4 Weight Loss Basics to Get You Started

I originally started my low-carb lifestyle back in January. I also had jumped back into college classes with just a couple days’ notice and lasted about 3 weeks on low-carb before my class schedule got the best of me. Life throws challenges at us. To reach our goals, we need a set of tools to get us there. Today, we’ll talk about some of the absolute basics when it comes to weight loss and lifestyle change.

4 Basics of Weight Loss | If you're ready to get started on your weight loss journey, then this post is for you! It will help you be successful in achieving your goal. Click through to check out the tips.

4 Basics of Weight Loss

Know Your Why. We have to know the reasons we’re making changes because we’ll face temptation daily. Sitting through a movie while my kids are eating popcorn next to me is torture. I have to tell myself the truth, “Girl, you are just pounding that fat into your arteries. You’ll be dead before you can have grandchildren.” Focusing my attention on the future allows me to ignore that popcorn. Why? Because eating it interferes with my long term goals. Having a clear vision for our lifestyle change allows us to stay on track.

 

My weight loss motivations have to do with my long-term health. Good health is my retirement strategy! According to the Centers for Disease Control, heart disease and cancer were the leading causes of death for women in 2013, the latest year information is available. Stroke and Type 2 diabetes were the 3rd and 4th leading causes of death. What do these diseases have in common? They are all lifestyle diseases that can be prevented. Recent research indicates inflammation is the root cause of these diseases. The standard American diet is full of foods that cause inflammation. To name the biggest offenders . . . Processed foods. Fast foods. Junk foods. Sugary foods. And especially the high fructose corn syrup that’s found in most sodas, breads, and other convenience foods. So, a change in eating habits is necessary for me to avoid these diseases.

 

Have a Plan. Planning is the key to weight loss and lifestyle change. Knowing my health risks led me to several eating plans that will lower the risk of the lifestyle diseases. Mediterranean. Low carb. Paleo. Because each of these “diets” are heart-healthy, choosing recipes from any of these eating plans will keep me on track. Intentional living makes losing weight almost easy. A few hours on the weekend menu-planning and prepping for the week ahead helps me avoid those last minute trips for pizza or tacos on a busy day.

 

Make Changes Gradually. The best way to make a change permanent is to do it gradually. This gives the brain time to adjust to the new normal. I started with breakfast. I’m not usually a breakfast person, but since I’ve started eating breakfast, I no longer have those mid-morning munchies.  A quick breakfast is important, though. I bake egg “muffins” ahead of time, flash freeze them, then individually wrap them. Bacon can be baked in the oven and stored in a ziplock baggie in the refrigerator. Breakfast comes together quickly by popping an egg muffin and slice or two of bacon into the microwave. Add a small serving of blueberries and you’ve got a quick and easy breakfast. For dinner, I make up a quick marinade. This one is my fave. Pour the marinade over the chicken, toss it in the freezer, and pull it out to thaw later in the week. Grill the chicken, add a side of broccoli and some faux potatoes, and you’ve got a great paleo meal.

4 Basics of Weight Loss | If you're ready to start your weight loss journey, then this post is for you. Clicke through to check out the details.

Cauliflower – the versatile low-carb veggie

Be persistent.  Life will get in the way. Situations will arise. Friends and family will tempt us. We will fall. That’s when it’s time to “know your why” and “have a plan” to fall back on. We’ll have a talk with ourselves, pick ourselves back up, and put ourselves back on plan.

How have these tips helped you in your weight loss journey?

New Year, New You . . .

It’s a new year so that must mean it’s time for a new me. I have to admit  it’s been time for a “new” me for a while now. Or, rather, a return to the old me. . . . What can I say? . . .  I’m a procrastinator. But, when two someones I love recently underwent emergency open heart surgery, it was a wake up call for me. No more time to procrastinate. The time is now to get busy. “Ideas are cheap. Execution is everything.” according to Chris Sacca, the newest member of ABC’s Shark Tank. He’s right. So, what’s the best plan for me to get back in shape and maintain my health? Diet and exercise . . . . that’s always the answer.

Shall I Shred with Dr. Ian Smith?  Nope. I gained 5 pounds in the first month from all the fruit smoothies a couple years back. Too many carbs for me. Low fat diet? Recent research indicates it’s not high cholesterol that causes heart disease but too much sugar. (Which explains hubs issue.) Give up sugar? I DO love me some chocolate. Fortunately, cakes, cookies, and other pastries rarely call my name. It’s the potato chips that know each and every one of my weaknesses.  Oh the crunchy saltiness!! You know what I mean, don’t you?

What was it that cardiologist said? Limit carbohydrates. And didn’t my sister-in-law start a low carb diet last spring?  Yep. Turns out that a low carbohydrate, high fat diet (only good fats, of course) is the ticket that helped my SIL lose 90 pounds and drop 105 cholesterol points. And, did you know that the most recent government commission that met to determine cholesterol guidelines couldn’t find any science to support the idea that cholesterol is bad for you? Yep, that’s right. The culprit that causes heart disease, and a whole host of other issues, is actually high blood sugar from, among other things, soda, pastries, pasta, rice, and any starchy vegetables. The carbs in these foods quickly convert to glucose in the blood stream. The resulting high glucose levels cause inflammation in the body. It’s this inflammation that leads to plaque build-up in the arteries. And my SIL’s experience proves that fat, the right kind of fat, doesn’t elevate cholesterol levels after all. It actually REDUCES them.

So, it looks like the “new me” will be following a low carbohydrate, high fat diet. I’ll be talking more about the low-carb, high fat (LCHF) diet often in the coming days. And, since I’ve found a local doctor who advocates such a diet, I’ll be able to share some things from the medical perspective as well.

In the meantime, I’ll be making some Parmesan and Pepper Jack Chia Seed Crackers to help me when those potato chips start chipping away at my weak spots. Check out the recipe from Swanson’s Vitamins here: http://bit.ly/ParmesanPepperJackChiaCrackers

 

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