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Erika lost 35 pounds

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Weight Loss Story of the Day:  Erika lost 35 pounds. She took her time, worked exercise into her daily routine and embraced meal planning.  Her hard work has truly paid off.  Here is what she shared about her journey…

Erika before and after

My name is Erika Hodge-Hardy. I lost a total of 35 pounds by exercising and eating healthy. I started exercising outdoors with my home daycare children. Whatever they did, I did too. I participated in baseball, track, and basketball games with the children. I decided to not just watch them swing and play at the playground. I took my energy to another level. Also, I decided to ditch all the processed foods. I began eating more vegetables and fruits and became a big fan of making smoothies when I first started my healthy eating journey.  Later on, I began to eat six meals a day and snack on healthy nuts between meals. I am currently maintaining my weight by doing strength training. I am enjoying the results because it is toning my body, but I still get to keep my curves. I do cardio twice a week and strength training three days a week.

I am constantly reading and enlightening myself by looking at the BWLW Facebook page and other fitness sites such as Shape Magazine. The most challenging thing about maintaining weight loss is meal planning. I set aside time out of my busy schedule of running a home daycare to meal plan. I cook most of my foods on the weekends or late nights. Also, I began to gain weight after I got married. My husband were always going on dates and enjoying eat others company. We still date, but we monitor the choice of meals. We are more health conscious.

I am currently 35 years old. My goal is to live a healthy lifestyle and I plan to never go back. Now I weigh 190 pounds. I went from 225 lbs to 190 lbs (5’6″ tall). I started this journey in June 2012 and ended June 2014. My favorite quote is anything is possible with God.

Sample Meal Plan – Slow Carb

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slow carb meal plan

Background: The Slow Carb Diet™ was created by Tim Ferriss in his awesome book, “The 4-Hour Body“. I’ve put the information below together to give you some info and show how I would use the plan. Get the book for the full details of how this diet can work for you.

Our super simple meal plan example that adheres to having 4 low carb meals a day with a focus on veggies, beans and lean protein sources (70-80% of your diet).  I would suggest you eat every 3-4 hours and start eating no later than 9am. You will eat like this 6 days a week. Day 7 is your “cheat day” where you will have one cheat meal and cheat snack of your choice.

The Plan below is JUST A SAMPLE, so feel free to modify this plan to your needs.  The main goal is for you to eat low carb, simplify your eating and become more aware of what you are eating.

How much you eat of each food group you eat will be determined by how many calories/nutrients you need to lose weight.  Calories, Protein, Carbs and Fats!

In my opinion, depending on your weight and height, most people who are doing intense exercise regularly, will need 1300-1900 calories. Start by going to calorie calculators at iifym.com, freedieting.com or myfitnesspal.com to determine how many calories you will eat. THIS IS MANDATORY! You need to do your research and create a calorie goal at the start.

You also need to have an idea of how much food you should eat in terms of protein, carbohydrates and fats. If you don’t have some idea of these numbers…how do you really know what you’re eating?  How do you know whether your eating habits are the real issue hindering your weight loss?

Meal 1 – Lean Protein – Vegetables
(Substitution for more carbs: You can have non-instant oatmeal, 1/4 cup walnuts, 1/4 cup almonds or 1 serving of whole grain/no sugar cereal instead or veggies)

Snack – 50 to 200 calories of fruits, veggies, greek yogurt, low fat cheese or lean protein.  (optional)

Meal 2 – Lean Protein – Vegetables

Meal 3 – Lean Protein – Vegetables/or Beans

Snack – 50 to 200 calories of fruits, veggies, greek yogurt, low fat cheese or lean protein. (optional)

Meal 4 – Lean Protein – Vegetables/or Beans

If you want to do 3 meals a day and 2 snacks, that’s find too.  Just remove Meal 3.

When to Eat:
For example, you could do 8am – 12pm – 3pm – 6pm or 7am – 11:30am – 4pm -6:30pm.  It’s up to you, depending on your schedule. I find that for most people more than 3 hours without food will cause serious hunger cravings and a serious drop in blood sugar, especially when you are eating limited calories (which I know that some people like to do).  If you can’t have a full meal, have a snack that is 70 to 200 calories.  Don’t go overboard with snacks.  They should fit into your overall calorie/nutrition goals.

How to Use Snacks:

When you put together your meal plan in terms of how many calories you need, use snacks to balance our the equation.  For example, your meals may be approx. 400 calories per meal x 4 meals = 1600.  If your goal calories are 1700 then you may want to have a 100 calorie snack or two 50 calorie snacks.

Lean Protein/Veggies/Beans

Lean Protein – 0 g carbohydrate, 7 g protein, 0-3 g fat, 45 calories per serving.

