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Posts Tagged ‘weight loss’

2:35 pm - Posted by Gregg

Forget coal in the stocking. Nothing fills those of us with a “dieter’s mentality” full of holiday dread the way an announcement that ‘There are only a certain number of shopping days until Christmas’ does. Yet, while most folks worry about finding enough time to make their list and check it twice, those of us with a dieter’s mentality fear that the visions of sugar plumbs might lead to the kind of overindulgence that could result in our waistlines (as opposed to the Grinch’s heart) ‘growing three sizes that day.’

But fear not, Little Elves! The holidays do not have to be a recipe for disaster when it comes to staying healthy, keeping fit and looking divine all the way through new year’s eve and beyond. In fact, if you follow these simple tips (which I’ve been asked to share again) as a general rule throughout the next several weeks, you’ll be giving yourself a gift that keeps on giving.

Curb hunger before you dash out the door
Whether attending a holiday party, a special dinner or even a cookie exchange, have a snack before you go. I’m not saying not to eat at the event. But I am saying to arrive without feeling starved so that you’re not tempted to make like a Thanksgiving Turkey and stuff yourself. Healthy pre-event snacks can include 1/4 of a cup of raw cashews or almonds, a piece of fruit or even a few slices of lowfat cheese. Munch on those just before an event and you’ll arrive with socializing on your mind instead of filling up on the wrong foods.

Indulge like a supermodel would
Successfully navigating holiday eating doesn’t mean giving into avoidance or denying yourself your true desires. It means indulging in a healthy and sane fashion. Want it? Taste it. Enjoy it. But stop there. You don’t have to have more than one cookie, more than a few chips or more than one helping of each dish during dinner. Pretend you’re being followed by TMZ cameras (and why shouldn’t you be?) and that you’re showing the world that you can eat anything (in proper portions) and look and feel fabulous at the same time. And by not denying yourself, you’ll be less tempted to cheat when you get home from an event or outing.

Eat, drink and be wary
Don’t forget that those holiday cocktails can be loaded with more calories than the snackaroos. A good general rule for women is to limit themselves to one alcohol drink a day. Men can usually go for two drinks, depending on their individual weight. But drink sensibly — not just because you don’t want to be the one at the party wearing the lampshade, but because you don’t want to be the one in January wearing a moo-moo. (For a holiday cocktail calorie count, click here.)

Home, sweets, home
If you’re someone who’s more tempted to overindulge at home, when in private, then don’t feel like you have to do any holiday baking. Instead, stop by your local store (preferably one like Whole Foods, which is known for using healthier and more natural ingredients) and pick up any baked goods you want to give as a gift. And do so when on the way to an event. This way you not only don’t have to have the baked goods in your home tempting you, but you don’t have to deal with seeing your cabinets stocked with the tempting ingredients (bag o’ chocolate chips be gone!).

Make time to exercise
There are no excuses when it comes to moving your body. It must be done — even if you are running all over town like a renegade reindeer. The trick is to actually do the running – or walking at the very least. If you’re spending an afternoon at the mall, make a few more rounds than you have to, take stairs instead of escalators and park far away (which you’ll probably have to do anyway) in order to enjoy the lengthy walk to and from the mall entrance. And when you can, get your butt to the gym. Or, if you’re truly pressed for time, around the block. Even when incorporating the tips above, you’re likely to still be consuming more calories than you normally would over the next several weeks. So walk like you mean it (suck in that tummy and pump those arms). For 9 ways to exercise at the mall, click here.

Become a track star
By track, I mean tracking! In other words, make sure you keep a food diary during the holidays. Write down everything you consume — even the handful of raw cashews recommended above. Studies show that dieters who keep a food diary are not only more aware of what they’re eating, they’re also more likely to take off and keep off the excess pounds. So when in doubt, write it out. For a handy food diary you can print out and use anytime, click here.

Last but not least, enjoy yourself
While the season at hand obviously introduces some added stress into all of our lives, that doesn’t mean we should make like Ebenezer Scrooge. So take a (mental) load off and be gentle with yourself. We’re often our own worst enemies when it comes to critiquing ourselves. The fact is, even for all the great reasons we have for losing weight, we are good enough and hot enough right in this very moment (you’re being followed by TMZ cameras after all, remember?). So add a little of your own joy to the world — and to yourself – while living through and hopefully enjoying the season at hand.

