share my success with others and fully support them

9)  Feel strong

10)  Have more self confidence

Keep your eye on your goals and always refer back to your list if at anytime you feel like giving up. You might go one step further and try to envision yourself  fitting in to those cute little jeans or how you might feel when you fit into them.

Over on my Facebook fan page, we are sharing just a few of our reasons with each other.  I think that connecting with others in the same boat as yourself will really help as far as accountability on our path to weight loss success.

What are some of your reasons for wanting to lose weight?

We all know that when it comes to weight loss, real life can get in the way and many times we fall off the wagon right?  Well, Linda Spangle, author of 100 Days of Weight Loss agrees and has set up an approach that I think can help us all stay focused and consistent.

Over on my new Losing It and Loving It Facebook fan page, we are going to be following her book and every day I will be posting one of the daily assignments from the book for you to focus on.  You are more than welcome to open up and share your thoughts with everyone or just keep it to yourself.

I’m asking that everyone find a notebook or journal and sign up for the 100 Days Challenge online as well.  The whole goal is to keep you on track with your weight loss/fitness goals for 100 days! There are a lot of great charts, reports, calendars, etc. to help you along the way.

Your 1st step should you choose to accept it, is to create a vision for the future.  Think about and write down in your notebook/journal at least 10 reasons why you want to lose weight and maintain your success.

If you want to purchase the 100 Days of Weight Loss book, you can do so for the low low price of $6 (as of 3/1/10).  I purchased the original book a while ago so the cover for the one online looks different than the copy I have but it seems to have the same information.

I’m looking forward to following your success and sharing mine as well!

Hope you’ll join us and participate on Facebook!

6) What are the best types of food to eat before a workout?  after a  workout?

Before a workout you want to eat for energy and after a workout you want to eat for repair. Your pre-workout meal should be heavier in carbs while your post-workout meal should be heavier in protein, although you should eat protein and carbs at each meal. Before your workout, try a banana with a glass of milk or an apple with a handful of raw, unsalted nuts. After your workout, try a protein shake with berries or an egg white omelet with chopped peppers.

7) It seems that clean eating could get expensive using items mentioned in your Eat Clean Diet Recharged book such as tahini, almond butter, chia seeds and coconut butter.  What are your thoughts?

You don’t have to eat or purchase these foods or expensive foods in order to Eat Clean. Your health won’t suffer, so long as you continue to eat protein and complex carbohydrates at each meal. I list these foods in my books because it’s good to have options – but rest assured that natural peanut butter is just as good as almond butter and flaxseeds are just as good as chia seeds (and way cheaper!). It’s about preference.

It’s actually easy to Eat Clean on a budget. You can buy inexpensive whole grains such as oatmeal, couscous, flours, etc. at the bulk food store. You can use quinoa (also cheaply bought in bulk) and canned beans for quick and cheap protein sources. Buy lean meats in bulk packages. Split them into individual portions and freeze them until you are ready to use them. Purchase fruits and vegetables that are in season – not only will your diet become more varied, but they’ll taste better and you’ll save money. You can also buy fruits in season and freeze them to use in winter. Frozen raspberries are a great treat any time of year.

Over time, you’ll probably find that Eating Clean is cheaper than eating your old foods, because you aren’t paying for packaging. Consider your entire food budget, including any food item your family buys from corner stores or take-out places. Now buy bulk whole grains, lean meats, eggs and other real-food items and you’ll find it much, much cheaper. And don’t forget drinks! Water is practically free, whereas juices and soda pop and such are very pricey. Think of it this way: Clean Eating is how everyone ate until packaged food became the norm in the 1950s.

8 ) To follow the eat clean diet will I have to eat separate from my family?

Certainly not. The Eat-Clean Diet is a lifestyle, not a diet. You don’t feel deprived and you don’t eliminate food groups or eat unappetizing foods. Eating Clean is eating the way nature intended, by eating whole, unprocessed foods. Your family can still enjoy spaghetti and meatballs, steak and potatoes, soups and stews, even pizza – you just need to use real, unprocessed ingredients to make these meals Clean.

9) How does one stick with the eat clean diet when there are snack foods around for the kids because you don’t want to deprive the kids while you’re on a diet right?

