So. It’s February, and your resolution zest might be waning . . . or even more likely, gone by the wayside altogether. It’s so common. I know, you were fired up for change, but then life got rolling again post-holidays and so many things got in your way . . . work, kids back to school and schedules, horrendous viruses. Life.

And it’s soooo haaaard. I can hear your voice from here. The planning is tedious. You’re tired. It takes time to grocery shop. You need to have a beer/glass of wine/cocktail to relax in the evening. And what’s that you say? You weren’t seeing results, anyway.

Stop there. What?

If you started January 1, you’ve been at this, tops, 4 weeks. Can you get truly satisfying, life-altering results in 4 week’s time? Rude awakening alert: Likely NO.

Can you make small changes? Start whittling away at bad habits and creating new ones? Yes, yes yes! But will you be feeling svelt and buff and ready for prime-time swimsuit season after 4 weeks? No freakin’ way. No matter what Men’s Health & Women’s Health & Oxygen & Self & Cosmo & Redbook & all the other mags out there tell you, the answer is no. No 20 lbs. in 4 weeks. No fab thighs with 3x/week stretchy-band leg workouts. No six-days to a six-pack. Nope. Sorry, Charlie.

So you probably are itching to “switch it up,” or throw in the towel. No and no. Not a good idea. The only way this stuff works is when you STICK WITH THE PROGRAM. Now, that doesn’t mean you don’t evaluate as you go along, see what’s working and what’s not, and tweak accordingly. That does mean that you give things a good 6 weeks to start to move . . . taking into account data as you go. Is your weight moving up or down? What about measurements? How are your clothes fitting? Can you see any changes in the mirror? Has anyone else? How is your hunger throughout the day? Are you energetic? Do you have cravings? How does your body feel overall? Are you enjoying your workouts? Are they challenging? Do they leave you wasted tired? Energized?

Here’s the hard truth. This is tough work. It’s tedious. It’s boring. It’s SO not sexy and exciting . . . and your job right now is to double down and keep that nose to the grindstone. A wise woman once said, “It’s all good when it’s all good,” meaning – it’s easy to stick with a program when life is humming along smoothly . . . but let’s get real. How long does that go on? There are hiccups on almost a daily basis in everyone’s lives . . . the real key to success is learning how to be flexible, adaptable, and ready to roll with them. It is possible. You might not be 100% perfectly compliant, but you can live through a lot of crap and for the most part, still stick to your program. And THAT, Sweeties, is how you get those results you want.

It’s cold right now, but before you know it, it’ll be tank top & shorts weather . . . do you want more wine? Or do you want to feel strong, confident and proud of yourself? I bet I know the answer.

You got this!

Spill it: Everyone’s got something: What are you struggling with the most right now? How do you keep yourself motivated to stay on track?

© 2014, Sarah. All rights reserved.

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I love my workout time. It’s MY time, alone in my head with my crazy hip hop/pop soundtrack blaring in my ears . . . or to chat it up with my heavily tattooed buddies over weights at the gym. But my 10-year-old daughter loves to work out too, and guess what? She loves the same music I do (not sure what that says about me, but that’s for another post). So on weekends and vacations, we strike an accord: I go to the gym to lift, then come home to do HIIT cardio drills with her.

For those of you who’re unfamiliar, HIIT stands for high intensity interval training, and it is a short-circuit to increased stamina and endurance. You can change the exercises and intervals to suit your special needs (bad joints? no jumping for you!) and your fitness level (shorten the work intervals and then progress yourself by lengthening them gradually . . . and do the reverse with the rest periods).

Last week, my daughter made up this routine, and we did it several times through for about 50 minutes. I don’t know if our music was loud enough for the neighbors to hear, but it was earsplitting and we were jumping around and laughing and working up a great sweat together. Gather up your littles and give it a go!

Lil’ hint: if you click on that image, it’ll make it bigger. You can right-click on it and save it to your computer, print it out, and take it with you! Even without kids, it’s a great little circuit.

