Nowadays I feel like everyone has an activity tracker hanging out on their wrist. It is a well-known fact that movement is super important, and not only to those of us trying to lose weight. It is recommended that everyone get 10,000 steps in every single day. While for some this might seem like nothing, to others this could very well be a lofty, seemingly unattainable goal. In a world of Fitbits and other activity trackers being the norm, I wanted to offer up 10 ways you can get a little bit closer to hitting that 10k step goal. Now, any one of these tips is not going to get you all the way there on its own, but if you combine a few of these suggestions, I’m willing to bet you’ll be at that magical 10k before you know it. Ready to get moving? Here we go!
Self-sabotage: There’s no doubt that at one point or another, you’ve experienced a time when you’ve self-sabotaged yourself. Lately, I’ve felt like I have managed to turn self-sabotage into a new art form. It feels like it’s my calling, and let me tell you, I’m wickedly good at it. The unfortunate reality is, of course, this “art form” is one that is doing me all harm and absolutely no good.
I decided to write about self-sabotage in terms of overeating, especially while I’m trying to lose weight, but before I started typing I did a quick Google search to see what the official definition of self-sabotage even was. According to Psychology Today, self-sabotage is
“behavior that creates problems and interferes with long-standing goals. The most common self–sabotaging behaviors are procrastination, self-medication with drugs or alcohol, comfort eating, and forms of self-injury such as cutting.”
It turns out that, while some of the behaviors mentioned I have no issues with to speak of (I’ve never once thought about any self-injury or self-medication..other than via food of course), I realized that not only am I a true artist at the food thing, but I am the freaking master of procrastination. I knew this about myself, of course, but didn’t necessarily equate it to my own personal form of self-sabotage, because I was so focused on the food thing. However, it turns out that the only thing I do better than sabotage my healthy eating is procrastinating. It’s no wonder I’ve felt stuck with the same goals and no progress for so long. Read more
We all know that weight loss is essentially one giant mathematical equation: if calories in are less than calories out, you will lose weight. Plain and simple. We also all know there are healthy foods, less healthy foods, and that exercise will help you boost your calorie burn. What I find more interesting are the unexpected things that help me along my weight loss journey. While I’m sure there are more, I put together a list of my top 5 unexpected things that help you lose weight.
#1 Getting a Dog
You all know by now that I rang in the new year by bringing home our little Yorkie, Gracie on the first day of 2017. Since she’s a tiny pup that we’re pad training, we haven’t had a need to take her out for a walk in the freezing weather. Now that it’s warming up, we’re going on daily walks to train her how to behave on a leash and help her get some extra energy out. While this is great for her, it also helps me get extra steps in that I wouldn’t have otherwise. On today’s walk, I gained 3000 steps, which is 1/4 of my daily step goal, and those steps are in addition to what I normally do daily. If you add up all of those walks that are for the dog’s benefit, that could most definitely add up to a few fewer pounds on the scale.
#2 Cleaning Your House
Air Fryer | Benefit Boxed Blush | Ole Henriksen Kit | Village Candle Coffee Bean | Beauty and the Beast Journal | Iconic Protein Drink
Here are a few of the awesome products that have caught my eye and made it onto my wish list for the new month. We’ve got a little bit of everything this month. Check it out!
Air Fryer ($150)- My biggest wishlist item of the month is an air fryer. After seeing all of the awesome creations people are coming up with in their fryers, I’m having some severe envy about not having one of my own. Air Fryers help you achieve the crisp cook of fried food while using little to no oil in the preparation. This sounds like a dream come true. I’m longing to get my hands on one of these so I can try out different veggies in there to make my own sweet potato fries, butternut squash bites, and I’m really dying to try the Green Giant cauliflower tots in there. I was obsessed with them when I had them at my parent’s house, and I imagine tossing them in an air fryer rather than the oven will make them even more amazing. This appliance actually surpassed a new coffee maker on my wishlist. That’s just crazy talk!
Benefit Galifornia($29)- I’ve always enjoyed Benefit’s cult classic boxed blushes. Coralista has always been one of my favorites, and GALifornia looks like it might be a slightly brighter, but still completely wearable version of my all time favorite. Read more
For me, one of the most difficult parts of this entire weight loss journey is knowing how to make the right choices when a craving strikes. Whether it be for the jar of peanut butter, a delicious piece of pizza, or the Hersey’s kisses in the candy jar, I get cravings regularly, and they’re often the reason my day doesn’t go as planned. Let’s face it, if we didn’t have to fight off cravings, odds are we wouldn’t be in the situation where we need to lose weight anyway, right? What’s a gal to do?
What we need are ways to conquer our cravings so we can take back control and eat the things we want when we decide to rather than allow a craving to decide for us. Here are 6 tips to help you (and me) beat those cravings next time we’re wanting something that doesn’t fit into our day.
