I was wrong....

I thought after finishing the Biggest Loser at work that I would continue to have the same motivation, but I don't!  I have so much going on in my life right now that I am finding it harder and harder to workout. So I've decided right here and now that regardless of how packed my days are I can still make room for a 20-30 minute workout.  No more excuses for me...I have a weight loss goal and I want to reach it!

I am going to Yoga tonight which I hope will motivate me to start practicing Yoga on a weekly basis again.  I love Yoga, but have been so obsessed with cardio only, that I haven't practiced in a while.  This weekend I am participating in the Bloomsday run, it's a 12k, although I would love to someday run the whole thing, at this time it will be doing a mixture of walking and running.  :)

A New Motivation

Over the weekend I got engaged!!!! Although our wedding won't be until next year, I still have to make sure that I maintain my weight loss by then!  This is such an exciting time for me right now and I know it's going to motivate me to meet my weigh loss goal and to tone.  I want to look hot for my future husband!!!

10 Ways to Move Beyond a Weight Loss Plateau

Experts share tips on how to get your weight loss program back on track.

By Debra Fulghum Bruce, PhD

Hit a weight loss plateau? It's hard to fathom that for weeks your weight loss program was taking the pounds off. Then, suddenly, the scales won't budge another ounce.

Take heart. A weight loss plateau is normal. No matter how diligent you are in following your good health regimen, from time to time you'll fall off the wagon. The key to getting back on the program, experts say, is to acquire the skills and self-knowledge that will enable you to recover after a relapse.

We've pulled together the top 10 plateau-busting strategies for you to try right now.

1. Imagine You: Healthy and Vibrant

Have a vision of success. According to Katherine Tallmadge, MA, RD, author of Diet Simple, the mind is a strong tool -- use it to achieve what you want.

"Visualize yourself dancing at an upcoming celebration in a fabulous black dress," Tallmadge tells WebMD, "and then apply that vision every day to stay motivated."

While you're imagining, remind yourself of reality: excess weight is unhealthy, as is yo-yo dieting. Make sure this is a lifetime commitment for optimal health instead of a temporary plan to drop 10 pounds before bathing suit season -- which you may regain again once you stop your program.

To stay compliant to your weight loss program, Tallmadge suggests keeping only healthy foods in the refrigerator, so you're less likely to stop and grab something greasy on the way home from work. "Even if your family isn't dieting, you can still keep tempting foods out of the kitchen

2. Understand Your Weight Loss Personality

According to Thomas R. Przybeck, PhD, personality plays a role in our attitude towards food. As an assistant professor of psychiatry at Washington University School of Medicine, St. Louis, Przybeck recommends that you know your tendencies and tailor your plan to conquer the unproductive inclinations.

Impulsive. "If you have a tendency to be impulsive, you might see a pint of Ben & Jerry's in the freezer and go for it," Przybeck says. Clearly, you are a dieter who needs to remove those temptations. 

Oblivious. If you tend to not pay attention when you eat -- maybe you're a TV snacker? -- you need to avoid such situations if you want to control portions. 

Uptight. "If you are highly anxious, you will probably have more difficulty," Przybeck says. "Those who are anxious, nervous, and depressed might eat to feel better."

Tenacious. Certain personalities don't find it that difficult losing weight. "If you are highly self-directed,cooperative, and have a lot of stick-to-it-ive-ness, you are going to have an easier time," Przybeck says. 

Sociable. Przybeck also found that if you tend to monitor your food intake better than others, you may be more sociable.

3. Record Every Food Morsel You Eat, Taste, or Lick

Underestimating just how much food you've eaten is a common mistake, one that can lead to a weight loss plateau or weight gain. Yet keeping a diary of your daily food intake (every bite, taste, or lick) can help you see where you're going wrong. Try these food diary tips:

·         Track the time of day and your feelings when you eat to discover problem times and emotions that cause you to binge eat.

·         Recognize your eating triggers and find healthier foods to satisfy your hunger or better alternatives than food to cope with your emotions.

·         Monitor your progress, track your new behaviors, and reward yourself with a manicure or movie for all your hard work.

