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.
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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?

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, 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. :)

Less Stress Equals Greater Success

For most of us when we think about weight loss it can be stressful.  I've been trying to find ways to make it less stressful. 

Ordering the Lipo-3 Diet is an amazing way to take the stress out of giving yourself a jump start.  All you have to do is set aside three days, and on each day, open a new package. No shopping – no cooking – no washing dishes – no thinking - no stress!  It comes with an all natural spray that is an appetite suppressant.


10 Evidence-Based Health Benefits of Fasting

    1. Changes The Function of Cells, Genes and Hormones
    2. Can Help You Lose Weight and Belly Fat
    3. Can Reduce Insulin Resistance, Lowering Your Risk of Type 2 Diabetes
    4. Can Reduce Oxidative Stress and Inflammation in the Body
    5. May be Beneficial For Heart Health
    6. Induces Various Cellular Repair Processes
    7. May Help Prevent Cancer
    8. Is Good For Your Brain
    9. May Help Prevent Alzheimer’s Disease
    10. May Extend Your Lifespan, Helping You Live Longer

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Another way to reduce stress is meditating.  I find it a terrific way to slow down and make better choices.

   1. Lower blood pressure
   2. Improved blood circulation
   3. Lower heart rate
   4. Less perspiration
   5. Slower respiratory rate
   6. Less anxiety
   7. Lower blood cortisol levels
   8. More feelings of well-being
   9.  Less stress
   10.  Deeper relaxation

Exercise is also great stress buster.

Finding a buddy who gets you can be wonderful.

Make your journey a pleasant place to be and you'll succeed that much faster. :)

Staying Satisfyied Longer - the Avocado

My latest passion is eating avocado's. 

I can't imagine anyone going to the grocery and thinking wow, those avocados are really tempting me.  They really aren't very attractive looking and they don't have a wonderful aroma to draw you in.  So, why should eat avocados?  Why am I eating avocados?  They are luxurious.

Yes, I said it.  I threw it out there.  Avocado's are sumptuous and creamy.  You feel almost decadent when eating one.  Slice the avocado in half and fill the center up with tuna that is dressed with finely chopped onions and celery, sprinkled with a little pear infused vinegar and voila!  With each forkful of tuna you'll be adding some of that creaminess.  I am going to warn you, you're going to be worried that it won't be enough.  After all how is that tiny 1/2 with some tuna on it going to satisfy you for the afternoon.  I don't know but it did.  I was good for hours. 

The only down side I can think of is that I really had to slow down and enjoy it because it was over pretty quick.  Yet, it was so easy to slow down.  I liked playing with the fork to insure that I scooped up enough avocado with my tuna.  Next time, I'm definitely going to chop up some tomato and sprinkle that on top.  This morning I had 2 hard boiled eggs and a slice of toast with 1/4 of a regular sized avocado sliced on it and then smushed (my technical term).  I should have weighed it.  I just read that 1 ounce of avocado is about 50 calories.  Now, I'm going to have to weigh my portions so I can judge how many calories I'm eating. 

Avocados are full of nutrition and healthy fat.  Knowing what I do now, I can't imagine dieting and not making avocados an important part of my meals.  I do like guacamole but I really don't want to eat it every day.  Then what are you going to use to dip into the guacamole...slippery slope if you are going to start using chips. 

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My brother eats an entire avocado every afternoon.  He just scoops it out and eats it as is. luxurious as I think avocado's are I'm not sure that would work for me.  My idea with the tuna worked out great, and today as I mentioned I substituted butter for the avocado.  I've also used it as a substitute for mayo on a turkey sandwich and I have a recipe somewhere using mashed avocado with dijon mustard as a replacement of mayo in egg salad.  That was pretty good too, but I didn't put the egg salad on a sandwich I used it on wasa bread and it was more like eating crackers with egg salad.   I also saw chicken salad with avocado cubed and sprinkled over it that looked tempting and of course just on your regular salad.  Either way I really did find it to be a satisfying fruit that was full of nutrition.  Keep an eye on those portions because the calories add up quick. 

If you eat an avocado a day for a month this is what happens to your body - video

If you have any other ways of eating avocados or something you'd like to add please feel free to leave your comments by clicking on the title of this blog. 

~ Mona

15 Day Step Challenge - Starts April 15th and goes until April 30th

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I know it seems almost too easy but walking is a great way to slim down. You can add intervals to amp it up or you can just go for a brisk walk. You can walk in place during commercials or dance around the house while making beds. You can even go for a stroll after dinner. You can do it almost anywhere and for any amount of time. It's free!

Join our 15 DAY STEP CHALLENGE - starts on April 15th and goes until April 30th

The idea is to find out how many steps you normally take and then add 500 steps to each day for a week. If you feel like you can, add another 500 the following week...eventually aiming for 10,000 steps a day...but we are all unique so whatever works for you is great.

