I walked into my bathroom today and looked at myself in the mirror and I can really see the inches falling off. So I decided to try on a skirt that I haven't been able to fit for a few years now. I held onto it because I use it to measure my weight loss. If I can fit into it, I've lost quite a bit and if I can't fit it then I have a ways to go. Although I still have a ways to go to reach my goal, I was elated to see that I could fit the skirt! I actually have it on right now. I looked at myself in the mirror and I said---YOU GO GIRL! Do it for yourself.
That's actually my inspiration for today's blog and my message is simply that...DO IT FOR YOURSELF!!! Sometimes we set out to lose weight for the wrong reasons. Maybe we want to look good for a loved one, maybe we need to fit in a wedding dress, maybe we saw someone else losing and it was a temporary inspiration. You have to do this thing for yourself---because you love you and you want to live a healthy productive life. All the other things/reasons will fall into place once you start losing. You will be able to fit the dress. You will look good for your loved one, but you can't have that as your main focus or it won't last. Eventually you'll end up reverting back to your old ways and start to put weight on. I started my weight loss journey because I had gone to a store to buy an outfit and they had some really cute clothes. See, sometimes when you're big, you know you're big but you don't know how big you are. I picked out some outfits that I just knew would have me looking hot and after I tried them on they did just that...I looked a hot mess! It's funny, but really it's not. I was so disgusted with myself that I put everything back on the rack and left the store. I didn't look for anything else, no, nothing in a bigger size. I just wanted out of that store as fast as possible. So, my journey was started because I was tired of myself being in the condition I was in. It wasn't just to get into an outfit for a one time event. It wasn't so that I could make someone else happy. Guess what? If someone isn't happy with you now, they won't be happy with you when you lose weight. They will just find another issue to take up. So please don't kid yourselves there. Trust me, I've been there and done that too many times, but that's another subject. Anyway, I wanted a change. A life long change and I know that if I can do it, you can do it. There's no one person on this earth better than the next. Whatever you set your mind to do, nothing can stop. If there are mountains in your way, climb them, go around them, heck chop them down! Know that no matter what you can do this and the reward you reap in the long run will be so much more worth it because you did it for YOURSELF.
Peace...
Tuesday, July 21, 2009
Monday, July 20, 2009
Fighting the Urge to Splurge
So you're sitting next to someone at work and they're munching on a piece of German chocolate cake. They offer you a slice...what is your response. These things we have to think about because they are real life situations, it's bound to happen. You have to remember that everyone you encounter is not making the same change you are making and so you have to make a decision. Your mind is telling you to go ahead. It's only 1 piece after all, but think of what the one piece will contribute to your calorie intake for the day and think of what it will take for you to work it off. Planning ahead for these type of situations is the key. If you want to lose weight the right way, you have to plan your meals and even your snacks. a person who has their breakfast, snack, lunch and dinner spelled out for the week is less likely to indulge. When offered the German chocolate cake, they can refuse because they have a substitution ready. guess what? You will feel so much better about yourself if stick to your planned meal. You'll be proud of yourself.
Here is a great site that offers some daily/weekly meal plans if you need it:
http://www.freedieting.com/free_diet_plans.htm
In addition to eating right at home or work, you want to still eat healthy if you go out to a restaurant. And yes, it is possible...;-) Try following these steps:
* Ask the waitress/waiter for a low-fat/low-carb/low calorie menu and order from it
* Order the foods you'd like, but scale it down a bit (ask for no cheese, or low-fat salad dressing...etc)
*Do not drink soda, it bloats the belly. Try a water with lemon, sweet tea or juice
* Go for a turkey burger instead of ground beef
* Order a meal/salad with grilled chicken
My point is, no matter what position you happen to find yourself in, there will always be options. The hard part is for you to choose the right option and after doing it over and over, it will no longer be the hard part...it will become a habit and then a life style. Stay encouraged!
Until next time...
Here is a great site that offers some daily/weekly meal plans if you need it:
http://www.freedieting.com/free_diet_plans.htm
In addition to eating right at home or work, you want to still eat healthy if you go out to a restaurant. And yes, it is possible...;-) Try following these steps:
* Ask the waitress/waiter for a low-fat/low-carb/low calorie menu and order from it
* Order the foods you'd like, but scale it down a bit (ask for no cheese, or low-fat salad dressing...etc)
*Do not drink soda, it bloats the belly. Try a water with lemon, sweet tea or juice
* Go for a turkey burger instead of ground beef
* Order a meal/salad with grilled chicken
My point is, no matter what position you happen to find yourself in, there will always be options. The hard part is for you to choose the right option and after doing it over and over, it will no longer be the hard part...it will become a habit and then a life style. Stay encouraged!