Why keep that garbage in the house at all? In my house we have healthy snacks: yogurt and granola, trail mix, popcorn, homemade muffins and bars, nuts, fruits and vegetables. I’m not trying to say that kids (or you) shouldn’t be allowed a candy bar or a treat every once in a while, but not all of the time. If these foods tempt you, you shouldn’t have them in the house.

In addition, ask yourself why you are feeding your children processed junk when you wouldn’t put it inside your own body? Don’t you want your children to grow up without weight issues and without the threat of diabetes, heart disease and obesity? Now is the time to get your kids eating healthy foods right along with you. You have the opportunity to teach them how to eat now and for life.

10) How do you not sabotage yourself when craving something you know you really shouldn’t have?

Plan ahead. I enjoy a glass of wine or a small piece of good-quality dark chocolate from time to time, but I plan for it and I make sure to watch my portion size. If you do slip up, don’t let that one little slip up turn into an all-day or all-week binge. Nobody’s perfect and everyone makes mistakes. You just have to dust yourself off and keep on going. Drink some water and make your next meal a Clean one.

What a great interview I had with Tosca! Tosca, thank you for taking time out of your busy schedule to answer some of my questions.  I really love all of your books and have had the chance to read a few Oxygen magazines and I really enjoy them.

I really feel eating clean can make a big difference in my life so I am going to try my hardest to resist processed foods and eat more whole healthy foods.  Now I need to think of an eat clean challenge for myself.  Does anyone have any ideas?

P.S. Don’t forget to check out my review page of The Eat Clean diet books. If you have any questions let me know.

*These are my personal reviews on the Eat Clean Diet collection of books. I purchased the original Eat Clean Diet book but the remainder have been sent to me for review.

So without further ado, let’s welcome the fabulous Tosca Reno!

Here are 5 of the 10 questions that I asked Tosca with her answers.

1) If I were to come to your home for dinner what meal would you serve?

I would serve kale chips and crudités with hummus and yogurt cheese dip as an appetizer, my Beef and Walnut Stir Fry (from Tosca Reno’s Eat Clean Cookbook) for dinner and my Chocolate-Coated Frozen Bananas (from The Eat-Clean Diet Recharged!) for dessert. Is your mouth watering yet?

2) What are your recommendations for sticking to a weight/strength/ab training schedule?

I recommend that people decide on a schedule and stick to it. Put those dates and times into your calendar and treat your workouts like any other appointments. I also advise people to keep a workout journal to record their progress and see where they need to make changes. The best time to work out is whenever you’ll do it. I prefer to work out in the morning, so I have to rest of the day to concentrate on other things, while others prefer to work out after dinner or at lunch.

3) I have decided to run the 1/2 marathon at the Reggae Marathon in Jamaica.  What is your #1 running tip?

Stay focused and don’t be afraid to take rest days. Your body needs time to recoup and repair to grow stronger.

4) What is the best way to start cutting back on processed foods?

Make simple switches. For example, stop drinking pop and start drinking water. Throw out all of your white bread, pasta and rice and purchase whole-grain versions. Have healthy snacks on hand so instead of reaching for the chips and cookies (which shouldn’t be in your house anyway!) you can grab air-popped, unbuttered popcorn or trail mix.

5) What are your personal thoughts on the vegetarianism and veganism lifestyles?

I am not a vegetarian or a vegan but I understand why people choose to live their lives that way. As long as they are eating a wide variety of fruits, whole grains, vegetables and proteins (nuts, beans, soy products, protein powder) there is no reason why vegetarians and vegans can’t Eat Clean or lead healthy lifestyles. I eat a few meatless dinners each week – I feel healthier and it reduces my carbon footprint on the earth.

Excellent answers and I would sure love to have dinner with Tosca wouldn’t you?  I have reviewed many of Tosca Reno’s  Eat Clean Diet books and cookbooks and they are great.  Be sure to check them out!

Come back tomorrow for part 2 of my interview with Tosca where you’ll learn the best foods to eat before and after a workout AND she answers some of my blog reader’s questions.

Do you have any of the Eat Clean Diet books?

The 17th annual Healthy Weight Week is a time to celebrate healthy diet-free living habits that last a lifetime and prevent eating and weight problems.  Our bodies cannot be shaped at will. But we can all be accepting, healthy and happy at our natural weights.   source

You know how I always talk about this weight loss journey being a lifestyle change right?  Here are some steps you can take to get healthy.  Incorporate these steps in to your life over time and you’ll be so happy you did.