Would you like some extra motivation? Leslie Sansone has a slew of walking DVD's that are very inspiring.  I do her DVD's from time to time but I also remember her moves and then with my favorite TV show on, I just have at it. :)

Walking like swimming is a full body exercise.You use your arms, abs, legs it just works it all. When walking outside make sure you loosen up that neck sure to take in the world around you. Breath deep and feel alive!

People commonly take between 2,000 and 2,500 walking steps per mile. A total of 10,000 steps equals 4 to 5 miles. But the number of steps per mile varies from person to person and depends on your stride length. Measuring your stride length will give you a much more accurate number for your personal steps per mile.

Option 1: Count the Mile Out

1. Measure Your Steps
Measure how many feet it takes you to walk 10 steps. Walk at a normal pace to get the most accurate number for how you usually walk.

2. Find Your Average Stride Length
Divide the distance it took you to walk those steps by 10. (Distance/10 = Average Stride Length in Feet.)

3. Find How Many Steps You Walk in a Mile
Since there are 5,280 feet per mile, divide 5,280 by your average stride length in feet. (5,280/Average Stride Length in Feet = Your Number of Steps Per Mile.)

Option 2: Use the Mile Formula

This method may not be as accurate as measuring your exact steps. I’ll use my height as an example.

1. Convert Your Height to Inches
There are 12 inches in a foot. I’m 5’3”, so that’s 63 inches tall. (5 feet x 12 inches + 3 inches = 63 inches.)

2. Find Your Average Stride Length
Multiply your height in inches by 0.413. This is a predetermined number that figures out average stride length. Then convert your stride length back to feet for the next step. (63 inches x 0.413 = 26.019 inches per stride. 26.019 inches/12 inches per foot = 2.16825 feet per stride.)

3. Find How Many Steps You Walk in a Mile
Divide 5,280 by your average stride length in feet. (5,280/2.16825 feet = 2,435 steps per mile.)
Remember, stride length changes based on speed, but both of these ways provide approximate calculations to help you figure out the number of steps you take in a mile. But no matter how you calculate it, there’s one more thing to do after you figure out how many steps you take in a mile…

4. Get Walking!
Walking is a great way to keep your body moving, whether you do it between classes, around the office, or by running errands. Set a goal to walk a certain number of steps each day. You might be surprised at how easily they add up!

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The Best Diet

If you are anything like me you've searched high and low for the best diet possible.  It should be healthy and easy.  It shouldn't cost you a fortune or make you feel deprived, though you could probably do anything short term if you had to because you absolutely want to lose this weight. I believe every overweight person thinks that.  The problem is doing what you have to and not losing all your weight in a week.  Now, you're talking about long term dieting and that's a whole other ball game.

I know you've read that losing weight is really 80% diet.  Yet, exercise cannot be left out of the equation.  I had to bring up exercise.  All of the best diets have that little section in the back that is easy to miss the first time you browsed through the book yet it seems to be an integral part of the diet.  I can't understand why I've missed it so many times.  No matter, they mostly say the same thing.  Strength training with light weights and give you several exercises that you need to do 3x a week.   Couple that with 30 mins of walking and you're good.   In the event that you are losing weight you really need to's just one of those little facts.   

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Let's get back to the diet.  Again....this is something they all have in common.  Drink water.  The amount is varying but the idea is plenty.  Here's another fact you can't over look, you're body works better when it's hydrated.  You're not being told to drink water because it's a punishment, it's because you want your body working at it's peak efficiency for your health and to get rid of all that fat you are losing from the best diet and your exercise that you just have to do.

The best diet will also remind you to not over eat.  If you looked at this month's video of the's on the home page.  What do you mean you haven't looked?  Ok, it's the beginning of the month...I'll cut you some slack.  Deepak Chopra is there telling you to not over eat.  Put your hand on your stomach (why does it work better by putting your hand there?  I don't know but it does.) and think are you really hungry?  I'm not saying starve but really you don't pick every morsel off of the plate either.   I was at dinner the other evening with someone who I knew was overeating....they just had to be full.  I refer back to the video of the month when Deepak Chopra shows you two cupped hands and says that how much food you should eat at a sitting.   So finally I asked the person why they kept eating.  They answered that it tastes so good.  My reply of course was to ask for a to go container.  Make it tomorrow's lunch or your mid afternoon snack or rethink it and toss it but either way stop eating.  My husbands grandfather was a very together guy.  I remember helping my mother in law clear the table and I asked him if he was done with his plate and he said to me, "Of course I am, I took what I should have and now I'm done."  At the time I thought that was a weird answer but now I get it. 

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So let's recap:
  • Exercise 3x a week strength and shoot for 30 mins a day walking
  • Drink plenty of water.
  • Don't over eat.  Get in touch with your hunger.

We're doing pretty good so far.

Here's the tricky part...what should we eat?

You already know that part.  Eat vegetables and fruits.  Lean sources of protein and healthy fats.  Whole grains like couscous and barely.  Brown rice instead of white.  The perfect diet is the one you can stick to.  I can give you a list of all the foods you shouldn't eat and every time you eat one of them you are going to feel like you failed.  That's not helpful at all. 