Until next time...
Saturday, July 18, 2009
Work that thing out!
One of the things people hate to do is exercise, but to have an effective weight-loss plan and life change we must incorporate physical activity, cardio, strength training, etc. People who are overweight are more susceptible to certain illnesses and diseases. Did you know that by losing even 5-10 pounds you lessen your chances of getting diseases such as diabetes, heart disease and cancer? That's enough of an incentive for one to exercise alone.
http://www.healthgoods.com/education/Nutrition_Information/Weight_Control/health_risks_overweight.htm
When starting out, I recommend getting at least 30 minutes of cardio. You've got to build that heart rate up to get into your fat-burning zone also known as your target heart rate. Determine your target heart rate with the tool below and once you're there, stay there for at least 20-30 minutes during a work out.
http://www.mayoclinic.com/health/target-heart-rate/SM00083
There are many options for your cardio workout. You can run or jog, go to the gym, join an aerobics class (I highly recommend dance aerobics, it's fun!), and for those who have small children or do not have the time to go to the gym, you can buy a DVD and just work out at home. I actually do a combination of all of these, but you don have to. Pick one and do it for a while and then switch it up a bit. You need to have a good variety when working out. Be sure to strength train at least 2-3 times a week. This will help you to build muscle and muscle burns fat faster and of course, burning fat means losing pounds and inches.
http://www.healthgoods.com/education/Nutrition_Information/Weight_Control/health_risks_overweight.htm
When starting out, I recommend getting at least 30 minutes of cardio. You've got to build that heart rate up to get into your fat-burning zone also known as your target heart rate. Determine your target heart rate with the tool below and once you're there, stay there for at least 20-30 minutes during a work out.
http://www.mayoclinic.com/health/target-heart-rate/SM00083
There are many options for your cardio workout. You can run or jog, go to the gym, join an aerobics class (I highly recommend dance aerobics, it's fun!), and for those who have small children or do not have the time to go to the gym, you can buy a DVD and just work out at home. I actually do a combination of all of these, but you don have to. Pick one and do it for a while and then switch it up a bit. You need to have a good variety when working out. Be sure to strength train at least 2-3 times a week. This will help you to build muscle and muscle burns fat faster and of course, burning fat means losing pounds and inches.
Friday, July 17, 2009
A "dieting" mindset
Let's talk about eating habits. This is a topic that is very important and also very much a thorn in the sides of many. Let me first say, don't be militant about it. You don't have to swear off of everything you love. Sure some things you will have to give up, but not all. The mindset that you cannot eat anything unless its low-fat/low calorie comes from one word..."DIET"! So what I'd like you to do is stop thinking of yourself as being on a "diet", rather, think that you are learning healthier eating habits. This is a lifestyle change, which means it's from now until forever.
Here's why "diets" fail...our basic human nature makes us want the very things we CANNOT have (forbidden fruit). Well when we "diet", we immediately compile a mental list of things we CANNOT have. You may ask yourself, "why is this a bad thing?" I'll tell you why. Most people who go on a diet fail because they think cannot instead of should not.
Cannot VS should not?
You don't want to limit yourself so much that you beat yourself up if you break your own rules. I'll use myself as an example. Whenever I dieted, I would not allow myself the option of eating ANYTHING that wasn't healthy. I deprived myself of things I loved; meanwhile, people all around me ate whatever they wanted whenever they wanted. Although I did not partake with them, my cravings were steadily growing. Eventually I got to a point where I broke. Problem is---I had not eaten that kind of food for so long that I binged and afterwards I felt like a failure. I felt as though everything I had worked hard for had just been obliterated. See, if you feel like a failure, you are doomed to fail.
So what did I do? I quit. If I had thought, Kalia you really shouldn't have this, then I would still be acknowledging that maybe it’s not in my best interest to eat it, BUT I am also at the same time giving myself the option of making a choice. That means, if I eat...in moderation, I am not breaking any rules and I have no remorse afterwards.
