How many calories do you REALLY need?

If you are trying to lose weight here is a formula that will help you reach your goals!  Check out diet.com for low-fat recipes!

Step 1: Don’t worry if you aren’t a math pro this calorie formula is simple!

(__________x 4.5) + (_________x 15.88) – (_________x 5) – 161=_________
weight                    height (inches)           age                           total

Step 2: Multiply your total by the appropriate percentage below

If you’re….

• Sedentary multiply the total by 20%
• Lightly Active multiply the total by 30%
• Moderately Active multiply the total by 40%
• Very Active multiply the total by 50%

Step 3: Fine your calorie goal
Total # 1 + Total # 2= daily calorie total

Extra!!! If you are trying to lose weight subtract 250 calories per day to shed one-half pounds per week.  Or subtract 500 calories to drop one pound per week.

My secret for losing 20 pounds in 3 months!

When was the last time you felt fantastic? I’m going to tell you a little secret that helped me lose 20 pounds in 3 months…..because I want you to feel FANTASTIC!

“Peak performers develop powerful mental images of the behavior that will lead to the desired results. They see in their mind’s eye the result they want, and the actions leading to it” -Charles GarfieldBefore I explain what I learned, join me on a weight loss journey, YOUR weight loss journey!  I want you to IMAGINE holding the secret key to weight loss.  By holding this key you instantly feel a warm sensation rush through your entire body.

You feel untouchable.  Nothing stops you from living a healthy lifestyle and achieving your WEIGHT LOSS goals! You are beautiful inside and out.  Glowing with SEX APPEAL and CONFIDENCE! You have the body of a SUPERMODEL.

When you walk into a room your strong body, radiant smile, and penetrating gaze inspires everyone around you! You have FLAWLESS SKIN, perfectly SCULPTED legs and arms, WASHBOARD ABS as hard as a rock.  Your POSITIVE attitude frees you of any doubt.

This state of confidence acts as a gravitational force pulling you closer and closer to your goals.  Your strong desire for weight loss gives you the strength to achieve your NEW SEXY body.  How does that make you feel? I bet you feel great!!!  Think about this everyday and keep your eyes sparkling with this memory!

“If you can imagine it, you can achieve it. If you can dream it, you can become it“-William A. Ward

I’m about to reveal my SECRET….but first you need to stop dieting! Diets don’t work!  The success to long term weight loss is changing your habits by living a healthy lifestyle!  I’m not saying never eat a cookie or a slice of pizza….because clearly we all love sweats and comfort foods!  But what I am saying is there is no need to deprive your body.

By knowing your metabolic type you can eat foods you love and still LOSE WEIGHT!  Diet.com helped me figure out my METABOLIC type by giving me a personal type questionnaire.  After filling it out, I instantly received CUSTOM meal plans and exercise routines.

You too will RECEIVE a custom meal plan that includes: personalized nutritional and fitness guidelines, meal ideas that incorporate your FAVORITE foods, a dining-out guide, weekly motivational emails and professional advice on exercise and well-being.  You will be given a PERSONALIZED exercise program based upon your current body measurements and level of FITNESS.

You can forget about going to the gym and spending hundreds on a PERSONAL TRAINER! Diet.com is like having your own personal trainer! You can start eating healthy and exercising in the comfort of your own house!!! JOINING the WEIGHT LOSS CHALLENGE is the best thing I have ever done! It kept me MOTIVATED and helped me stay on track!!!

“If I accept you as you are, I will make you worse. However, if I treat you as though you are what you are capable of becoming, I help you become that” -Goethe

Here are my weight loss stats!

July 22^nd Oct. 19th

Weight: 145                                                                Weight: 121

Waist: 33 in.                                                                Waist: 25

Hips: 36 in.                                                                  Hips: 28

Right Thigh: 25 in.                                                      Right Thigh: 20 ¾

Left Thigh: 25 in.                                                        Left Thigh: 20 ¾

That’s a total of 24 pounds and 24.5 inches off my body!!!

PS. If you are tired of being overweight and want a LEAN SEXY BODY, click here and put an end to your frustration! Don’t strike out! Become a fitness all-star with these weight loss concepts at diet.com!

How I lost 20 pounds in 90 days!

ATTRACT YOUR DREAM BODY NOW

If you are trying to lose weight and are having a difficult time I am here to help you! I committed myself to losing weight and it has changed my life dramatically!  While on my weight loss journey, I not only wanted to lose weight but I also wanted to improve my inner self.  I found myself constantly stressing out which lead to negative thinking, doubt, and fear.  My mind was always mixing undesirable thoughts with my hopes and dreams.  I finally said enough, I really wanted to remove all that negative energy.  I started reading a lot of spiritual books and learning more about the law of attraction.