According to BreastCancer.org, a deck of cards represents a 3-ounce serving of meat or poultry. Similarly, a checkbook is a good representation of a three-ounce portion of fish.  These examples represent 3 lean servings of protein (about 135 -150 calories):

  • 6 egg whites
  • 3/4 cup of cottage cheese
  • 3oz of lamb
  • 3oz of pork tenderloin
  • 3oz of skinless chicken
  • 3oz of canned salmon
  • 3oz of cooked shrimp

Lean protein that is a bit more fatty has 0 g carbohydrate, 7 g protein, 4-7 g fat, 75 calories per serving.

Vegetables –  Non-starchy Veggies contain 25 calories, 2 grams of protein on average (some have more protein) and 5 grams of carbohydrate per serving.  What is a serving?

½ C Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 C Raw vegetables or salad greens
½ C Vegetable juice
If you’re hungry, eat more fresh or steamed vegetables.

Beans, Peas and Lentils – 15 g carbohydrate, 7 g protein, 0-3 g fat, 125 calories per serving.  Here are some examples of a serving.

Baked beans

1/3 cup

Beans (black, garbanzo, kidney, lima, navy, pinto, white)

1/2 cup

Lentils (brown, green, yellow)

1/2 cup

Peas (black-eyed, split)

1/2 cup

Refried beans, canned

1/2 cup

Whether you are having 3 servings of protein per meal or 2 servings of beans…that has to be determined by what your calorie and nutrient goals are.

YOUR TASKS

  1. Visit freedieting.com, iifym.com or myfitnesspal.com and determine how many calories you will be eating.  You also need to know how much you plan to eat in term of protein, carbs and fats.
  2. Divide up how many servings of what foods you need to reach your calories goals.  How many servings of protein and veggies do you need to reach 400 calories per meal?  What can you have for a 100 calorie snack that will fit into your calorie/nutrient goals.
  3. Create a list of 10 breakfasts, 10 lunches and 10 dinners that you would like.  Go online and search for low-carb, paleo and carb cycling recipes for ideas.

Tip: Focus on simple, straight forward meals that are easy to prepare.  Don’t use too much sodium or and keep track of any oils or butter used.  All calories count, including what you drink.

Note on the suggested calories: Many people have asked for for a 1200 plan but, I actually think that 1200 is way too low for most people and in the long term you can cause damage to your metabolism. Depending on your height, activity level and current weight, I would suggest that you add 300-600 more calories to that 1200 in the form of healthy, natural snacks between meals (fruit and veggies preferred) because for most people who are exercising 1200 alone is too low.

We are providing these meal plans for your personal use only. Do not distribute or use these plans commercially.

Disclaimer: Nutritional content will vary depending on the brands of food used. This meal plan does not take into account serious illness or specific nutrient ratios. If you are pregnant, have high blood pressure, heart disease diabetes or other medical issues, please talk with your doctor or dietitian/nutritionist before changing your diet significantly. These plans are meant to be examples of balanced eating, but we all have varied needs. Use this information as an example and take caution with regard to your own specific nutrition needs.

Danaka lost 80 pounds

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Weight Loss Story of the Day: Danaka lost over 80 pounds. I was so inspired by her transformation photos on Instagram and she has taken the time to share her story with us.  She was willing to reach out to get help and find a supportive group of people to help her with the transformation.  That is key for so many women.  Read more…

danakafit

In February 2014, I got on the scale for the first time in months and I saw 240 lbs (5’3″). I claim this as my starting weight because I honestly don’t know what I weighed before then. It was probably more. I tried to ignore my “weight issue” and I rarely took any pictures of myself, so there are very few, if any. Now I’m aware of every pound, inch, bodyfat percentage and I am very proud of my progress. Everyday I eat clean and workout (cardio and weights) sometimes twice a day at the gym. I do bootcamps 4-5 days a week with my trainer, @nkemsway and follow a strict meal plan created by my weight loss coach, #NutritionByNina @poloprincessnyc. I’m obsessed and I love it. Now I’m so focused on my fitness goals and I’m never going back.  Current weight: 157 pounds

As I mentioned, I just decided to change one day and I’ve managed to stick with it ever since. My weight loss coach (and now my friend) is my biggest motivator and my inspiration because she managed to lose over 140 lbs and has maintained her weight for the past few years. Seeing her journey lets me know that it is possible for me to reach my own fitness goals. The meal plan she created for me is based on low carb/high protein diet. I just put my faith in her and the process. She also coaches other women and we all work out together. We also hang out together as well and I call these women my fitness friends. It’s like weight loss support group and I’m constantly encouraged to keep reaching for my fitness goals.

