WEIGHT LOSS TIPS FROM THE BIGGEST LOSERS...

Well we have completed another season of "The Biggest Loser" on NBC.  The contestants sweated their weight away week after week-approaching weight loss as a full time job.  We have a lot that we can learn from them.  Here are the top 10 keys to weight loss success from The Biggest Losers:

1. Keep your focus. Make losing weight your number one priority. Treat it like a job.
2. Be a competitor, a fighter. Two words I did not allow in my vocabulary the whole time I was on the ranch: “give up.”
3. Commit to making a change – the attitude will follow!
4. Learn to express anger in a positive way. I used to turn to food to deal with my anger, and I was this unhappy, angry, overweight person. But now I take boxing lessons. Every time I hit the bag, it’s like shouting to the world, “I’m doing this!”
5. Food journal is a must. (Start your own food journal!) Otherwise you’re not going to be as mindful about what you eat.
6. Read a daily affirmation—poetry or inspirational quotes. I do that to be kind to myself on a daily basis.
7. When it comes to working out, you just have to get up and do it. You have to make time for yourself and get to the gym or put on those sneakers and walk or run, if you can.
8. Don’t watch so much TV at night so you can get up earlier the next day and work out. Planning is everything.
9. Give yourself one treat day a week. On that day I give myself an extra 500 calories, then go right back on the plan the next day.  (Coaches Tip to add...exchange calories...if you know you want to have a treat, minimize calories @ another meal-or workout to burn extra calories).
10. We live a long way from town so when we go to do errands, we load up a cooler with healthy snacks and put it in the car. That way we don’t stop for a burger in a weak moment.-PLANNING IS EVERYTHING! 
11. Last one is from me:  JUST DO IT!  We spend so much time talking about losing weight and less time actually doing it.  Get up, get out, and get moving.  Develop your plan, stick to it...and before you know it...you'll be a "BIGGEST LOSER''.

Lindsey Adams started attending our Body Breakthru weight loss classes last year.  She is beautiful, talented, consistent and determined in her weight loss goals.  She is using Weight Watchers as her plan and Body Breakthru for education about her weight loss goals.

Here is her 49 lbs down video testimony:

Lindsey, 49 lbs down 

Here is her 61 lbs down video testimony:

Lindsey, 61 lbs down 

Her website:  www.lindseymadams.com

Her blog links are on her website as well as her before picture.

Here are some pictures from our last Body Breakthru weight loss class.  Lindsey is displaying her vision board.  Stacey is displaying hers also.  Without a clear, defined vision, it makes it impossible for us to accomplish our goals.  We @Body Breakthru meet monthly for weigh-in and measure and to discuss topics that will change how you think and feel about weight loss.  In order for things to change, you have to change..."Jim Rohn".  

Prayer is the most powerful tool on your weight loss journey.  Prayer keeps you at a place where you are dependent upon God and with Him alongside you-ALL things are possible. We pray every Wednesday morning about our weight loss journey. This morning we heard Lindsey's awesome testimony and keys to her 62 lbs weight loss success!

You can listen to it now:  Call:  712-451-6300.  Dial 320434# and press 1 to play the recording.

Congrats Lindsey, you are doing great!  You inspire me, as your coach.  May God bless you as you continue to trust Him to help you along your weight loss journey. -Tamekia

Surrender

Weight loss at the end of the day is about total surrender.  It wasn't until I surrendered my desire to control my life that I conquered my struggle with food.  I realized that I thought I was in control because if I couldn't control anything else, I could control what I ate, when I ate, and how good I felt when I ate what I wanted.  But, really at the end of it-FOOD WAS CONTROLLING ME-and the good feelings I had when I ate the rich foods I loved was just covering up how unhappy I really was inside.

People who lose weight give up food as the thing that controls their lives, embrace their results and learn that they can feel good doing positive, reinforcing behaviors that will give them results. 

It can be done!  If you are not where you want to be on your weight loss journey, I implore you today to...SURRENDER! Surrender your will, your desires, and allow God to be in control of this area of your life.  As you do this, you cannot fail!  This song helped me to "Surrender All" and it has changed me.  After struggling many years, up and down on weight loss plans and programs: I lost 36 lbs 5 years ago- and I'm keeping it off, to God be all the glory!  Tip:  Listen to it as many times as you need to...http://www.youtube.com/watch?v=6IAz9artoBw

Join Us For Tomorrow's Weight Loss Call!

Prayer is the most powerful tool on your weight loss journey.  Prayer produces results.  Prayer changes you, it strengthens you, and keeps your focus on God.  We have been praying every Wednesday morning in 2012 and making God a part of our weight loss journey's.  We are believing God for the 100 fold blessing as we commit our weight loss results to Him.  Tomorrow we have the awesome privilege of hearing from my accountability leader: Beverly Moore.  Without accountability we are all like branches hanging loose in the wind.  We must be and stay connected to THE vine for support.