4. Beware of 'Calorie Creep'

A key reason for a weight loss plateau is eating more than you think. It's easy for portion sizes to creep up, and before you know it, you end up eating more than your plan prescribes. That's why it's important to weigh and measure your food to understand proper portions. Try cutting your daily calorie intake by 100 or 200 to move beyond the weight loss plateau. Here's how:  

·         Eat a high-fiber breakfast that will help reduce the quantity of food eaten at lunch.

·         Use mustard or low-fat mayonnaise on your sandwich instead of regular mayonnaise.

·         Have a piece of fresh fruit instead of cookies or chips.

·         Drink diet soda instead of regular soda.

·         Choose sherbet or sorbet over super-premium ice cream.

·         Use 2 tablespoons of light whipped butter or margarine instead of regular.

·         Top your favorite pasta with a red sauce instead of a cream sauce.

·         Eat a snack-sized chocolate bar instead of a whole candy bar. And choose heart-healthy dark chocolate.

·         Order your pizza with veggies instead of high-fat meat toppings.

·         Order your sandwich on whole-grain bread instead of a croissant or bagel.

·         Try an open-faced sandwich with only one slice of bread.

5. Watch Restaurant Overeating

At restaurants, rich foods and supersized portions can sway even the most determined dieter. Especially if you eat out often, look at restaurant eating as a chance to practice good portion control.

According to Tallmadge, there isn't a law that says you must order an entree every time you eat out. "Pay attention to your appetite, and order a dinner salad or appetizer instead of a main dish," Tallmadge says, "or take half home in a doggie bag."

6. Eat Low-Fat Protein to Manage Hunger Pangs

New findings show that a high protein diet can help squelch hunger. Protein foods work by suppressing ghrelin, a hormone secreted by the stomach that stimulates appetite (yes, it triggers hunger!). In a new study published in the Journal of Clinical Endocrinology and Metabolism, researchers found that foods high in fat actually raised levels of ghrelin and increased hunger. Carbohydrates soon made people even hungrier than they were before they had eaten. But it was the protein foods that lowered levels of ghrelin substantially, helping to keep hunger pangs in check.

Researchers concluded that the findings suggest possible mechanisms contributing to the effects of high-protein/low-carb diets to promote weight loss, and high-fat diets to promote weight gain.

7. Eat More Fruits and Vegetables

Fill up on produce. Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. Move the meat off the center of your plate and pile on the vegetables. Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author of The Volumetrics Eating Plan.

The U.S. government's dietary guidelines suggest that we get 7-13 cups of produce daily. Make sure you stock your kitchen with plenty of fresh fruits and vegetables and add a few servings at each meal. In doing so, you'll boost your intake of healthful vitamins, minerals, antioxidants, phytochemicals, and fiber. In addition, if you fill up on low-calorie, nutrient-dense fruits and vegetables, you'll be less likely to binge on highly processed snacks.

8. Push the Envelope Past That Plateau

Hitting the treadmill every day for a 30-minute walk or doing the neighborhood loop with your buddies gets your body into a groove. After a while, your muscles get used to the routine and become very efficient at doing the task at hand.

To keep your muscles guessing -- and performing the ultimate calorie burn -- vary your physical activity. And push the envelope to power past that plateau!

For example, during your 30-minute treadmill session, include a few intervals at higher speed or at a higher incline (climb hills if you're walking outside). Sustain this higher intensity for a few minutes, and then return to your comfort level. After you recover, do it again -- and again. This will help you burn more calories and blast through the plateau.

Also make sure your routine includes strength-training exercises (like weight lifting), which help counteract muscle loss due to aging. Building and preserving muscle mass is a key factor in reaching a healthy weight, as muscle requires more calories to maintain than fat.

9. Wear a Pedometer

Wearing a pedometer each day and having a daily step goal can boost your activity level and burn more calories. Wearing a pedometer may also help decrease blood pressure.

Put the pedometer on first thing in the morning. Then make it a point to be more active: pace while you talk on the phone, take the dog out for an extra walk, and march in place during television commercials. Each 2,000 steps burn roughly 100 more calories, so aim for 10,000 steps daily for weight loss.

If you thrive on feedback and praise, buy a talking pedometer that rewards you by reporting aloud (and loudly!) the number of steps you've walked.