For those who are trying to lose weight, it just takes dedication and determination. Regular exercise and a healthy diet can yield exceptional results. It must be a priority. It also helps to have a support system during the process.  I want to continue to lose body fat and build muscle. In the past 8 months, I have lost about 80 pounds, I am still not near my “recommended weight” and I still have a little bit to go, but I have come a long way and I am VERY proud of my progress. People told me that it couldn’t be done. Now, I am fully motivated and the following keeps me focused.  My advice:

1. Focus on yourself, you are your own competition, you are the priority. (not your job, your husband, your kids, your pets etc.)
2. Don’t focus on others and don’t compare your progress to someone else.
3. Don’t worry about your weight a year from now, worry about your weight for today and tomorrow. It is a process and take it one day at a time.
4. STAY POSITIVE. Don’t let any sort of negativity or doubt creep in because it is toxic; if there are negative people in your life, avoid them.
5. Your body can do anything. (PUSH yourself!)
6. YOU HAVE TO CHANGE YOUR LIFESTYLE. (You can never ever go back to what you were doing before; kiss that life GOODBYE)
7. Be consistent. You can never stop.
8. Plateaus may happen or they may not happen, if they do, you have to change your routine to keep progressing.

If you started over 200lbs or are considered “oversight/obese” (per BMI the chart) or are not happy with your current weight, don’t lose hope, keep going, don’t ever stop. Get a heart rate monitor (like Polar), track your progress (take weekly pics, weigh yourself, use livestrong tracker or any other trackers out there) Join a fitness group, or get a nutritionist or a trainer and a gym membership! (If you don’t already have three or four of these things) You may need support to stay on track. This is mostly a mind game and once you conquer your mind, you will be invincible.

Check out more photos from her journey on Instagram: @DanakaFit

dan aka before and after weight loss

What is Carb Cycling and How Can it Help You Lose Weight?

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Carb cycling is the foundation for a variety of eating plans which alternate between high-carb and low-carb meals. Day to day carb cycling is usually broken down into four different levels.  For this article we will call them Easy, Classic, Turbo, and Fit.  Carb cycling routines can be adjusted to cater to individual fitness and nutrition goals, but the foundation is low carb eating. More people are taking advantage of the benefits of carb cycling due to its flexibility, compared to more struck low carb/no carb plans that can lead to serious craving and yo yo dieting. Depending on the Carb Cycling program you choose (there are several programs online and books available), this way of eating even allows days where you can reward yourself with your favorite foods without jeopardizing your progress (it’s encouraged to benefit your metabolism and keep you from going into starvation mode. With the perfect blend of healthy meals and a little indulgence, many experience some notable weight loss with carb cycling.

Carb Cycling Basics
Even with the slight variations between each meal plan, there are a few basics that remain the same in most carb cycling plans. Each day, you’ll eat at least five meals over the course of the day. The size of the meal will of course vary (some could be more of a snack). This number has been researched and proven effective because it helps keep your metabolism healthy and blood sugar levels normal. Your eating overall will either be high carb, low carb, or in some plans no carb.

You’ll eat your first meal within 30 minutes of waking up. Each carb cycling breakfast is high in protein and whole carbohydrates. After your first meal, you’ll space the remaining meals 3 hours apart from each other. Depending on your plan, and what day you’re scheduled to follow, these meals will either be high-carb or low-carb combinations. Drink wise, water will be your main beverage and is very important to healthy weight loss and metabolism.

carbcyclingWhether you’re an expert in nutrition, or you’re just beginning, you can still reap the benefits of carb cycling. There are many services online that will provide you with free daily meal plans and buying guides. Here are some examples:

Working With Your Body

This plan utilizes 3 crucial components to weight loss. Each carb cycling routine provides the body with the ideal combination of protein, healthy fats, and carbs. Protein is necessary for building muscle mass and burning calories. Unsaturated fats assist in developing healthy eyes and a strong brain. They keep your energy high, which means you won’t feel weak or tired while carb cycling. Lastly, they help build a solid protection from heart disease, stroke, and even depression. Carbs fuel your muscles and organs. They can be consumed in healthy sources such as fruit and vegetables and non-healthy sources such as cake and processed food.  Of course you want to focus on the healthy sources, but because you can have high carb days, you can enjoy some indulgence of the sugary variety.

The Easy Cycle

This is geared toward those people who have a hard time giving up fattening comfort foods. With this plan, every other day it’s ok to eat your favorite foods. Pizza and ice cream are all acceptable during your high carb moments and your low carb days will follow healthier guidelines. Although this plan is extremely flexible, you’ll still be bound by the basic rules of carb cycling.

The Classic Cycle

The Classic Cycle is one step above the Easy Cycle. It requires a bit more discipline but is still a common introduction to carb cycling. The Easy Cycle gives you the option to eat a high-carb reward meal every other day where the Classic Cycle only allows a satisfying reward meal once per week. The ability to indulge in some of your favorite foods makes this plan less daunting than the usual diet.

