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Tools For Maintenance

How To Maintain A Big Weight Loss Key #4

 Key #4 to Maintain a Big Weight Loss: Friends

With these friends, I get a long walk every day.

Like the song says, “You’ve got to have friends,” especially when it comes to keeping weight off for good.

When I was studying for my personal training certifications, “Social Support,” was the the term I was taught for the power of friends, coaches, and allies to enhance long term success at weight loss, or any other area of personal development.

This is a good time to share one of the most important secrets of maintaining weight loss, or preserving any ongoing achievement: 

In order to keep what you’ve got, you need to keep doing what you did to get it.

For example, in order to create financial freedom, you need to live within your earnings and grow your financial surplus.  Even as you generate more income and build financial resources you still have to stay within your budget, even if that budget is bigger.

In order to maintain a big weight loss we stay true to what we did to create it.  

The same challenges we face as we pursue our goals remain once we’ve achieved them.

I have been reading Mel Robbin’s book, “The High 5 Habit,” and she writes about three things that interfere with reaching a goal:

1. Your Goal Is Too Big

2. You Don’t Have A Plan.

3. You Try To Achieve It Alone.

When I was going through my fat loss transformation in 2008, I entered a transformation contest that included social support through the TT Members website.  Many of us were new to weightlifting and interval training, so we would share tips for getting over soreness, sticking to our training schedules, and managing temptations to cheat on our nutrition plans.

The most important thing I discovered about social support was that helping other people stick to their goals was a powerful predictor that I would stick to mine.

We receive what we want for others, and it is definitely true that when you want to get something, you improve your odds of success by helping someone else get it too.

You can get support at a distance with Facebook groups, and you can get in person support by striking up friendships at the gym, working with a personal trainer, or taking fitness classes. Most of us already know someone who would like to get fitter, stronger, and happier.  The next time one of your friends says,

“I need to get some exercise,” it’s time to team up.

Our local hospital and community college both offer low cost fitness opportunities to the public, and there is a wealth of free content on YouTube that can get you started.

Here is a link to a video demonstrating the program I’m using right now to maintain muscle while I also pursue improvement in my dancing: 

I am so grateful to the people in my life who are committed to good nutrition and effective fitness training. I am delighted by my friends in their 70s and 80s who are enjoying retirement to the fullest because of the physical freedom they get from cooking, training, and having fun.

By the way, Fun is Key#5 to maintaining a big weight loss, and I look forward to sharing ways to bring more fun into your lifestyle in my next post.

Until then, Eat For Yourself, and Practice What You Love.

 Catherine

You can access a free copy of the original  Sugar Freedom program by clicking below.

==>SugarFreedom<==

Categories
Motivation Tools For Maintenance

How To Maintain a Big Weight Loss: Key #3

Key #3: Fitness

The Five Keys to Maintain a Big Weight Loss are:

1.Faith

2. Food

3. Fitness

4. Friends

5. Fun

In this blog post, I am going to share the proven training technique for unlocking permanent positive change in your body composition.

You’ve Probably heard trainers say that losing weight is 80 percent food and 20 percent fitness. This is accurate for many people in my experience, but maintaining weight loss is closer to 30 percent fitness, and maintaining lean body mass is 80 percent resistance training.

Thousands of people have done my workouts either in person or on line, and my students who maintain their weight loss are the ones who continue to do resistance exercise. My readers and clients who incorporate interval training, and fun physical activity literally become stars of fitness. They shine a light on the joy of movement that influences other people in a healthy way. 

We can apply the 80/20 principle to training by giving intense effort to 20% of our reps for any given set. All of the reps require excellent form, but if the set has 10 reps, it should be a real challenge to maintain excellent form for the last two. This is good news, because then 80% of the reps should have an element of enjoyment, while true discipline is only required for the final two repetitions.

This technique delivers the most important benefits of resistance training which are, strength, better body composition, staying power, and best of all, improved insulin sensitivity. 

Insulin sensitivity is my super power, and I want you to make it yours too.

Four major benefits of good insulin sensitivity are:

Benefits of Insulin Sensitivity

  • Easier fat loss. When you’re insulin resistant, you’re more likely to have trouble losing weight, or maintaining a healthy body weight. …
  • Less risk of all disease. …
  • Better brain health and cognition. …
  • Fewer cravings and less hunger. (From Dr. Taz’s Centre Spring M.D. Website.)

Here is a proven resistance training program to improve your insulin sensitivity in six weeks.

Perform one set of nine resistance exercises to momentary form failure.  

1. Push ups 2. Dumb Bell Squats 3. Dumb Bell Rows 4. Romanian Deadlifts 5. Dumb Bell Overhead Press 6. Dumb Bell T-Bends 7. Dumb Bell Curls 8. Single Leg Sit-To-Stand 9. Dumb Bell Tricep Extensions.

You will notice that this plan alternates upper and lower body exercises. You don’t need to go to the point where you can’t do another lift. Your goal is to perform reps until you can’t do the lift with excellent form. In my case, I hadn’t been doing push ups regularly when I started this program, and I could only do three excellent push ups before I had to move on to the Dumb Bell Squats. 

