Tag Archive for 'weight loss'

Which Dieter Are You?

Published on May 2, 2011 in General. 0 Comments

While we think we can only have dysfunctional relationships with people, we can have them with food too. See if you fit into any of these dieting profiles to identify where you are…and how you can free yourself from a lifetime of dieting.

1. The Serial Dieter-For you, dieting is a lifestyle. You’ve been watching your intake, counting calories and consumed with your food intake for so long you couldn’t image life any other way. For you, food is the enemy, it can’t be trusted, it wreaks havoc on your body and your mind…it’s also an exhausting and frustrating way to live.

The solution- a great place to start is by getting in touch with your hunger versus eating due to appetite. With hunger, your body is telling you it needs to be fed as opposed to the clock, the size of the plate, the smell of something delicious or the commercial you just saw on TV. With appetite, the “need” for food is triggered by a thought, feeling or emotion and you’ll crave something specific. With hunger, you may feel dizzy, lightheaded, your stomach will rumble and just about any food will do. Knowing the difference, responding to hunger and finding an alternative to eating due to appetite is your first step to ending the “serial dieting” lifestyle.

2. The Grazer-Afraid to sit down to a regular meal, you choose to “pick” all day. Unfortunately, this strategy leaves you eating constantly, with no sense of satiety, satisfaction or completion. There’s no beginning and no end to a meal so you don’t know when to stop. Even if your choices are healthy, without a system to measure your intake you may be taking in way more than what your body actually needs.

The solution-For you, a non-negotiable rule may work like “I will eat every morsel of food sitting down.” This way, you can still have 3 meals along with an afternoon snack and evening dessert but you’ll be much more mindful of what you’re consuming. Individual portion sized snacks and desserts will also help you stay in control of how much you’re taking in.

3. The Carb Loader-You’re still hanging onto the idea that any type of fat is the enemy. As a result, you’re taking in way too many calories in the form of carbohydrates, which leaves you constantly hungry, encourages binge eating and mood instability, while contributing to excess weight along with many chronic illnesses and conditions.

The solution-With the simple solution of always pairing any portion controlled serving of carbohydrate with a form of quality protein (ex: apple with peanut butter, whole grain crackers with light cheese) you’ll be much more satisfied with less. That feeling of satiety will prevent the need for “carb hopping” where you have some crackers, then cookies, pretzels, dry cereal…you get the idea.

4. The Extremist-You’re either on or off, good or bad or all or nothing at any given time. Because of this, you have a “diet mentality” which has you believing that the only way to get to and maintain a healthy weight is through extreme deprivation. Unfortunately, dieting leads to bingeing because of the deprivation it brings so when you can’t take any more dry, grilled, plain chicken and broccoli, you go crazy and head right back to what you were eating which caused the weight gain in the first place.

The solution- Find a middle ground. You’ve spent years (maybe decades) living this way and it’s chipping away at your waistline as well as your health, confidence and self-esteem. For you, the 80/20 rule may work where you’re eating healthfully 80% of the time leaving the other 20% for snacks, treats and indulgences. Planning for these treats gets you off the diet rollercoaster because you’ve eliminated the need to get to the finish line…only to go crazy once you get there.

5. The Latest Craze Dieter-The minute someone tells you about the newest diet craze…you’re on it. In your dieting history, you’ve eliminated complete food groups, lived on close to single ingredients, had to create some crazy concoctions and had to deal with some really unpleasant side effects in the process. You’ve tried it all and at this point, you can unofficially be a professional diet reviewer…although you’d rather not because you’re still struggling with the same weight issues you’ve been battling for years.

The solution- Get your power back. You’re so used to giving your power away because you assume everyone knows better than you. That’s simply not true. Knowing what’s best for you is where lasting change happens so while it’s wise to get educated on what healthy eating really entails, tune into what can work best for you while tuning into what makes your body thrive.

6. The Guilt Tripper- For you, every sweet, treat or food choice you feel is unhealthy is eaten with a side of guilt. Because of that, there’s no satisfaction when eating which leads you to feel continuously frustrated, aggravated, guilty and filled with shame when it comes to food. Things like “I’m so bad,” “ I can’t believe I just ate that,” and “No wonder I’m so fat” constantly play in a never-ending negative tape loop in your head.

The solution-By giving yourself permission to indulge now and then, you’ve eliminated the need to feel guilty about it. For you, preplanning your indulgences and making the commitment to enjoy them thoroughly will reduce the amount of indulgences you have while truly allowing you to enjoy the food…and then move on.

A healthy relationship with food starts by identifying where you are now so you know what needs to be changed. You can have a have your cake and eat it too…as long as it’s carefully planned, enjoyed and accounted for.