Tomorrow morning @ 7 a.m. CST, she is going to share her weight loss journey with us.  Beverly is an awesome leader, motivator, teacher, and woman of God.  She has lost over 100 pounds...to God be the glory!  Do not miss this awesome call.  We will attempt to record it so that you may share it with your friends and family also.

Call in @ 7 a.m.-Body Breakthru - 

Prayer Call:  (712) 451-6000-Access number:  320434#

Beverly & I @ Christmas 2010-SPL Party

 Beverly 2008 Graduation -Congrats!!

Beverly NOW -2012-Girl, you look good!  Congrats again!!

To God Be All The Glory...May He Continue To Bless You On Your Weight Loss Journey!

DON'T MISS THIS TESTIMONY!!

What Makes You GAIN Weight? Part 3

You Don't Count Calories!  

Confusing how much you eat with counting calories is huge.  We say..."I didn't eat that much today".  But...what you ate was over 4000 calories-usually in drinks, fast foods, and candy-more than your body can burn off in one day.

Counting calories will set you up for success.  Here's why:

1. Counting calories creates an AWARENESS of portion size and how much you eat.
2. Counting calories will persuade you eat less once you realize the cost of eating or drinking the item and if you are really trying to lose weight.
3. Counting calories helps you plan out your meals more effectively.  Having an idea how many calories are contained in foods can help you make wiser choices.  Example:  Miracle Whip vs. Miracle Whip Light or Yellow Mustard in place of mayo is even less calories on that turkey sandwich.

To successfully lose weight and keep it off, you must COUNT EVERYTHING!  If you don't know how many calories is contained in your meal or snack, rule of thumb:  DON'T EAT IT until you do! :)

What Makes You GAIN Weight? Part 2

Erratic Overeating!  Or, Compulsive Overeating involves out-of-control eating, usually in secret, and without purging afterward.

How to know if you are an erratic overeater:

- Always on or off diets
- Always going on a diet tomorrow
- Feel that life will begin when reach target weight
- Can never maintain weight loss
- Large weight gains
- Eating alone and in secret
- Hiding wrappers
- Weight gain while appearing to eat very sensibly
- Skipping meals
- Erratic eating habits
- Depression and moodiness
- Food disappearing and denying any knowledge of where it has gone

To combat compulsive overeating, eat on a schedule.  Not only will it help regulate your metabolism, but it will help to prevent starvation.  Starvation ALWAYS leads to excessive hunger which usually leads to erratic overeating.  This cycle can lead to the development of an eating disorder and the physical and emotional consequences that result such as obesity and overweight, shame and embarrassment.  The best way to defeat erratic eating is to eat smaller portions throughout the day-on a schedule-to avoid gorging your food all at once.  

If your eating has become compulsive and you cannot control it, you need PROFESSIONAL HELP and prayer.  Please consider a 12 step program such as:  http://www.oe.org or contact me, your coach, for further assistance.

What Makes You GAIN Weight?

#1:  HOARDING CALORIES!!!!

Eating a “SUPPER” amount of food at each sitting and eating randomly without paying attention to how many calories you are eating will definitely make you GAIN.  “A minute on the lips, a lifetime on the hips”…we’ve all heard it, and it’s true.  If you are hoarding tons of calories at one sitting and throughout the day, you’ll be working it off for what seems like forever.  Your body can only burn off so many calories at rest throughout the day, and if you are sitting at a desk all day-it’s really not going to help.  So what is the solution?

-Spread calories that match your RESTING METABOLIC RATE out throughout the day.  If you eat smaller portions throughout the day, it will prevent you from feeling ravenously hungry every time you eat.

-Get the right amount of nutrition and the right amount of protein.  Not getting enough nutrients and enough protein will make you overeat.  Take a daily multivitamin with a high absorbency, and eat some protein at every meal.

-Eat more calories during the day while you are active, and eat lighter meals in the evening.  Eating more @ night prevents morning hunger so you don’t eat breakfast.  This leaves you starving by lunch and dinner which promotes OVEREATING. 

-Eat breakfast!  This starts your metabolism for the day…if you start is at lunch time, you’ve already wasted the opportunity to burn more calories in the morning.

-Eat @ least every 5 hours-eat 3 balanced meals every 5 hours @ about 450 calories each.  If you are on weight loss, eat about 400 calories @ each meal and 2 snacks in between meals at about 100 calories each. 

To be continued…What Makes You GAIN Weight???