How to Add a Profile Picture



Welcome to WLB!  You may want to change or add a new profile picture.  If you are working from your p.c. or lap top follow these steps.

1. After you first log on you'll see the page has 3 tabs.  Trending, Following and Me.  Click on  the Me tab. 

2. You'll see your current profile picture or the default buddies in the upper left hand side of the page.  On that picture in the lower left hand side is a little box.  Click on that.

3. Browse, opens a window, you choose the picture file, click open and then when the window closes click upload.

4. At this time, you are brought back to the trending wall. 

Going forward that will be addressed but for now, you have to click back to the Me tab and click on the small icon once again.  This time you will see the new picture.  Hover your cursor over the picture and when you see the little circle click on it so it's filled.  Your picture will now be updated. :)

If you have any questions please don't hesitate to message me..

The KonMari Method and You


Have you heard of Maria Kondo?  Her books and her 8 part netflix series is a huge hit. I fell in love with Maria just like everyone else did.  Her approach is simple and to the point, does this item spark joy in you. 

The question is, can I bring that approach into my diet?  Her gentleness that seems to look at everything with respect is beautiful and it would be amazing if I could bring that into my kitchen and my thought process.  The KonMari method is a system of simplifying and organizing your home by getting rid of what does not bring joy into your life.

Her method has a mystical or spiritual component. Kondo believes not only that decluttering can change your life, but that it can result in clearer skin or weight loss. She also says items you are discarding should be “launched” on a “new journey” with a parting ceremony, and that you should “carry on a dialogue with your home while tidying.”

Before you start laughing and thinking that food does bring joy into your life we both know that it's true but excess food does not. Her book is on my wish list and I'm looking forward to seeing if I can incorporate that into my way of eating.

I'm going to start with my pantry the next time I have a few days of free time.  In the meanwhile I may pick up a few containers and maybe some pretty shelf paper.  You know, something that brings me joy. :)

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What are your thoughts on it?
:) Mona

SLOW DOWN


I realize that seems like the exact opposite thing you want to do but it's the best advice I can give anyone about losing weight.  Let's break it down and you'll see what I mean.

1.  When you perform your strength training you want to concentrate on the muscle that's working.  Let's use a bicep curl for an example.  Your elbow is usually braced, you are focused on that muscle and you want to lift in a smooth movement pause for a moment and then lower slowly.  Be in control.  Any trainer worth their salt will tell you to be in control of your movements.

Yoga is the same way....focus on the breath and let each movement be in control.  No, jerking your body this way and that.

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S..L..O..W..

2.  Eating, should be done slowly.  Chew each bite, enjoy each bite, savor each bite and remember it takes 20 minutes for your belly to tell your brain it's full.  Have you ever noticed how enjoyable those meals are that you linger over?  Enjoy a glass of wine with your dinner, linger, pick at the salad and be satisfied. 

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The other day I was at the mall, rushing about with my to do list in hand.  I had 2 more stops before going home.  One was the book store and the other was the grocery store.  When I got to the book store it was busy and I was hungry.  I went to the little area where they have coffee and purchased a latte and a yogurt.  I found a spot and of course it was right next to the guy who was hacking away....nope, I don't think so.  I found another spot.  Broke out my cell phone and browsed through a few apps while sipping at the coffee.  After a little while I put the phone away and ate my yogurt.  I was able to see the tables filled with books from various genre's.  I breathed and enjoyed my coffee.  When I was done I found a few books I wanted.  I took my time.  I made sure that I relaxed and it became a pleasant experience rather than gulping down the coffee, grabbing something to eat and rushing around the store.  I also wasn't hungry.  Which is really important.  Being hungry leads to making bad decisions.

That's my catch phrase of the season - slow down and enjoy every moment!

I hope you are all enjoying our final month of 2018.  End your year on a high note.  Don't throw caution to the wind after working all year for your goals.  Even if you a little short of your exact goal look at how much you've accomplished.  Celebrate this years success'.