Comment and share!
Debi Silber, “The Mojo Coach”
www.TheMojoCoach.com

7 Steps to Get Back on Track After An Unhealthy Eating Slip

Published on April 27, 2011 in General. 0 Comments

So you’re eating better, you’re more active and making a conscious effort to live a healthier lifestyle. Then something happens which sends you right to the refrigerator and right back into those old, unhealthy habits. How can you prevent a lapse from turning into a relapse…then a collapse? Here are a few tips:

1. Stop. Contain the binge to the time period when you originally overate and make a rule that once the lapse is over, it’s over. Forget “may as well” type of thinking which goes like this: “I ate all of that so I may as well keep going and start again tomorrow” or “I can’t believe I did that, may as well forget the whole thing because it’s just too hard.” That’s like saying “I gained a half of a pound so I may as well gain back the 20 pounds I lost.” Does this make any sense? Contain it to the meal, the activity, the room you were in, etc. and just stop.

2. Learn-Learn why the lapse happened. Did you wait too long between meals? Did something or someone set you off? Do you need a more effective coping strategy for your emotions? Do you need to have healthier foods within easy reach? The more you understand why the binge happened, the better you can come up with a plan to prevent it from happening again.

3. Revise-Even the most skillfully created plans need a tweak to two if they’re not effective. Do you have big bags of snacks around that encourage overeating and would you be better off with single serving, pre-set portions? Are you leaving foods you find tempting within easy reach and would you be better off not having them around at all? These are the kinds of questions to ask yourself so you can revise what you’ve been doing to see if something else would work better for you.

4. Create a plan-Once you’ve stopped the lapse from turning into a string of lapses, you’ve learned from it and you’ve revised what you’ve been doing, it’s time for a plan. If stress derails your best intentions, what else may help calm you down? Can you find a healthy substitution for now that’s less damaging (like eating baby carrots instead of chips) until you find a different strategy? Can you call a friend, write in a journal, go out for a walk or play some music? Can you create a different association with the place you typically overeat? For example, if you associate snacking with the couch, can that couch be the place you now brush the dog’s fur or polish your nails? By creating a plan and having it in place, you’re less likely to be thrown off by the unexpected.

5. Do something positive- Ok, so you fell off track and you’re feeling a little disappointed with your choices or how you handled a situation. Instead of wallowing in it, do something positive to regain a sense of confidence and control. How about pushing yourself a little further during your next workout, less snacking and getting in those extra glasses of water today? Making an extra effort to get back on track shows yourself you’re back in control and will help regain your motivation to get back on track.

6. Move on-There isn’t one positive thing that comes from berating yourself so do your best to learn from the lapse and move on. Dwelling on it will only encourage further lapses while chipping away at your confidence and self-esteem so find a way to compartmentalize the lapse, put it behind you and start fresh. We all make mistakes but as long as we learn from them, they can be our greatest teachers.

7. Perspective- Was your lapse really as catastrophic as you think it is? Do you really need to question your ability to become healthy and fit? Do you really need to be that hard on yourself and is it is worth feeling that upset? Remember, chronic stress wreaks havoc on our immune system and increases our risk for symptoms, illness, conditions and disease. Keeping things in perspective helps keep us on track and while preventing the wear and tear unnecessary stress can cause.

Mistakes don’t define you; they teach you…if you let them. By finding a positive spin to the lapse and by improving your game plan to ensure a better outcome for next time you can easily overcome any lapse: preventing it from derailing your best efforts and intentions.

Comment and share!

Debi Silber, “The Mojo Coach”
www.TheMojoCoach.com

Healthy Snacks for Spring Sports

Published on March 14, 2011 in General. 0 Comments

Longer days and warmer weather go hand in hand with spring sports. As we eagerly shed our winter wardrobe…and any excess winter weight we may have gained during the “off season,” it’s helpful to have some fresh, energizing but simple snacks on hand to give us that extra edge.

The best choices are snacks that are light and portable that we can easily pack and eat before or after a competitive game, match or tryout. Remember the saying, “if you fail to plan, then plan to fail?” Taking few minutes to plan your snacking can make all the difference in giving you the sustained energy you need so you can get the most out of whichever sport you’re playing.

So, what are some snacks to choose which will fuel your body for maximum energy, health and endurance? Here are a few with the right mix of carbohydrates, protein and a touch of fat to give you loads of energy while helping you easily recover so you can “stay in the game” as long as you’d like.

