 |  |  |  |  |  |
Why can't you just lose that weight! You watch what you eat and try to eat healthy and
exercise--but the weight just won't come off. The answer is really simple: if you are not losing
weight it is because you are not eating fewer calories as you are burning. In order to lose,
you have to find a way to eat less, or burn more energy. If you're serious about weight loss
you have to take a hard look at exactly what you are eating every day and how you are
increasing your energy output (ie, exercise).
Here are 10 questions to ask yourself. Within them, you will find some aspects of your diet
that you have not been consciously attending to. Some may not apply to you; one may hold
the key to the reason you have not been able to lose weight, no matter how hard you've
been trying! Answer them honestly and give yourself time to work through them. Changing
a habit can take at least six weeks, and you didn't get where you are overnight.
Work through these ideas and see the changes take place, week after week. I encourage
you to call on me if you get stuck on any of these!
1. What am I eating?
The first step to changing your diet, is knowing what you are eating. And most people really
have no idea. They eat what's in front of them during the day, not thinking as they have the
offered donut during the morning meeting, shovel in whatever they can find for lunch while
talking business, snack on something in the afternoon to tide them over for dinner, and eat
what they can for dinner that doesn't take too much work. If you write down what you eat in a
food diary, you will be more aware of every bite you eat and see what you can change.
Keeping a food diary is the number one most effective weight loss method that is free, easy,
and works without going on a restrictive diet.
2. When am I eating?
Many calories are consumed when we aren't even aware we are eating. Maybe it's the
afternoon chocolate craving that hits, or munching on salty snacks in the evening. Some
people acknowledge they consume large portions at dinner. Figure out what the major
problem time is during your day. Start with working on just that time frame instead of
planning a complete diet overhaul. Target the problem and relax your "perfect diet"
expectations during the rest of your day.
3. Why am I eating?
Take a moment to think (and maybe even jot in your food diary) how hungry you are when
you eat. Do you eat when you are bored, angry, stressed, or tired? Find a strategy to
substitute for turning to food if you realize you are eating for some other reason. You've
probably heard these before: call a friend, go for a walk, have a glass of water, or write
someone an email. Don't take in extra calories in an attempt to solve an unrelated issue.
4. Where am I eating?
You know the rules: put your food on a plate and sit at the kitchen table! Are you consuming
hundreds of calories elsewhere? Maybe at your desk, in your car, or in front of the TV? I
made myself little placecards that say "no eating zone" that remind me my office is not the
place for food.... if I'm hungry I go to the kitchen and satisfy my hunger with something
nutritious, or make a cup of tea to take back to work. See if this works for you.
5. Am I drinking enough water?
You may have heard this before: many of us do not get enough water during the day to stay
hydrated. Once your mouth is dry and your body is telling you to drink something, you're
already partially dehydrated! Before that, your body may be nudging you that you need
'something' and you think "food" instead of "drink". So when the first craving hits between
meals and you realize it's not true hunger, have a glass of water (maybe an occasional diet
soda, tea, or other low-calorie beverage) and see if it subsides in a few minutes. If not, go
ahead and have something to snack on (more about snacks in part II). Meanwhile, at least
you are better hydrated!
Think about these questions and what you might be able to adjust during your typical day.
It's better to focus on one area at a time that you might change without too much effort. I
suggest sticking with it for a week and then examining how it's working for you. The next
week, add in another change. In the long run, if you are eliminating a poor habit and
developing a new one that is better for healthy living, you can lose weight and keep it off,
without resorting to the latest diet craze. Choose one of these to start today and see how
much better you can feel by tomorrow!
