Top 10 Tips for Staying Committed to a Fitness Program

Have a WHY. You must have a reason why you want to start an exercise/nutrition program. It can't simply just be, "I want to lose weight." Dig deeper and ask yourself "Why do I want to lose weight?"

Be excited. Congratulations! You have just started one of the best things you can do for yourself. Be EXCITED! Realize this is the start of something beautiful, one of the biggest reasons I love what I do is to be able to change the lives of others. You can have such a huge impact on someone and not even realize it in todays world; social media has allowed us to all find others who encourage and support us. 

You will have to make sacrifices. First things first, you have decided to make a healthy lifestyle change. You cannot keep junk food in your house - I don't care how much you tell me you have the will power not to eat, GET RID OF IT! Throw away your pizza delivery coupons & get rid of the Oreos. You also cannot go out and eat fast food everyday for your lunch break - always ask yourself, "does this get me closer or further to my goal?" If its further, leave it alone.

Break TV, Social Media habits in favor of exercising. MAKE THE TIME! So the biggest excuse I always get, and is proven to be the biggest barrier to exercise is not having "the time." We all have 24 hours, Michael Jordan, Oprah Winfrey, Steph Curry, WE ALL HAVE 24 HOURS! You may have a busy schedule, so do they. Instead of watching 30 minutes of television after work or before bed - grab some resistance bands off Amazon and do a small at home workout! Even if you just do this, you are doing way more than 99% of the population - and you are taking action not just talking about doing it!

Be consistent. This one is very important - as this helps develop the mindset needed to be successful at a workout program. BE CONSISTENT! 

Don't make excuses. Finally taking that vacation you've been dying to go on? Family is in town? Didn't have the time today? These are all extremely common excuses we make to convince ourselves that falling off the path is okay. One major tip is purchase resistance bands for yourself like stated in #4 - that way if you are short on time, you can at least do something at home - something is always better than nothing. Family is in town? That doesn't mean you have to skip your workouts and eat garbage just because they do. Prep your meals as you always would, set aside time for the gym as you always would - if you are serious about your goals, these are things you have to learn to do. Your family may make fun of you at first - but once they see the changes from your lifestyle change, they will be coming to you for advice. I can guarantee it. Plus, not everyone is going to understand your journey - its' YOURS! Eventually they will say something like "yeah she went to the gym." "Yeah, she has lost alot of weight and looks great from doing all that she did." We all have that one family member who is the loud drunk, right? Well you will be known as that one family member who is a health freak. And thats not such a bad thing - now is it?

Avoid Procrastination. I always suggest to get your workout done sooner, rather than later. Exercise in the morning can result in a better mood, and more productivity for the rest of the day. Plus, who wants to actually workout at 6pm after work in a crowded gym when thats the last place you want to be? I'm not a morning person either, but from experience I always had better results & was able to stick to a routine better by getting it done first thing. Do the things you don't want to do first everyday - that way it's over and done with, then you can enjoy the rest of your day.

Allow cheat meals. So you've been eating your asparagus, chicken & rice all week. You have lost weight - and feel great.. but you are getting cravings. I highly suggest that you allow yourself a reward system, especially in the beginning stages of this change. If you are used to eating greasy foods, drinking wine, or just having your usual burger - cold turkey almost never works. You will stick to your routine until you mentally drive yourself insane - and then go on an all out binge. Throwing all your hard work out the window. Implement a reward system - depending upon your goals, this may be once or even three times a week (discuss this with your coach or trainer if you aren't sure). If you stuck to everything for the week, and you are on track with your goals - REWARD YOURSELF! Not only does this have a better rate of you sticking to the plan, but you feel more accomplished for sticking to the plan. & just to re-iterate, this is a cheat meal NOT a cheat day!

Self-motivation. If you want to stick to a plan - you have to want it. Bottom line. It doesn't matter who wants it for you, you have to want it for you. One tip I recommend is to spend the first 15-20 minutes of your day listening to motivational speeches or positive music, read a book on self improvement, anything positive. Put your cell phone in the drawer - do not check social media, do not check your messages, do not check your bank account, put it away I promise it will all still be there in another 20 minutes. Nowadays we have so much access to information - and a lot of it is negative. How do you think your day is going to go if you start by reading an article that makes you upset first thing in the morning? Probably not good. This has been proven to have a positive effect on the rest of the day - I have been doing this for a few months now and have noticed a huge improvement on my overall mindset and productivity for the day ahead.