1. Seasonal fruit with a handful of nuts or a piece of light cheese

2. Do it yourself granola- low fat granola mixed with almonds and chopped dried fruit

3. Do it yourself trail mix- nuts or seeds, low fat/low sugar dry cereal, shredded coconut or dried fruit.

4. Low fat yogurt topped with granola or nuts

5. Greek yogurt topped with berries

6. Whole grain crackers (without trans fat) topped with peanut or almond butter

7. Pumped up PB&J-100% whole grain or sprouted grain bread with peanut or almond butter and all fruit jam

8. Energy bars-with so many varieties available, look for bars low in fat and sugar with enough protein to help keep you full. You can also make them yourself (so many easy recipes for healthy energy bars can be found online) or find your favorite. A few brands to try: Larabar, Zone Perfect, Kashi or Luna

9. Simple smoothie-mix 1 cup of either low fat yogurt, milk, soy or almond milk with a handful of ice and a cup of berries or a banana. Add a scoop of your favorite high quality protein powder, blend and go

10. Cut up veggies with low fat dip

With choices like granola or trail mix, keep your servings to a snack sized Baggie and remember, along with your snacks, it’s important to drink plenty of water to keep you hydrated. With a little bit of preplanning, you’re sure to have a healthy and action packed season. Have fun!

Comment and share!

Debi Silber “The Mojo Coach”
www.TheMojoCoach.com

Are the Messages from the Media Stronger than the Strongest Woman?

Published on March 7, 2011 in General. 0 Comments

Why is it that some of the strongest women battle with their best intentions when it comes to healthy eating? For many, the answer can be found in how we react to the many messages we see and hear.

Weight loss is an over 30 billion dollar industry. We spend money on programs, pills and promises yet as a nation, we’re bigger than ever. While we’re spending money trying to lose weight, advertisers are spending enormous amounts of money creating messages encouraging us to “super size”, “value size” and “economy size.” Food stylists are hired by the media to create perfect presentations of some of the foods highest in fat, sugar and calories available to us today. If that weren’t enough, the women seen eating these foods are typically model thin. So if our goal is to eat healthier, why do we fall prey to the messages of mouthwatering meals, decadent desserts and sinful sweets we see and hear?

For many women, eating a highly restrictive diet is the cause. The more we restrict ourselves from enjoying foods we love, the more we begin to crave those same foods. The more we crave the foods we’ve decided to eliminate, the more we’ve put them on a pedestal only to be enjoyed once excess weight is lost. This type of restrictive behavior signifies the “diet mentality” where there are no allowances for imperfection. We’re either on or off the diet at any given time. In fact, studies show that the most common reason for binge eating behavior is dieting!

The other reason women may succumb to messages from the media is when they feel insecure or suffer with a low self-esteem. Models can be 6 feet tall and a size zero while the average woman is about 5’4” and over 140 pounds. Comparing ourselves to the models we see can leave many women feeling poorly about themselves. This insecurity fuels a lack of confidence or self doubt; traits that encourage women to be influenced by what they see because they feel that others must know better than they do.

A strong, empowered, confident woman can look at any message and take it in with discretion and a keen eye. She knows what’s realistic for her, what she can make allowances for or not. An insecure, uncertain woman will often be easily influenced by what she sees, reads or hears about, regardless of her desire to lose weight or become fit. When these same women gain trust in themselves, their strengths and their decisions, they’re much less likely to be affected by all they hear and see. When they understand that they are the experts of themselves, already equipped with all the tools they need, they can simply look for some ideas, tips and information to get their job done, while ending the discouraging need to compare themselves to others.

The first step is to sort through the barrage of messages we see, taking in only what is realistic for us to use. The next step involves losing the self-doubt, fear and belief that others know what’s best for us. With a renewed sense of trust we can begin to make gradual changes, which builds confidence and success. The more confident we are, the less likely we are to be swayed by some of the most powerful eating triggers which influence us today.

Comment and share!

Debi Silber “The Mojo Coach”
www.TheMojoCoach.com

Are We There Yet?

Published on February 17, 2011 in General. 0 Comments

A few weeks ago, I went to T. Harv Eker’s Millionaire Mind Intensive and it was intense! I highly recommend it if you want to take your business, finances and your life to the next level. This event is held all over the country so I’m sure there’s one not far from you. Click here for an easy way to learn more; it’s my gift to you.

Today, I’m headed to Atlanta for a speaker’s conference where I hope to learn how to get my message out in an even bigger and better way. I’m also looking forward to meeting great new people which seems to happen every time I step out of my comfort zone and head out to experience something new. When was the last time you broadened your world, did something different and met someone interesting? That’s how growth happens and you’d be amazed how exciting it can be, try it!

On another note my fellow freezing friends, how are you handling the winter? I know it’s so tempting to hide under those extra layers of clothing, eat warm comfort foods and hunker down until the snow melts. Speaking of snow, here are my boys Dylan and Cole relaxing in their home made igloo they made in my backyard:

Just keep in mind, the snow will melt, the temperature will rise, flowers, grass and trees will bud and bloom and you’ll soon pack away your warm, wooly clothing. Instead of the frustration and anger many feel when they realize what they’ve done to themselves in the way of extra eating and not enough activity, here’s your reminder to preplan now!