The Turbo Cycle

If you’re looking to lose weight quickly, the Turbo Cycle is the plan to choose. Rather than alternating between high and low carbs every other day, this option pairs two strict low-carb days for every high carb day (2 on, 2 off). Your body will double the days its burning fat and your high-carb reward day will replenish your reserves.  The high carb days are not full of junk and you can’t eat anything you want, but they are higher in carbs.

The Fit Cycle

Great for athletes and active individuals, the fit cycle gives you’re the nutrients you need to continue to excel in your athletic endeavors. This eating plan only incorporates two very low-carb days each week. The increase in protein and glycogen from the additional high-carb days creates an insulin sensitivity that soaks more carbs into your muscles. During your training or workouts, you’ll burn off those carbs rather than storing them as fat.

Having a good carb cycling plan is the key to the success of this method of weight loss.  You need to do your research before trying this kind of plan.  It can be empowering decision that seamlessly blends with every lifestyle, but it can be a challenge because you will have to plan out your meals and be very aware of what you’re eating. Being in control of your meal choices and satisfying your cravings with rewards puts you in control and gives you an emotional, mental, physical, and spiritual boost. No matter where you’re beginning, a clear and precise plan can give you results that serve as motivation and confidence to advance your weight loss goals. This is greater than a diet, it’s a complete improvement on your lifestyle through really paying attention to your eating habits.  Even if you find that carb cycling is not for you, you will have PAID ATTENTION to what you are eating and THAT is key to weight loss. You’ll become more educated and informed, and that is key to getting lasting results.

Jennifer lost 55 pounds

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Featured Success Story: Jennifer lost 55 pounds in 5 months.  She is chronicling her journey on Instagram and encouraging others. She is not focused on numbers on a scale or other people’s opinions, she just wants to be fit for HER. I love that. Here is what she shared about her journey:

fitandthickchronicles

5 months ago, I decided to change my life. I decided to move away from the comfort and contentment, and be the best I could be. During this time, I’ve lost 55 pounds and I intend to do so much more. I’m ready to be the best me possible. Follow me for motivation, meal plan/preps and exercise routines. @fitandthickchronicles 

How did I change my eating habits:

  • I eat about 1200-1500 calories a day.
  • I drink 4 liters of water a day.
  • 80-120 grams of protein a day.
  • I introduced more fiber into my diet.
  • I meal prep every week and get one cheat day a week and one cheat item.

Workouts: I workout very intensely. I lift and do interval cardio sessions.  I work out 4-5 days a week and work to burn no less than 600 calories when I workout. I do legs, arms, core and back lifting to keep my body toned .

How long did it take: It took me 5 months to this point to loose the weight and I have about 6 months to go. I don’t give my weight out because my weight loss was never based on a number or a size. I will be loosing weight until I am satisfied with my body.

The advice I would give to others is find your motivation within yourself. I am losing weight for no one but myself! Anything that comes with it is great also, but this is for me. If you lose weight for insignificant reasons or superficial ones it rarely lasts. You have to change your state of mind and look forward to future you to push you through the BS that it will take to get there. This is not easy. It’s actually the hardest thing I have ever done, but I’m excited for the future. I’m excited to be able to live my life with the ease of not being self conscious or worried or thinking about what I look like. Most importantly, I WANT TO BE FIT!! I want to be able to run, lift, and maintain all my work. I may not always want to workout but I always feel better when I’m done and feel better about myself for doing it.

Instagram: @fitandthickchronicles

Jerica lost 60 pounds

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Update Jan 2018: We featured Jerica‘s story back in 2014. Since then, she released 75 more pounds (for a total of 135 pounds gone) and she became a personal trainer. Check out her update.

jerica before and after

I was featured on your blog back in 2014. I wanted to send in an update and let you know that I’ve gone on to lose a total of 135 pounds. I’ve also become a certified personal trainer. I teach dance fitness class along with boot camps throughout my city. I love sharing my story with others and helping them achieve their weight loss goals.

How have you maintained your weight loss and continued to make such awesome progress?
I made a commitment to daily meditation and daily exercise.

What has worked in terms of your eating habits and exercise?
Adapting to a plant based diet. I’m not into counting calories, I like to count colors and see how beautiful I can make my plate look with delicious fruits and veggies. My exercise routine includes dancing, interval training and yoga.

What are the biggest lessons you’ve learned on this journey?
Love yourself right now, in the present moment. Be patient with yourself. It’s taken me 4 1/2 years to get to the point where I am today. That came by dedication and by defining my WHY (why do you want to lose weight?). I was constantly reminded that without Action there no Transformation! It requires
action. You gotta move your feet!

