5 Tips to Help You Shop Smart At The Grocery Store

Most of the battle to lose weight is fought at the grocery store.  I have put together some tips to help you get in and out without negatively affecting your waistline.

• Shop the outside aisles of the store

This is where you'll find the bulk of what you are purchasing:  fresh fruits and vegetables, dairy and meat items.  

• You can't eat what you don't buy

This is a true statement.  However, it can be a little difficult when you are buying for more people than yourself.  If you're having to buy for your family and they are not all following your food plan, be sure to keep their selections in a cupboard out of sight whenever you get home.

• Limit your time in the store

Plan your shopping trip to keep your time in the store to a minimum.  This is where a shopping list comes in handy. Don't leave home without one.

• Make a Weekly Menu

Even if you shop a few times a week, having a plan in place helps with making out your grocery list.

• Eat before you shop

Shopping on an empty stomach is a good way to spend more money and calories than you intend.  Go ahead and eat before you shop.  Even if it means making a second trip out of the house.

Avoiding Diet Burnout!

It always seems like there's a time for me, after I've been on a weight loss plan for a few weeks, that I experience a lull in my motivation to stick to my diet.  It's not that I haven't lost weight.  I may have even noticed a difference in how my clothes fit.  I'm just tired of 'dieting'.  I start thinking about how it isn't 'fair' that I can't just eat like a normal person and be a normal size.  I want to not have to think about what I put in my mouth.  

I love cooking and preparing special foods for my loved ones.  But I can't do that anymore without gaining weight.  So I have to change how I think about food.  Below I have listed several ways to keep myself on track.  

Motivational Tips For Sticking To Your Diet

• Keep a positive mindset.  Concentrate on your accomplishments and not on your limitations.  Your self talk should be "Another pound down!" or "I stuck to my food plan today!"  Not "Only a half a pound!"  or I have ______ more pounds to lose!"  That last one can be especially daunting if you have a lot of weight you need to get off.

• Eat on a schedule.  If you have planned times of the day you eat your main meals and when you eat your snacks, you are less likely to forget to eat and it will keep you from being overly hungry when you get around to eating.  

• Don't eat in front of the TV.  We started eating in front of the TV about 4 years ago when my daughter and her family moved in with us for a while.  It's been about 3 years since they moved out, however, we still do it.  Even though eating while watching a program is enjoyable it also can cause you to overeat because you're not paying attention to what and how much you are eating.  

• Use clothing as an incentive.  Pick out an old pair of jeans or another piece of clothing that you would like to eventually get back into, or buy something new.  Hang it on the back of your bedroom door where you can see it every day.  Try it on every week and watch yourself get closer to fitting into it.  

• Post inspirational quotes.  Pick out some quotes that are inspirational to you and stick them up around the house to encourage you.  Some places to put them could be your bathroom mirror, the refrigerator, or next to your door so you can be reminded as you leave the house.  

• Journal.  A food journal is a good thing to keep so that you can see what you've eaten over the past week or months and it can be a good guide to help you realize what has worked for you and what hasn't.  But writing down how you feel, how you handled situations throughout the day, and how your clothes are fitting will help remind you how you felt at a larger weight.  As I lose my weight I tend to forget how it was nearly impossible to do certain things when I was heavier or how my breathing is better now. 

• Chart your progress.  I weigh myself everyday.  Not because I am super reliant on what the scale says, but so that I can keep myself accountable.  I record my weight on a weight chart that I keep on my refrigerator.  Also, I have an Inches Lost chart.  On this I record my measurements in four week increments.  Both of these charts help keep me aware of how well I'm doing.  I will have these charts for you soon.

• Reward yourself. Plan a special treat for yourself when you hit a goal.  Things like a new piece of jewelry or an article of clothing.  Don't choose food treats. They can sabotage your good efforts and cause you to backtrack your weight loss.  I have come up with a Motivational Game that helps me 'earn' things.  I'll share it with you all in a later post.  

• Approach your diet one day at a time  Approach every day as a new day on your diet.  The slate is wiped clean.  Make good choices.  