• Get moving
• Drink water
• Eat healthy

The 3 SIMPLE steps above will give you a kick start to living a healthy lifestyle.  Remember that pills and potions and fad diets don’t work over time. You can afford to do the above on a daily basis so why even try the gimmicks out there?

Here is a great handout for you to read

Top Ten Reasons Not to Diet (provided by Healthy Weight Network)

Let’s focus on our healthy selves this week!

What is ONE goal you plan to incorporate this week to live a healthier lifestyle?

My goal is to cut down on desserts!

Let’s here from YOU!

P.S. Gina, The Fitnessista has announced her Winter Shape Up 2010!  I’m so excited because she makes things so simple to follow.  I need to really focus on strength training so this is the plan I have chosen to follow.  I really want to get into the Intro to Iron Pumping challenge on Caitlin’s blog which was also the brainchild of Gina but I’ll have to ease into that one.  I feel the strength training at home will be best for me FOR NOW.  But then I’ll boost it up using the equipment at the gym.

Does it matter why you want to lose weight?

Is it wrong if I lose weight only to outshine my ex husband’s younger wife? Is it wrong if I stick to my diet every day, exercise extra, and just all around become the perfect fat burning machine as well as become the Diet Master to my husband and our family just so that we all look better than them? Really, is it so wrong?

Some would say that you have to lose weight for the right reasons. We all know that the right reason is supposed to be for better health and that looking better is just a side effect. Well, to that I say “Bah Humbug!”  The truth is, I hardly care about my health most of the time. I’m lucky, I am pretty healthy no matter my weight, at least I am today.

I figure it doesn’t really matter  from where the motivation comes. If you get it from inside yourself, or if you get it from wanting to look better than someone else; I say, Go For It! Whatever it takes to get you there as long as you remember that getting there is the easy part.

As someone who has lost and gained hundreds of pounds over the years I can attest to the fact of that last sentence. It’s easy to do anything temporarily. It’s really hard to do something permanently.  Honestly, I hope this time is my last time, but right now I don’t care.

At my daughter’s graduation this May, I will look great!

Stephanie is a Virtual Assistant http://www.stephaniewatson-va.com and just started a community to help others who struggle with weight issues. http://www.toughloveweightloss.com

This first post/article is Stephanie’s personal take on The Biggest Loser before/after.  Very interesting!  You know the show is coming up again quickly on January 5th.  Yes, I’ll be watching!  Will you?

Please welcome Stephanie!

The Biggest Loser Before/After

I love watching the show, The Biggest Loser.

It is exciting to see the contestants succeed, they make it look so easy! Even while I cry real tears of joy while watching their results, I cannot help but be pessimistic.

I looked up what happens to the contestants after their appearance is over. Unfortunately, most of the contestants either gain back all their weight, or most of their weight, eventually. I think we all know why this is true.

Like normal dieters, myself included, once you go off the diet and back to “normal” life, the weight is regained. Not many people have time to work out six or eight hours per day like the Biggest Losers Contestants do while on campus.

As a wife and mom of four daughters, who works at home as a Virtual Assistant, and is a full time graduate student, there just isn’t that much time left in my day to do anything for me, much less exercise six hours a day. I’m lucky to get in a five second walk to the bathroom for a shower.

What is the answer? How do we lose weight and get healthy if we can’t do what the contestants on the biggest loser do?

The answer is to treat our weight loss as something more than simple diet and exercise to lose weight. Diet and Exercise have to be true life changes that are possible to do in our busy schedules.

The truth is, if I gave up watching The Biggest Loser I could probably devote that time to going for a walk, or other exercise. Also, every single day of my life I could choose to make a better choice in what I put in my mouth.

My husband and I once watched a show about people who train for marathons. The premise was to ask, “Does exercise really help with overall weight loss?” The surprising answer was, no. I wish I knew what channel we watched this on, all I do remember is how surprised we were at the results.

Exercise did help the contestants with their endurance and lung capacity. However, the only people who lost weight were those who controlled their overall calorie intake. Even the people who had to drop out of training due to injury continued to lose weight as long as they were controlling their calorie intake.

