dieting

If you’ve been working hard toward your weight loss plan for several months, several weeks or even just several days – give yourself a pat on the back! It’s hard work to keep up with your weight loss plan for even a few days consistently. Realizing you’ve climbed a long and steep hill is one thing, rewarding yourself with a diet cheat day for that accomplishment is quite another.

It is never easy to lose weight. This must be a part of your mindset before you start on any diet plan. Accept the fact that losing weight will be difficult and then there is a greater chance that you will succeed in weight loss. People start a weight loss plan thinking that it would be great to see those figures on the weighing scale reading lower every time they step on them. Instead you need to mentally prepare yourself for the tough road ahead and the fact that only perseverance will see you through. If you do this, occasional lapses will not dishearten you.

So now that you’re well on your way to reaching and surpassing your weight loss goal, you’ve probably heard a few exercise myths along the way. As an exercise nut / “workout – aholic,” I’ve probably heard them all, and then some!

You should be aware of these five exercise myths and try to avoid playing into them at all costs! You’re exercise routine will be very frustrating and possibly dangerous if you aren’t aware of them.

1. No Pain No Gain!

First things first: we ALL have food cravings. Even though some studies report that women have food cravings more often than men, cravings are normal! Accepting food cravings and keeping them in check is an important component of weight management. Most people feel really guilty about having food cravings, but they are so incredibly commonl that nobody needs to feel they are unusual.

A sprinkle over your strawberries, a spoonful in your morning coffee, zero calorie sweeteners have probably been a part of your diet since you started your weight loss program. We’ve all heard of aspartame, the dangerous chemical that some of these sweeteners contain and I’m here to reiterate why you should stop consuming these chemical sweeteners and sugars. But when you’re dieting what you use in their place to help satisfy your sweet tooth and still maintain a healthy weight loss?

Chemical sugars in your diet

Can when you eat and what foods you eat at specific times of day affect your success at losing weight? If I told you that WHEN you eat and what you eat matters, what you think I was crazy? Well, it’s true and it will make a difference to your weight loss goals. Once you understand and implement a few easy ideas, you’ll understand how your body works in assimilating and using nutrients. You'll be more aware of that when you eat and what you eat does make a difference in your weight loss program.

Carbohydrates at breakfast

Do you feel like you want to eat all the time? Do you feel like you’re constantly fighting off the need to munch on something crunchy or salty or sweet (or all three!?)? Do you feel like there’s nothing you can do to satisfy this desire but chow down on a bag of chips or a candy bar?

It’s easy to be fooled by healthy sounding lunch options; I’ve even been fooled myself! Salads and veggie wraps sound healthy, but the reality is that they may not be, depending on what’s included. Most everything can be customized these days so it’s simple to rethink what you’re currently eating which might be full of unnecessary calories and fat. I pulled together three typical lunch options and gave them a lunch makeover,  turning them into healthier mid-day meals.

The Salad

Soup is comforting and satisfying and adding a little salad or whole grain roll can make soup a healthy, fulfilling meal.

Soup warms our bodies during winter months; as a meal, it can also add to a greater feeling of satiety than some foods. Because soup takes a bit longer to eat than a sandwich, it also allows our brains time to tell our bodies we're feeling full. Generally, "broth" soups have fewer calories, carbs and fat than their cream-based counterparts.

Portion control is an important and challenging aspect of any diet and weight loss plan. There are many ways to help keep what you eat manageable and under control. Here are 10 simple things you can do so your portions stay within your diet plan...even if your eyes are bigger than your stomach!

At a restaurant: