Blog Archives

Why You Can’t Work Off Your Weight

diet AND exerciseI’m going to tell you something that could save you hours in the gym and weeks of wasted work for little to no results? Ready? OK, here it goes: you can’t exercise the weight off. (allowing a pause here for every woman to shriek in pure horror and disappointment)

Don’t get me wrong. There are SOME people who start exercising and lose weight, but normally they are also trying to eat better too. OR, maybe they were extremely overweight and sedentary so their new active lifestyle was a very drastic change for them. Whatever the case, it’s rare and exercise can only get you so far when it comes to weight loss. Weight loss requires cutting back on the calories taken in, unless you want to run 5-10 miles a day to get in the 500-1000 calorie deficit that is required for weight loss.

Unfortunately, many people join a gym and hire a trainer in hopes of losing weight and rely on those 3 workouts a week to do all the work. I only WISH this worked! Being a trainer would be awesome, everyone would get results and the world would be a happy fit and trim place. But it just doesn’t work like that.

Think about it. Do you really expect a one hour workout to erase all the poor choices you make for the rest of the 23 hours in your day? Does that even make sense? However, many people are doing just that. They expect their 3-5 hours in the gym each week to erase all the extra calories they eat over the 168 hours a week. Do the math! 5 hours vs 168 hours. If we were gambling, I’m pretty sure we’d all bet on the 168 hours winning the fight.

“You can’t compete with what you eat” 

sconeThink of it this way. If 30 minutes on the treadmill only burns 300 calories, but you can eat a 300-calorie pastry in 5 minutes, can you see how that math will never work? (PS: 1 blueberry scone at Starbucks is 460 CALORIES!!) So for every 5 minutes of pastry-eating, you’d need to work 30 minutes on the treadmill? Yeah, that ain’t happening.

It doesn’t have to be poor choices either. Most people just eat too much. They may eat healthy, but they eat a LOT of healthy food. And, the more they workout, the more they mentally think they can afford to eat.

Of course I’m just using these examples to help you grasp the whole exercise vs diet concept, do don’t get freaked out. This is also written for people who need to lose weight. Maintenance mode is totally different. When you are maintenance mode you aren’t trying to be in a caloric deficit so you can eat more. I can order fries if I want to and I probably won’t gain weight because I’m in maintenance. Now, if I did it every day, that’s another thing! However, I keep my calories low throughout the day so I CAN cheat here and there and not gain weight. I may also do an extra cardio here or there to make up for any extra calories, but I never can be completely irresponsible for several days straight or I will blow up quick. ;)

WORTH THE SACRIFICE copySadly, most people don’t want to give up their simple little pleasures – even for a much BIGGER and GREATER reward, like a fit and trim body. They feel like they “must have chocolate” or “can’t give up wine”. Maybe their goal is too far away that they don’t truly realize what that glass of wine or nightly ice cream is costing them. They don’t realize how fast they’d reach their goal if they just stuck to both diet and exercise.

So, to make themselves feel better they decide to exercise. Working out is awesome and you can absolutely get in better shape. You can have a firmer body, stronger muscles, better stamina and more energy BUT you may not lose one pound if you are burning as many calories as you are eating. Diet is required for weight loss.

Diet-Plus-Exercise

Changing-Body-StructureThe same way you can’t eat a bunch of protein and magically grow muscle, you have to make sure you are doing what is required to reach your goal. If you want to lose body fat and lose weight, you have to diet. If you want to get fit, you have to exercise. If you want a better health report, you probably need to do both. If you want to look fit, you need to do both.

Most people act as if they are in maintenance mode – exercising and eating whatever they want. However, most people need to be in weight loss mode, which is dieting and exercising. The sooner you do it right, the sooner you can be in maintenance mode – but just a thinner fitter you in maintenance mode!

TIP: The longer you put off dieting, the longer you put off results. Go ahead and start today! You can lose 8-12lbs in one month with a great low-cal diet and exercise program. Do the math! How much do you need to lose? Isn’t it worth a few weeks of discipline!?  I think it is!! You’ll be SO glad you did! Otherwise, 5 years may fly by and you are still the same weight because you weren’t willing to work as hard in the kitchen as you were in the gym.

Diet Tip: Eat More Veggies, Eat More Food

You can have 1 oz of pasta and have a big empty plate OR you can have 2-3 times the amount of veggies for the same amount of calories. Check it out!

calories in pasta

Trade 1/2 cup of pasta for 1 FULL Cup of:

1. Asparagus: 27 calories
2. Broccoli: 35 calories
3. Brussel Sprouts: 38 calories
4. Cabbage: 41 calories
5. Cooked Cabbage: 65 calories
6. Cauliflower: 23 calories
7. Lettuce: 8 calories
8. Fresh Spinach: 20 calories
9. Cooked Spinach: 41 calories
10. Cooked Collard Greens: 62 calories

The less high-carb foods you eat, the MORE you can eat. Avoid large amounts of pasta, potato, rice, beans & bread. Increase green veggies to increase portions without INCREASING your waistline!

 

Does Food Really Make You Happy?

food doesn't make me happyIt’s easy to think that freedom makes us happy. We think if we can eat whatever we want, when we want it, that it will satisfy something in us. It will be “fun”. But, the consequences outweigh the pleasure. So then you have to ask yourself “is it really worth having “fun” for 30 minutes, tasting whatever it is that temporarily satisfies a craving, if you are miserable the rest of the day?” I think not.

We would all be much better off if we really looked at what makes us truly happy. Maybe we need to even redefine “fun”. I don’t know about you, but I’m happiest when I am doing the right thing, when I’m practicing self-control and when I’m living a life that makes me proud. I have “fun” when I feel good about myself, when I feel good in my clothes, when I’m confident, when I’m strong, when I feel healthy, when I am comfortable in my own skin. When I feel good, I don’t need food to have fun, life is just more fun.

grumpy catOn the contrary, when I let my eating go out of control, I am grumpy. Nothing is fun. I feel bad about myself, I don’t fit in clothes, I don’t want to go shopping, I don’t want to dress up, I avoid cameras, I don’t want to go to the beach and be seen in a bikini. I hide. I retreat. I pout. I feel sorry for myself. And, I eat. Because that is what I do. Feed my lazy fat sorrows. Then I get fat enough (yes, I can fluctuate 10-15lbs if I let myself) to get mad enough to get back on the wagon and take back control. Then I start having a more lasting fun, a more steady happiness – from just plain out being healthier and more disciplined.

So, while I may not be able to say all my workouts are all that “fun”, and I may miss regular doses of my favorite foods, feeling healthy and getting results makes me MUCH happier than any meal could make me feel for a moment. (Note: I said regular doses of my favorite foods. This means I can still treat myself occasionally but I’m not eating whatever I want all the time.)

It is truly ridiculous that we would let the taste of food or a “fun” food-filled experience ruin the taste of success and becoming our very best. No one thing should have that much power over anyone.

Will I have an occasional taco or pizza! YES, will I let food control me? NO! Food is not the boss of me. I will NOT let it get in the way of my health and my success! Will you?

100-Calorie Soup

What typically goes in soup? Well, let’s think… Potatoes, Carrots, Corn, Peas, Lima Beans, any kind of bean, rice, pasta…basically all high carb vegetables. What do you not see in soup that often? Low-carb veggies like Brocoli, Cauliflower, Spinach and Cabbage. Why not? Did someone make a rule? Are there only a few soup-approved veggies? NO! People just like their carbs. A high-carb meal is a high-calorie meal, so i decided to make a low-carb soup that would entertain my tastebuds without costing me a few miles of cardio to burn off. This soup is perfect for those nights I had a post-workout shake and don’t need a lot of calories, but still want a hot meal when I get home for the gym.

Low-Carb Low-Cal Soup100-Calorie 2-Cup Soup

4 Quarts Vegetable Broth Base (I used Knorr Vegetable Mix)
1 Bag of Frozen Cauliflower (or 2 cups fresh)
2 Cups frozen chopped spinach
2 Cups chopped brocoli
2 1/2 Cups Ground Turkey (20 oz)
2 Chopped Zucchini
2 T Splenda/Stevia
2 T Hickory Liquid Smoke
Salt/Pepper to taste

Makes 25 Cups
59 Calories per Hearty Cup!

I entered everything into my LoseIt app. Here is the profile :)

100-calorie soup

31 Days of Motivation: Feel as Good As You Eat

feel as good as you eatSomething I heard once that stuck with me was when my sister said “I never realized how bad unhealthy felt until I discovered how good it felt to be healthy”. This is something I had never thought of at the time, and her insight opened my eyes. She wasn’t talking about feeling good because she looked good, she was talking about feeling even after only a couple of weeks of eating healthy. She basically immediately started having more energy and feeling as healthy as she was eating – way before the weight started coming off.

Not only does unhealthy food not fuel you properly but it weighs you down – literally. Overweight bodies are tired from the weight alone. Then couple that with being tired from the lack of energy from eating foods that lack nutrition, and you’ve got one tired, sluggish, heavy, unmotivated person. Yet, as soon as you start eating healthy, you immediately start benefiting from the nutrients you are putting into your body. People go from having no energy at all, to having TONS of energy when they begin to FUEL their body instead of just feed it.

Nowadays, when I have a period of time where I’ve been cheating or eating poorly (like over the holidays), I truly crave healthy eating because of how it makes me feel. I miss the way my body feels on a higher quality foods.

I challenge you to not just think of healthy eating as “dieting”, but choosing foods that will energize you, and give you the fuel you need to feel your absolute best! You’ll be SO surprised of the difference good fuel makes!!

Hale the Kale Salad

Thank you Offerdahl’s for the inspiration! Loving this salad!!!!

kale salad1/4 cup cooked quinoa (I cooked with a splash of lemon juice, salt & garlic powder)
2 cups chopped kale
4oz diced chicken breast
1 heaping tablespoon of chick peas
1 tablespoon chopped sweet onion
1/2 tablespoon low-sugar Craisins
1/2 tablespoon goat cheese crumbles
Squirt of lemon
1 tablespoon Honey Roasted Almond Accents

Dressing Options:
Honey Lime or Lemon Vinaigrette
Light Honey Dijon dressing (I used Publix brand, but I also make my own)

Toss all the ingredients together with the dressing and top with the roasted almond slices. YUM!!

CLICK HERE for 10 delicious Kale Recipes!!

31 Days of Motivation: What’s Your Body’s Balance?

the scaleHave you ever looked at your checking account and been surprised to see the balance was lower than you expected it to be. I think we’ve all been there before. At first you think, “there’s no way I spent that much money”. Then, as you look further, you begin to uncover all the small stuff that created the big problem.

It’s funny how the little stuff adds up so quickly, and the same applies to our diet. It’s all the extras that can get us in trouble. Condiments, salad dressings, snacks, cream and sugar – they all add a lot of extra calories to our diet. Unfortunately most people have no idea how many calories they are taking in.

scaleDieting is all about checks and balances. The only difference is, most of us don’t ‘balance’ our diet account to see where we stand. That habit would never fly when it comes to our money. Most of us can’t afford to just keep writing checks without reconciling our account. The truth is we really can’t afford to ignore how much we eat either. Eventually it will catch up with you.

We can fool ourselves into thinking we don’t have to count calories, but just because we don’t count them doesn’t mean that the calories aren’t there. The only difference is no one is there to cut you off once you’ve gone ‘over the limit’ like the bank does when you are in the red.

Managing calories is like writing a budget. It takes a little time in the beginning, but as you begin to journal your food, you quickly learn what you can and cannot afford to eat. The good news is, unlike managing your bank account, you don’t have to do it forever. Part of the initial discipline is just a learning process.

You may be a good steward of you money, but are you a good steward over your body? Your body is the most valuable asset you have. Maybe it’s time to do some checks and balances with your health this year.