At this point, would you offer any new or different advice to other women who want to lose weight?
My advice to other women is to keep going. Celebrate yourself now! Celebrate those small wins. Every little things adds up. Also, don’t compare yourself! Your are uniquely designed, no matter what size you are, as long as you are healthy and thriving both physically and spiritually.

Instagram: @Msphyts_Fitness

Jerica before and after

Weight Loss Success Story of the Day: Jerica lost 60 pounds. Like many moms, she was fighting the pregnancy pounds years after giving birth. She found a weight loss and exercise program online that worked for her. Read what she shared with us:

Jerica weight loss

 

Hello, my name is Jerica. I wanted to share my weight loss story. After having twins 3 years ago and another baby a year and half after later, my weight was out of control. I was lost and I didn’t know what to do with myself. A friend of mine recommend that I try out the Tiffany Rothe Workouts and I tell you the truth that’s best advice I’d been given.  I signed up for her inner circle where she gave me a meal plan and workout schedule. I worked out 6 days a week and focused on eating clean. I also drink a gallon of water day. I’m still on this journey for a better me but I have come a long ways. I’ve lost total of 60 pounds so far and I’m still doing Tiffany Rothe workouts 3 times a week.  For the other 3 workouts, I run and swim.

My new routine began with the hardest thing first, achieving discipline. This started with giving up juice. I told myself I could only have juice if I drank the allotted amount of water for that day. As far as exercise. I followed the Tiffany Rothe workout schedule even when I didn’t want to.  To me, clean eating is about the ingredients and the preparation. Lean meats, fresh fruits and vegetables and saying no to cravings all aid me on my daily challenge of eating to live. Finding recipes that use flavor instead of additives and taking time to prepare meals reduces urges to find immediate satisfaction in the bottom of unhealthy bags of food. My advice to others is that you only get one life, one body and one soul. Feed each, nourish all, and inspire others to do the same.

Check her out on Facebook: Live Fit

5 Ways to Avoid Gaining Weight on Vacation

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5 Ways to Avoid Gaining Weight on VacationOh, the summer. Many of us spend all winter either working out or fretting about how to get ready for the warm weather.  We want to get fit before it’s time to expose more of our bodies than can be covered up with a winter parka. Hopefully everyone was successful with their cold weather weight loss goals and feels that it’s important to avoid reversing that progress on vacation.  Even if you haven’t reached your goals yet, you don’t want to be side tracked by a few days out of town. There’s nothing better than enjoying the time away from home with some relaxation but a vacation can also be a weight-gain trap. Follow these 5 tips to avoid gaining weight while on your sabbatical. These suggestions will help you preserve all of your progress and hard work.

Avoid High-Calorie Drinks and Cocktails

Typically, traveling on a vacation often involves plenty of stops at convenience stores to fuel up and drive-thru fast food, especially when traveling with children.  This is something you have to avoid. It’s hard to watch your fellow travelers quench their thirst or have junk food without doing so yourself but joining in could really put a strain on your waistline. Suppose you assume you’re drinking healthy and grab an Arizona Kiwi Strawberry (345 calories) or want to get a little kick with a Rockstar Energy Drink (280 calories) you might as well have a few doughnuts or or 3 ice cream sandwiches for the same amount of empty calories. Then there’s the stresses of traveling that can drive you to have a cocktails, but too many margaritas (full of sugar) and you’ll have to upgrade to a bigger car for the ride home.

Eat Fresh If Possible

Vacations are supposed to be fun and allow you to have no cares in the world, which could constitute a lot of eating out at restaurants for almost every meal. It’s hard to underestimate on a vacation just how much of an impact eating all fresh foods for one meal a day can have. Eating a light menu of fresh food like veggies, fruit and fresh fish can give you energy and reduce the risk of feeling bloated or bogged down so you can see more sights and dance the night away.

Get Some Sort of Workout Daily

If you’re staying in a hotel or resort for your getaway, try and take advantage of the on site workout room if possible. Even just 20 minutes on the treadmill or exercise bike can keep you on your routine of working out.  It can also help to clear your mind for the sometimes stressful family vacations. If workout equipment isn’t supplied get your heart pumping, exercise in another way such as taking a hike, walking around an amusement park, swimming or walking on the beach.

Plan For Your High-Calorie Meals

A vacation might include a trip to visit your family and keeping up with the tradition of eating at your favorite local restaurant while enjoying 2 to 3 cocktails or super fattening mac and cheese. You should by all means enjoy the time with family and nostalgia but make plans for the 3,000+ extra calories you’re going to have to deal with. Make sure to eat in moderation and schedule light meals the next day to make up for jumping off the wagon. Plan physical activities for your family and friends to  burn some calories with you as well.