How do we keep track of time? I use the Bit Timer app on my iPhone – you can set your work, rest & repeat times and not only does it count you down with special tones, but it coordinates with your playlist so your music can be playing along AS YOU ARE TIMED. Best use of $.99 evah!

Do you ever exercise with your children? What do you do? Inspire us in the comments below!

© 2014, Sarah. All rights reserved.

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We are on the verge of the new year, Sweeties. The holiday merriment has been going on for weeks, we’re ready for resolve, right? I am SO for the cleaning up of acts, of goals, of seeking triumph over diet and exercise “demons,” etc. but I’m going to put on my coaching hat right now and admonish you to

EXERCISE CAUTION

What the heck am I talking about? Well, sweeping changes are dramatic. They pump you up and make you feel thrilled when you think about them, right? “I will finally lose 20 lbs. this year!” “I will be in the best shape of my life!” “I will kick chips to the curb!” “I will cut sugar from my diet!” “No more white food in 2014!” Any of this sound remotely familiar? I think at one point or another, we’ve all vowed for sweeping change, and we have all failed. And that, my friends, is the rub. Epic doesn’t pan out, most of the time. And as someone who’s LIVED epic change, I can assure you, most of the time, it’s OVERRATED.

Epic change is overrated: When it comes to goals, simple & measurable win the day.
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What’s gonna get you there this year? Think small, consistent and sustainable. Nope. It’s not sexy, it’s SMART. And as I’ve learned in my life, sexy doesn’t get you very far, but SMART wins the day.

What are SMART goals? They are Specific, Measurable, Attainable, Realistic and Time-Sensitive.

Specific: When it comes to goals, vague’s the enemy. Specificity sets forth actions and empowers you to achieve your goals. It helps you establish priorities, manage time. Specificity locks an image in your mind, and when you can see something clearly, you are MUCH more likely to attain it.

Measurable: By hours, pounds, inches or bunches, you need to be able to see exactly how you’re measuring up against your goals.

Attainable: It’s imperative that you set big goals that make your heart race, but it is also crucial to make sure that they are attainable. 10 lbs. in 2 weeks is not attainable. 1 lb. per week for the next 4 weeks is an attainable goal . . . that can help you reach that 20 lb. goal, slowly but surely.

Realistic: Be honest with yourself. Can you REALLY attain this? Look back on your past goals and resolutions . . . which ones did you stick with and why? Which did you abandon and why? If you can’t cook and don’t have time to shop for food, are you honestly going to prep all your meals at home in the month of January? Probably not. Shoot for 2 meals per week. Set yourself up for success, not failure.

Time-Bound: Good goals have deadlines. Think of a work- or school-related goal: You start working on it because you know there’s a due date. You continue to work on it because you don’t want to get behind. As the deadline approaches, you keep up your work because you don’t want to miss your deadline. This is your personal assignment. Set a deadline. Meet the deadline. Get an A.

Here’s your homework. Think on this as you go about your business in the next 24 hours, then set aside 30 minutes for yourself to draft a mission statement for yourself. Then break it down into SMART goals. What’re you going to do in the next week? Month? 6 months? Year? How will you know you’ve gotten there? What are you going to do to achieve the results you seek (hint: CELEBRATE with something goooood)? After you’ve done that, make it look pretty. And keep it with you. Pin it up. Fold another copy in your pocket. Stash one in your bedside drawer. Keep referring to it to remind you what you’re doing. When faced with that bag of chips in the pantry/the snooze button/candy in the checkout aisle at the grocery, wheel out your SMART goals and ask yourself: “Does this get me closer to my goals?” If not, then STOP.

Ask yourself: "Does this get me closer to my goals?" If not, then STOP.
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Every day: New day, same goals. Lather, rinse, repeat. Small steps in a long journey are the only thing that’ll surely get you there.

New day. Same goals. Lather, rinse, repeat.
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And if you need help? I’m here! Join the newbies who’re signing on for 2014 now. Current clients of my Thrive Guide coaching are getting results and you can too . . . my accountability and support tools and services are KEY for success in meeting your goals. ThriveGuide at Yahoo dot com is the hotline to Sarah!

© 2013, Sarah. All rights reserved.