Okay, now let's move on to the next six questions, which are a little more specifically
targeted to certain habits:
6. Can I have a better breakfast?
What are you having in the morning? Just a cup of coffee? A muffin or donut? (too high in
fat calories). Bacon and eggs and toast to get a good jumpstart? Whoa! None of these are
the best idea if your goal is to lose weight. For the start of your day, it's wise to consume
some healthy complex carbs, a small amount of protein, and some fat to help tide you over
until near lunch time. If you don't have time, there are some great breakfast bars or even
canned drinks that will give you what you need without having to cook before you run out the
door. One of my favorite breakfasts is toasting an English muffin, then slapping a piece of
cheese between slices as I run out the door. During my drive to work I enjoy a crispy
breakfast sandwich with melted cheese--which took less than a minute to make! It gives me
complex carbs, protein, and a bit of fat from the cheese, and leaves me satiated well into the
morning. (find more breakfast ideas in the e-book "choosing the best breakfast")
7. Do I have time to exercise?
Exercising is a vital part of a healthy routine, especially when you are trying to lose weight. If
your excuse is that you can't fit it into your day, consider what you can trade out for 30
minutes. Can you get up 30 minutes earlier to take a walk? Give up a 1/2 hour sitcom that
you watch at night (or put the tv in front of a treadmill or exercise bike and do both!)?
Delegate a 30 minute task to someone else in the house and go for a walk while Suzie (or
Sam) washes the dinner dishes? If you're trying to lose weight, i'ts essential you find the
time in your day to make a habit of MOVING. If there is literally nowhere that your schedule
can budge, make a special effort to incorporate activity into your day: taking the stairs
instead of the elevator whenever you have the chance, parking farther away when you drive
somewhere, walking instead of driving when something is less than 3 miles away. Look for
opportunities to move and take them! The goal is to burn more calories to lead to weight
loss.
8. Are my snack choices smart?
You probably know that having five or six small meals a day is a great regimen for
maintaining a healthy weight. Snacks can provide valuable nutrients that we may not get in
just three meals. But what are you choosing for a snack? Newsflash: Vending machines
and gas stations don't usually have great choices! Look for a complex carbohydrate source
such as a granola-type bar (Nutrigrain, Nature Valley, and Quaker make some great ones).
Check the label on 'energy' bars which are meant for body builders and can contain over
250 calories! (In my professional opinion, it's the same as eating a candy bar) You want to
find a snack with less than 200 calories if you are trying to lose weight. Another great option
is a package of cheese-and-peanut butter crackers, which you actually can find in some
vending machines: A source of complex carbs, protein, and a bit of fat, these will fill you up
until the next meal and come in at (usually) 180 calories. Even better options: string
cheese, a carton of yogurt, or a piece of fruit, which are all great source of nutrients. Not
really hungry but just have a craving for something? Try a cup of tea. No calories, but
hundreds of flavors to choose from to keep your taste buds satisfied.
Find an extensive list in the ebook "Choosing Smart Snacks" from the choose-to-lose ebooks
9. Do I socialize with smart eaters?
Here's a tip: hang out with other people who are trying to eat smart! Mingle with co-workers
you can join for lunch who will look for a place they can order soup and a salad--not friends
who say, "Let's check out that new buffet", "lets go out for pizza", or "You must try the
desserts here"! Gravitate towards colleagues who bring in fresh fruits and vegetables from
their back yard gardens; not office mates who bring you cookies and brownies they baked at
home! Make healthy eaters your company of choice and you'll adapt habits these people
have . . . people who seem to effortlessly maintain their weight.
10. Do I see a real benefit in losing weight?
Well, this is the root of the problem for so many people. Take some time to think about how
important weight loss is to you. If it's not a priority--if it's just something in the back of your
mind that would be 'nice'--then it's not likely to happen. I have my clients invest a good deal
of time to develop a list of five reasons why they want to lose weight--and then dissect each
one to address why it is important.
Sure, you'd like to look better, but do you really look that bad now? If the answer is "I look
okay and have an attractive wardrobe already" then there is not really anything pushing you
to walk by the dish of candy that sits out at reception every day, is there? Come up with
some ways that losing the weight would change your life. Then you will be motivated to
change.
Well, there are the questions, and I know you can find the answers within: Answers you may
have already known but did not have the courage or the energy to confront. Now you have
an idea where to begin and what to do to really get the weight off that you've been
struggling with all this time.