Well hello there. Welcome to a brand new section of my blog that I’ve decided to call “The Diva Diaries.” I was inspired by the book I’m currently reading, The Adventures of Dietgirl, to start a journaling section of the site that I can basically treat like a much less formal (I know my blog isn’t “formal” anyway,) place where I basically write as if I was writing in my notebook journal. The book is the story of one woman’s weight loss journey all written in journal entry format, and the more I read, the more I was feeling compelled to do something similar.
I’m not sure what you can expect from my Diva Diaries posts because it’s a journal, so it’s going to be whatever is on my mind. My goal is to center it around my ongoing weight loss journey, but you never know where my mind might go. What I can promise is plenty of struggles, discoveries, victories, failures, and everything else that goes into this crazy little thing called life
On Tuesday’s vlog, I decided to ask if you would like to see some more journal type entries from me, like what I was reading in the book, and there were enough people who said yes that I decided it was a go! So last night I created an image, and the Diva Diaries was born.
I weigh in tomorrow, so things will officially start then!
Your repairman has his truck full of tools, a teacher has supplies, and even Batman has his utility belt. Everyone has some sort of toolkit so they can do their job to the best of their ability. Losing weight is no different. In order to successfully lose weight, it really helps to have a toolkit (or a utility belt, if you want to go the superhero route) to help you get the most out of your weight loss efforts. While everyone’s toolkit will look a little bit different based on personal preferences, I thought I’d share my tools with you to give you a basic guideline to help you create a toolkit of your very own. Some of my tools are actual physical items while others are more mental or non-tangible, but I find both categories to be equally important as I go along my journey to the healthiest me I can be.
I am never without a water bottle, and if for some reason I am, I promise I’m not happy about it. At any given time I have 2 “active” water bottles; one with a straw for while I’m at home, as I find I drink more water when it’s through a straw and one that is more secure for when I’m on the go. Hydration is so important, both for health and for weight loss, so I always have a water bottle nearby to encourage me to get my daily requirement of H2O.
A Food Scale
No matter which plan you use to lose weight, odds are it involves portioning your food in some way. I find this easiest when I’m using an electronic food scale. When meal time comes around, I just put the plate on the scale and can measure each meal component separately (hit the “zero” button to start fresh) and easily so I know exactly how many Smart Points (or calories) I put on my plate. I find there is a lot less room for error measuring the weight og your food rather than cups or tablespoons.
Whether you join Weight Watchers, Beach Body, you use My Fitness Pal, or you decide to just count calories on your own, you need to have some sort of plan when it comes to losing weight. You can’t just say “I’m going to lose weight” and have it magically happen (I wish!). You know there are going to be lifestyle changes and maybe even a sacrifice or two in order to see changes in your body, and to achieve that successfully, odds are you have some desired method to get there. That’s also known as a plan. Get one.
Sleep is another one of those life essentials, but it’s something that many of us take for granted or forget to place importance on. Have you ever noticed what happens to your food intake on a day that you don’t get enough sleep? It’s very likely that your day is played out in one of two scenarios. 1: You stick to your diet plan all day (good for you!), but you spend the day drowsy, grumpy, and likely overcaffeinated but still unable to perform to the best of your ability. Scenario 2: You are likely making poor food choices because you’re using food to not only satiate hunger but to gain extra energy to make up for the lack of sleep. Guess what type of foods we usually reach for.. sugary and fatty quick jolts of energy that last until the next time we can put something in our mouths to refuel. This is not helping your diet at all. Getting a quality night’s sleep as often as possible will help you stay away from impulse eating due to hunger. Get those Zzzzs to lose the lbs.
A Food Journal
I’ve said it once, and I’ll say it again. Studies have shown that people who write down what they eat will consume 30% fewer calories than people who don’t. Whether you use an app like Weight Watchers or My Fitness Pal or you decide to use the tried and true notebook and pen, use something to keep track of your food intake. This helps me to see what I’ve eaten, or more importantly, what I can still eat and remain on track.
A Goal (or several small goals)
Goals help keep me motivated. I typically set large goals (to get back to my goal weight) supported and broken up by smaller goals (to drink 100oz of water daily or to reach 12,500 steps) to help me stay on track. When we reach a goal we get to enjoy the positive feeling of accomplishing something, so smaller goals are great for giving us little things to accomplish while we work toward the bigger goal.