Break bigger goals into smaller ones. So your goal is to lose 30 pounds? Well i'm here to tell you that it wont happen in 30 days. Did you gain the weight in 30 days? NO! So stop falling for these extreme weight loss gimmicks - put in the work, and stay committed. I promise you will see the results. Set a smaller goal - for example: I want to drop 2% body fat this week, or I want to lose 2 pounds this week. These are much more reasonable goals - sometimes we lose sight of all the progress we are making because we are too concerned with the end result. Step back, see how far you've came and enjoy the journey!

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How to Cut 550 Calories a Day Without Noticing

1. Have soup before your meal (save ~134 calories)
A study of 60 men and women found that when they ate soup before lunch, they ate 20 percent fewer calories (an average of 134 calories less) than if they didn't eat soup first. How does soup help with weight loss? It's mostly water and vegetables, and it fills your stomach for fewer calories. The study used a broth soup with vegetables and a small amount of butter. Aim for a low-calorie soup (not creamy) to sit down to before your meal. Try having my homemade Vegetable Stock before meals, or have my fiber-packed Best Ever Lemony Lentil Soup for lunch for extra staying power!

2. Eat when you're hungry, stop when you're full (save 100 calories)
Seems like a no-brainer, but we all overeat at times whether due to stress, boredom, or just smelling that amazing delivery pizza. If you find yourself overeating, a mindful eating program can help you binge less often. It includes meditations and reflecting on why you choose to eat and whether you are truly hungry. Mindful eating can help people lose an average of 7 pounds over 10 sessions. Even if you don't binge, increasing your awareness of hunger and fullness could help you maintain a healthy weight. Ask yourself, "How hungry am I on a scale from 1 to 10?" before and during eating. Stop eating when you are at about a 7, not when you're at a 10 (the fullest you've ever felt—think after Thanksgiving dinner).

3. Weigh yourself once a week (save ~100 calories)
Make peace with your bathroom scale if you want to lose weight. In a study of 40 dieters, the more often people weighed themselves, the more weight they lost. Keeping track of your weight regularly can help you avoid going too far off track. I typically recommend people weigh themselves twice a week, first thing in the morning on an empty stomach. Weighing yourself every day will capture fluctuations in fluids based on factors like whether you had a salty meal the night before or because of changes in hormone levels with your monthly cycle. Look at the pattern week by week rather than being focused on day to day changes.

4. Eat breakfast and include protein, fruit and vegetables (save ~100 calories)
Regularly eating breakfast can help you lose weight and keep it off. Slim by Design, an online registry of people who are lean without dieting, asked 147 people to share information about their breakfast habits. Ninety-four percent of these effortlessly slim people said they eat breakfast every morning, and more than half of them include fruit and vegetables in their breakfast. Research has also shown that breakfast skippers tend to gain weight over time, probably because they eat higher-calorie foods later in the day. Waking up your metabolism is key to weight loss. Literally breaking the fast lets your body know it doesn't have to preserve calories, it's time to burn them! Don't have time for a morning meal? Try my Blueberry Turmeric Smoothie for a quick and portable breakfast that packs in both protein and produce.

5. Drink a big glass of water before your meal (save ~125 calories)
We've all heard that drinking water helps you lose weight, but the amount and timing make a difference. Along with healthy eating and regular exercise, drinking 16 ounces of water 30 minutes before every meal can help you eat 125 fewer calories a day. In a study of 84 obese adults, everyone was given general healthy eating advice and then they were split up into two groups: One of the groups was told to drink 16 ounces of water half an hour before each meal for three months. The other group was told to visualize having a full stomach before every meal. The people who drank water before each meal lost an average of 9 pounds—3 pounds more than the group who imagined they were full before eating. Time to invest in a 16-ounce water bottle!

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How Many Cheat Meals Should You Have Per Week?

Don't freak out. That new pizza place up the block may certainly be trouble, but hitting it up a couple of times really isn't cause for alarm. "It does take some work to gain 5 pounds—it doesn't happen overnight," says Caspero. The average restaurant meal, for example, averages 1,000 calories or so. That's certainly more than we typically eat at home, but it's not thousands and thousands of calories, she points out. "Consistency matters—if you are eating out much more than you used to, you will likely see some weight gain. But it's not going to be after one or two nights out."
 