Photo Source: WatchFit

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November 20, 2017

Surviving Thanksgiving

4:20 pm - Posted by Gregg

Thanksgiving (AKA the granddaddy of all eating holidays) is closer than some of us dieting-types might want to admit to ourselves. But 2017 can be different. Why? Because this year, you can stay in control (you are stronger than Pumpkin Pie, after all). And you’re also going to exercise your newfound knowledge regarding the difference between a Splurge Meal and a Binge.

In the book Just Stop Eating So Much!, I write about Splurge Meal options when you get close to or reach your goal weight. Yes, at a Splurge Meal you can enjoy your favorite foods and beverages – but you’re encouraged to do it within reason (paying attention to portion sizes and pushing the plate away before the waistline of your jeans starts cutting off circulation to the upper half of your body).

The trick is to really enjoy a meal – not an entire day (or weekend, week, month or season) of splurging. Because when continuing to eat after the one meal, splurging becomesbingeing – and that leads to disaster for both your mental and physical health.

But here’s the good news! This Thanksgiving, whether you’re at, near – or far from – your goal weight, you have permission to enjoy a Splurge Meal. If you just enjoy the one Thanksgiving meal and eat and drink according to healthier food and portion guidelines for the rest of the holiday weekend, you won’t hurt your efforts to look and feel great.

And when it comes to splurging on Thanksgiving dinner, try and make sure you enjoy all aspects of it and don’t make it about eating as many sweet potatoes as you can, since you know you’re back to your commitment to eating healthier resumes right after the meal is over. Instead, really taste the food with each bite. Savor every morsel – and enjoy all of the different the flavor sensations – while also enjoying the people you’re dining with and listing the reasons you’re thankful in your head.

So this Turkey Day, eat, drink and be merry – all without guilt. But don’t be a glutton. Stop before you’re too full and don’t mourn not being able to have a turkey sandwich later. After all, your weight loss efforts are a choice. You are choosing to get healthy, to look better, to fit into your skinny jeans and to turn a few heads by Christmastime.

By successfully living through an “eating holiday,” you will prove once and for all that this time you’re really in control. And that’s definitely cause for celebration!

Image Credit: welclipart

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June 6, 2017

Way to go

9:21 am - Posted by Gregg

Today’s reminder? There’s no one, singular way to reach your goals — no matter if those goals are health-, career- or relationship-oriented. Everyone’s path to their weight loss success will be different (even when participating with friends on a similar diet or healthy eating program).

The key to true dieting success lies in learning to listen to our bodies (and then responding accordingly). This alone dictates that there will be individual aspects to every journey. So try not to compare your path to someone else’s (much less their success to yours). You’ve got it going on — whether at the beginning, in the middle or at the end of your weight loss journey. (And if you’re anything like me, you know that journey never really ends.)

So celebrate your individuality and your individual path. There’s no one way. There’s no singular right way. There is your way. And that’s what really matters.

Photo Source: Pinterest

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3:53 pm - Posted by Gregg

Keeping Excess Weight Off JustStopEatingSoMuch.com

By Lisa Goldberg, Licensed Clinical Nutritionist

Why do you think sustainable weight loss eludes you?  You’re smart, savvy and you know what healthy is and what it’s not. You’ve probably read a million books and articles on eating healthy for weight loss. You have all of the information.  So how is it you know what to do but you just can’t do it??

Your struggle with weight just drains you. You wrack your brain wondering why the weight just won’t come off no matter what you do. You have tried every trick in the book. You lose weight but over time the weight slowly comes back on. Or maybe for you it quickly comes back.

What do you think that’s all about? Lack of motivation? Lack of willpower? Laziness?

I want to let you know its not any of those things. It’s about your self-defeating behaviors.

What exactly are self-defeating behaviors? Actions or attitudes stemming from faulty or limited beliefs that once worked to help us cope with hurtful experiences, but now they prevent us from responding to life in healthy ways.

These behaviors lead us to make choices in all aspects of our life, health, work, relationships etc that perpetuate cycles of failure. Samples of this include: My metabolism is broken so why should I try? Nothing works for me. I am destined to be overweight. No matter what I do the weight will come back. I’m afraid to fail again… Do any of these sound Familiar?