Again, I encourage you to call me if you get stuck so, together, we can work out a solution
for you. E-mail me at Laurie@mycoachlaurie.com
exercise--but the weight just won't come off. The answer is really simple: if you are not losing
weight it is because you are not eating fewer calories as you are burning. In order to lose,
you have to find a way to eat less, or burn more energy. If you're serious about weight loss
you have to take a hard look at exactly what you are eating every day and how you are
increasing your energy output (ie, exercise).
Here are 10 questions to ask yourself. Within them, you will find some aspects of your diet
that you have not been consciously attending to. Some may not apply to you; one may hold
the key to the reason you have not been able to lose weight, no matter how hard you've
been trying! Answer them honestly and give yourself time to work through them. Changing
a habit can take at least six weeks, and you didn't get where you are overnight.
Work through these ideas and see the changes take place, week after week. I encourage
you to call on me if you get stuck on any of these!
1. What am I eating?
The first step to changing your diet, is knowing what you are eating. And most people really
have no idea. They eat what's in front of them during the day, not thinking as they have the
offered donut during the morning meeting, shovel in whatever they can find for lunch while
talking business, snack on something in the afternoon to tide them over for dinner, and eat
what they can for dinner that doesn't take too much work. If you write down what you eat in a
food diary, you will be more aware of every bite you eat and see what you can change.
Keeping a food diary is the number one most effective weight loss method that is free, easy,
and works without going on a restrictive diet.
2. When am I eating?
Many calories are consumed when we aren't even aware we are eating. Maybe it's the
afternoon chocolate craving that hits, or munching on salty snacks in the evening. Some
people acknowledge they consume large portions at dinner. Figure out what the major
problem time is during your day. Start with working on just that time frame instead of
planning a complete diet overhaul. Target the problem and relax your "perfect diet"
expectations during the rest of your day.
3. Why am I eating?
Take a moment to think (and maybe even jot in your food diary) how hungry you are when
you eat. Do you eat when you are bored, angry, stressed, or tired? Find a strategy to
substitute for turning to food if you realize you are eating for some other reason. You've
probably heard these before: call a friend, go for a walk, have a glass of water, or write
someone an email. Don't take in extra calories in an attempt to solve an unrelated issue.
4. Where am I eating?
You know the rules: put your food on a plate and sit at the kitchen table! Are you consuming
hundreds of calories elsewhere? Maybe at your desk, in your car, or in front of the TV? I
made myself little placecards that say "no eating zone" that remind me my office is not the
place for food.... if I'm hungry I go to the kitchen and satisfy my hunger with something
nutritious, or make a cup of tea to take back to work. See if this works for you.
5. Am I drinking enough water?
You may have heard this before: many of us do not get enough water during the day to stay
hydrated. Once your mouth is dry and your body is telling you to drink something, you're
already partially dehydrated! Before that, your body may be nudging you that you need
'something' and you think "food" instead of "drink". So when the first craving hits between
meals and you realize it's not true hunger, have a glass of water (maybe an occasional diet
soda, tea, or other low-calorie beverage) and see if it subsides in a few minutes. If not, go
ahead and have something to snack on (more about snacks in part II). Meanwhile, at least
you are better hydrated!
Think about these questions and what you might be able to adjust during your typical day.
It's better to focus on one area at a time that you might change without too much effort. I
suggest sticking with it for a week and then examining how it's working for you. The next
week, add in another change. In the long run, if you are eliminating a poor habit and
developing a new one that is better for healthy living, you can lose weight and keep it off,
without resorting to the latest diet craze. Choose one of these to start today and see how
much better you can feel by tomorrow!