What is your “why?” In other words, why do you want to lose weight? Is it so you can run around and play with your children, so you look better and feel more confident naked? Maybe you just want to fit back into your favorite pair of jeans. Having a “why” is not the same as having a goal. Your “why” is the motivation behind your goals. It’s the big picture and the reason you got inspired to set your goal to lose weight in the first place. Once you’ve established your “why” take the time to embrace it. Leave yourself little motivational reminders that constantly inspire you to make the better food choice or to go for an extra walk. The “why” is the root of everything. If you haven’t figured out what it is yet, take the time to do that now.
A stash of go-to snacks
Once you’ve figured out your plan of action, it’s incredibly important to find your favorite foods in that plan. I have a stash of go to Weight Watchers friendly foods and snacks that are easily available should hunger strike in between meals. Having diet friendly snack options around is an easy way to save you from yourself at a time when willpower won’t necessarily be at its strongest.
An Activity Tracker
I love my Fitbit. It turns every single day into a goal and a game. Every day I compete with myself to make it to my daily step goal, but if I want to take the game to the next level, FitBit allows me to compete with friends. There have definitely been days where I’ve been pushed harder simply because I was in a race to get more steps than a friend of mine. All competitive games aside, an activity tracker is a great way for you to get more accurate insight on how much activity you’re actually getting on a daily basis. I’m willing to bet a pretty high percentage of people greatly overestimate how much activity they’re getting on a daily basis. Whether FitBit is your tracker of choice or you prefer another brand, I highly suggest investing in an activity tracker to help you take your weight loss efforts to the next level.
A selection of easy to make recipes
Just like being prepared for a snack attack is important, it’s also important to have a few easy, diet-friendly recipes that you enjoy enough to make regularly. When you have simple recipes to pick from it’s less of a hassle to make dinner at the end of a long day when your desire might be to run to the nearest fast food restaurant to grab dinner because the thought of making it is exhausting. In my house, we often eat basic chicken with quinoa and veggies on the weekend and I will often spend a few hours in the kitchen chopping all sorts of veggies and meat to meal prep for the entire week. Then, when dinner time for one comes around, all I have to do is turn on the oven and pull out one of my pre-made meals out of the fridge. Easy and healthy.
I am a very reward driven person. If I’m told I can earn something awesome for finishing a task, I’m much more likely to do it. I love applying this principle to losing weight. If I’ve had a good week where I stay on track and hit the gym regularly, I might treat myself to an at-home spa night. If I’ve lost 5 lbs, it’s probably time for a pedicure. 10 lbs = a new pair of cute pants. See what I’m getting at? It’s a little bit easier for me to think twice about the late night snack attack or skipping the gym when I know that new lipstick I’ve been dying to try is on the line. While the rewards themselves can look different for everyone, a rewards system is a nice way to treat yourself for a job well done.
Those are some of my favorite items in my weight loss tool kit. Becuase everyone’s journey is unique, everyone will have a slightly different tool kit. What is important is you find the set of tools that work best for you. A good tool kit is like an awesome sidekick. You might succeed without it, but it will be a heck of a lot easier to get the job done with the extra help.
What kind of items are in your weight loss tool kit?
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Probiotics is is a word we hear quite often when discussing health and wellness. While I have had an on again/off again relationship with probiotics over the last few years, generally buying a bottle, finishing it, and after not noticing any big advantages, failing to repurchase. When I was given the chance to try a supplement by Nexabiotic, I decided to give my relationship with probiotics the “on again” status and give it a try.
What are probiotics?
Probiotics are essentially strains of good bacteria that live in our gut to help absorb nutrients, keep the bad bacteria at bay, and generally keep digestion running smoothly. Things like stress (something we all experience) and age (something no one can avoid) can cause those good bacteria to die off. Have you ever noticed that when you’re particularly stressed, maybe because of work or travel, your digestion seems to be a tad uncooperative? Apparently those good bacteria don’t respond well to stress either..
Sleep and I have a love hate relationship. I love sleeping, but almost nightly I either struggle to fall asleep, stay asleep, or get quality sleep. This results in a very tired and unproductive person once morning comes around. I recently started implementing different tips and ideas to help sleep and I get along a bit better, and while our relationship isn’t perfect, we are on much better terms. Here are 20 tips to help get you ready for a good night’s rest.
Hello, Happy Monday, and Happy August! I can’t believe that 2016 is already in a rapid downward spiral into pumpkin spice everything season. While I’m kind of ready for fall (I love pumpkin flavors and sweaters), I’m also not ready for summer to end at all.
I know I haven’t done a goals post in a few months, but I wanted to start them up again to keep myself accountable for all of the things I want to get done. With all of the chaos and disorder that’s been in my life the past few months, I am calling August the “All About Me” month. With no major events on my calendar and nothing too crazy on the to do list, it is time for me to focus exclusively on myself and the things I want to get done. Don’t worry, my Mister will get my focus too, but he’s gone half of the time anyway. That being said, here are my goals for August. Read more