My experience has taught me that in order to experience long-term weight loss success,
you have to find an exercise and nutrition plan you can live with. You can
only deprive yourself of your favorite foods for so long before you go crazy and
start binging! The same goes for exercising. If you commit to a brutal exercise
program that requires lengthy workouts nearly every day of the week, you'll soon
start looking for excuses to skip it. Once I realized this, I worked on developing
a way to eat the food I love, and keep my workouts short yet effective. My results
have been dramatic (check out my before and after)
and I've easily maintained my new figure for over 2 years. In a nutshell, this
is what I do:
- I eat 5 meals a day, 6 days a week. The hardest part of doing this is the planning
that it involves. I used to sit down for two or more hours each week and plan out
all my meals and snacks for the week. I would search for new recipes I knew my family
would like (that were also lowfat and could be prepared in 30 minutes or less) and
figure out 6 breakfasts and lunches, and 12 snacks. I would then make a detailed
shopping list so I only had to make one trip to the grocery store (a real time-saver).
Once I had done this planning, it was just a matter of checking my meal plan to
see what I was going to eat. As I ate a meal or snack, I would cross it off my list.
That way it was easy to keep track of what meals were left for the week, and I knew
I always had all the ingredients I needed on hand because I had done this pre-planning.
The only drawback to this process was that it was very time-consuming. I realized
that if I was able to automate this process and share it over the internet, life
could be much simpler for busy women everywhere. Sign up for my membership
and see for yourself just how awesome it is to not have to do this planning yourself!
- One day a week, I declare a Free Day. I eat anything I want, in whatever
quantity suits me. In the beginning, my free days were really free-for-alls. I remember
one day I ate an entire sleeve of chocolate chip cookies along with 2 bowls of ice
cream...for breakfast! Now my free days tend to be much calmer. Often I'll stick
to my 5 meal schedule, but relax the portions a bit. Sometimes I'll prepare a special
dish or appetizer that I've been craving, or we'll go out to dinner and I'll splurge
on dessert. If I'm going to consume any alcohol, I'll limit it to my free day. Whatever
I decide to eat, I don't hold any guilt about it. Be eating 5 small meals a day
throughout the week, my metabolism has become very efficient. When I overindulge
occasionally, my body eliminates the extra immediately.
- I exercise 4 times a week, always using my heartrate monitor.
I typically perform 10-15 minutes of weight training, followed by 15-20 minutes
of cardiovascular activity (usually walking or climbing on the stairmaster). I use
fairly heavy weights, that only allow me to perform 10 or 12 repetitions, and do
2 sets of each exercise. Using heavy weights allows you to build lean muscles mass
which gives your body a strong, healthy appearance, as well as increasing your fat-burning
capacity. Don't worry! Lifting weights will not make you look like a man!
On the contrary, you will develop curves you'll be proud to show off in a tank top!
I schedule my workouts the way I would schedule an important appointment. I make
a commitment and stick to it! Since my workouts only last 30 minutes, it's easy
to squeeze them in around my busy schedule.
I hope this information is helpful. If you are interested in losing weight, I would
suggest the following steps:
- Sign up for membership. For only $5.95 a month you will
receive a new meal plan along with three complete body sculpting workouts (with
pictures to guide you) each week. Commit to eating 5 meals a day, 6 days a week.
Look forward to and enjoy your free day!
- Purchase a heart rate monitor and wear it for each of
your workouts. Learn the range that is best for you (my heart rate calculator can
help you with this) and strive to workout consistently in that range.
- Set a realistic goal for yourself. If you have a lot of weight to lose, break it
down into 5 or 10 pound increments. When you reach each goal, reward yourself with
a manicure, a new book, or some other little (non-food) thing that makes you feel
- Have your bodyfat tested and your measurements taken. This is a far more accurate
way to track your progress than the bathroom scale. If you are putting on lean muscle
mass, it's entirely possible for the scale to stay the same or even go up while
you are actually shrinking.
- Don't hesitate to contact me for inspiration
or information. I am more than happy to help you in any way I can to achieve the
success that I've had!