Stop thinking of it as "cheating." "The notion of a 'cheat day' actually does more harm than good. If you dedicate a frame of time (a day, a week) as the time to 'cheat,' then you're more likely to eat just to eat because you feel like this is your one time to do so," says Caspero. Think of it as consciously indulging, offers Tori Holthaus, R.D.N., founder of Yes! Nutrition in Ohio. Find what matters to you—if brunch is your go-to meal, then enjoy that. If you love pizza, have a slice and really relish it. "There is so much power in enjoying your meal without guilt. Ironically, the more guilt we feel about eating decadent food, the more likely we are to overeat," Caspero adds.
 
Put calories in context. "To me, gaining a pound on vacation is worth it for the fun and experience, even if that means I need to add a few more workouts in when I get back," says Caspero. Too rigorous a diet and you'll be missing out on the local flavor—whether in a new city or the one you live in—so don't beat yourself up about it.

Limit yourself to one meal. Eating foods that make you feel the best for most of your meals and then splurging on one is a great way to control your cravings without feeling like you missed out. "A balanced breakfast and lunch followed by a more indulgent dinner and drinks won't be as detrimental as a hearty breakfast, lunch, dinner, and drinks out," Caspero adds.

Avoid throwing in the towel for the day. "When you set yourself up for the traditional cheat day, there's an all-or-nothing mentality," says Caspero. ("If I've already ordered nachos, what difference is a hot fudge sundae going to make?!") Obviously, calling the whole day a wash is going to do a lot more damage than one bad meal would. "Allow yourself to eat what you really want in that moment and then continue on to your normal, healthier eating pattern," she says. Surprisingly, knowing that you can cheat anytime usually lessens any desire food has over you, so tossing those restrictions will actually help you need restrictions less. And remember that cravings can go either way: "I often find that choosing healthy food once makes it easier to choose healthy food again, just like with indulging," Holthaus adds.

Stick to the same guilty pleasure. It's not just about weight gain or the psychological spiral of indulging in unhealthy fare. Junk food messes with your gut health, which can affect how well you process food and how your body gains weight. Research shows consistency in your diet helps support a healthy gut microbiome, so having a go-to cheat meal can actually help ease the turmoil it causes your GI tract, says Holthaus. Don't reach for the baking mix just yet: "Rather than indulging in a large brownie as a cheat meal, you're better off including a tablespoon of dark chocolate chips or cacao nibs as part of your regular meals for better gut health and to help ease cravings," she adds.

Re-frame why you should eat healthily. "Instead of feeling like you need to punish yourself with eating healthy after a cheat meal, I like to bring it back to what makes me feel good," says Caspero. "I don't have the same energy after eating a large stack of pancakes as I do after a green smoothie or yogurt and fruit bowl—so that feeling alone is motivating to me." After you enjoy an indulgent meal, think back to what foods make you feel the best and have that next. "Returning to the foods that make you feel good will help curb any binge or residual cheat-day effect," she adds.

Follow splurges with detoxifying foods. "Unfortunately, after a cheat meal there's nothing you can do to undo the damage. But you can make a positive, healthy step to the future by focusing on foods you know are healthy," says Holthaus. Opt for foods that can help your body reset. Broccoli, for example, is rich in glucoraphanin which helps power your body's own detoxification pathways for up to 72 hours, she explains. Water and potassium-rich foods (dark leafy greens, avocados, and bananas) can help balance sodium levels in the body and reduce bloating, while probiotic-rich foods (like yogurt, kefir, kimchi) can help offset the damage to your digestive system. "Bottom line: Don't stress and just get back on track." (Or try one of these delicious weight-loss smoothies.)

Hit the gym. That cycle of bad cravings is hard to break. Returning to a healthy diet can help, but so can getting your heart rate up. "Exercise is a powerful tool for more than just a calorie burn. Psychologically, not only do you feel better, but you actually start to crave healthier food when you're active," says Caspero. Same goes for while you're away. That same University of Georgia study that showed people gain weight on vacation also found part of the reason the pounds stuck around was because most folks worked out less once they returned home. Keep your routine while away so you don't fall off the motivation bandwagon once you're home "Anything counts when it comes to continuing an exercise pattern on vacation—hiking, snorkeling, paddle boarding, just walking around—make it fun," she adds.