This really helped me a lot. I tend to be an “all or nothing” type of person. If I can’t exercise today I figure I might as well eat the donut or bag of chips. Now I cannot use that as an excuse to backslide on my eating because it’s been proved for me, eat right, lose weight. It really is that easy.

Stephanie is a Virtual Assistant http://www.stephaniewatson-va.com and just started a community to help others who struggle with weight issues. http://www.toughloveweightloss.com

This is Day 2 of Dr. Mommy’s Healthy for the Holiday’s blog tour.  Daisy has shared some awesome info with us and we hope you have enjoyed it.  Today Daisy shares with us healthy lunch ideas. Although I don’t work outside of the home, these lunch ideas are great for anyone.  Enjoy!

Lunches Can Be Healthy

Some think that lunches are not important or have to be quick and most of all unhealthy.  That is not the case.  Can you imagine spending 15 to 20 dollars on lunch a week and some spend this daily?

Well, stop imagining because that is what many people are doing today. Not many are taking lunches to work and are suffering the consequences.  Everyone wants convenience but with convenience comes a price that may be very costly. The fast food lunches you are consuming are high in salt, fat and calories. How productive are you at work after eating a fast food meal for lunch? And not only the feeling but the cost will also add up month after month.

With today’s economy we should be looking for ways to save money and in turn living healthier lives. It is not difficult to bring your own lunch to work. It may take some planning and preparation time but the results you will have on your health and wallet are worth the extra time.

Some valuable food choices you may consider are whole grain breads, pitas and wraps, vegetables, eggs, tuna, cheese, salmon and lean meats. The days of the boring sandwiches are long gone.

Try making yourself a delicious and nutritious sandwich with grilled chicken, lettuce, light ranch dressing in a whole grain pita. Perhaps a lettuce wrap is what you are craving; try them with salmon and light Asian dressing for a twist to the ‘old’ sandwich routine.

Leftovers make great lunches too. Try some tuna fish on whole grain bread with cucumbers and lettuce.  My favorite is hummus with veggies, but the possibilities are endless. Let’s not forget to bring along fresh fruits and vegetables to make your lunch a truly nutritious one.

With some thought and planning, nutritious and inexpensive lunches are possible. Save your wallet and your waistline. Say good-bye to fast food and say hello to a wonderful and healthier you.

About The Author

Dr. Daisy Sutherland, is the Founder and CEO of Dr. Mommy, LLC.  She is a doctor by profession, devoted wife and mom to 5 beautiful children.  She is a speaker, writer, and motivational coach/mentor and Health/Wellness advocate. Her passion is to help others to live happier and healthier lives. Dr. Mommy’s dedication to help families is evident from her work online and offline but more importantly it is evident from the energy she exudes when talking about her true passion.  Dr. Mommy’s mission is to help families in health, wealth and sanity.  You can learn more about Dr. Mommy by visiting her at Dr Mommy Helps Moms or Dr. Mommy Health Tips

If you would love to learn more about eating healthy and losing weight, be sure to comment so that you can win a copy of my e-book 101 Everyday Tips To Lose Weight. To find out how to gain more entries you can read my post from yesterday.

Well, it is time for me to move on to the next stop on my tour. I am very excited to bring health to your holidays!

Before I leave this stop, I want to extend my thanks to Angie. She has been gracious and I can tell she is very sincere in her desire to help you lose it and keep it off!

Daisy, thank you so much for making us your first stop on your healthy for the holidays tour.  I’m so excited to follow you around the web.  I know my readers (and myself!) have learned a lot from you.  You have so many great things to offer.

Coming up with healthy lunch ideas is not always easy. Would anyone like to share your favorite healthy lunch ideas?

Healthy Choices on the Go for the Holidays and Beyond

We all know that processed and fast foods are not the healthiest choices.  We must make healthy eating a priority. The importance of healthy eating choices is now at the emergency level here in America.  But in this rush-rush society are there choices we can make while on the go?  Are there meals that are healthy, yet easy to make for those nights you are too tired to think straight?  The answer is ‘Yes’.  You can definitely eat a balanced and healthy meal even when you’re on the go, but only if you are willing to make your health a priority.

Making healthy choices is a compromise between our busy lifestyles and our health.  It is possible to do as long as we are willing to make some changes to the foods we choose.  The changes we make will make a difference in our health with very little change to the cost and time involved.  Although it may not be difficult, it will take some dedication and retraining of your taste buds. What does that mean?