• As Sybil Ferguson says in her book, The Diet Center Program,

You Create the Success in Your Life

Preparing Your Kitchen For Dieting Success

How well your kitchen is prepared for your new food plan is a good indicator for how well you are going to do on your diet.  You need to give yourself at least two days of advance planning and preparation before embarking on your new weight loss journey.  

Below I've compiled a checklist of things to do to ensure your diet is off to a great start.

1.  Gather Needed Kitchen Tools

Make sure you have these essential pieces in your kitchen to make food preparation easier.  

• Non-stick Skillet--I use my well-seasoned iron skillet
• Steamer--They come in all sizes and types such as a stainless steel steamer basket, microwave-safe or electric
• Food Scale--Need to be able to read in ounces and grams
• Egg Slicer--Makes nice slices for adding on top of salads
• Blender--Depending on what you are making, various sizes will work (Magic Bullet up to a full size blender)
• Food Processor--Good for chopping and slicing vegetables
• Slow Cooker--Useful when preparing large amounts of foods such as chicken breasts or a family size meal

2.  Clean Out Your Refrigerator, Freezer and Pantry

Ensure you have room for prepared foods/meals by removing all expired items and either throwing them away or donating them to friends or family members who don't live with you. If you must keep some things that are not on your food plan, try and place them out of eyesight.  

Restock with plenty of allowed foods and condiments such as pre-made salad, cleaned and cut up vegetables and fresh fruit.

3.  Declutter Your Spice Cabinet

Spices are a great way to add flavor to your meals without adding extra calories.  Make sure yours are fresh by throwing out the expired ones.  A good tip to make this easier in the future is to write the date you purchased them on the top of the bottle with a sharpie.  That way you can avoid having to rely on noticing faded spices or sniffing them to check for potency.

4.  Make a Menu

I do best when I have a menu or at least some idea of what we are going to eat for the coming week.  Make a plan and post it on your refrigerator. 

5.  Make a Grocery List and Go Shopping

Lastly, make a grocery list from your menu and stock your newly prepared kitchen.

-You Must Begin Today What You Would Like to Accomplish Tomorrow

--Diet Center Program by:  Sybil Ferguson

Strategies for Weekend Weight Loss

Do you have no problem staying on your food program during the week and then along comes the weekend and blows it out of the water?  I've put together some tips for keeping your diet ship afloat even when life throws you a riptide of fun times with your friends and family.  Don't let the weekend sink your week!

5 TIPS FOR NAVIGATING THE WEEKEND

If you read my last post, Weekly Weigh In, you know this is a big problem for me. Beginning with Friday's lunch all the way through Sunday at bedtime.  We've all heard the suggestions for staying on plan eating out, but seriously, how many of us actually have the fortitude to follow through?  

In this post I'm going to give you strategies that tell you how I deal with several social situations. Hopefully they will be helpful to you too.  

1.  Lunch  Out
My daily plan is to have about 2 handfuls of salad with 2 to 2 1/2 oz. baked or grilled chicken breast with 1 1/2 tbsp light salad dressing (not the cream kind).  When I'm eating out I analyze the ingredients of the salads on the menu.  A lot of the time they contain things that are not included on my food plan.  Also, the huge sizes will make me use too much dressing.  So the side salad with a grilled chicken breast is a good choice.  You could ask for croutons and count them as a bread serving.

2.  Dinner Out
At a Mexican Restaurant:  Ah, the chips and salsa!  Go ahead and have 6 chips, break them into bite size pieces.  They can count as a bread serving.  I then order a grilled chicken item without the queso (I'm not having dairy right now).  No rice and beans, choose grilled vegetables instead.

At a Steakhouse:  Unfortunately for me I'm not having beef until I reach my goal weight.  At least that's my plan.  Chicken and fish help you to lose weight faster.  So I would order grilled chicken, fish or other seafood and grilled green vegetables.  No potatoes.  And avoid the bread basket.  

No matter where you eat, order water.  I like mine with limes.  Extra please!

3.  Bunco or Game Night
These don't always fall on the weekend but they are still difficult, especially if they serve you dinner.  I don't usually know ahead of time what's on the menu.  Usually it's something yummy and full of carbs.  So, I try and eat my dinner before I go. And to avoid the candy dishes I chew sugar free gum and drink lots of water.  