It is your self-defeating behaviors and faulty beliefs that keep you stuck in your struggle with food, weight loss, relationships and anything else you haven’t been able to sustainably change in your life.

This is why the weight always comes back. Because all you’ve done is focus on changing the food. You’ve haven’t yet addressed the “Why.”

You can continue to try every diet on the planet but unless you change what you believe about yourself and the behaviors that follow…the weight will always come back.

Close your eyes for a few seconds and imagine what it would feel like to continuously replace self-defeating behaviors with life-enhancing behaviors. You continuously make choices that make you feel good, happy and proud. Imagine how that would feel? Pretty darn good, right? Well, I want to let you know this is possible.

I want to let you know that by learning the right tools and strategies you can change your self-defeating behaviors to new, habitual life-enhancing behaviors so you can overcome your struggle with food and lose the weight for good.

After all, you know its never really about the food. It’s about changing the habits, behaviors and your old coping mechanism that causes you to eat to soothe your feelings with food. If you are done with the quick fixes and you are ready to address the root cause of your yo-yo dieting, don’t wait any longer to set up a call with me to see how I can support you.

Don’t let fear of change, fear of failure, indecision or caring what other people think stop you. Life is just too short to stay stuck in old patterns that no longer serve you. Over the last 16 years I have had hundreds of clients put their trust in me to help them change the behaviors that keep them stuck in their struggle with food and desirable weight loss. Here are some of their discoveries and Ah-ha moments:

“Thanks to you for the large part, I have not been bingeing even through all this! I haven’t lost anymore but I haven’t gained either.  I already knew everything you taught me however you say it in a magical way that I truly get it!”

“I am a totally different in terms of how I eat and how I think about food. All the techniques we have discussed were extremely helpful in getting me to this point which I call “autopilot.” I have started focusing less on restricting my intake and more on eating healthy foods”

“Posting a few wins that happened this week. I received a few compliments that I have really “slimmed down” and it shows in my clothes. I think by not letting the number on the scale stress me out and dictate my mood for the day – I have been able lose more inches.”

“I’m really understanding now when you said it’s just food – it has NO magical powers. It might make me feel good for a few seconds but that is nothing compared to how long the great feeling for losing weight and being healthy lasts. I’m going to remember that at difficult or stressful times and in the heat of the moment when my mind thinks of nothing but food and I start reaching for the food that I think will “solve” my unpleasant feeling.”

Take the first step at this very moment to start to change your self-defeating behaviors and stop saying “What if I can’t?” and start saying “Yes, I can!”

Keeping The Excess Weight Off JustStopEatingSoMuch.comAbout the Guest Blogger:
Lisa Goldberg
is a nutritionist with a Masters degree in Clinical Nutrition from New York University. In addition, her certifications and Licenses include: Certified Nutrition Specialist, Certified Dietician/Nutritionist licensed by New York State, Certified in Adult Weight Management by the ADA. Lisa is also a personal trainer certified by the American Counsel on Exercise since 1994. She was the Nutritionist at the New York Stock Exchange from 2003-2007 and for 10 years served as the nutritionist to traders on Wall Street. Anyone who would like to discuss their weight loss goals with Lisa can schedule a free 30-minute weight loss consultation with her by clicking here. (Simply let Lisa know you found out about her on the Just Stop! blog.)

A Note from Gregg:
As some of you Just Stoppers might remember, I have been lucky enough to be a guest in nutrition rockstar Lisa Goldberg’s recent weight loss summits not once, but twice. I love Lisa’s total approach to wellness, which not only includes getting to a healthy weight, but also enjoying life and learning to love and appreciate yourself in the process. Lisa is about to begin her exclusive 6 month online group weight loss program (for the body, mind and soul) – during which you can discover how to break old habits and behavior patterns that keep you from losing weight once and for all.

Any Just Stopper who wants to find out more information (without any obligation), can click here to schedule a free 30-minute Discovery Session with Lisa herself to find out more about the upcoming 6 month online group weight loss program.

Photo Source: Simpatico

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8:39 pm - Posted by Gregg

Healthy Christmas JustStopEatingSoMuch.com

Question of the (seasonal) day… Does he (meaning Santa) really know when we’ve been eating?