It’s already mid-February which means Spring is a little more than one month away. In one month, you can:

· Create an exercise plan you like that brings results

· Eat less processed, high fat, high calorie food in exchange for healthy, filling, real food

· Drink more water and less soda/juice/high calorie coffee concoctions/alcohol

· Find a healthier way to reduce your stress (maybe try yoga, journaling, meditation or exercise instead of overeating, drinking, shopping, etc.)

· Make plans with friends who make you laugh and spend less time with those who drain and deplete you

· Try something new that brings you out of your comfort zone. Remember if you keep doing what you always do, you’ll keep getting what you’ve always gotten! (I think Jim Rohn said that first and I love that quote)

· Get support. If you need my help, visit www.TheMojoCoach.com to see which coaching program is right for you or at least read a few of my articles or invest in one of my books to give you some new ideas.

As my kids would say, “Are we there yet?” We’ll be welcoming the Spring soon enough and when we get there, will you be ready? Just as I’m always encouraging you to preplan your meals and snacks, here’s my 2 cents about preplanning your healthy living strategies right now so you can happily welcome the Spring when it finally arrives!

Until next time!

Debi Silber, MS, RD, WHC The Mojo Coach

www.TheMojoCoach.com

Be My VIP Special Guest…

Published on January 24, 2011 in General. 1 Comment

You’re cordially invited as my VIP special guest for this exclusive online event:

How to Look, Feel and Live Like a Leader

This will be a fast paced, info-packed webinar filled with everything you need to know so you can immediately begin to look, feel and live like a leader.

You’ll also receive a special VIP downloadable copy of my new book A Pocket Full of Mojo: 365 Proven Strategies To Create Your Ultimate Body, Mind, Image and Lifestyle (recommended by Brian Tracy-author of 55 books in 38 languages, Marshall Goldsmith-the New York Times and million copy best selling author of MOJO and What Got You Here Won’t Get You There, along with many other celebrities and thought leaders).

Clear your calendar, grab a cup of coffee, a pen and paper and do all you can to be a part of this exclusive event!

Hope to “see” you on January 31st at 9am PST/ 12pm EST

Debi Silber, MS, RD, WHC The Mojo Coach
www.TheMojoCoach.com

The “When” of Weight Loss

Published on January 11, 2011 in General. 0 Comments

The “What” of Weight Loss

Published on January 7, 2011 in General. 0 Comments

The “Who” of Weight Loss

Published on January 4, 2011 in General. 0 Comments

Help Me Celebrate!

Published on December 29, 2010 in General. 0 Comments

Hope you’ll join me in celebrating the launch of my all new site at www.TheMojoCoach.com.

Join the community, read a few articles and as part of the celebration…

The first 5 people to register for ANY new program will receive an additional private one-on-one coaching session with me!

One of my many new programs are right for anyone who is ready, committed and eager to make lasting change. Does this sound like you?

  • You may feel like you’ve let yourself go because in taking care of everyone and everything else (like your family, business and other commitments), you’ve neglected to care for yourself and you’re frustrated because you want to look, feel and live your best but you’re not sure where to begin.
  • You’re tired of looking, dressing, acting and feeling unfit, overweight, overwhelmed and unattractive.
  • You realize you’ve put yourself at the bottom of your list of priorities and now you feel frustrated, discouraged and resentful.
  • You’re ready to start taking better care of yourself because your health may be at risk or you may notice some poor habits that have gone on for too long which (if you have children) your children may now be picking up as well.
  • You want to feel in control of your life, excited about your day, confident in your choices and sexy in your clothes.
  • You want strategies and tools to create a lean, fit body, radiant health, soaring confidence, rewarding relationships, financial abundance, a dynamic image, charismatic style, and an optimistic outlook.
  • You want to stress-less and develop healthier ways to handle the stress you have.
  • You’re ready to create a life by design versus living a life of default.
  • You’re tired of trying things that don’t work and you want full access to guidance, support and accountability so you can learn how to feel good already.
  • You need a kick start, you want results and you want to know that someone who “get’s it” is working closely with you; coaching, motivating and inspiring you to become the person you want to be!
Start off the New Year with a plan for success. I’d be honored to help you look, feel and live your best as I’ve done for many others for nearly 20 years. Won’t you join me so I can help you “get your mojo back?”
See you at www.TheMojoCoach.com
Looking forward to getting to know you better and here’s to your best year yet!
Debi Silber, MS, RD, WHC The Mojo Coach



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