Portion Control

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I believe that as dieters the biggest hurdle we face is portion control.  It doesn't make it easier that so many diets have various ways of counting portions.  Personally, I find it exhausting at times. 

If you are just starting out or just want a boost from time to time I can't think of an easier option than the 3 Day Fast Start Diet .  Your food is provided for you in preportioned packages.  Easy Peasy.

Counting Calories - another easy peasy thing.  Of course, if you throw me a question like how many calories in grandma's lasagna I'm really not going to know for sure.  After all, did she get her pork sausage for the sauce from Mikey's or Joe's?  Just kidding...mostly.  They have food apps that allow you to put in your ingredients, divide by portions and there you go.  Everything packaged has a calorie count per portion size and if it doesn't then it's made by mother nature and you can get it a best guesstimate which should come close enough.  I've been using Myfitnesspal but there are many good ones out there, try a few and stick with the one you like.

Counting portions - and you're not sure what 3 ounces of steak is?  Buy a scale.  They really aren't that expensive and you can find them almost everywhere.  After you measure enough times you'll get an idea of what 3 ounces of potato, or steak, or fish looks like.  Just when you think you no longer need the scale I'm going to tell you to use the scale because most of us tend to under guess than over guess and we end up cheating ourselves out of food.  When you're eating out chances are you won't  be pulling out your handy dandy trusty scale.  That's ok.  Here is where you get to use your judgement.  If half of your plate is covered in chicken breast chances are it's more than a portion.  Divide your plate in 1/2 and bring the rest home.  Or better yet...share with a friend.  You may have to pay for an extra plate but you'll save on the over all bill.
Now, we'll address what feels like the impossible.  Most diets will give you a key...they'll tell you what size or weight is worth a dairy, a protein, a fat, etc.  Write out a few of the foods you mostly eat and leave a piece of paper as a book mark in that spot of the book and you'll be good to go.  The more you reference it the more you'll know it.

In the beginning keep your meals simple.  You're food recipes simple.  After you feel like you have a handle on it you can test yourself with some combo foods.

Most diets don't worry too much if you go over on vegetables.  Fruits have more sugar and they're most likely more limited.  As you lose you'll have to adjust you're amount of portions.  You might have to get a little stricter with yourself, but it will be worth it.  You're cultivating a life long eating pattern.  You want to make sure you're still showing a downward trend and once you reach your goal it's all about maintenance.

You thought this was going to be your usual it should look like a deck of cards blog, didn't you? :)  I don't want you eating a deck of cards...I want you to eat something that you love and is satisfying.  I want you to eat and feel like wow I ate well today.  You should look forward to colors and textures.  Embrace you're portion control and feel good about it.

  
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Portions really count.  Don't let it overwhelm you.  You got this! :)

Your buddy and cheerleader,
Mona

Belly Fat

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Let's talk about belly fat today.  I think it's a concern to most of us....our clothes fit better and who doesn't enjoy turning sideways in a mirror and seeing a slimmed down version of ourselves.  There's a lot of information out there about belly flat so let's dive right in and see if I can't find something that you'll find beneficial.

First, you have to know that we can't choose where the weight comes from first.  You may think there isn't much point of doing ab exercises since you can't trim down your waist but what you are doing is making your ab muscles beneath the flab tighter and stronger.  As the weight starts coming off you'll be revealing the toned abs underneath.  Also, working out your abs helps protect your back as you do various exercises.  It is nice to note that most people usually lose from the mid section first but that's not to say you'll have this flat belly while the rest of your is still overweight.

Belly fat is more dangerous than other fat.  Being over weight really isn't ok whether it's on your hips, butt or abs but carrying around a lot of belly fat is worse than carrying it around in other places.  It's the whole pear vs apple shape and apples aren't the winners here.  Belly fat also known as Visceral fat wraps itself around your organs and is associated with inflammation, cardiovascular disease, diabetes and more.  Basically, we need to get rid of it.  If you want a concrete number to focus on here you go...rule of thumb, women should have a waist that measure's 35 inches (88.9 cm) or under and men 40 inches (101.6 cm) or under.