31 Days of Motivation: Don’t Erase Your Hard Work

don't erase your hard work

Most people fail, not because they aren’t working hard enough in the gym, but because they aren’t working hard enough in the kitchen. They blow 5 days of sweat and tears on snacks and cheat meals. Even people who are eating healthy, still can eat too much.

Start becoming protective over your hard work in the gym. It comes with a cost – they are called calories. We burn them in the gym, and we need to protect that investment and prevent replacing them with irresponsible eating.

If you are trying to lose weight, commit to counting every single calorie you eat this weekend, even if you’ve never counted calories before. Before it goes in your mouth, look it up and add it up. Once you know the real cost of food, you will begin to budget your eating better and see the results you want! Have a great weekend everyone! More motivation tomorrow!!

31 DAYS OF MOTIVATION: 4 Tips to Beat Temptation

Yesterday I talked about living with purpose – and the importance in making sure each step, each bite and each decision leads you to where you want to go. Taking the RIGHT steps also means avoiding the WRONG ones.

eveMy pastor just was talking about Eve being tempted in the garden. As many times as I have read that and heard that story, I never realized 2 very powerful life-changing points. One, she was CLOSE to the one thing she was supposed to avoid. Why was she even hanging out around the tree that she was forbidden to eat from? Stupid right? Yet, we hang out with friends who are a horrible influence on us, and visit restaurants we have no business being around while dieting too.

Two, she was TALKING ABOUT the forbidden fruit. How ridiculous is that?! If we have issues with sweets, let’s say, should we go down the cookie and candy aisle? Should we really put our brain, and taste buds, through the torture of talking about it? The same way Eve should not have allowed herself to have a long conversation with Satan about whether she should eat the forbidden fruit or not, we too should avoid tempting conversation (EVEN WITH OURSELF) about things that are off limits. Trust me, just like Eve did, you can easily begin to doubt your beliefs, justify your actions, and before you know it, you have messed up.

Anything that is standing in the way of you being your best, and becoming the person God called you to be, has no place in your life – not now, maybe not ever.

Here are 4 Tips to Protecting Yourself From Your Greatest Temptations:

1. Know your weakness. Charles Stanley said, “One of the important things about temptation is, if I’m going to deal with it I’m going to have to recognize, this is an area of weakness in my life. I have been tempted here before and before and before.” You can’t possibly protect yourself from something you think is not an issue for you. Ironically, one of the hardest steps for addicts is to admit they are powerless over their addiction. They think they are making the choice, or there is a reason they do it. It’s not until they completely surrender and admit they are powerLESS, that they can become powerFUL!

let-go2. Be willing to let go (for good). Some people can eat pizza occasionally and keep their weight off. Others can’t. If you are truly obsessed with food, you may need to treat it as a true addiction. Your whole thought process may not just need to change for a period (like while you are dieting), but forever. There are plenty of people who do cocaine and never get addicted. In the same way, you must know what you can and cannot handle. If you have dieted before, but gained the weight back, it’s likely that you simply set aside your addiction for later, instead of laying it down for good.

Be willing to let go of the things that are ruining you – not just for a period, but be WILLING to let go of them for life (if that’s what it takes). Anything that is standing in the way of you being your best, and becoming the person God called you to be, has no place in your life – not now, maybe not ever. It doesn’t necessarily mean you can never have it again, but letting go completely (and being OK if you never have it again , knowing you are trading it for SO MUCH MORE) is the first step toward a permanent change. Letting it go doesn’t just set it free, it sets YOU free.

pros-cons3. Focus on what you are gaining, not what you are losing. So many people are SO busy focusing on what they are giving up, that they never truly realize what they are trading it in for. Is the freedom to order whatever you want at your favorite restaurant REALLY that much more important than losing weight, being fit and healthy, and feeling good about yourself? Your issue may not be the food itself, but giving up the “right” or “freedom” of doing what you want. Either way, the reality is most people are miserable when they are overweight and out of shape. They are insecure, depressed, restricted, physically uncomfortable, unattractive feeling, weak, out of shape, sick and tired. That is what poor decisions cost us. Personally, I can’t even think about what I want, or what I’m giving up. I just have to focus on what I’m GETTING – and it trumps my favorite treat any day.