I hope you don't feel too disappointed.  I wanted you to feel empowered.  You're smart and you know what you should and shouldn't be eating.  You know what you should be doing. 

We are here to support you in whatever diet or health choices you make for yourself.  No one knows you better than you. 
Recap: The Best Diet is the one you will stick to. :)


Eating and Pregnancy

I'm already overweight and now I'm pregnant!

Congratulations!!!  If this is your first time hold on, you're in for an amazing experience, if this is not your first rodeo this will still be an amazing experience but you'll have an idea what's around a few bends. :)

Your weight matters

Don't tell yourself that you're pregnant so your weight no longer matters.  Don't think being pregnant gives you permission to gain a ton of weight and eat whatever you want.  Your weight does matter to you and your baby.

You need to discuss how you feel with your healthcare provider.  There is no reason why you can't manage your weight with medical supervision.  Your doctor will know how to best advise you.  It's been my experience that searching the web gave me more good questions than correct answers.   On your next visit pull out that list of questions and I'm sure your doctor will be happy to take the time to answer them.

What to eat

Almost all pregnant women need to get more protein, more of certain vitamins and minerals (such as folic acid and iron), and more calories (for energy). If there's room for improvement in your diet, eating highly nutritious meals is one of the best things you can do for your baby's health.  But eating better doesn't mean eating a lot.

Skip unsafe foods

Some foods can be dangerous when you're pregnant. Steer clear of these foods:

Raw seafood (such as oysters or uncooked sushi)
Unpasteurized milk (and cheese made from unpasteurized milk)
Soft cheese (such as Brie or Camembert)
Mexican cheese (like queso blanco and panela)
Raw or undercooked meat and poultry
All of these are possible sources of bacteria that can be harmful to an unborn child.

Say no to alchohol
Limit caffeine
Go easy on fish
Take a prenatal vitamin
Ask your doctor about other vitamins

Don't forget to exercise!

Shoot for 30 mins a day.

If you're a newcomer to exercise, start with pregnancy exercise for beginners.  You can enjoy low-impact exercise such as walking, swimming and prenatal yoga.  Never start an exercise regime without speaking to your doctor first.


To Diet or Not To Diet

To deny myself foods that are high in fat, calories and chemicals or to eat whole foods that are minimally processed.  Oh, what should I do? It seems like this is going to be a no brainer.   Before you tell me that a diet is referring to the way we eat rather than restricting yourself....I agree to disagree on this.  Anyone who has been attempting to lose weight for any given period of time knows exactly what they mean when they say they're on a diet.

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A diet means you will have a really, really thin piece of cake and you'll skip the whipped cream.  A diet means when you get to the restaurant you are going to ask them to not bring that steaming fresh hunk of bread that is just waiting to be slathered with butter.   There is also a difference in a diet where you want to lose 5 lbs or 50 lbs.  Since I'm laying it all out there there is also a difference in a diet when you're 20 and when your 50.  That's just a fact and you can deny it all you want but it's just the way it is.  Did you see the movie Freaky Friday where Jamie Curtis switches bodies with her daughter and her daughter eats french fries while in her mom's body.  Her mom exclaims I haven't had french fries in 15 yrs.  Darn right!  As we age we have less muscle and a slower metabolism.  Which means that those 5 lbs you wanted to lose when you were 20 and slipped off after a week or two of skipping out on the chips is not going to be the same 5 lbs you lose when you're 50 and haven't had a french fry in 15 yrs.  :)  Diet comes with sacrifice. 

I've come to my conclusion.... drum roll please.....

I am going to eat well.  but less.  and I'm going to journal my food.  Yes...I know I am always saying how great it is to journal.  It is great and there are studies that back it up but I've been journal resistant for awhile.  I know it's the right way to go.  Feel free to call me out.  Ask me...."Hey, many calories today?"  :)  I know what my downfall's the same day when I can't figure out how many calories were in a certain meal.  That's it...I don't know, forget it, why bother, now I won't know my daily total is... that's how it goes.  But not this time.  I'm sticking with it through thick and thin! Are you with me? Will we be dieting together? 

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I know what to eat, just like all of you do too.   Maybe we should just call it the WeightLossBuddy Diet.  It's the one where we make healthy choices and keep at so we can compare notes with our buddies when we pop on line.  Just imagine how good we can feel about ourselves.

Do any of you find that you tend to eat like it's your last meal?  I don't know when I started doing that but I did.  Not all that long ago, a friend of mine had called me up to see if I wanted to run a few errands with her and I told her, "ok, but I need to eat something first."  Then when I hung up I thought...why?  I'll be home shortly, it's not as if I'm going through the amazon rain forest and I have no idea when my next meal will be.  It's funny how our thoughts become who we are.  Dr. Wayne Dyer had written a book called Change Your Thoughts, Change Your Life.  It wasn't really about food but that title had me thinking.  If we could change how we think about food it would be life changing for so many of us dieters.

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I'll leave you with those thoughts and I hope you'll comment and tell me what you think.  Do you diet? 

Your Buddy,