I’m sure you all have heard of the law of attraction, whether you believe in it or not.  I do believe it can turn someone’s life around and help them remove their negative thinking and help put positive energy into achieving their dreams.  I also believe that if you really want something bad enough you can have it, as long as you don’t let your doubt and fears get in the way.  The law of attraction really helped me and continues to help me daily, it is great for weight loss.  It helped me turn my doubts and fears into positive thinking.   For example, when I wanted to eat something fattening or felt too lazy to work out, I would meditate, write affirmations, picture how I would look with the perfect body. You can also try weight loss hypothesis if you are still having problems reaching your goals.

I also joined a lot of weight loss programs such as diet.com and weight loss for idiots, this kept me motivated, educated me on trying new exercise and healthy recipes!

Knowing yourself is the beginning of all wisdom, so get in touch with your inner self and start improving your life! Remember you create your own life and you can make anything happen if you want it bad enough!

Lose Weight by Eating for your Metabolic Type

The best way to lose weight is to figure out your unique body type and metabolic makeup (are you a fast, slow, or balanced oxidizer?) and customize a diet plan that is perfect for you.

Take this online Metabolic Typing Test (click here) to figure out your perfect diet plan for weight loss success. After you have figured out your metabolic type and the food your body needs to lose weight, check out diet.com for recipes.  This site has really helped me lose weight by keeping my motivated.

Carbo type (Slow Oxidizers): require a higher percentage of carbohydrates than of fat and protein, both to lose weight and to feel both physically and mentally energized. (60% Carbs, 25% protein, 15% fat)

Mixed Type (Balanced Oxidizers): require an equal percentage of carbohydrates, fat, and protein and have the capacity to do well on the widest range of foods.(40% Carbs, 30% protein, 30% fat)

Protein Type (Fast Oxidizers): require a higher percentage of protein and fat than of carbohydrates.  Fast oxidizers should have protein in every meal, including snacks. (30% Carbs, 40% protein, 30% fat)

Food Choices for Carbo Type/Slow Oxidizers: Avoid high-purine and high-fat proteins it slows down your oxidation rate, which is the worst thing for slow oxidizers. Eat low-purine proteins, which are low in fat.

• Protein: Catfish, cod, egg whites, flounder, lean pork, low-fat cheese, low-fat cottage cheese, low-fat yogurt, perch, skim milk, sold, swordfish, tempeh, tofu, trout, turkey breasts, white meat chicken, white tuna.

• Carbs: Stay away from high glycemic load foods, limit starchy carbs, stay away from refined sugars and processed grains, especially when trying to lose weight.
• Low Starch Veggies: asparagus, broccoli, Brussels sprouts, cabbage, collards, cauliflower, celery, cucumber, dark leafy greens, garlic, mushrooms, onion, spinach, tomato
• Moderate Starch: Beets, eggplant, yellow squash, zucchini
• Fruits: Apple, apricots, berries, cherry, peach, pear, plum, tropical fruits
• Grains: Barley, brown rice, buckwheat, corn, couscous, kasha, oat, quinoa, rice, rye
• Legumes: beans, peas, lentils (eat sparingly 2x a week at most b/c they are high in purines).

• Fats and oils: Be sparing with nuts raw and unsalted only. Stay away from animal fats, use vegetable or nut oils such as almond, coconut, flax, olive, peanut, sunflower seed, and walnut

Mixed Type (Balanced Oxidizers): Eat a good mix of high-fat, high-purine proteins and low-fat, low-purine proteins  Purines are natural substances found in our body that help cellular regeneration, but all metabolize purines differently.

• Protein: High Purine Protein: anchovies, herring, mussels, sardines, liver
• Moderate Purine: bacon, beef, dark meat chicken, dark tuna, dark meat turkey, duck, eggs, lamb, octopus, oysters, regular-fat cheeses, salmon, scallops, shellfish, spare ribs, wild game.
• Low Purine: Catfish, cod, egg whites, flounder, lean pork, low-fat cheese, low-fat cottage cheese, low-fat yogurt, perch, skim milk, sold, swordfish, tempeh, tofu, trout, turkey breasts, white meat chicken, white tuna.
• Avoid: overcooking meat, the heat destroys essential amino acids and valuable enzymes. Medium-rare to medium and no more done than that.