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We’re in the final crush leading up to Christmas, and chances are, you’re doing some merrymaking this weekend. While some trainers would encourage you to lay off all treats and sweets, I take a more moderate approach . . . maybe it’s my old age, but I *do* think that holiday food and family traditions are important. The trick is to fit those into your new healthy lifestyle . . . to indulge and enjoy without going balls-out. Here are my top tricks for doing just that!

1. Eat before parties and get-togethers. Fill your belly up with non-starchy veggies and lean protein. If you don’t have any on hand, try a cup of nonfat Greek yogurt. Even a large piece of fruit will help. The point is NOT TO SHOW UP HUNGRY. You can eat  at your destination, but you will be more apt to choose wisely if you’re not starving. Start with lean protein and vegetables, eat a little starch if you like, and think about skipping desserts. Want wine? Have a glass, but then definitely skip starch. Want an appetizer? Skip dessert. Trade off. Which item is the most important to you? Start there. Then stop.
2. Have a plan. Check out menus. Think about what’ll be served at a party. Figure out a strategy beforehand. What will you order? What indulgences are truly important to you? Your grandmother’s famous sweet potatoes? Have a small serving. One. The specialty of the house at a swanky restaurant? Eat a half portion. The point is to avoid unknowns when possible. Sometimes it’s impossible, and you’ll have to work on the fly . . . then it’s back to basics: protein and non-starchy veg first. Add-ons later. And not too many.
3. Don’t stuff yourself. Even if you’re eating lots of delicious and un-fatloss-friendly items, people, don’t gorge. You can taste and enjoy and not stuff yourself silly. You will feel more rotten if you do. It’s just food. It’ll be there tomorrow and also next Tuesday. You don’t need to clean house.
4. Move your body. Even if it’s for 15 minutes. Even if it’s “just” walking. Movement will help EVERYTHING during this busy time. Your mind will clear, your body will feel better, and you will remind yourself that you’re more than just a partying, shopping and wrapping machine. Try burst training: when you get a minute (or 5), drop and do some pushups, hold a plank, do some air squats (these are easy to do in someone’s bathroom, unnoticed – just sayin’) . . . see also jumping jacks, high knees, T-pushups, etc. Quick ‘n’ dirty. This said, if you can keep up with your regular workouts, even better.
5. Screw the “all or nothing” thinking. You are not “on the wagon” or “off the wagon,” you are living your life in the holiday season. You are eating well when you can, you are adding treats and indulgences in a planned way. A great way to moderate is to “automate” a meal or two every day. Eat the same breakfast every single day – that way you know you’re getting at least one healthful, balanced meal in. Shoot for two and even snacks if you can. I like to recommend breakfast and lunch on autopilot because the day usually gets more unpredictable as it goes on . . . a green monster smoothie, some scrambled eggs/whites, oatmeal, whatever sets you up right for the day, eat that. Try a big-ass salad with protein for lunch if you can swing it. Veggies will fill you up and keep you satisfied much longer than a ham sammie.

Enjoy yourselves. Don’t “should” yourself silly. If you practice compassion and flexibility, you might find the weight of all the holiday eating pressure just lifts off your shoulders “magically.” And if you’re eating cookies, taters and/or cheese, delight in them – don’t ruin it all by hating yourself with every bite you take. Drink your water, think of me . . . “what would Sarah do?” She’d eat the damn cookie, but try to get in some killer workouts all the while.

Be merry, all!

© 2013, Sarah. All rights reserved.

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Hey Sweeties . . . it’s the holidays and I am busy busy busy whipping up treats for you for the new year! Not cookies, pies or cakes, no no . . . this mama’s launching a new coaching venture!

Yes, you read that right, I’m takin’ my show on the road – to your house or business. I want to teach you how to eat for health and fat loss, how to prepare delicious foods that’ll boost your health, nutrition and physique, clean out your pantry, work out your body. Is accountability your weakest link? Let’s go high-touch: Hire me to be your coach, your nag, your sherpa through the journey of healthying up your diet and maximizing the efficacy of your workouts. Texts and emails go a long way toward keeping you on track to your goals. I’m never far from my smartphone . . . always at the ready to help you make a plan, guide you through a crisis and help you reach your goals.

