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We’re all searching for our "perfect" body. In actuality,
God gifted us with our perfect body! It’s how we’ve treated
our body overtime and our tainted perception of what the
“perfect” body is, is the problem! Gaining weight is easy!
Why? Because it’s mindless! It takes little thought to eat
what’s in front of us! If we thought about what we eat, why
we’re eating it, then change it, we’d lose weight pretty
quickly, because mindful eating works!
The next step is to put our mindful eating into action!
Being mindful of what we’re eating and drinking puts us IN
CONTROL! By setting realistic weight loss goals and making a
few mindful eating changes – you can lose weight and still
enjoy the foods you love – on occasion, without gaining
weight!
The first step in making a realistic goal is to forget about
what or who you compare yourself to in the magazines, or on
television, or in everyday life! Most of the people whose
body you so desperately want, have more than likely had
weight loss surgeries, body altering surgeries, a little
tuck here, a little snip there, and a lot of umphhh added up
there and back there! So start your weight loss journey
with fresh eyes, start with YOU!
Go through your old pictures and find one that reflects a
time in your life where you thought you looked your BEST!
Chances are, that picture is of a young lady 17 – 25, who
hasn’t yet experienced LIFE! Now, insert your LIFE
experiences into that picture – by losing a few pounds,
using mindful eating habits, and exercising regularly, the
person you are today can look even better than that young,
inexperienced little girl captured in that picture! We can
never go back to how we used to look, but believe me, it’s
possible to look better! Now go grab that little girl
picture, and let’s work toward setting realistic goals!
Let’s lose a few pounds a week!
These few tips can help you lose a few pounds per week:
1. If you don’t like vegetables on their own, hide them.
You can save up to 360 calories by adding cauliflower,
broccoli or carrots to your salads, casserole and pasta
recipes without changes in taste or texture.
2. Use hummus in place of other high-fat dips and spreads
(toss the ranch dip, mayonnaise and even high-sugar
ketchup).
You’ll increase your daily fiber content (making you fuller
for longer) and it will save you an average of 250 calories.
3. No cheese – Please!
Removing cheese from one sandwich can save you between 70
and 120 calories. If you skip it for a week, you can save
almost 500 calories weekly!
4. Substitute Greek yogurt for sour cream.
If you can’t eat your baked potato without sour cream - use
Greek yogurt! It could save you 175 calories! Buy the low
fat, plain version of Greek yogurt for a great sour cream
taste without all the calories and fat.
5. Chew your calories – don’t drink your calories!
Getting rid of specialty coffee drinks and sodas can save
you between 500 to 700 calories a day! Wow!!!!
6. If you can - Change the color of your coffee back to
black.
You can save up to 200 calories in your coffee by passing on
half-and-half and non-dairy creamers. If you pass on the
sugar as well that’s an additional 100 calorie savings.
*This is a hard one for me….lol!*.
7. Gotta grab & go? Think "kid's size" !
Ordering off the kids menu from fast-food restaurants and "kiddie
cups" from the ice-cream parlor can save you up to 500
calories.
8. Try not to eat out so much, and if you do….Eat Half!!!
By making your meals at home you can save up to 1,000
calories a day (depending how often you eat). Just think
about it! Many restaurants serve your lunch on a dinner
plate and serve your dinner on a platter! Ask for a carry
out container immediately – put half of your meal in the
container and eat what’s left on your plate! Enjoy you left
overs later!!!!
9. When you eat out – learn to say "on the side, please"!
Asking for salad dressings and sauces on the side (you
control the amount of sugar and fat added to your food) you
can save up to 400 calories. You’re in control, so control
it!
10. Cook with cooking spray instead of butter or oil.
By using cooking sprays in place of butter or oil, you’re
reducing the amount of fat you’re using in your pan! Using
cooking sprays can save you up to 100 calories.
11. Use balsamic vinegar with oil instead of salad dressing!
By eating balsamic vinegar with oil, you can save up to 200
calories on your salad! Balsamic vinegar is full of flavor,
not calories! And chances are - you won't notice a
difference.
12. Eat out of a smaller plate! Think 9 inches not 12 inches
and up!
Switching from a 12-inch plate to a 9-inch plate will trick
your eye into believing you're eating more. This, in turn,
will cause you to eat less at every meal.
13. Talk to yourself.
Take a few minutes before you eat and ask yourself if
you're truly hungry. Am I eating because I’m bored, thirsty
or stressed? The answer may surprise you!
14. Exercise, Exercise, Exercise!
Do I have to repeat it? Exercise!! Even though my “ladies
only” gym “Fabulously Fit” is awesome and I’d love to share
my love of exercise with you, you don’t have to join a gym
to exercise! Walk through our local parks! Dance while
you’re cleaning your house! Do squats every time you get up
out of your chair! Chase your kids and grandkids! Don’t
sit your body down, move your body!
By following these few small tips, you will start to see
actual results soon. Your summer body can actually be here
sooner than you think!!
Yours in Fitness!!
Angela R. Steward, Owner
head
Instructor
Fabulously Fit Gym
(Toledo’s only “ladies only” fitness studio)
5425 Southwyck Blvd.
Toledo, Ohio 43614
Ph: 419-699-9399
Email:
Fabfitu@yahoo.com
Classes: Every Mon thru Fri @ 6pm & 7pm and Sat @ 9am |