Okay, now let's move on to the next six questions, which are a little more specifically
targeted to certain habits:
6. Can I have a better breakfast?
What are you having in the morning? Just a cup of coffee? A muffin or donut? (too high in
fat calories). Bacon and eggs and toast to get a good jumpstart? Whoa! None of these are
the best idea if your goal is to lose weight. For the start of your day, it's wise to consume
some healthy complex carbs, a small amount of protein, and some fat to help tide you over
until near lunch time. If you don't have time, there are some great breakfast bars or even
canned drinks that will give you what you need without having to cook before you run out the
door. One of my favorite breakfasts is toasting an English muffin, then slapping a piece of
cheese between slices as I run out the door. During my drive to work I enjoy a crispy
breakfast sandwich with melted cheese--which took less than a minute to make! It gives me
complex carbs, protein, and a bit of fat from the cheese, and leaves me satiated well into the
morning. (find more breakfast ideas in the e-book "choosing the best breakfast")
7. Do I have time to exercise?
Exercising is a vital part of a healthy routine, especially when you are trying to lose weight. If
your excuse is that you can't fit it into your day, consider what you can trade out for 30
minutes. Can you get up 30 minutes earlier to take a walk? Give up a 1/2 hour sitcom that
you watch at night (or put the tv in front of a treadmill or exercise bike and do both!)?
Delegate a 30 minute task to someone else in the house and go for a walk while Suzie (or
Sam) washes the dinner dishes? If you're trying to lose weight, i'ts essential you find the
time in your day to make a habit of MOVING. If there is literally nowhere that your schedule
can budge, make a special effort to incorporate activity into your day: taking the stairs
instead of the elevator whenever you have the chance, parking farther away when you drive
somewhere, walking instead of driving when something is less than 3 miles away. Look for
opportunities to move and take them! The goal is to burn more calories to lead to weight
loss.
8. Are my snack choices smart?
You probably know that having five or six small meals a day is a great regimen for
maintaining a healthy weight. Snacks can provide valuable nutrients that we may not get in
just three meals. But what are you choosing for a snack? Newsflash: Vending machines
and gas stations don't usually have great choices! Look for a complex carbohydrate source
such as a granola-type bar (Nutrigrain, Nature Valley, and Quaker make some great ones).
Check the label on 'energy' bars which are meant for body builders and can contain over
250 calories! (In my professional opinion, it's the same as eating a candy bar) You want to
find a snack with less than 200 calories if you are trying to lose weight. Another great option
is a package of cheese-and-peanut butter crackers, which you actually can find in some
vending machines: A source of complex carbs, protein, and a bit of fat, these will fill you up
until the next meal and come in at (usually) 180 calories. Even better options: string
cheese, a carton of yogurt, or a piece of fruit, which are all great source of nutrients. Not
really hungry but just have a craving for something? Try a cup of tea. No calories, but
hundreds of flavors to choose from to keep your taste buds satisfied.
Find an extensive list in the ebook "Choosing Smart Snacks" from the choose-to-lose ebooks
9. Do I socialize with smart eaters?
Here's a tip: hang out with other people who are trying to eat smart! Mingle with co-workers
you can join for lunch who will look for a place they can order soup and a salad--not friends
who say, "Let's check out that new buffet", "lets go out for pizza", or "You must try the
desserts here"! Gravitate towards colleagues who bring in fresh fruits and vegetables from
their back yard gardens; not office mates who bring you cookies and brownies they baked at
home! Make healthy eaters your company of choice and you'll adapt habits these people
have . . . people who seem to effortlessly maintain their weight.
10. Do I see a real benefit in losing weight?
Well, this is the root of the problem for so many people. Take some time to think about how
important weight loss is to you. If it's not a priority--if it's just something in the back of your
mind that would be 'nice'--then it's not likely to happen. I have my clients invest a good deal
of time to develop a list of five reasons why they want to lose weight--and then dissect each
one to address why it is important.
Sure, you'd like to look better, but do you really look that bad now? If the answer is "I look
okay and have an attractive wardrobe already" then there is not really anything pushing you
to walk by the dish of candy that sits out at reception every day, is there? Come up with
some ways that losing the weight would change your life. Then you will be motivated to
change.
Well, there are the questions, and I know you can find the answers within: Answers you may
have already known but did not have the courage or the energy to confront. Now you have
an idea where to begin and what to do to really get the weight off that you've been
struggling with all this time.
Again, I encourage you to call me if you get stuck so, together, we can work out a solution
for you. E-mail me at Laurie@mycoachlaurie.com
Why Can't You Lose Weight? The Answer is Here!