Top 10 List Kinda

I made a wonderful discovery today and that discovery was if you are ever at a loss as to what to blog about talk to my client Kathy. She always makes me think about different topics. Then I really try to find a way to help my peeps begin the journey to better health.

So Kathy...thanks...once again for inspiring me to write!

I wanted to come up with a top 10 list, and it really isn't 10 things it's more like 9 on one list and 3 items on the other. By the time I finish this post it may be more or less. Anyway, my conversation with Kathy was about diet, exercise, losing weight, gaining weight and feeling a whole lot of frustration along the way. The only frame of reference that I have is my own story and journey, so I thought I would come up with a list of what has helped me along the way.

First list up is eating and what I have done over the past 3 years that has helped me first lose the weight and now sustain my weight loss.

1. Eat healthy foods 90% of the time. If this is too much at first then go 75%, then 80% and so on.
2. Enjoy treats or splurges the other 10% of the time in moderation. Have a freaking Margarita or piece of cake or dip of ice cream in MODERATION!!!
3. Be mindful of what you are eating not OBSESSIVE! You know what is healthy and what is not...make good choices and move on with your day.
4. It's not all or nothing! All of this low carb, no carb, no fat, half fat is for the birds. If you eat a nutritious diet of whole grains, lean cuts of meat, chicken, fish, fresh fruits and vegetables and low fat dairy then you are eating healthy things so RELAX!!
5. It must be doable and sustainable. If it is hard to make recipes or boxed food that is costing you an arm and a leg each month and you are so sick of it you can't eat another bite then it is NOT doable and sustainable. Figure out what types of healthy food you like and stock up on it and eat it!
6. Eat like you are a new born...every 3 to 4 hours. Don't get so hungry that you are going to trade your firstborn for a burger!
7. This brings up #7! Be prepared! If you need to cook a lot of food on Sunday afternoon so that you have it cut up, prepared and ready to go for the week JUST DO IT! YOU are WORTH the time it takes to eat well!
8. Know your weaknesses! If you are a stress eater then go for a walk or call a friend or read a book! Don't walk in to the kitchen or pull through the drive thru of McDonalds when you have just had a smack down with your husband! If you eat at night then have something that is healthy to pick up instead of that gallon of Rocky Road ice cream.
9. Try eating clean and healthy for 21 days! If you can make it 3 weeks doing something then you have GOT IT!
10. Modify as you go! You will get better the longer you eat well!

The next list is exercise! This is my favorite area and it can be your favorite as well! I can hear Kenda right now!

1. Do something you totally don't HATE doing! Try different exercises until you find one that you at least enjoy a little and then DO IT!
2. Schedule your exercise just like any other appointment. Take a pencil and mark it on the calendar and then it is on the books. Don't let other things take up this appointment time. It must be a priority as well.
3. SHOW UP AND MAKE IT COUNT! Be consistent. If you work out once a week it will do nothing, but make you sore and piss you off. Three times a week should be your minimum for better health!
4. Take baby steps with exercise! Don't jump in full force if it has been awhile since you have trained.
5. Enlist a friend that will SHOW UP! I know that Deana will come and run with me no matter what! Be accountable to them and them to you!
6. Try it for 21 days...it works with exercise as well.
7. Modify as you go...it works with exercise as well.
8. Be prepared...it works with exercise as well.

There you have it! As I stated before, I only know what works for me and this works for me! I don't take any magic pills or do a whole lot of 5 hour work-outs to maintain the weight loss. I know that the only person or thing that can take this weight loss away from me is ME! If I screw this up it is my own fault. I follow the above ideas and it works for me! I hope this helps!

Show up and make it count!