Get Info About Local Restaurants and Grocery Stores In the Area

In this online information and GPS age there’s no excuse not to have a good roadmap and blueprint of all the healthy dining establishments in the area you’re about to visit. If you’re a super-organizer you can even map out your meals for each day of your trip at local restaurants or plan to visit a grocery store to have a good mix of home-prepared, healthy dining out, and high-calorie splurges.  Online nutrition guides on restaurant websites are your friend.

One important thing to remember is that your top priority while on vacation is to enjoy it. This means you should have a few fancy dinners and lounge around when the schedule permits. Eating high calorie foods in moderation and using portion control is key.  Looking back on your trip you’ll find the vacation was even more stimulating when you step on the scale back home to a limited catastrophe.

10 Tips for Eating Clean on a Tight Budget

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10 Tips for Eating Clean on a Tight Budget

Almost every person who plans on dieting or at least eating healthier is faced with one very common slippery slope – good food can cost more money. Whether you’re looking to invigorate your meal plan with organic products for a healthier system or just add more variety of fruits, vegetables, and appetite suppressants like almonds and nuts, your grocery bill each week could be a little higher…until now. I’m one of those people who knows that you CAN eat clean on the cheap. Follow these 10 tips to reverse the trend that your wallet is the only thing getting thin while dieting.

FYI – Check out our Ebook “Clean Eating for Weight Loss and Wellness” and learn all about eating clean.

Search Coupon Sites

We’ve all been in line at the grocery store waiting to buy one item when the person in front of you pulls out 19 coupons just to save .04 cents. Well, why not join them and browse the Internet for coupons that will help you eat clean on a tight budget. The websites for your local grocery stores are a great place to start. Coupons are almost essential when purchasing specialty items like gluten-free food, vitamins, cereals, and energy bars to name a few.  Visit the websites of the brands you love and look for deals and coupons. Also, If you save money on non food items like dish soap, laundry soap, trash bags or toothpaste…you’ll have more money for food. (Don’t forget the old fashioned coupons in your weekly newspaper as well)

Buy In Bulk

Another tip that goes along with using your coupons is purchasing in bulk. There are certain foods like nuts (appetite suppressants),  protein or breakfast bars, yogurt, chicken breasts and soups (good for cleansing) that are relatively expensive when purchased alone but provide great deals when bought in bulk. Look for foods that store and preserve well so having them spoil and go bad isn’t an issue.  Beans, whole wheat pasta, tuna and brown rice are just a few examples of staple foods that you may use a lot in you weekly eating that you can buy in bulk to save money.

Manage Your Food So It Doesn’t Go Bad

There’s nothing worse than spending a boat load of money on fruits, vegetables and whole-grain bread only to have the bananas turn pitch black and the loaf sprouting legs and walking off before you can even enjoy it. Eating well on a budget requires managing of your food so that it gets used up in due time.  Plan your weekly meals and make a shopping list to make sure that you aren’t buying food you won’t use.  Also, don’t be afraid to freeze fruits and veggies so that they last.

Plan Meals

Using up your food before it spoils involves planning your meals. This tip has a two-fold method of making sure the food gets used but also possibly getting two meals out of one. For example you can make a whole pile of braised chicken on night 1 and then use the leftovers to make a gumbo on night 2 or 3. You cook once and eat twice without tiring of the taste.  If you fail to plan, you plan to fail.  If you plan healthy meals that will help you lose weight, the fast food and highly processed foods you need to avoid are less likely to be on your plate.

Make A Shopping List Every Time

It’s important to avoid impulse buys by making a shopping list for every trip to the supermarket. Along those same lines you should try to avoid multiple trips to the store in a week and make one focused trip to stick to your budget.

Check Out Websites Dedicated to Meals on a Budget

Many times meal creativity for the week can come healthy recipe websites and online articles that focus on eating on the cheap. Search the internet an on Pinterest for great recipes.

Buy Organic When It Goes On Sale

Many consumers would love to eat organic food at every meal but unfortunately that’s not realistic for everyone due to cost. That being said stocking your kitchen with organic foods is very much possible. Buy organic produce when it is in season.  You can also freeze it and take advantage of meat and dairy sales. Another thing to remember is that meat and eggs should have high organic priority but items like cauliflower or sweet potatoes might be better served buying conventional because of low pesticide risks.  Do your research to learn more about WHY buying organic is better and you can prioritize what you want to buy organic and what you can buy conventionally grown.

Improve Your Cooking Skills

Learning how to cook at home is also another way to frugally eat clean while at the same time learning a new skill. When you cook your own meals your portions can be larger with more leftovers for a free second meal and you’ll know everything going into your food.  The main benefit of cooking is that you KNOW what is in your food and you have more control over the nutrients and calories.  Save money by eating out less and learn how to make your favorite restaurant meals in a healthy way at home.