Now, I am not saying by any means for you to eat whatever you want, whenever you want just so that you don't beat yourself up :) I'm simply saying allow yourself to have options every once in a while. If you eat a cookie, eat in moderation. Do not eat 4-5 cookies with a glass of whole milk. Instead try just 1 cookie with a glass of skim to 2% milk. Substitution is the key. You can still have some of the things you like as long as you control what you eat and how much you eat.
Until next time...
Here's why "diets" fail...our basic human nature makes us want the very things we CANNOT have (forbidden fruit). Well when we "diet", we immediately compile a mental list of things we CANNOT have. You may ask yourself, "why is this a bad thing?" I'll tell you why. Most people who go on a diet fail because they think cannot instead of should not.
Cannot VS should not?
You don't want to limit yourself so much that you beat yourself up if you break your own rules. I'll use myself as an example. Whenever I dieted, I would not allow myself the option of eating ANYTHING that wasn't healthy. I deprived myself of things I loved; meanwhile, people all around me ate whatever they wanted whenever they wanted. Although I did not partake with them, my cravings were steadily growing. Eventually I got to a point where I broke. Problem is---I had not eaten that kind of food for so long that I binged and afterwards I felt like a failure. I felt as though everything I had worked hard for had just been obliterated. See, if you feel like a failure, you are doomed to fail.
So what did I do? I quit. If I had thought, Kalia you really shouldn't have this, then I would still be acknowledging that maybe it’s not in my best interest to eat it, BUT I am also at the same time giving myself the option of making a choice. That means, if I eat...in moderation, I am not breaking any rules and I have no remorse afterwards.
Now, I am not saying by any means for you to eat whatever you want, whenever you want just so that you don't beat yourself up :) I'm simply saying allow yourself to have options every once in a while. If you eat a cookie, eat in moderation. Do not eat 4-5 cookies with a glass of whole milk. Instead try just 1 cookie with a glass of skim to 2% milk. Substitution is the key. You can still have some of the things you like as long as you control what you eat and how much you eat.
Until next time...
Thursday, July 16, 2009
Set yourself up for success by setting goals
Hello again...
Ok so if you've read my last blog entry you'll know that mentally preparing yourself for this challenge is a key factor. Now let's move on to your first lesson...Goal Setting.
If you ever expect to do anything in life and succeed, you have to set goals. This is a basic principle in life. There are appropriate ways however, to set your goals just as there are inappropriate ways. Most people fall into one of 2 catorgories.
*Not setting goals*
If we are honest with ourselves, we will admit that we truly have a fear of failure. That's normal...no one wants to fail, but you can't allow that fear to cripple you. You must realize that only you can control your destiny. You can overcome any obstacle that happens your way.
Let me tell you why most people do not set goals for losing weight. In order to set a goal, I must first take an inventory of myself and realize where I am. Then, I must decide where I want to be. This is my goal. It's scary to realize this goal because, let's face it, we don't want to know where we are. We know we are overweight, but we really don't want to know just how overweight we are. Most people won't even get on the scale for this same reason, but what happens is that because you have failed to set at least one goal - even one small goal, you have nothing to measure your success by. You have nothing to challenge you to do more and in a sense, you have doomed yourself to fail before you have given yourself a chance to succeed.
*Over-setting goals...
It's amazing how the mind can work. If you think about it, your ability to succeed is driven by your mentality. When we set our goals, we must be careful not to over set. Meaning, never set a goal that is not within close reach. Why? Because for you, it will feel like you'll never get there. If you say to yourself, my goal is to lose 100 pounds and you manage to lose 10, you'll be happy for some type of loss, but you'll still feel engulfed and overwhelmed by that 90 pounds you have left. We live in a society where everyone one wants everything to happen fast. Most of the time, when we set these large goals, we end up quitting before we reach them because it's simply taking too long.
Now, there is a proper way to set goals. Instead of saying I need to lose 100 pounds, try this. My goal is to lose 2-3 pounds a week. This is certainly attainable and you are more likely to reach this goal. Remember it's all about your mentality, so when you actually reach a goal, you will have made an accomplishment and you will feel successful! You are now more likely to set the next goal and reach it as well.
Ok so if you've read my last blog entry you'll know that mentally preparing yourself for this challenge is a key factor. Now let's move on to your first lesson...Goal Setting.
If you ever expect to do anything in life and succeed, you have to set goals. This is a basic principle in life. There are appropriate ways however, to set your goals just as there are inappropriate ways. Most people fall into one of 2 catorgories.