2014 TEMPTATION4. Run from temptation. Not only should we not be around it, we have to physically and mentally work on getting the obsession of food out of our mind. I believe a lot of us struggle with things more than we should because we LET ourself fixate on it. We think about it, dream about it, talk about it and make future plans with it. When we diet, we even SEARCH for ways to still get it. Whether we look for the newest latest low-fat, gluten-free, paleo version of it, or whatever, we are still allowing our obsession to live with us.

Let’s think of it this way. Pretend it’s something that is SERIOUSLY WAY off limits – like another man or woman, an illegal drug, or breaking the law. We know to run from those things. We know not to focus on them. We know to push those thoughts out of our head as soon as they pop up. However, food can be just as dangerous if we LET those thoughts stay and take residence in our mind. They set up camp, they bring all their friends and, before you know it, they are ruling your body. If you want to really cut ties with your “drug of choice”, then you need to go to extreme measures to sever ties completely. With a drug addict, that means changing phones, blocking calls, deleting phone numbers, joining a support group, arranging people to hold you accountable daily, ending unhealthy friendships, changing your circle of friends, avoiding certain places, etc. AND, even if you do most of those things, if you don’t do it all you are still leaving an opening for failure. Are you running from temptation, only to leave a forwarding address so it can find you later?

Homework:

  1. What is your weakness? Let’s get specific today. What is the one thing (or things) you could not imagine giving up forever?
  2. Would you be willing to live without ______________ for the rest of your life if you knew in your heart you could reach your goals and succeed? You must be happy and whole with just you and God alone. If you panic at the thought of never having _____________ again, then you have an obsession. Surrender that obsession and realize how important it is to not rely on certain things to make you happy. Truthfully, it’s often those very things that are destroying us.
  3. Make a list of the things that are most important to you (that you are gaining) by pursuing your fitness journey. Compare those benefits to the item(s) you listed in question #1.
  4. Look for the cracks in your plan. Have you closed every door, or are you leaving a door cracked somewhere? Commit today to close all doors and FULLY 100% commit to changing your life forever.

DON’T FORGET! Subscribe to get your daily fitness tips and motivation for my 2014 New Year Motivation!

Sweet and Spicy Turkey Quinoa Chili

turkey quinoa chiliAs many of you know, I’m not a huge “recipe follower”. I own measuring cups and spoons but rarely use them. I like to start with a thought and build my creation as I go, with my mind (and tongue) as my only guide. With that said, I decided to make some Chili Sunday. Although I can’t tell you EXACTLY what I put in it (but, don’t fret, I will try!), I can tell you about a discovery I made that was a huge success – RED QUINOA!

I’ve been cooking with quinoa for a while now and have added to meatloaf, salads, burgers, rice and all kinds of stuff – so why not chili right? That’s what I was thinking!! My chili was becoming a little too soupy and I wanted to thicken it up a bit. As I started to think about what I wanted to add to it, quinoa popped in my head.

I cooked up 1 cup of quinoa with 2 cups of water, and added the cooked quinoa to my huge pot of chili. It was AWESOME!! It blended with the ground turkey very well and gave it a great hearty consistency. Here’s (approximately) what I threw in the pot if you’d like to give it a try!

My Un-Recipe Turkey Quinoa Chili Recipe

  • turkey quinoa chili 2.5lbs of ground turkey
  • 2 cans of Rotel diced tomatoes
  • 1 can of tomato sauce
  • 1 large can tomato paste
  • One small onion
  • 3 small sweet peppers (red, yellow & orange)
  • 3 cans of medium chili beans
  • 1 can of red kidney beans
  • 1 cup of frozen fresh organic corn
  • 1 cup uncooked red quinoa (cooked as directed prior to adding)
  • 1/4-1/2 cup apple cider vinegar
  • A few shakes of your favorite hot sauce
  • Brown Sugar or Stevia to sweeten (to taste – I used both)
  • Cumin, Chili power, salt, pepper, garlic powder, red pepper, cayenne pepper & all that jazz. I did my own thing, but you could just use a chili seasoning pack to make it simple.

