What I’m Obsessed with This Week

 1. Reduce Portion Sizes

-     American’s eat portions that are approximately 2-3 times the size of those an average European does! So, just reduce the amount you put on that plate to begin with and you’ll be giving yourself a fighting start.

-     Here is what things should look like (to give you a reference)

a slice of cheese:

chicken, beef, or fish:

cereal:

dressing:

2. Always leave something on your plate.

For awhile this exercise may seem silly because you’ll be tempted to leave, like, one bite. But trust me, NOT being a member of the clean plate club is a good way to start reminding yourself that you do always have enough, you do not have to keep eating until you are full and you don’t have to overstuff yourself. Ever.

3. Drink a full glass of water before each meal.

This is one we’ve all heard before but it does actually help.

4. Another one we’ve heard but this helps me greatly, not only keep the pounds off, but stay in a decent mood all day. Munch on good for you food (a protein with a vegy) all day long, in small portions.

Hummus with carrots is great for this, making a good soup with lots of vegies and some protein or a stew is great too, or how bout a sandwich cut into 4’s and have a ¼ every 2 hours? Grazing is where it’s at to stay what do they call it? A skinny bi*ch?

5. Try life without bread and dairy. Just for a week.

See how the pounds drop, see how you feel, see how your pants fit and see how you look.

6. Dessert substitutes:

Luigi’s lemon (or other) Italian ice’s. yeah, they are sugar, but they aren’t fatty, and they do satisfy that craving for something bad, fruit and fruit teas – as many as you want, pb&j on toast (on a bread week or try on gluten-free bread) – it’s dessert-y in a weird way and full of protein, especially if you use a fruit spread rather than jelly, try those organic fruit roll ups – they can be especially satisfying to snack on and last awhile while doing mindless activities normally saved for chip snacking, good ole’ popcorn.

7. Avoid all foods that say “low fat” on them! They are the devil!

8. Don’t eat in the middle of the night and try not to eat after 6 (or 8 if you’re a night owl)

9. Try dark chocolates –

(or at least 60%+ in the many, many flavors and varieties they have now, just don’t eat the whole bar, give yourself 4 squares a night or something as your special treat.

10. EXERCISE!

Ok you know none of this will work without some good ole- fashioned hard work. So, do whatever “exercise” means for you, every day – 20 min. minimum. I dance, I do yoga, ballet, weights, and occasionally if I need some real help, I do the “insanity” work out, which is killer and you hate it while you’re doing it but until you’re in amazing shape (which, believe me, does NOT take long on this program) do it. You will thank me (said in a sing songy way).

The most important thing is constancy. Do not let one mistake be the reason you allow yourself to let it all go to hell and all your good work go to waste! Don’t be an “all or nothing thinker!” No you are not “guilty and a bad person” you are simply a human being that needed a little break.

Think of this as the beginning of a lifetime change you are starting, not just a blip in your radar. Even though I’ll admit, I can fluctuate and have a bit of a panic attack when a competition is coming up, then I drop the 5 and I’m back in business. I promise, it works.

Good luck and let me know how it goes.

- S