Warm up by doing a few reps of each exercise without any weight. 

Do this training session three times per week for six weeks.

These sessions are short enough that you will have time for other activities that you enjoy like yoga, dance, walking, or swimming.

When it comes to the third key to maintaining a big weight loss: Fitness, I want you to know that muscle matters. You really can gain the benefits of resistance exercise safely in a very managable amount of time.

In my next blog post, I will share the power of friends to help you stay committed and accountable when it comes to your goals for health and happiness.

In the meantime be well, and Eat For Yourself.

Categories
Fat Loss Menus How to get off of sugar. Tools For Maintenance

Introducing Freedom Fridays

How much weight could you lose if you could stick to your food and fitness plan over the week-end?

If you’re like me, staying on plan is easier from Monday to Friday than it is on Saturday and Sunday.  My usual work and training schedule helps me to keep my commitments.  I look, feel, and perform better when I keep sugar, grains, and seconds off of the menu so it’s easier to leave them alone when there is work to be done.

When Saturday and Sunday come around, the little voice in my head says, “Don’t you deserve to let yourself go? Everyone else is doing it.”  As the Sugar Freedom Woman, I almost always stay strong, but I do get tempted!

Here is how I handle the week-ends and stay slim.

During the week I follow a Ketogenic food plan.  In addition to leaving out grains and sugar, I also eliminate fruit, nuts, and dairy except for the organic heavy cream I use in my morning coffee.  On the week-end I pick one day when I can enjoy a piece of fruit, a serving of stevia sweetened dark chocolate, or an elegant serving of cheese.

On very special occasions, I will make my Freedom Chocolate Mousse, and serve it with strawberries and crushed pistachios.  It is delicious, elegant, and it doesn’t trigger my appetite.

If we eat simply during the week, we can add back a few of our Fancy Freedom Foods without gaining fat.

Here is an example of a typical week-day menu:

Breakfast: 2 Eggs, 2 slices uncured Canadian Bacon, 1 cup spinach, 1T salsa.

Lunch: Large leafy green salad with olive oil and balsamic vinegar.  2 braised chicken thighs. 1/2 avocado.

Dinner:  2 Lamb chops, green salad as above, roasted broccoli.

On a Sunday or a holiday, I would add a serving of brie with a Granny Smith apple to lunch or dinner.  Luckily, one of my favorite restaurants has a special cheese plate daily, so I have that when my husband is having dessert.

It works beautifully to keep me happy, satisfied, and lean.

What are some special Freedom Foods that you can enjoy on week-ends and special occasions?

If you want to take your Sugar Freedom results to the next level, join my Six Week Challenge.  Get meal plans, training, social support, and coaching calls.

E-mail me: catherine@sugarfreedom.com for all the details.  Our next challenge starts November 1st: Sugar Freedom Day!

Categories
Motivation Success Stories Tools For Maintenance Tools For Weight Loss

Before. After. Still.

Do you know the definition of insanity?

Doing the same thing over and over, and expecting a different result.

But wait. It gets crazier.

The next level of insanity is knowing what to do, and refusing to do it. I can’t blame people, or myself for that matter, for trying to just eat less and move more. Really, if that worked wouldn’t we all have our dream bodies?

You see, we have to move beyond “Eat Less and Move More” by cutting fat and increasing cardio, to figuring out how to eat and move so that we satisfy and reduce appetite spontaneously.

How do we do that? Simple. We reduce or even eliminate the appetite stimulating foods like sugar, grains, and starches form our eating plan, and we eliminate appetite stimulating exercise like moderate intensity, steady state cardio from our movement plan.

Back in 2008 I cut the sugar and the cardio, and I got my dream body.

Then I went insane and started doing hours and hours of cardio again.

I gained back 15 pounds. What was I thinking? Oh right: I was insane.

I had actually reached the third level of insanity: I knew what to do in order to achieve a physical transformation. I had actually done it, and helped over a dozen people do the same thing by that point.

Then I stopped. I call that the third level of insanity.

Then I got wise. I gave up the cardio, and I stopped trying to cheat on my food plan.

Thank Heaven, my figure came back.

The most foolish mistakes I have ever made happened when I ignored my instincts in order to be popular or please someone else. Perhaps that’s the best definition of insanity that I can come up with.

I can only hope that whatever plan you follow, Sugar Freedom and TT, or something else, that when you find what works for you, you will stick with it. Find your solution, and then trust yourself. it will save you a lot of time and heartache.

Before
Before
After
After
Still
Still

Categories
Tools For Maintenance

President Taft Lost 60 Pounds on a Low Carb Diet: Then He Gained It Back.

 

1381640643000-uscp-taftI was fascinated last week when I read reporter Nanci Hellmich’s article in USA Today covering the fact that US President Taft had lost 60 pounds on a low carb diet back in the early 1900s.  She wrote,

“President William Howard Taft, the country’s heaviest commander in chief and a high-profile yo-yo dieter in his day, lost 60 pounds in the early 1900s on a low-carb diet with the help of a diet doctor.