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I didn't mean to bum you out but you should know.  Now let's focus on what we can do about it.

To lose weight you most likely have to reduce the amount of calories you eat.  If you are already eating next to nothing and you are not able to lose weight checking in with your Dr. isn't a bad idea.  There could be other reasons such as a sluggish thyroid.  Let's go under the assumption that everything is just hunky dory.  Keep a food journal....write down everything for a week and see if you're being honest with yourself.  I love sweetened tea.  I used to have 2 tsps in each cup....yes, at one time they were even rounded tsps but...now I have 1 level tsp sometimes even a little less and I don't drink as much tea.  When I first started counting calories I was shocked that I was drinking that many calories in my tea.  So, let's pay attention to what's really going in and not what we perceive we're eating.

I'm a little confused by the whole gluten, grain, bread thing.  What I do know is that the other day I was feeling bloated and out of sorts so I drank plenty of water and avoided all grains for a couple of days.  I lost 3 lbs.  Losing the grains seemed like a smart idea and I fell pretty good about it.  I'm stuck in a place where I have too many items to just toss out so as we're gradually eat our way through some of the grains I have. (I recently made a huge pot of my favorite beef barely soup and froze most of it.) 

As we get older we lose muscle mass, less muscle means you're burning less calories so you either have to work out to maintain / build more muscle or you need to do some cardiovascular exercise to burn off more calories.  Exercise can not undo an awful diet.  Keep a food journal! 

Drink water.  Staying hydrated is one of the best things you can do for yourself regardless of whatever else you may do....drink you're water.  A rule of thumb is 1/2 your body weight but always pay attention to how you feel and your urine color.  Yep, I said...look at the color of your urine.  It should look like pale lemonade. 

That's where I'm at, how about you?  Do you have questions about belly fat?  Are you doing your best to lose it?  How's it working for you?  :)  Feel free to leave comments below. 

Have an awesome day,
Mona





sources:
https://www.uhc.com/health-and-wellness/nutrition/real-truth-about-belly-fat
https://www.verywellfit.com/facts-and-myths-about-belly-fat-3496261

Eating Clean

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Eating clean.  For the longest time that phrase has just annoyed me.  I suppose what bothered me the most was the inference that if you don't eat clean you are eating dirty. 

I walked into the health food store and there is one of the managers who is looking as slender as always and I ask her, "How do you do it?"  She proudly replies, "I eat clean.  Always."  Yesterday I saw the PA (Physician's Assistant) that checks in on my dad and she looked fabulous!  I tell her she looks terrific and asked her if she lost weight?  She also replies proudly, "Yes, I did!"  Of course I have to ask, "How did you do it?" Her answer comes as no surprise, "I eat clean, I cook instead of eating out and I eat lots of vegetables and fruits, lean sources of protein.  I follow an anti inflammatory diet." 
Here are some of the things I've read about eating clean.  Minimally processed, as natural as possible, no added sugar of any source, whole foods...for example eat an orange not just drink orange juice. 

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Here are a few other things I've heard about eating clean, "I no longer count calories.  I hardly exercised but now that I feel better and lost some weight I've started exercising.  My skin cleared up.  I feel less depressed.  I sleep better."

You just know I had to research all of these things.  It's easy to find yourself on a vegetarian site when searching for clean eating.  I really believe we should all add more vegetables and fruits into our diet.  As your average American comes no where close to what we should be eating but we do not have to be a vegetarians to eat clean.   If you choose to do so that's fine, just check with your Dr and make sure you're getting all the nutrition you need.

I started to order cold cuts from the deli counter and noticed a fresh food station was added to the store...I ended up forgetting about the processed meat and picked up the freshly made chicken salad.  I didn't make the chicken salad but someone did so it counts!  We have to start somewhere.  I have to start somewhere.  I'm never going to be that person that whips up their own mayonnaise but I can be that person that makes there own chicken salad. 