Look at the scale after one month. Don't beat yourself up for eating badly for one week or gaining a few pounds after a short holiday. But if you're away for an extended period or have been eating poorly for a month or so, pay attention to how your jeans fit. "There is some research that shows the more you gain, the easier it is for your body to store extra calories as fat and add on the pounds," warns Caspero. If your Levi's are starting to get a little snug, you're probably on the verge of starting that out-of-control weight-gain spiral and should reconsider whether you're indulging sporadically or need to truly clean up your diet.

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7 Things That Happened When I Quit Drinking for a Month

 Morning workouts no longer felt like #strugglecity. Early a.m. sweat sessions have never been easy for me—I need to have everything prepped and ready the night before so I can roll out of bed and into my gear before my brain realizes what's happening. But thankfully they became less torturous in January. Sure, this could be a residual kick from New Year's resolution motivation, but it's more likely because I slept better. Like, way better. Not only did I find myself ready to fall asleep earlier, but I didn't wake up in the middle of the night or feel groggy when my alarm sounded. Science says that's because I wasn't increasing the alpha wave patterns in my brain—something that happens when I'm awake but resting...or drinking before bed. The reason that's bad: It leads to lighter sleep and seriously messes with the quality of zzz's. Which in turn makes me want to throw my phone across the room the second the alarm goes off (or just hit the snooze a lot, if I'm feeling less violent that morning).

It was easier to stick to my healthy eating habits. While I didn't lose any weight (which is fine, as that's not one of my fitness goals), I noticed after a week or so that I wasn't quite as hungry at night. I was able to actually tell whether I really wanted food, needed some water, or simply felt bored (something I solved before by having a glass of vino in one hand and my remote tuning in to The Bachelor in the other). Researchers have figured out why: One study found that women consume approximately 300 extra calories per day when they decide to indulge in a "moderate" amount of alcohol, and another found that when women had the equivalent of about two drinks, they ate 30 percent more food. Even a mild intoxication (so, feeling a slight buzz after that second glass) increased the brain's activity in the hypothalamus, making the women more sensitive to the smell of food and more likely to chow down. In other words, choosing to cozy up with a cup of decaf tea was better for my waistline, as it was easier to say no when my husband made a bowl of popcorn that I didn't really want.

My liver liked me again. I know, I know, this one seems pretty obvious. But since my job has me reading the latest studies day in and day out, it was interesting to find a new report showing that those who break up with booze, even for a short period, see immediate health benefits. Arguably the most important is how quickly your liver bounces back. The staff at the British magazine New Scientist made themselves guinea pigs for five weeks, and a liver specialist at the Institute for Liver and Digestive Health at University College London found that liver fat, a precursor to liver damage and a potential indicator of obesity, dropped by at least 15 percent (and nearly 20 for some) in those who gave up alcohol. Their blood glucose levels (which can determine your diabetes risk) also decreased by an average of 16 percent. So even though they didn't give up their pints for long, their bodies benefited immensely—which means mine likely did, too.

My friendships felt more solid. One thing I quickly realized: Nearly 100 percent of my social life revolved around food and drinks. Whether it was celebrating a successful month of work at happy hour, embracing heavy pours at book club, or relaxing with a few beers while watching football, there was almost always a drink involved. My month of sobriety made things a bit more complicated because the default options were no longer available. For the most part, though, my friends were totally cool about coming up with alternative plans, or simply letting me hang with my glass of water or club soda without making me feel awkward. And I admit, this was one of the biggest concerns I had going into sober January. Would people find the whole thing annoying? Would they temporarily stop inviting me to hang out? So it helped me realize one thing: I really like my friends, and we didn't need alcohol as a crutch to enjoy each other's company. And that's becoming more the norm: A recent survey asked 5,000 drinkers between ages 21 and 35 about their habits, and found that nearly half of them would spare the teasing remarks and respect a friend's choice not to drink.

My laziness subsided. Basically, the "I'll do that tomorrow" syndrome that I so frequently suffered from disappeared. While I still vegged on the couch when my brain needed a break, more often than not I found myself motivated to get work done. My husband even noticed, as one Friday night I had enough energy to clean our apartment and run a load of laundry instead of collapsing in bed after work. And because we weren't defaulting to dinner and drinks, we went on a fun date that we never made time to do before.