Whether he does or doesn’t, nothing fills us with holiday dread the way an announcement that ‘There are only a certain number of shopping days until Christmas’ does. Yet, while most folks worry about finding enough time to make their list and check it twice, those of us with a dieter’s mentality fear that the visions of sugarplumbs might lead to the kind of overindulgence that could result in our waistlines (as opposed to the Grinch’s heart) ‘growing three sizes that day.’

But fear not, Little Elves! The holidays do not have to be a recipe for disaster when it comes to staying healthy, keeping fit and looking divine all the way through new year’s eve and beyond. In fact, if you follow these simple tips (which I’ve been asked to share again) as a general rule throughout the next several weeks, you’ll be giving yourself a gift that keeps on giving.

Curb hunger before you dash out the door
Whether attending a holiday party, a special dinner or even a cookie exchange, have a snack before you go. I’m not saying not to eat at the event. But I am saying to arrive without feeling starved so that you’re not tempted to make like a Thanksgiving Turkey and stuff yourself. Healthy pre-event snacks can include 1/4 of a cup of raw cashews or almonds, a piece of fruit or even a few slices of lowfat cheese. Munch on those just before an event and you’ll arrive with socializing on your mind instead of filling up on the wrong foods.

Indulge like a supermodel would
Successfully navigating holiday eating doesn’t mean giving into avoidance or denying yourself your true desires. It means indulging in a healthy and sane fashion. Want it? Taste it. Enjoy it. But stop there. You don’t have to have more than one cookie, more than a few chips or more than one helping of each dish during dinner. Pretend you’re being followed by TMZ cameras (and why shouldn’t you be?) and that you’re showing the world that you can eat anything (in proper portions) and look and feel fabulous at the same time. And by not denying yourself, you’ll be less tempted to cheat when you get home from an event or outing.

Eat, drink and be wary
Don’t forget that those holiday cocktails can be loaded with more calories than the snackaroos. A good general rule for women is to limit themselves to one alcohol drink a day. Men can usually go for two drinks, depending on their individual weight. But drink sensibly — not just because you don’t want to be the one at the party wearing the lampshade, but because you don’t want to be the one in January wearing a moo-moo. (For a holiday cocktail calorie count, click here.)

Home, sweets, home
If you’re someone who’s more tempted to overindulge at home, when in private, then don’t feel like you have to do any holiday baking. Instead, stop by your local store (preferably one like Whole Foods, which is known for using healthier and more natural ingredients) and pick up any baked goods you want to give as a gift. And do so when on the way to an event. This way you not only don’t have to have the baked goods in your home tempting you, but you don’t have to deal with seeing your cabinets stocked with the tempting ingredients (bag o’ chocolate chips be gone!).

Make time to exercise
There are no excuses when it comes to moving your body. It must be done — even if you are running all over town like a renegade reindeer. The trick is to actually do the running – or walking at the very least. If you’re spending an afternoon at the mall, make a few more rounds than you have to, take stairs instead of escalators and park far away (which you’ll probably have to do anyway) in order to enjoy the lengthy walk to and from the mall entrance. And when you can, get your butt to the gym. Or, if you’re truly pressed for time, around the block. Even when incorporating the tips above, you’re likely to still be consuming more calories than you normally would over the next several weeks. So walk like you mean it (suck in that tummy and pump those arms). For 9 ways to exercise at the mall, click here.

Become a track star
By track, I mean tracking! In other words, make sure you keep a food diary during the holidays. Write down everything you consume — even the handful of raw cashews recommended above. Studies show that dieters who keep a food diary are not only more aware of what they’re eating, they’re also more likely to take off and keep off the excess pounds. So when in doubt, write it out. For a handy food diary you can print out and use anytime, click here.

Last but not least, enjoy yourself
While the season at hand obviously introduces some added stress into all of our lives, that doesn’t mean we should make like Ebenezer Scrooge. So take a (mental) load off and be gentle with yourself. We’re often our own worst enemies when it comes to critiquing ourselves. The fact is, even for all the great reasons we have for losing weight, we are good enough and hot enough right in this very moment (you’re being followed by TMZ cameras after all, remember?). So add a little of your own joy to the world — and to yourself – while living through and hopefully enjoying the season at hand.

Photo Source: Pinterest

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