While this blog was sleeping, I’ve been studying, working toward my official certifications in personal training and nutrition, and soft-launching my business. Current clients are seeing RESULTS. Weight lost, confidence gained, lessons learned, permanent lifestyle changes are being MADE. Listen to what they’re saying:

“No more self-sabotage!”

“My cravings have diminished . . . .”

“The support has been super helpful for me.”

“Who knew that one simple tip could be a complete game-changer for me.”

“I always think it’ll be so awkward if I don’t partake in all things delish, but in reality, it’s all about the company.”

“You have seriously been the difference maker . . . this is the most weight I’ve lost.”

This could be you! Why not get in touch and let me help you move the ball forward in 2014?

I’m taking on a limited number of clients, will one of them be YOU? Drop me a line at sarah at semisweetonline dot com and let’s make magic happen for you!

© 2013, Sarah. All rights reserved.

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All this talk about metabolism and my new paradigm has lead more than a few of you to ask, “so . . . what ARE you eating, anyway?” Short answer is: a lot of lean protein and non-starchy vegetables. Like at most every meal. I’ve found over the last few months that getting about 1 gram of protein per pound of body-weight sets me up for feeling satisfied most of the time. Fill that out with lots of fiber from non-starchy vegetables (like leafy greens, cruciferous veg like broccoli, cauliflower and Brussels sprouts, etc.) and my guess is you’ll feel pretty satiated too. You can add some fat if you like (coconut oil has made its way into my life – I love the stuff), which definitely ups the satiety of your foods, but be careful if you’re going for fat loss . . . in that case, I try to keep my total carbohydrate intake to about 100 grams per day and not use much added fat when prepping my food.

What does this translate to? For me, whether I’m being looser with my carb and fat intake, or looking for maximal fat loss, 5 mini-meals seem to do the trick. If I’m eating every 2-3 hours, I know the next feeding’s not far off – and I’m never starving. Maybe mildly hungry – just getting to the place where I’d go looking for something. But because I plan my meals out in advance and prepare food ahead of time, I know what I’m getting next and it’s easy to pull out and/or prepare. Here’s what a day might look like (note that I have been eating within a 12-hour window, and have been keeping my higher carb meal to my post-workout meal only – this is a restrictive day – otherwise, I’ll eat whatever I want at any given meal):

Meal One (usually around 7 a.m.)

4 oz. lean protein (ground turkey that I’ve browned up with some seasonings and onion and keep in the fridge, part of a chicken baked chicken breast, etc.)

5 oz. (or so) vegetables (most often, steamed broccoli or cauliflower because they’re easy in the microwave)

or sometimes if I’m not very hungry, I’ll have some whey protein powder mixed with some unsweetened vanilla almond milk – I don’t love fasted workouts

Meal Two (usually around 10:00-10:30, post workout)

Vega One smoothie with 8 oz. unsweetened vanilla almond milk, some low-sugar fruit like berries, maybe a few almonds (keeping my nut consumption to 1/4 c. per day – I love nuts, they’re great for you, but they’re not great for fat loss). For a time, I was enjoying hot oat bran cereal mixed with Vega One at this meal, but have discovered that oat bran makes my joints ache . . . .

Meal Three (sometime 12-1 p.m.)

More lean protein and veg. Maybe a giant salad with mixed greens or baby spinach topped with chicken/salmon/tuna/cod fillet and some other chopped non-starchy veg (bell peppers have become a fav again, mushrooms, blanched broccoli, etc.) and drizzled with a flavored vinegar and maybe a little Bragg’s Liquid Aminos. Or else just a steamed veg or two on the side – asparagus is coming into the markets – one of my favorites! I try to keep salt low (so going easy on the Bragg’s, a drizzle of lemon is usually all I do on the steamed veg)

Meal Four (around 4 p.m.)