I cooked this chili nearly all day. I like to serve it the NEXT day! It’s just always SO more flavorful the next day!! Let all those seasonings soak in for a phenomenal chili! Top with light sour cream for a peace of heaven. Yes, I’m literally eating a bowl RIGHT NOW!!!! yummmmmmmmmm

diet tipDIET TIP: Track calories by adding ALL the ingredients up (I use the recipe builder in the LoseIT app, putting the total amount and weight of everything). Add how many servings it will serve (you can do this based on how many ounces or quarts your pot is, and divide it by cups so each cup is a set amount of calories so you can easily track each cup). Once you have the recipe in your app, you will always have the calories for that meal! If you are like me, you stick to the same favorite recipes anyway, so you won’t have to build too many recipes. If it seems too hard to track challenging recipes, stick to whole foods while you are dieting (a meat, a veggie, etc) until you get the swing of managing calories while cooking mutli-ingredient recipes like this one. Remember, just because you don’t  know how many calories something is, doesn’t mean they aren’t there. Moderation is key – but in order to know how MUCH you can have, you need to know how MANY calories it has! :)

CLICK HERE for more information, recipes and nutrition tips on Quinoa!

31 Days of Motivation: The 1st Step to Fitness Success

Surrender to Win: Part 1

In this 2-part blog, I will be talking about surrender, deliverance and denying ourself. I know, you are probably already looking for the EXIT key. Believe me, it may not be the motivational words you think you want to hear, but they are words (packed with truths) I believe you need to hear before you can chase your goals and begin to really change once and for  all. By the time you are done with these 2 blogs, I believe (if you apply them) it truly can change your life. With that said, put on to your big-girl (or boy) britches and get ready for some tough talk.

SURRENDER

sur·ren·der  (s-rndr)
1. To relinquish possession or control of to another because of demand or compulsion.
2. To give up in favor of another.
3. To give up or give back (something that has been granted): surrender a contractual right.
4. To give up or abandon: surrender all hope.
5. To give over or resign (oneself) to something, as to an emotion: surrendered himself to grief.

In order to change, you must first surrender the things that have kept you from your goals so you can become who you want to be. You may need to surrender certain food, or surrender your time, so you can exercise more. You may need to surrender laziness and decide that is not who you want to be anymore. Whatever your goals, I guarantee it will require a certain level of surrendering.

Deliverance vs. Surrender

desperateI believe many people are waiting around to be miraculously delivered from their addictions, struggles, weight, health, financial stress, bad habits and selfish ways. They might even pray for deliverance, that God would just take away their desires completely. I personally believe, most of us can’t be delivered until we first surrender.

Seriously, think about it this way. If you are holding on to something SO tight, how hard is it for it to be pulled away from you? It would be very difficult. However, as you loosen your grip, it becomes easier to take away (not that God needs to workout harder so he can win an arm wrestling match). But how fair is it to ask God to rip something out of your hands that you refuse to let go of? Even if He did take it from you, if your mind hasn’t let go and you will likely just take it right back.

We have to surrender. We have to take the first step and let go – in our mind, in our heart and in our actions. It may take weeks or months of letting go before you are completely delivered. You may have to let go every morning and decide to continue surrendering certain things every single day of your life.

tradeoffLook at the first and second definitions of surrender. It explains surrender is often used in reference of giving up something for something else, something better. Surrendering to either avoid something bad, or in favor of something good. In war, someone may surrender (or wave the white flag) to save their life. In that case, a warrior may even lose his rights to land or freedom (something that is rightfully his), but it’s a trade-off. The same applies for us in many cases.

surrenderWe have the right to eat whatever we want. We have the right to say whatever we want. We have the right to be as fat and lazy as we want ….BUT that doesn’t make it right or best for us. We choose to surrender those things in order to have life (and a better, happier, more peaceful and joyous, healthy life).

Of course most of us are not held at gunpoint, forcing us to choose and wave the white flag, but there comes a time in our life where we come to the end of ourselves. We get tired of feeling bad. We get tired of the repercussions of our poor choices. Then we finally realize that surrendering is the only way to deliverance – AND that it will be SO worth it!