My skin needed #nofilter. This was the benefit I was most stoked about. I've always struggled with acne and, even though I've been able to manage it fairly well the last few years, flare-ups would still pop up way more often than I'd like (read: never—I'd like them to occur never). But after just a week of no booze, there was a noticeable difference. My skin was smoother and less dry, and my tone was more even whereas before it was blotchy red. Joshua Zeichner, M.D., a dermatologist in New York City and assistant professor of dermatology at Mount Sinai Medical Center in Manhattan, says alcohol can actually lower your skin's antioxidant levels, increasing your risk of damage from UV light, inflammation, and even premature aging. Once I stopped drinking (and ate antioxidant-rich foods, like blueberries and artichokes), my levels likely shot back up. "Antioxidants are like fire extinguishers that put out skin inflammation," says Zeichner. "While more research is needed to be sure, the theory is maintaining high antioxidant levels may help suppress inflammation around your follicles that lead to pimples." In other words, hello pretty new skin.

I had a lot more money in my savings account. Drinking is expensive—and it sneaks up on you. Whether it's a beer at the bar or a bottle of wine to take home, it doesn't seem like much. But as each paycheck came in that month, I realized that I had more cash left in my checking account than I normally did after paying bills. My husband, being the supportive guy that he is, didn't drink as often as he normally does, either, and our savings really added up. By the time the end of the month rolled around, we had built up a nest egg big enough for us to splurge on a weekend getaway.
Now that the month is over, how do I feel? Good. Really good. A month without alcohol helped me hit a reset button physically, mentally, and even socially. While I won't be continuing into a sober February, I do plan to take some of the lessons with me, like checking in before deciding if I actually want a drink, and planning fun outings that don't revolve around booze. I may even return to the practice a few more times throughout the year, but for now Scandal is returning on February 11, so I should get my Olivia Pope-sized wine glass ready.

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How To See Fast Results With Problems Losing Weight

Is it possible to see fast results with problems losing weight? Yes! Problems are only solutions that haven't been discovered yet. I have found that when a problem or problems exist, it means that there is a solution lying around somewhere. It is sometimes tough trying to find that solution. Sometimes you need another person's point of view. I have also discovered that when there is a problem it makes me work harder and focus more on it so that I come out even better than where I was before the problem.

Let's see if I can explain this better. I am a runner and used running as my medium for losing weight and keeping trim. I usually ate what I wanted to because I would burn so many calories by running and training for races. But, then I sprained my ankle while running and that put me out for a few months. Now I had a problem. How was I going to lose weight? I decided to focus on my eating habits while my foot and ankle healed.

After a few months of watching everything I ate, I lost even more weight than I did while running. It's been almost twenty years since I was this thin! My problems losing weight turned out to be the best thing that has happened in years.

When we have issues, we look for ways to solve them. This is huge because, focus, determination, and motivation are key to enjoying successful weight loss.
How To See Fast Results With Problems Losing Weight

Lemon Water:
Drinking lemon water was a game changer for me. Every morning I drink hot lemon water before I eat or drink anything else. This helps to kick in your metabolism and cleanse out your digestive tract. It's also a good idea to drink it throughout the day. For my lemon tea, I use Lemon essential oil that is safe to take internally and sprinkle in some stevia for sweetness without the sugar.

Two Week Hiatus:
Try to cut out carbs and foods with sugar for at least 2 weeks. You can do anything for 2 weeks. I was so excited to see the pounds drop when I did this. Continue to eat fruit, just in small amounts.

Pack on Protein:
 Eat plenty of lean proteins and protein rich food for energy, metabolism and a feeling of being full or satisfied.

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The Crazy-Simple Way to Eat Less

Smart eating isn't always about choosing vegetables over fried food and skipping dessert. Sometimes, the smallest, easiest habits can make a big difference, especially when it comes to this super-simple strategy that helps you cut calories without switching up your food.

No, it's not by skipping a meal. We've got a strategy that is much easier and less likely to make you hangry: Chew your food more thoroughly. Sounds obvious, but science shows it works.

On two different days, researchers at Iowa State University in Ames fed a pizza breakfast to volunteers, instructing them to chew each mouthful 15 times on one day and 40 times on the other. When subjects chewed 40 times instead of just 15, they had lower levels of ghrelin, the hormone that triggers your brain to tell you it's time to eat. They also had higher levels of cholecystokinin, a fullness hormone found in the gut. In real life, this translated to less hunger all the way up to lunchtime, three hours later.

While there's nothing magical about chewing your food exactly 40 times, noshing more thoroughly is a simple way to keep your appetite in check. Three ways to eat more mindfully: Put down your fork between bites, don't eat in front of the TV or at a desk, and turn on some relaxing tunes while you dine.

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