More lean protein – hard-boiled egg whites sprinkled with some no-salt seasoning blend, maybe 3 or so ounces of chicken breast, maybe almonds if I haven’t had any nuts earlier, maybe some bell pepper spears or celery. This usually coincides with my daughter’s after-school snack and there is a lot going on, so I try to have something that I can pull out and munch.

Meal Five (around 6:30 – again, all food stops at 7 p.m.!)

Again with the lean protein and veg. This is dinnertime for the family, so the challenge here is to make something that everyone can eat at least part of . . . so maybe a chicken/broccoli stir-fry and rice – my daughter will eat some of the chicken and the rice. Depending on how my husband’s feeling, he may or may not have rice with his chicken and broccoli. I will have only chicken and broccoli, and often I’ll add another steamed vegetable on the side. Depending on how strict I’m being, I’ll have a piece of fruit for dessert – citrus is still delicious, a sliced apple mixed with some cinnamon, some sliced strawberries and/or blueberries.

So there you have it. Very restrictive, very lean. For now, there is no dairy here, no legumes, no grains. That’s just what I feel good on and what is helping me lose fat. NOW THIS SAID . . . you probably shouldn’t keep your carb intake super low 100% of the time, because as Metabolic Effect has taught me, it can mess with your metabolism. So cycle lower and higher carbohydrate intake weeks or days – but get those carbs from dairy, fruits, veg, etc. WHOLE FOODS ARE KEY. Processed junk (gluten free pretzels, I’m lookin’ at YOU!) is going to clog up your metabolism and make you feel awful – especially if you’re eating super-clean for any length of time. Ideally, my regular diet is approximately 40-30-30 (protein/carb/fat). I feel good on that, and it keeps my metabolism humming – I feel satisfied, there is room for more variety (unlike the eating plan I outline above), and it allows you to be social (which is tough if you’re eating very little fat and a lot of lean protein!).

The key to any of this is planning and prep. You need to figure out what you want to eat AHEAD OF TIME, and take measures to make that easy for you. Many people, me included, prep a bunch of things on the weekends: hard-cook a dozen or two eggs, brown up 2 lbs. of ground turkey breast, bake off 4 chicken breasts – quantities will depend on how much you eat and who else in your house is eating this way. Buy pre-packaged fresh vegetables that you can throw in a steamer or the microwave or in a bowl with no prep – broccoli florets, pre-washed baby greens, pre-washed spinach. Cut your salad/snack vegetables and store them in the fridge – those bell peppers, chop onions, etc. The more barriers you have set up to getting to this food, the less likely it’s going to happen.

I hope this answers some questions. Remember, I’m NOT a doc or a dietician. YOU need to consult one of them before doing anything radical. You also will need to see how you feel eating these different ways . . . are your cravings gone? Do they come at certain times of the day? The month? Do you feel full enough? And tweak your macros as you go along. Fat is very satisfying and there is a lot of research that says that upping your fat even a bit more is just fine. It can keep you satiated for much longer.

Let me know what you think, what you’re doing, and if you have any more questions!

Image courtesy of  FreeDigitalPhotos.net

© 2013, Sarah. All rights reserved.

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I have been what most would describe a super-healthy eater for a while now. Cancer’ll do that to a girl. I have been all about fruits, green leafies, whole grains, lean meats, fiber fiber fiber for over a decade. I have cooked most of our food, eaten little processed food and cut out almost all alcohol.

But I still had my vice: sugar. And I knew it wasn’t good for me, but in retrospect (and even at the time, but I chose to overlook this), I was/am addicted. It is, in the great words of the authors of It Starts With Food, my “food with no brakes.” Once I start, I just can’t stop. Even if it was fruit, which of course is much better, I ate a lot of sugar. So I was 1) spiking my blood sugar often and 2) getting a lot of calories from carbs, to the exclusion of calories from fats and proteins. But I was eating well and so I overlooked it and chalked this up to my “one vice,” not so bad, right?

Enter in my terrific trainer, Tamara. After reviewing my food logs for a couple of weeks, she gently alerted me to this macronutrient mayhem and suggested I might want to limit my carbs and up my protein a bit. Suggested that I might finally start to see the fat loss I’d been wanting for so long, see the muscles I’ve been building start to emerge from under that little layer of fat that kept them from shining through. And since Tamara is so smart, and is older and more wise than any other trainer I’ve ever seen, I took her advice. And you know what? It happened.