As I added items to my cart there were more fresh items and nothing in boxes.  The frozen aisle is always a challenge for me.  Items of convenience promising one fresh taste and no preservatives call to me.  I stayed strong as I passed the Lean Cuisines.  I did pick up 2 packages of riced cauliflower.  One package was cauliflower and sweet potatoes, oh that was so good the other night.  I sauteed it in a little butter with salt and pepper.  The 2nd package was riced cauliflower which is meant to be more of a take on risotto with pieces of asparagus and mushrooms.  I don't think I'll be adding Parmesan cheese and cream but I'm sure I'll think of a way to fix it up. 

As I stood on the check out line I proudly looked over my cart and thought cleaner.  That's a start. 

Regain Your Weight Loss Mojo


When I lose my motivation for sticking with my weight loss plan I always feel like it's just me.  I notice everyone who is still sticking with it and making great strides towards their goals.  How can I get my groove back?  Here are a few suggestions that have worked for me:

Redefine your goals

Before you're fast to write this suggestion off take a few minutes to think about it.  Do your original goals still fit?  Are your goals still realistic?  When it comes to weight loss I don't think the goal that you will lose 50 lbs when you know your happy weight is losing 30 lbs will work.  That's just setting yourself up to fail.  Make your goal 30 lbs and then...when you reach your goal you can always reevaluate.

A study using data from several weight loss centers found that women who expected to lose the most weight were the most likely to drop out of the program.

Just a moderate amount of weight loss of 5–10% can have a major impact on your health.

Focus on your smaller goals

Give yourself a goal that will help you get to your end goal.  I'm going to walk up and down the driveway 4 times today.  It's something you can do, it's something you can define and it's something that you can easily keep track of. 
Stretch it and make it that you will walk the driveway 3x this week. 

Keep track...add a place to your food journal where you can keep track of it.

SMART goals are specific, measurable, achievable, realistic and time based. 

Goals do not have to just do with activity they can also revolve around diet.  8 glasses of water or 3 servings of vegetables daily.

By having smaller achievable goals they will help you stay focused, positive and most of all motivated.


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Think and speak positively

You know that moment when you look in the mirror and feel so disgusted that you wonder what the point is anyway....not allowed.  Pffft...just walk away.  That's just self defeating nonsense.  You are awesome and beautiful and you are going to be even more awesome and if you can imagine even more beautiful (or handsome. :)).  Don't speak negatively about yourself.  You would never speak that way to your friend...You would say something like, "You had a rough week, let it go and be nice to yourself.  Next week is a new start, come on lets plan a few days menu together." Be your own best friend. 

Find Social Support

Having strong social support will help hold you accountable and keep you motivated to lose weight. 
Be nice to yourself now

You want to feel good about yourself now.  Make sure you have a couple of outfits that fit and you feel great in.  You didn't gain this weight over night and your not going to lose it over night but you still deserve to be happy and feel good about yourself. 

You may slip up, if you do...move on from there.  Had a bad lunch, make dinner amazing.  Didn't lose anything this week...stick with it!  Tweak it until you found the perfect formula for you.
~Mona
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Inspiration



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Inspiration.  Today I am feeling very inspired by a young woman I met yesterday.  She was so full of energy and direction.  She is ambitious, hard working and ethical.  She clearly has won my respect and I felt inspired by her. 

As I was starting my day I was thinking of what I needed to accomplish and I couldn't help but think of this young lady. I thought of all this time and energy I'm spending on thinking about how I don't really want to do this or how am I going to accomplish that and it really is just dilly dallying around.  I know what I want and need to do.

1. I want to go on my mat and set my intention for today.  I want to stretch, and then get in some pilates.  I also have only 2 days left to my dumbbell challenge and I really want to complete it regardless of how long it's taken me to do the 30 days. (that's how long the challenge was for).

