Keep Your Train On The Track

Keep Your Train On The Tracks!

Weight loss is not easy. There are pitfalls at every turn. Try to implement things that can keep you on track:

Don’t eat off your kids plates. These calories stack up and you will likely be eating small bites of higher fat foods!

Drink enough water. It helps you feel full and keeps your skin glowing even when the furnace is blasting.

Never underestimate the calories in drinks! Sweetened tea is not the same as unsweetened tea. The sugar is triple or above! Coke has the approximate amount of 10 heaping teaspoons of sugar. Alcoholic drinks can also be loaded with calories and offer no nutritional value so you need to keep them modified if weight loss is your goal.

Don’t eat the free samples at stores. Who knows where the hands of the person who took the last bite were and its mindless calories.

Take some fresh veggies to the office party instead of munching on the salted nuts and peanut brittle.

You don’t have to clean your plate (this one is tough for me). Have them give you a to-go-box at a restaurant when they deliver your meal. Take half off and put it away before you start to eat. I find I eat what’s on my plate. If it’s not there, I don’t miss it.

Get your friends in on your plans so that you have support for your clean eating. Social support can mean a lot.

Don’t smoke.

If you fall off the wagon, don’t use that as an excuse to dump the cart. Jump back on the next opportunity you have. I include ‘cheat’ opportunities throughout my week. Then I DON’T FEEL DEPRIVED OR FEEL LIKE I NEED TO GO HOG-WILD.

If you go over the top, work out a bit longer tomorrow, even if that means getting up 30 minutes earlier. Eventually, you’ll think before you have that brownie or chips and salsa, if it’s worth it. If your goal is weight loss, then you need to remember it’s calories in, calories out.
Remember that 100 calories of fries, or chips and salsa are not the same nutritionally, as 100 calories of 0% Greek yogurt, or avocado (healthy fat).

Demand calm, private time for yourself, even 10 minutes. It seems like nothing, but the reality is, you never take it. When was the last time you stopped your phone, your schedule, your demands, and focused on you?!
You need to recognize the pitfalls that cause you issues. They are different for everybody. Take control of your life, your goals and your exercise and eating plans, and make the best choices for you and your best health!

Write in your daily journal and be truthful. It’s a tool for your benefit, not a tool to beat yourself up with. Know you are doing the best you can.
Enjoy life, just be kind to yourself.

Workout Diary:

biking on street- 55 minutes

Eating Diary:

Breakfast-

1 cup egg whites (120 cal)

2 oz. old fashioned oatmeal, cinnamon (187 cal)

A.M. Snack-

1 bowl high fiber organic raisin bran breakfast cereal, 1/2 cup non-fat milk (156 cal)

Lunch-

4 oz. tuna steak (165 cal)

salad- 10 oz assorted greens: organic spinach, broccoli, pea pods, broccoli slaw, 1/2 orange sweet pepper (100 cal)

3 oz. brown rice (105 cal)

2 oz. fat free feta (45 cal)

P.M. Snack-

1 portion spring water packed tuna, 2 tbsp. vanilla flavored non-fat yogurt, 1/2 tsp. pickle relish, 1/2 whole wheat pita (190 cal)

Dinner-

4.5 oz. pork chop (257 cal)

3/4 quinoa, onions, sliced almonds, crushed tomato, garlic (140 cal)

1/2 cup sautéed zucchini, yellow squash in extra virgin olive oil ( 57 cal)

1 whole wheat baguette dipping sauce of balsamic vinegar and rosemary olive oil (210 cal)

Dessert:

No-sugar added chocolate pudding, 1/4 cup blueberries (80 cal)

TOTAL- 1717

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