10. Try Yoga to Avoid Stress Eating

Stress eating is bingeing on food -- homemade chocolate chip cookies, salty chips, a handful of this, a fistful of that -- to soothe your inner emotional turmoil, not your real hunger.  Studies show that yoga lowers levels of stress hormones and increases insulin sensitivity -- a signal to your body to burn food as fuel rather than store it as fat.

Britt Berg, MS, research manager and therapist at Emory University Medical School, recommends the "child's pose" to clients who want to avoid stress eating.

Start by kneeling on the floor on your hands and knees, making sure that your hands are under the shoulders and your knees under the hips, with toes touching. Stretch your neck forward and lengthen your spine through the tailbone. Gently rock the weight of your body back toward your feet, allowing your hips to stretch farther back as you continue to lengthen and stretch your spine.

Now, stretch your arms forward and walk your fingertips as far forward as they will go on the floor or rug, lengthening your arms fully. Extend your hips back until they come toward your heels. If you're very flexible, you may be able to rest your hips on your heels and your forehead on the floor.

Berg recommends putting your forehead on the rug or pillow to calm your mind. Do the "child's pose" any time you feel the urge to binge on high-calorie snacks.

Disappointment

Well, today was my final weigh-in with the biggest loser and I didn't reach my goal.  Ugh I am so frustrated at myself right now!  I am a little over two pounds away from my goal and it seems like it can't come off fast enough.  I am going to work my ass off this week by working out 5 or more times and hopefully by Monday the 25th I can get rid of those two pounds!!! 

A New Motivation

Sadly the Biggest Loser at work is coming to an end, I have one more weigh in before I have to start motivation myself to lose weight. But as of yesterday I have a new motivation...we are going on a vacation.  This means I only have until July to get myself into shape, so I can wear a bathing suit in public without being embarrassed.  I want to lose an additional 20-25 pounds in the next 3 months, which will require some VERY hard work, but I am up for the challenge.

WHAT’S YOUR BODY IMAGE?

http://exercise.about.com/cs/exercisehealth/a/bodyimage.htm

By Paige Waehner, about.com  

Do you love your body? I can hear you saying, “Well, I like my arms but my thighs are too big and I have this spare tire and …” No, that isn’t loving your body. Having a healthy body image means you feel good inside your own skin, despite any flaws you may have. Sounds good, but how do you make that happen? Start by understanding what body image is and how you can change it.

What is Body Image? 

How you feel about how you look?  How you see yourself?  How you think others see you?  How you feel in your body? Body image is influenced more by self-esteem than how we actually look. Imagine it like this: I have some jeans that fit me perfectly and, whenever I wear them, my husband says “Those aren’t very flattering.” After I kick him in the shins for saying such a thing, I realize he’s right—I have other pants that are more flattering. But, I feel like I look good when I put them on and because of that, I don’t care how I look to others. I’m convinced it’s possible to feel this way all the time, even without the jeans and you can too.

Working on your body image is a long term job. Many of us have spent years comparing ourselves to models and Hollywood stars and we are used to putting ourselves down; that’s a difficult habit to break. You can start with these steps.

Stop nitpicking. When you pick your flaws apart with all the intensity of a brain surgeon, you only increase your anxiety at not being perfect. Try to see your body as a whole and concentrate on what you love about yourself.

Eat. Food isn’t the enemy and, in fact, eating regularly will actually help you with your weight loss goals. Remind yourself that you really can control yourself and eat healthy.

Get real. No one is perfect and unless you’re at a model photo shoot, you’ll notice that perfect bodies are few and far between.  If you can’t say anything nice, think of the negatives things you say to yourself each day. Would you say that to your best friend?  Your child? Your worst enemy?

Find the perfect jeans. Okay, so this one’s pretty though. But filling your whole wardrobe with clothes that make you feel good can go a long way towards improving your body image.

Exercise. It’s a proven fact that people who exercise have higher self-esteem. The more you exercise, the more you’ll build confidence and appreciate your body.

Lighten Up. Are your imperfections so important that they deserve all that attention?  Take it with a grain of salt. The media shows perfect bodies all the time but that perfection is usually due to lighting, tailored clothes, professional makeup artist and airbrushing. It’s all a fantasy.