At first, I kept things to about 30-30-30, macronutrient-wise (protein/carbs/fat). I stopped eating the sweeter fruits, focusing instead on things like apples and berries and citrus. I upped my protein and upped my fat (you KNOW I love me some fat – “Don’t fear the fat!” I always say). I was satisfied and I started to lose inches. And see muscle. And my CRAVINGS WERE ALMOST COMPLETELY ELIMINATED. My blood sugar was much more stable. This was enabling metabolic change to happen, all the while keeping me un-hungry and out of our “carb cupboard” at home.

So between this and the freedom from pain I felt because of giving up gluten, I have been feeling freakin’ fantastic. Full of energy. Strong. Satiated.

All this got me thinking more about hormones and metabolism and fat loss and such. Yes, this dyed-in-the-wool calories in/calories out dieter started exploring the world of bodybuilding. I read blogs, I read books, I’ve delved deep. And you know what? There really is something to it. I like to call it “Strategic Eating” – and although I thought it the stuff of meat-heads, it’s not. It’s working wonders for my body. It really does “start with food.” What you eat, when you eat it, the quantities you eat it in. It can really make a difference. I’m living the proof right here on this sofa.

More soon on some more great books and resources to get you started, if you like. I don’t aspire to be a body-builder, just a strong, fit middle-aged mama who feels good in her skin (and a swimsuit). And for the first time (yes, folks, at 43) I can say that I finally do.

Hooray!

*Disclosure: If you click on the graphic above, it’ll redirect you to my Amazon.com store, and if you purchase the book, I’ll make a teeny tiny commission. To date, I’ve made $.04 from this blog!

© 2013, Sarah. All rights reserved.

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Happy Friday, everyone! Here’s a roundup of my most popular pins this week.

This Pina Colada fruit salad recipe would be a great addition to a summer brunch:

Source: tasteofhome.com via Sarah @ on Pinterest

Avocado & lime & cantaloupe salad? YES!

 

Source: theppk.com via Sarah @ on Pinterest

I have 5,000 lbs. of CSA tomatoes on my counter – this Southeast Asian tomato salad would be a tasty & creative way to showcase them:

 

Source: yumsugar.com via Sarah @ on Pinterest

 What about carrots? I have a ton of those, too, from my CSA. This duo of shredded carrot salads (one sweet, one savory) is a treat for the eyes, as well as for the palate!

 

Source: kblog.lunchboxbunch.com via Sarah @ on Pinterest

 The addition of corn is an interesting twist on the classic Caprese salad:

 

Source: simplyrecipes.com via Sarah @ on Pinterest

 I’d add a can of rinsed & drained pinto beans to this Mexicali raw corn salad with beans & lime to create a light, vegetarian lunchbox item:

 

Source: care2.com via Sarah @ on Pinterest

And my most popular workout pin? This rockin’ 5-superset Arms & Abs workout . . . summer’s not over yet, my friends!

 

Source: theleangreenbean.com via Sarah @ on Pinterest

Enjoy!

P.S. Not following me on Pinterest? That’s just wrong. Find me here!

© 2012, Sarah. All rights reserved.

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Hey Sweeties!

I got crazy today and made a lil’ video for you – check it out, and leave your thoughts in the comments!

© 2012, Sarah. All rights reserved.

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I often find that March is when I can get more serious about taking off the few winter pounds I’ve taken on, and that I’m more incentivized to take my workout to a new level now too . . . spring is in the air, even if Mother Nature is a fickle old bird. The holidays are over, Girl Scout cookies are gone, and we’ve gotten our winter vacation out of the way. I have a 3-4 month span of nicer weather with few holidays and temptations to help me get where I want to be for summertime.