*Not setting goals*
If we are honest with ourselves, we will admit that we truly have a fear of failure. That's normal...no one wants to fail, but you can't allow that fear to cripple you. You must realize that only you can control your destiny. You can overcome any obstacle that happens your way.
Let me tell you why most people do not set goals for losing weight. In order to set a goal, I must first take an inventory of myself and realize where I am. Then, I must decide where I want to be. This is my goal. It's scary to realize this goal because, let's face it, we don't want to know where we are. We know we are overweight, but we really don't want to know just how overweight we are. Most people won't even get on the scale for this same reason, but what happens is that because you have failed to set at least one goal - even one small goal, you have nothing to measure your success by. You have nothing to challenge you to do more and in a sense, you have doomed yourself to fail before you have given yourself a chance to succeed.
*Over-setting goals...
It's amazing how the mind can work. If you think about it, your ability to succeed is driven by your mentality. When we set our goals, we must be careful not to over set. Meaning, never set a goal that is not within close reach. Why? Because for you, it will feel like you'll never get there. If you say to yourself, my goal is to lose 100 pounds and you manage to lose 10, you'll be happy for some type of loss, but you'll still feel engulfed and overwhelmed by that 90 pounds you have left. We live in a society where everyone one wants everything to happen fast. Most of the time, when we set these large goals, we end up quitting before we reach them because it's simply taking too long.
Now, there is a proper way to set goals. Instead of saying I need to lose 100 pounds, try this. My goal is to lose 2-3 pounds a week. This is certainly attainable and you are more likely to reach this goal. Remember it's all about your mentality, so when you actually reach a goal, you will have made an accomplishment and you will feel successful! You are now more likely to set the next goal and reach it as well.
Wednesday, July 15, 2009
Weight loss tips and secrets...
Hi guys!
My name is Kalia and I am here to share motivation and weight loss tips to help you fight the bulge and become a better, more healthy you!
First things first. Your very first obstacle will be getting yourself motivated. Have you ever heard the phrase "you are your own worst enemy"? Well that is certainly true. We can and we will come up with every excuse in the book to not embark on this journey.
I will wait until monday. I will wait until after the holidays. I don't have time. I don't feel like it. It's too hard. I can't afford the gym. I don't even like the gym.
Sound familiar? Well those were the same things among many others that I used to tell myself. So in this first blog, albeit short and sweet, I ask you to prepare yourself mentally for the road ahead. Strip your mind free of all reservations. In order for you to succeed, you have be a willing participant in your own journey. Will it be easy? No. Are there going to be times when you want to give up? Yes. However, I promise you that once the weight begins to fall off and in time as it continues to melt away, you will remember those tough moments and you will say to yourself..."It was well worth it!" Don't be your own worst enemy. If you will agree to take that first step...or should I say leap of faith, lol, I will be here to encourage you, applaud you and walk with you through those tough times.
Please feel free to subscribe to this blog as we will cover a lot of useful information in the time to come. Let's take control over our bodies and make it to the end! Tomorrow, I will talk about one of the foundations of your journey, this is a very important step in the beginning stages so stay tuned...
Later!
My name is Kalia and I am here to share motivation and weight loss tips to help you fight the bulge and become a better, more healthy you!
First things first. Your very first obstacle will be getting yourself motivated. Have you ever heard the phrase "you are your own worst enemy"? Well that is certainly true. We can and we will come up with every excuse in the book to not embark on this journey.
I will wait until monday. I will wait until after the holidays. I don't have time. I don't feel like it. It's too hard. I can't afford the gym. I don't even like the gym.
Sound familiar? Well those were the same things among many others that I used to tell myself. So in this first blog, albeit short and sweet, I ask you to prepare yourself mentally for the road ahead. Strip your mind free of all reservations. In order for you to succeed, you have be a willing participant in your own journey. Will it be easy? No. Are there going to be times when you want to give up? Yes. However, I promise you that once the weight begins to fall off and in time as it continues to melt away, you will remember those tough moments and you will say to yourself..."It was well worth it!" Don't be your own worst enemy. If you will agree to take that first step...or should I say leap of faith, lol, I will be here to encourage you, applaud you and walk with you through those tough times.
Please feel free to subscribe to this blog as we will cover a lot of useful information in the time to come. Let's take control over our bodies and make it to the end! Tomorrow, I will talk about one of the foundations of your journey, this is a very important step in the beginning stages so stay tuned...
Later!
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