Get a life. If you obsess about your body, you probably spend a lot of time talking about it. If you have a well rounded life, you’ll have interesting things to talk about instead of the 2.31 pounds you gained.

Treat yourself well. You only get one body and one life. Imagine yourself at 80 years old - do you think you’ll care about the size of your thighs? Most likely, you’ll be so glad they still work that you’ll thank them, saddlebags and all. Each moment that passes is your life; how do you want to spend it?

Losing weight w/ PCOS

Last year I was diagnosed with PCOS (Polycystic ovary syndrome) which had a huge part in my motivation to lose weight. My doctor told me it's harder to lose weight when you have PCOS, but I didn't let that stop me.  When someone tell's you it's going to be hard or you probably won't be able to see results that you want, it makes me push harder.  As I continue to lose weight, I think to myself how much harder I have to work at weight loss than an average woman.  Although it can be frustrating at time, it's been well worth it.  I only have 5 more pounds to reach my first goal and I'm not going to let anything stop me.

For those of you who are reading this and are wondering what the heck PCOS is I've provided an article to help educate you.  http://women.webmd.com/tc/polycystic-ovary-syndrome-pcos-topic-overview

What's Your Motivation?

I've come to realize that without motivation I won't be successful in my journey to becoming healthy.  I have found that my works biggest loser competition has motivated me a lot.  I was in second place and as of this weeks weigh-in I am in third....this has motivated me to work harder as I don't want to be in third place.  I only have two more weigh-ins, so I need to push it the next two weeks to meet my goal and to get back into second place (There is NO chance for me to be in first sadly).

My other motivations include: 1) my boyfriend, who is losing weight with me; 2) myself, I don't like the way I look so instead of complaining I am fixing it; and 3) my future, I want to have children and to be able to be active with them as they grow up!

What's your motivation?

STAY MOTIVATED

By Jennifer R. Scott, About.com

Sometimes we start losing weight, but we never finish. We ditch another diet. We throw in the towel on our exercise efforts. Maybe it's from outside pressure; sometimes we aren't ready to lose weight. Whatever the cause, it is not at all uncommon.

That doesn't mean you're destined for failure. Even if you've started and stopped 100 times before, this time doesn't have to end the same way. By putting some important skills to use, you will find it a little easier to stick to your weight loss efforts than if you rely on sheer will alone.

Skill One: Reward Yourself

One of the best ways to stay motivated throughout your weight loss journey is to reward yourself with non-food rewards that you will look forward to and enjoy.

Skill Two: Track Your Progress and Portions

Whether you keep a spreadsheet on your computer or simply jot down your stats in a notebook, keeping an eye on your progress will keep you motivated.

Skill Three: Master Emotional Eating

To achieve long-term weight loss success, you will have to come face-to-face with any emotional eating habits.

Skill Four: Prepare for the Pushers

There will always be people who encourage you to go off your diet "just this once." That's not really a problem until "this once" becomes time and time again.

Skill Five: Remember, It's About Health, Too

The thing is, your slimmer self will become your norm. The compliments about your weight loss will die down. Once you've worn that "new and improved" size for a while, the thrill of trying on the clothes in your new wardrobe will start to fade. By maintaining a healthier weight, you are more likely to live a longer life with fewer medical problems. Wearing a smaller size is just the icing on the cake; a happier, healthier life is the ultimate reward.

Calorie Counting Works For Me

There are many different options for males and females when it comes to weight loss, so I wasn't sure what would work for me....this is my first time trying to loose weight.  But now that 20lbs are gone and I am only 7 pounds away from my first goal, I've realized that if it wasn't for counting calories I would probably not have lost as much weight.  I am a visual person, so when I see pretty food I want to eat it ALL, even when I am full.  Counting calories has allowed me to restrain myself from eating crap!  Although I do allow myself a few chips here and there, I monitor how much I consume.  Counting calories has helped me with my food and drink moderation also, which is huge for me.  I recommend counting calories to people who need the structure like I do...it's amazing how much you eat a drink in a day and not even realize it. 

Do you have a healthy BMI?