Keep Dining Out To a Minimum

It’s good to enjoy a night out with somebody else doing the cooking for you every now and then but that $40 + bill can really put a dent in your healthy eating budget.  Even things like buying your lunch at work can add up over time to impact your pocket book. If you limit you dining out frequencies to a minimum you’ll be able to eat better and more diverse throughout the week.

Integrate “Savings Staples” Into Your Menu

The more often you can get away with a brown rice, whole wheat pasta or bean based dinner for cents on the dollar, the more money you’ll have for buying organic and purchasing more fruits and vegetables. If you can integrate cheap staple foods like pasta, frozen veggies like cabbage or broccoli, oatmeal, potatoes, and more into your menu you’ll save immensely and still eat healthy.

There are a number of things that can derail your healthy eating plan from lacking energy to disdain for changing your eating habits, but by following our tips a budget burden hopefully won’t be one of them.

6 Things That Can Sabotage Weight Loss

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sabotage weight loss effortsThere’s a definite snowball effect when it comes to dieting and we’re not talking about the cream-filled coconut cakes made by Hostess. The spiral of a dieting sabotage can happen in an instant and usually the results aren’t pretty. One minute you’re at the gym trudging along looking forward to a post-workout smoothie and the next thing you know you’ve woken up from a blacked out state surrounded by pizza boxes, soda bottles and 37 empty candy bar wrappers. There are definite things that can sabotage your weight loss and it’s important to break on through to the other side of each of them.

Saying I’ll Start Tomorrow…and Never Starting

There’s an old saying that the only thing that stops procrastination is death. If you keep putting off getting a haircut for weeks and years you’ll just have long (hopefully manageable) hair. On the other hand when you sit on your weight loss goals, the end result can be health problems, regret, and worst of all more weight. Today is the youngest you’ll ever be again so what better time to get focused on your weight loss than now.

Focusing on the Scale as Your Only Source of Victory

There’s some definite frustration in stepping on a scale after a couple weeks of hard dieting and working out and seeing minimal results. What you may fail to understand is that the scale can be a huge sabotage to your weight loss goals. Take for example the fact that when adding a workout plan for the first time in a long time you’ll start to add muscle, which weighs more than fat. You may think you’re only maintaining when in fact you’re building muscle that can help you burn more fat and sculpt your body. Plus, there are other ways whereas your diet and exercise could be achieving success such as you’re sleeping better, clothes are fitting better, you’re more enjoyable to be around, and more importantly you are on your way to a permanent healthy lifestyle.

Stress Eating

Emotional eating can be a huge derailment to successful weight loss. For one, a traumatic time at work, school, or with the family will likely make you skip a workout or search comfort in the bottom of a box of Ho-Ho’s. You’ll find out that the original problem will work itself out over time but you’re still left with a spare tire around your waist from the ordeal. The best way to get through a stressful time without emotional eating is to use your diet and exercise as a sanctuary away from the problems. Having to do extra reports at work last minute or family drama can be a great fuel for an action-packed workout with the headphones cranked when you get home or to the gym.  You should also find healthy snacks to munch on when the drive to stress eating comes upon you.

Negative Feedback from Friends and Family

The first thing to remember about weight loss is to do it for Yourself. If you’re losing weight just for the hopes that the man of your dream will come knocking down your door you’re likely setting yourself up for failure. Along those same lines, be prepared to be met with skepticism from people who are jealous that you’re actually dedicated and hard-working on your self and your personal goals– something they’ve likely put off for the better part of two decades.  No Tea…No Shade, but understand that not everyone will be happy about your weight loss.  Some people will be threatened by the change they see in you.  Just know that months from now, a lot of people will see your success and want to join you.

Eating Healthy Foods that are High in Calories

There’s a fine line you have to walk when eating healthy but also trying to lose weight. There are certain foods that are great for mental and physical health but could be constricting your weight loss results. For instance nuts and seeds are a great snack food and appetite suppressant but are extremely high in calories at about 200 per ounce. Even your salad could be a cause for diminished weight loss because of the type of dressing you’re topping it with.  Be clear on the calorie content of what you are eating.  Don’t make assumptions.

Underestimating Calories Eaten or Burned

You know how when the work day is dragging on and you’re thinking in your head it has to be 2:30-3:00 yet you glance at the clock and it’s 9:45 A.M? That’s the same prey that dieters can follow into when they overestimate themselves. You might think you’re eating healthy by bringing a salad to work but once you’ve finished adding Bacon Bits, ham, olives, cheese, french dressing, and a Snickers bar you’ve got about 700 calories in one meal. You may feel that your 30 min walk on the treadmill burned 600 calories, when you really burned 250 calores.  In order to truly avoid a weight loss sabotage be honest with yourself on what you eat and how much you work out.  Embrace meal planning and do research as to how many calories certain exercises burn.