Here’s an example that will clarify the confusion.  When choosing bread, many tend to choose white bread.  That is the unhealthiest choice, because of the way it is processed and because all the nutrients have been removed in order to make it white in the first place.  The best choice is whole-wheat bread where all the vitamins and nutrients are included and without any chemical changes.  Your body will love you for this choice.  Another example is simply choose fruits or nuts instead of processed snacks.

With this being the holiday season, I think it is important to share a few tips to help you stay healthy during this time of family gathers, office parties, and celebrations that are sure to provide unhealthy food choices. It seems as if we go just as much during the holiday season as we do any other time of the year so we must take precaution to avoid unhealthy disadvantages during this season.

• Offer to bring a couple of dishes. You can make a fat free or low fat version of just about any holiday meal.
• If there are no healthy choices, opt for what is the lesser of two evils and eat only a small portion.
• Skip the salty chips and dips at the appetizer table. Opt for the nuts or cut up veggies.
• Don’t eat take the biggest piece of pie. Cut it in half and share it with a friend.
• Avoid eating ice-cream and ask the host if they have sorbet or frozen yogurt. As a matter of fact you can call ahead and request it. Most hosts are very gracious and understand the eating limitation of their guest.
• Avoid high-fructose corn syrup which is normally found in soft-drinks, juice drinks and many other processed foods. Drink herbal teas or water with a twist of lemon instead. Or opt for the sparkling mineral water with a splash or grenadine.

So what do you do once the holiday season is over?  Here are some tips to help you make healthy choices when you’re in a hurry:

• While in the supermarket check for a salad bar.  If you are running in for a frozen pizza, add a salad to make the meal more nutritious.  If the salad bar is too expensive or non-existent, choose a bag of pre-washed spinach for a simple, yet healthy salad.
• If you have a sweet tooth and must have ice-cream, try frozen yogurt or sorbet instead.  The frozen yogurt or the sorbet will have less calories and less sugar too.
• If you must go to a drive-thru, stay away from the value meals.  Instead of the fries, you can add carrot sticks or fresh fruit.  Choose water instead of the soft-drink; it won’t only save your calories but it will save you money too.

Eating healthy during the holidays is not always easy.  Healthy options are not always e available and some may be too costly on the budget and the hips.  What’s important to remember is that every little bit helps.  If you can’t avoid Aunt Martha’s cobbler or your mom’s green bean casserole, make it a point not to take home leftovers. I am sure mom will understand. It is all about making healthy holiday food choices.

After the holidays when faced with choices like convenient foods, make healthier choices in the food you eat such as baked instead of fried.  It is those gradual changes to your diet that will change your taste buds and give you results your body will thank you for.

Let me end this post by saying that I am so elated to have Angie’s blog as the first blog on the Dr Mommy’s Healthy For the Holidays blog tour. I truly hope that the readers enjoy what I share.

I want to give away one of my many E-books. I think for this blog, a perfect choice is 101 Everyday Tips To Lose Weight. To win you must comment on my posts either today or tomorrow. If you comment on both, I’ll give you an additional entry; and if you tweet this blog post on Twitter with the hashtag #drmommytalkshealth, I will give you another entry. Pretty cool I think.

I will also be having a Grand Prize giveaway as well. My latest program Raising a Healthy Kid is a membership option for parents. I am giving away a 3 month subscription to all who comment on my posts. If you tweet the blog tour with the hashtag #drmommytalkshealth you will get an additional entry into the program. If you are a parent with a picky eater be sure to check this membership option out.

Thanks for letting me be the blogger who talks health for a couple of days!!

About The Author

Dr. Daisy Sutherland, is the Founder and CEO of Dr. Mommy, LLC.  She is a doctor by profession, devoted wife and mom to 5 beautiful children.  She is a speaker, writer, and motivational coach/mentor and Health/Wellness advocate. Her passion is to help others to live happier and healthier lives. Dr. Mommy’s dedication to help families is evident from her work online and offline but more importantly it is evident from the energy she exudes when talking about her true passion.  Dr. Mommy’s mission is to help families in health, wealth and sanity.  You can learn more about Dr. Mommy by visiting her at Dr Mommy Helps Moms or Dr. Mommy Health Tips