Portion control ~ The scale

You weight is a reflection of what you did last week. Not the night before.

 If you are successful with weight loss it 's because you had a successful past WEEK. 

One"bad" meal won't make you overweight just like one "healthy" meal won't make you skinny.

Portion Distortion-learn what a portion is. With enormous plates/cups, super size, and restaurant portions. We can't recognize what a portion is anymore. 

 You must get on a Scale:

If no one else see's your weight that's fine~ but you MUST face reality. If you refuse to weigh yourself then  you are in denial and not ready to change.

Measurements:You should have a few basic measurements. I do waist/belly button.  I find it easier to measure around my belly button.
Hips: make sure your feet are together and measure the widest part of the hips~(around your butt).
For extras measure thighs, biceps, chest and shoulders. 

Don't weight in on Monday. You will be swollen with water weight from the weekend. 

TIP: Weigh-in on Wednesday mornings. This is probably the most accurate reading. If you had a tough weekend and are back on schedule by Monday you will of lost the water weight by Wednesday.

If you are losing half  to 2 pounds a week you're on track. If you lose nothing then re-evaluate your eating last week and tweak this week. 

10+ pounds a week is unrealistic unless you're on the Biggest Loser. I love this show.  However, you can't realistically expect that weight loss. They are working out for hours, their meals are monitored and tailored specifically for them. 24 hours a day!

Don't weigh yourself everyday. You will go insane. Hormones, water weight, hidden sodium, etc. can cause a 2-3 pound fluctuation.

Sometimes you will lose inches and it won't reflect on the scale. Give it time~ it will catch up.

 If your clothes fit better you're on track.

TIP:  it's almost impossible to gain a pound overnight. 

You'd have to eat Approx. 3,500 CALORIES.

How many calories should you consume? There are tons of apps out there to help you with this.

Woman should never eat less then 1,100 calories. Ideally you should eat 1,500-2,000 calories a day.

I don't calorie count. It's a pain and tedious. Besides most folks underestimate what they really consume.

If you make fresh/natural choices and split your plate into quarters. You'll be successful!

IF YOU GAIN WEIGHT~ IT IS NOT FROM MUSCLE (initially). 

It takes weeks/months to gain muscle.

Food Journal: I can't stress enough about keeping a food log. I started doing this again.

~I might think I had lots of veggies the last few days but when I look back, I can verify what I REALLY ate.

~You would be amazed at what you learn when you look back. 

~When you have a successful week ~ repeat it=)

You can jot down exercise duration, mood, hours slept, stress level, aches/pains, food intolerance/allergies . Some people like to note how they feel~happy,sad, lonely, bored, angry. 

 I try to go by the motto of "bite it~ write it" 

I can't tell you how many times I forgot what I ate earlier.

Swapping simple foods can reduce your calories:
Swap red meat for lean poultry, tofu, fish, or turkey.

Swap Mayo for mustard
Swap Whole milk for 2%
Swap Fried for grilled or baked
Swap a soda for Water/tea
Swap chips for apples dipped in peanut butter or string cheese
Swap cookies for humus and carrots or pita
Swap Special K for Kashi/oatmeal
Swap candy bars for clif bars/lara bars/luna bars
Swap potato for sweet potato
OPT for cottage cheese, greek yogurt (chobani/fage)

Don't deprive yourself but reduce your servings:

If you always have 4 drinks cut back to 2.
Instead of eating out 2xs go out once.
Moderation is key
Pack your lunch. Be prepared

Start to walk and just move=)

When I'm out you'll always see me with a BPA free water bottle, protein shake, fresh fruit and raw unsalted nuts/dried unsulfa fruit.

Obstacle are those frightening things that become visible when we take our eyes off our goals”

Henry Ford