Dozens of letters between Taft and his English physician provide “a detailed look at patient care for obesity during this time,” says historian Deborah Levine, an assistant professor of health policy and management at Providence (R.I.) College and author of an article, out Monday, in the Annals of Internal Medicine. She says that although the letters have been available for years, she believes this is the first time they have been analyzed. “People today may be surprised that patients were seeking care for obesity as early as the beginning of the 20th century.”

The article was of special interest to me because we know from the history books that Taft gained all of that weight back, and more.

If you read my most recent post, you won’t be surprised when I say that Taft’s problem was that he didn’t, or couldn’t,  stay on his physician’s version of the low carb diet.  If you find an eating strategy that works for fat loss, it is my experience that you will need to stick to that strategy in order to keep the excess fat off.

The question I want to answer is why President Taft couldn’t stay on the diet.  In the article, http://www.usatoday.com/story/news/nation/2013/10/14/president-taft-low-carb-diet/2962131/, I read that Taft was instructed to eat lean meat and gluten free biscuits.  I can’t help thinking that if he had been allowed more fat, and if he had eliminated grains instead of just gluten, he might have been able to break free of the cravings that were driving his appetite.

It must take incredible strength of will to get elected President and lead a nation.  We all know people who are amazing in their energy, productivity, and generosity who have not been able to shed the fat they wanted to and keep it off.

Ultimately, the answer to permanent fat loss lies in the ability to manage the hunger and appetite that drives your eating behavior.  By eliminating sugar, grains, and processed oils from my eating plan, I have finally soothed the savage beast that was my appetite from childhood all the way though my early 40s.

Today, I continue to craft the the last few elements of The Sugar Freedom Diet in order to make it ready to release to the public.  I am so excited and hopeful that in writing this plan, I will be able to offer a solution to the problem of overwhelming appetite, and free my readers to live the way they want to: healthy, slender on their own terms, and full of the energy they need to run a household, a business, or even a country!

Categories
Tools For Maintenance

Why Do Dieters Gain the Weight Back?

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This past week has taught me the answer to a vital question,

“Why do so many dieters lose weight, only to gain it back?”

Answer?

We find what works, lose weight, (or release fat as I like to say) and then we stop doing it.

I actually do believe in the effectiveness of diets. A diet, in my practice, is a specific program meant to reduce weight or body fat level.

Dieting is what I do when I am actively seeking physical change through eating. When my goal is reached, dieting ends, and maintenance begins.
What I am trying to teach in my work is that maintenance is simply an enhanced and expanded version of the Diet that enabled you to reach your goal.

Too many people completely abandon their effective eating strategy once their goal is reached.

Here is where the confusion starts- Fat Loss and Weight loss aren’t the “Lifestyle” that so many people hold as the Holy Grail of Fitness. Maintenance is the lifestyle.
Maintenance, and thus the lifestyle, begins when the goal is reached.

My secret is to spend some time in maintenance after the achievement of each meaningful goal, experience the peace of stability, and then press on.

Very soon, The Sugar Freedom Diet will be available on this website.  Tomorrow is the Photo shoot to reveal the evidence that what I did more than five years ago to finally overcome obesity is still working.

The Sugar Freedom Diet has two phases:  The Three Day Sugar Strike, and The Sugar Freedom Diet.  I wrote Sugar Freedom because, back when I was starting my fat loss journey, I was desperately seeking examples of  middle aged women like me who had accomplished what I wanted to accomplish.  I found that there were plenty of role models who were more than happy to share their training strategies, but I had a hard time finding anyone who could answer this question,

“What, exactly, did you eat to lose all that weight?”

Here, at Sugar Freedom.com I will answer that question, along with the incredibly important follow up:  “What do you eat to keep it off?”  Just as important is the awareness that what I choose to eat today doesn’t just satisfy my appetite: It is literally the fuel for my dreams.

There are plenty of experts and successful dieters today who will tell you to cut sugar out of your diet inorder to lose weight.  With Sugar Freedom, I will do my very best to show you how, with all of the honesty and clarity I can muster.

Here is an example.  My go to Sugar Strike breakfast is two local, pastured eggs, 2 slices of local uncured bacon, and mixed vegetables sauteed in coconut oil.  I like to season my vegetables with turmeric, ginger, and iodized sea salt.  I always make extra vegetables to serve with lunch or dinner.  This breakfast keeps me full, and full of energy until noon, when I thoroughly enjoy my lunch.  Eating Sugar Freedom style helps me find the balance between enjoying my food, and obsessively craving it.

Back when I first reached my goal, I hoped that I could find a way to go back to eating the trigger foods I used to crave.  Now I understand that that way is closed to me if I want to maintain my weight for good.  That’s just fine: It really is because my life is fuller without them.

Please leave a comment or question about Sugar Freedom.