Warning signs you may be in bondage with food:

Here are some warning signs you need to take your relationship with food more seriously and make some serious changes (surrendering) in order to WIN the fight with fat once and for all!

  1. bondageWhen you are stressful, blue, mad, sad or excited – you reach for food. It’s your coping strategy.
  2. You panic if you can’t have it.
  3. You plan your whole diet around still trying to have certain foods or beverages.
  4. You focus on adding good habits, to avoid getting rid of bad ones.
  5. You look for fitness, diet plans, supplements and diet pills that allow you to keep doing/eating what you want. You buy every gimmick you see. (Why do you think stupid gimmicks like the “Cookie Diet”, “The Ab Belt” & Diet Pills does well? Because they prey on this type of person.)
  6. You work out more than you need to, to make up for eating more than you are supposed to.
  7. You can’t control yourself around it. If you have one, you have to have 5. If you can’t control yourself around something, then it is more than an indulgence, it’s an addiction.
  8. You binge. Maybe you deny yourself something, and when you finally do give in you go crazy.
  9. It is always on your mind. You talk about it, think about it, plan your day around it.
  10. You think you need it to be happy.

Homework (for the brave and determined:

While I’m not expert of food addiction, I can tell you that I’ve seen plenty of people be fully delivered from their prior addictions. You don’t have to fight a chemical dependency like a cocaine addict, but in some ways you likely have developed a coping strategy and a dependency on food to help you through life – to comfort you, to reward yourself, etc. In a way, food addiction is just an extreme bad habit that can be broken. Breaking habits take work, a lot of practice and a lot of introspection. So be honest with yourself and be openminded to the idea that your weight issue (or food/drink issue) is more than just a luxury you aren’t willing to part with – it could be more serious. If you treat is seriously, you CAN conquer it. However, the same way you can’t expect to put a bandaid on cancer and it heal, you can’t put a bandaid on a food addiction and expect it to go away. Some things must be cut out, removed, treated, operated on – until it’s GONE. :)

  1. What are the things (types of food, alcohol or habits) you need to surrender?
  2. Do you admit you are powerless around food, or certain types of food or drink? (this is actually the first step to recovery for true addicts. And it typically takes a while before someone come to grips with acknowledging they really are powerless. However, if you haven’t been able to give “it” up yet, it’s likely you are truly addicted to “it” or the lifestyle. Once you realize you are powerless, then you can begin “treatment” to gain back control.
  3. How do you plan to “let go” of these things? You have to know what this is going to look like. You also need to realize there’s a reward – you have to lose something to gain something (even better).
  4. What kind of support do you need? Are you willing to get the help you need no matter the cost (time, money, effort)? Put it this way, if you had cancer, would you do whatever it takes to get help?
  5. What actions and guidelines can you apply in your life that can help prevent you from falling into temptation. Drug addicts might change phones so drug dealers or friends don’t have their number anymore. They would quit frequenting their favorite hang outs, and start spending time with people who are on the same path. They would not allow whatever it is they are addicted to to be in the house, or around them. They would go to weekly meetings and they would join a 12-step program to learn what their triggers are so they can identify signs they may act out. They would require their friends and family to be supportive – and they too may join groups to learn how to be more supportive and understanding.

Note (the good news):

Realize, while some people will never be completely free from an addiction, as you separate yourself from the things that have ruled your life, it is likely those things will become less and less important to you. Over time, a rich food will likely not taste as good to you. Feeling healthy will feel SO good that you will know there is no comparison to your old past and old ways – so it will be easier to “say no”. The same way an true addict goes through withdrawals in the beginning, the hardest part will be the beginning of your journey. It will get easier, but also like an addict, you must never let down your guard. You have to guard yourself against things that can sabotage progress, as well as guard yourself against those same things when you reach your goal to avoid a relapse.

Next Up: Don’t forget to read tomorrow’s blog for PART 2 of this series. Subscribe (above right) to get notified when blogs are posted.

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