2.  I have some errands to run and bills to be paid.

3.  I'm expecting a house guest next weekend and I want to get the linens ready during the week so I won't have to rush around as the weekend approaches. 

4.  I also wanted some down time for myself.  I wanted to prepare dinner early and then just heat it up later. 
There is really no reason why I can't do most if not all of those things I just have to go do them. :)

How about you, do you have a to do list and where are you on that list?  It may seem that I'm at the end of my list but that's
not true.  Taking care of all the things that I need to will be great.  I'll feel productive and accomplished.  Remember Nike's logo....just do it!

What inspires you?

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Portion Control




Portion Control - I can hear you groaning from here.  I know you are sick of hearing about it but the truth is exercising portion control works! 

I realize there are many times when whipping out your measuring spoons is just not realistic but there are also many times when you can.  It's easy to get lazy and start eyeballing things.  Here's an eye opening fact, most of the time we under judge and end up less then we meant to.

I'm not going to say there isn't value in the many visual charts around but nothing is as good as measuring.  It's not as difficult as you think and after awhile it just becomes second nature. 


Most of us have a set of measuring spoons, measuring cups and a scale and if you don't it's time to treat yourself.  There is such a huge variety at a reasonable prices available.  Make it colorful, make it fun!  You'll be surprised at how much one tablespoon of salad dressing really is. 


At first you're going to look at your well measured out plate and think there is no way you'll be satisfied.  I promise after awhile you will be surprised at how easily satisfied you'll be and how good you're going to feel.  Over eating makes you feel bloated and  huge.  Isn't that feeling when you stand up just awful?  You can't wait to go sit down somewhere...and then comes the inevitable opening of the top button.  That just makes you feel disappointed in yourself.  That's not what we want.  We want our meals to be a positive experience.  We want to feel good about ourselves and to be able to enjoy our meal.  That's how it is suppose to be.  I'm telling you this is a great way to feel in control and better about yourself.

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Eat variety and eat well.  Start off with a salad or a healthy appetizer and by the time you get to your entree you're going to feel like you ate a well rounded meal.  Who knows you might even be able to squeeze in a desert here and there. 

This is doable and I hope you give it a try. :)


What's Your Best Weight Loss Tip?

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What is your best tip?

WeightLossBuddy is all about support and not having to go this journey alone.  Along the way we've all come up with a few tips and tricks.  We have an ebook found on our diet page that you can upload filled with them!
I thought we could add to that...

Most of us have found at least one super easy recipe,  a favorite snack or a work out program that has had a huge impact on your life.  Let's share with each other! :)

My favorie snack is a brown rice cake with 1 tbsp of almond butter and 1/4 tsp of honey drizzled across the top.  It's so satisfying!

My favorite salad dressing is Makato's Honey Ginger Dressing. It's 80 calories for 2 tablespoons but it's so good!  I use it sparingly and it's worth those calories.  When I'm in the mood for something creamy Bolthouse Farms is the way I go.  Cilantro Avocado is yummy used as a dressing or a dip.  40 Calories and 3.5 grams of total fat. 

I don't currently have a favorite easy recipe.  I do have a favorite easy cheat and that is rotisserie chicken.  So many local places have an organic rotisserie chicken available and that's what I opt for.  One night is dinner and the leftovers become lunches. 

We have a Lucky's near us and they have a slice of salmon on top of a salad that is just delicious.  Unfortunately, I don't have the calorie count on me but it's not bad considering...

Water, water, water....how much water should you drink?  You know what makes you feel best.  Shoot for 1/2 your body weight in ounces and use common sense.  If you feel like your sloshing around and have to run to every bathroom in sight...feel free to ease up.  Also, start off slow.  Your body needs to work up to it.  Remember that your body needs to be properly hyrdrated to function well.   Sometimes it's difficult to motivate yourself but if you're having any issues drop me a message.  We can be water buddies! :)

A few off the wall tips I've recently come across. 
sniff peppermint
sniff grapefruit
paint your walls blue


Now, how about you share some of your top tips. :)


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