If it's not possible to eat before you get there, try and find out what your host/hostess is fixing beforehand and adjust your daily meals to allow for it.  Maybe bring your own dinner and eat with them.  They usually won't mind if you explain you're on a special diet. Remember that the focus is not on the food but the game and socializing with friends.  

4.  Family Get Togethers
We celebrate special occasions usually at my mom's house.  It always includes a meal and dessert.  I would say it's all about visiting, spending time with relatives and not about the food but let's get real.  The food is a BIG part of it.  There are certain dishes that different family members are known for and that are expected to be included.  Those dishes are not usually grilled chicken and a plain salad.  I would suggest talking to whoever is hosting and see if they will work with you on the menu.  See if they can include items you can have on your program.  

5.  Going to the Movies
I love popcorn with extra butter!  However, I can't make myself stop at even a bread serving portion size.  So, my strategy is to eat dinner before I go and then chew sugar free gum during the movie.  You could also bring fruit slices with you and eat those.  

Eating out is about going with the flow and seeing how creative you can be with the menu. We are programmed to pick from pre-grouped meals but we need to put together our own healthy meals and portions.  

How do you cope with special weekend situations?

Are You Ready to Lose Weight?

ARE YOU READY TO LOSE WEIGHT?

The main reason people fail on a new diet is because they are not mentally ready to diet.  You've heard people say, you have to want to lose weight for yourself, not for someone else.  What does that mean exactly?  What does it mean to want to lose weight for yourself? 

5 Ways to Mentally Prepare for a Successful Weight Loss

1.  You need to want to lose weight.

I know, why would you be reading this if you didn't want to lose weight, but a lot of diets 'fail' because the person on the diet wasn't mentally ready to diet.  They weren't 'in the game' as it were.  You need to find the biggest reason that you want to lose weight.  Is it to feel healthier?  To be able to get down on the floor with your grandkids?  Or to be able to put on and tie your own shoes without feeling like you are going to pass out?  Take the time to analyze your needs and think about how much better you'll feel and be able to accomplish these things with the new, thinner you.

2.  Change your outlook on food.

Food doesn't have to be your enemy.  We need food to survive, but not all food is created equal.  We need healthy basic food not processed junk food.  I always thought prepackaged food was quicker and easier to prepare, but that's not always the case.  A chicken breast only takes about 8-10 minutes to prepare in my George Foreman Grill and while that is cooking, there's plenty of time to saute some fresh vegetables.  A healthy meal can be ready in less than 30 minutes!

3.  Don't Keep Putting it Off

It's okay to start on Monday, just use your weekend to prepare your kitchen and pantry with what you need to succeed and use that time to get into the right mindset.  Don't use the weekend to throw all sense of healthy eating habits out the window and cram everything you 'can't' have on the diet down your throat.  Again, I've been guilty of this in the past.  It's not only unhealthy, but counter-productive in many ways.  If you do this you are creating a sense of 'forbidden fruit'.  You will want that type of food more than ever.  Your time for weight loss is really a short span of time in the scope of things.  You CAN  have that food again after you've lost weight, just in moderation.

4.  Remember That Birthdays Come Every Year

And so does every other holiday and recurring special occasion.  Many people, yours truly included, have used a special occasion to indulge.  However, don't 'fall off the wagon' for that piece of birthday cake or your cousin's pecan pie.  Yes, it may be Christmas, but it will be here again next year.  It's very disheartening when you are about to take a bite and realize you thought the same thing last year and possibly the year before that.  Plus, saying to yourself that you'll start over on your diet tomorrow doesn't always happen.  It's not always easy to get your foot back up on that wagon.  

5.  Don't Focus on How Much You Need to Lose

Especially if you have a lot of weight to lose, don't keep thinking 'I have (blank) amount of weight to lose.'  It can seem unreal and very far away.  Take it month to month.  Figure 2-3 pounds lost a week and have a goal to reach that month, like 8-12 pounds. Mark off your goal week by week and finally, see every day as an opportunity to make the right choices.

Ignore any past successes or failures. Focus on today.  Be determined and excited to stick to your plan.  Don't listen to negative self-talk.

YOU CAN DO WHATEVER YOU SET YOUR MIND TO DO!