• Carbs: Limit high Gylcemic Load foods, starchy carbs, refined sugars, and processed grains.
• Low Starch Veggies: asparagus, broccoli, Brussels sprouts, cabbage, collards, cauliflower, celery, cucumber, dark leafy greens, garlic, mushrooms, onion, spinach, tomato
• Moderate Starch: Beets, eggplant, yellow squash, zucchini
• Fruits: Apple, apricot, berries, cherries, citrus, peach, pear, plum, tropical fruits
• Grains: Barley, brown rice, buckwheat, corn, couscous, kasha, millet, oat, rice, rye
• Legumes: Beans (lentils, runner, lima, peas, and chickpeas) all should be fresh not dried.

• Fats and oils: Nuts and Seeds: Almonds, brazil nuts, cashews, chestnuts, coconut, macadamia nuts, peanuts, pecans, pistachios, pumpkin seeds, sesame seeds, walnuts, sunflower seeds
• Oils: Almond, butter, canola, coconut, cream, flax, olive, peanut, sesame, sunflower, walnut

Fast Oxidizers: People who have had success on Atkins-type diets are usually fast oxidizers. Best proteins are high-purine proteins, which are found in fattier meats.

• Protein: High Purine: anchovies, herring, mussels, sardines, liver
• Moderate Purine: beef, bacon, dark meat chicken, dark tuna, dark meat turkey, duck, lamb, octopus, squid, oysters, regular-fat cheeses, salmon, scallops, shellfish, spare ribs, veal, wild game.
• Low purine: cottage cheese, milk, yogurt, eggs, cheese

• Carbs: It’s best to limit your carb intake.  You should have nonstarchy vegetables as your main source of carbohydrates.
• Vegetables: Asparagus, broccoli, cabbage, cauliflower, celery, dark leafy greens, eggplant, leeks, lettuce, mushrooms, peppers, spinach, zucchini
• Fruits: Apple (in limited amounts and not without protein), avocado, olives, pear (in limited amounts and not without protein)
• Breads: Sprouted-grains only (Ezekiel is a great brand)
• Legumes: Edamame, tempeh, tofu

• Fats and Oils: Nuts and seeds: Almonds, Brazil nuts, cashews, chestnuts, coconut, filberts, macadamia nuts, peanuts, pecans, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, walnuts
• Oils: Almond, butter, canola, coconut, cream, flax, olive, peanut, sesame, sunflower, walnut
• Avoid: Never eat a meal that is mainly carbohydrates and avoid all trans fats.

Source: Jillian Michaels, "Making the Cut"

Weight Loss Tips! How to control your binge eating!

For some reason, when people diet they allow their binge eating or the deliciously fattening double cheese burger they ate for dinner get the best of them.  People have a tendency to feel guilty and give up because of that ONE slip up.  Don’t let the double cheese burger or the day when you eat everything in sight affect your weight loss journey to success!  We all have bad days where we eat things we wished we hadn’t.  Don’t agonize about it, one or two days will not affect you it’s when you let those days be the reason you stopped trying to lose weight, don’t give up.

Click on this image and see your virtual weight loss

This is what helps me deal with cravings and bad days.

Most important: Put your bad day behind you and wake up the next morning on a clean slate ready to continue healthy habits.

DON’T DIET: that only leads to binge eating and deprives your body leading to undesirable cravings.   Look at my 3-hour meal plan, it helps prevent overeating.

Cravings: I like to work out, read a book, or do something that will keep my mind of it.  Working out really suppresses my cravings!I also like to watch motivational speakers on youtube when I’m feeling down.

Meditate: it really helps clear my mind and generates positive thinking.  There are a lot of meditations for weight control, weight loss, and health—try to find a guided meditation.

Journal: Use a journal to express your feelings-let it be your friend and turn to it whenever you feel depressed, sad, vulnerable, guilty, angry, and lonely. Write your goals, progress, and lose weight affirmations.

Examples of good affirmations are the following:

• Every day I am growing healthier and more attractive
• Everything I do adds to my health and beauty
• Everything I eat adds to my health, beauty, and attractiveness
• I am now slender, strong, and in perfect condition no matter what I do

Check out this inspirational video at youtube.com (I tried to put it into the blog but it wasn’t showing up)

THINK POSITIVE, LOVE YOURSELF, PICTURE YOURSELF WITH YOUR DREAM BODY AND BELIEVE YOU CAN AND WILL ACHIEVE YOUR DREAMS!