By exercising a little faith in yourself, these weight loss booby traps are nothing more than a minor speed bump on your path to success.

Eating for Weight Loss: Alana lost 70 pounds

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Alana lost an additional 5 pounds from when we originally shared her story last month, for a total of 70 pounds.  I asked her to tell us more about her eating habits and she provided a great deal of detail.  She has embraced the Flexitarian lifestyle.  Check it out!

Alana weight loss

“Losing the weight and maintaining can be challenging, especially if you are not aware of what to eat and when to eat certain foods. To lose the weight, I became a Flexitarian. What’s a Flexitarian? It is when you go meatless most of the time, and you’ll lose weight and get healthy with ease. I only eat meat when my body craves the protein. If I do eat meat products, I try to stick to Chicken, Fish or Turkey. Very rarely will I eat red meat or touch any pork. Studies show that both vegetarians and semi-flexitarian women have lower BMIs (body mass indexes) than women who regularly eat meat. When I cut red meat and pork out of my diet, I had more energy. There has been a change in my body and I noticed my mid-section (stomach) has gotten flatter. (I get asked daily, how to get a flatter stomach.) Certain meats take longer to digest in our bodies and to lose the stomach it is 90% what we eat and 10% exercise. You can do crunches all day but until you change what you consume, all you will have is a six-pack under your belly fat. This is not what you want. The goal is to turn your fat into muscle.

I am a big fruit eater and sometimes I will substitute a meal with a plate of various fruits and veggies. If I’m not eating whole fruits, I’m drinking a smoothie that contains all the nutrients I need and will add multi-vitamins or antioxidants to my smoothies. Breakfast is the most important meal of the day, you need this to function. Your body is in starvation mode while you are sleeping so you need food to rebuild your energy. Now, with that all being said, I am a chocolate lover. I don’t deprive my body of all sweets, I just know when to eat them. You should treat your body, because what will happen is you will start to over indulge when you come in contact with the things you love to eat. Pick a day out of the week where you will eat those delicacies that you cannot eat on a daily basis. My day is Sunday. Why? Because I know I go hard on Monday with my workout.

Just to give you an example of my day on Mondays, look below: (I’m a night owl because I teach majority in the evenings so the times will seem a little late for some.) I have to wind down off my natural energy so I go to bed a little later and get up a little later in the mornings.  Also, water is very important. Water washes the fat out of your body and helps with digestion and the functioning of your major organs.

9:30-10am Breakfast
Croissant with Omega3 eggs and 1 slice of cheese. (I make this into a breakfast sandwich)
Water, Orange Juice or Cranberry Juice

10:30am Snack
Granola Bar with Water 16.9 oz

12pm Lunch
Salmon Burger with Wheat Bread.. Apply light ketchup with fruit on the side
Or a plate of veggies and fruit
Water 16.9 oz

1pm #GetPulsed
Teach a 1 hour high impact Zumba Class (Burn between 800-950 calories per class)
(By now I have burned off majority everything I have eaten earlier. Because I teach another class 3 hours later, I try not to eat too heavy but enough to sustain)
Drinking two bottles of 16.9oz of water during class.

2:30pm For Energy
Fruit Smoothie with vitamins “Eat to live , not Live to Eat”

3:30pm Snack
Granola bar with water 16.9 oz

4:00pm Mid-day Meal
Salad with chicken and ranch dressing. Watch what you put on your salad. It can up the calories. Water or natural fruit juice

4:30pm #GetPulsed
I take a body works class for toning (Burn between 550-650 calories per class)
Drinking plenty of water

5:45pm #Get Pulsed
Teach a 1 hour high impact Zumba Class (Burn between 800-950 calories per class)
Drinking two bottles of 16.9oz of water

7:00pm Dinner
Baked Fish with Spanish Rice
Natural juice…

9:30pm #GetPulsed
Night toning exercises (burn 350-400 calories)
Water 16.9 oz

If I snack, I will eat some grapes or popcorn with no salt. All carbs are not bad. You actually need carbs to build muscle. You should get to know your body. Every body type is different and your exercise structure should fit you. Don’t compare yourself to someone else. Try to gradually eliminate those foods that are bad for you. Start by eating less of them to eventually only consuming twice a month. Being healthy is a lifestyle. We want to be here for our children, family and friends. Your body is a temple and you only have one, so take care of if. Feel free to ask me questions at www.Facebook.com/GetPulsedFitness. Let’s do this together!

alana before and after

Alana weight loss story