I’m no stranger to losing weight. In 1991, I lost 40 pounds, and I’ve kept it off for 21 years by watching what I eat, staying physically active, and dieting back down when I gain. These past few weeks, I’ve been successfully losing my post-op weight at my healthy loss-rate of 1 lb./week, doing “my usual” of counting calories and working out 7 days/week. 1,200 calories is my magic intake number and at least 300 calories burned per day is my output. This time around, I’m trying to double up on workouts a few days a week – one hard cardio session (around 700 calories burned) followed by an hour of Pilates (only busts around 200 calories, but it keeps me limber and keeps my arthritis at bay). Since I’m already so close to my goal, I’m tempted to see if I can keep this up and lose a bit more. I’ve been thinking that a great way to come-back after cancer Round II is to be in the best physical condition of my life. Last time around, I ran a 10K just a few months after completing treatment. Running’s over for me, but pushups, hellraisers and supermans are not!

Today I was asked by someone – “how do you find the willpower to stick to your plan?” And it got me thinking. I actually have VERY little willpower. Have you SEEN me near a bag of Cheetos? Freshly baked bread and butter? In a gourmet restaurant with lots of lovely options? I love food. I really, truly do. Moderation and healthful eating are usually my savior, but for these times when I need to get things back in order, I actually do “diet.” And my success in dieting is much more attributable to discipline than willpower - when I want to lose weight, I get very organized. Here’re my 7 top tips for making it work:

• I get rid of all the obviously tempting foods we have in the cupboards (I say “obviously,” because as anyone who’s been on a diet for a few weeks can tell you, you’ll nosh on the weirdest stuff when you get desperate!).
• I plan meals for the week that are around 300 calories, maybe 4-500 on the days when I’m burning close to 900 calories off in exercise.
• I make sure we have lots of healthful “grab-n-go” snacks on hand, like apples, bananas, low-fat string cheese, low-fat Greek yogurts, etc.
• I plan out what I’m going to eat each day down to every last bite – breakfast, lunch, afternoon snack and dinner.
• If I’m meeting friends or going out with my husband, I budget in that evening out (if possible, I look at the restaurant menu on-line and get my game-plan ready before I show up. Many chain restaurants have their nutritional info. on line now, too, which is super helpful). Where there’s no nutritional info. available, I scan the menu and choose from the more healthful options – often ordering a salad (no cheese, croutons, etc. and dressing on the side, or ask for just vinegar) and an appetizer instead of an entree.
• I repeat meals a lot. I eat virtually the same breakfast and often the same lunch for days on end – for one, this makes things easy, I can copy from one day to the next in my on-line diary. Secondly, studies have shown that dieters who eat the same foods over and over again get bored, essentially, and feel fuller and more satisfied. I do find that when I try something new it’s like my taste buds “wake up” and say, “Hey! There is a whole universe of deliciousness we’re missing!” and then I have to calm them down and resist the urge to stray from the plan. That’s a crappy feeling, so I try to avoid it.
• Most importantly, I measure out my portions and keep track of everything I eat, using CalorieKing. Studies have also shown that people who’re trying to lose weight are FAR more successful if they keep a food diary. Having it on-line is enormously helpful – you can access it from work, home, and even your mobile device. CalorieKing also has a huge food database, exercise database and there is the option to add your own foods and exercises. It’s completely customizable. Every little nibble, taste and bite you take adds up quickly: Couple that with the fact that most of us underestimate what we’re eating, and you’ve got a recipe for diet failure. Measuring and tracking it all also helps you to see trends in your hunger patterns (are you always hungry late afternoon? after dinner?) and allows you to budget your food accordingly. It also helps you make better choices – do you really want that snack of 15 crackers when you can have a whole apple AND a whole orange for the same amount of calories and stay satisfied for so much longer because of all the fiber? Some days, you might go for the crackers – but at least you’ll understand the trade-offs.

It all takes work, it’s a little unpleasant some days, and it’s boring. But it’s time-limited (even if you have a lot to lose) and when you are losing, it’s the most gratifying thing. Who doesn’t love to be rewarded for a good effort?

How ’bout you? Do you ever “diet?” What’re your secrets to success?

Image: zirconicusso / FreeDigitalPhotos.net

© 2012, Sarah. All rights reserved.

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