HOW TO SUCCESSFULLY AVOID HOLIDAY WEIGHT GAIN

HOW TO SUCCESSFULLY AVOID HOLIDAY WEIGHT GAIN

How do I Enjoy My Holidays without gaining weight when there are so many temptations?

 

To avoid gaining weight at the holidays, we need  to craft a holiday weight strategy. This personalized holiday strategy needs to take into account your life, your traditions, your preferences, and your body. No matter what country you live in or what holidays you celebrate, these tips can help you be strategic about your holiday indulgences.

There are three strategies that make up the RHH Holiday Weight Strategy: Minimizing Temptations, Dealing with Free Food, and Splurging on Purpose.

Most weight gain comes from the leftovers, temptations, and free food on the days and weeks leading up to and after the holidays, so remember that the "Holiday is a Day--not a season."

Change Your Mind about Exercise to be a Better You

Change Your Mind about Exercise to be a Better You

How do I exercise when there are too many priorities on my To-do list?

To get yourself to exercise when you have too much to do, you have to change your mindset.  Very active women see exercise as something they do to decrease stress, to have more energy, and as a way to be "better versions" of themselves. Inactive women view exercise the opposite way--as selfish, stressful, and requiring too much commitment. It all depends on your mind.

To change exercise into something that get's done, you have to change how you think about exercise.

  1. Define how exercise can help you with your important roles in life--relieves stress and gives you more energy to be a better mother, wife, friend, homemaker, or employee.
  2. Rethink how you exercise. If you make exercise too hard and unpleasant, your sub-conscious will sabotage your efforts.

Be sure to start with an activity that you enjoy in the amount of time that seems fun to you. You can always increase the duration over time. 

Make the Healthy Choice the Lazy Choice

Make the Healthy Choice the Lazy Choice

How do I get myself to use willpower to make better food choices?

You actually need to stop relying on willpower to lose weight. Willpower is limited, so you can't rely on it for every food choice. Instead, use your willpower to make unhealthy food inconvenient and eating healthy very easy to do. Your sub-conscious part of your brain will always try to make the most efficient (lazy) choice. You can take advantage of your inherent laziness by making eating healthy the easiest, most convenient choice. 

Create a Life-Changing Goal for Motivated Weight Loss

Create a Life-Changing Goal for Motivated Weight Loss

WANT TO STAY MOTIVATED THROUGHOUT YOUR WEIGHT LOSS JOURNEY?

Your "Real Goal" isn’t your weight.  Your Real Goal is to feel better. Identifying and reviewing your Real Goal daily will help you stay motivated when you feel like giving up.

Realize that your weight is an important feedback mechanism, but it isn't your Real Goal.  

I share two strategies to help you discover your Real Goal. The first strategy is called The 5 Whys.  It's simple--Just ask yourself, "Why?" 5 times, but it's powerful. It will help you to find the Real Goal that will keep you motivated.  The second strategy is to use Jealousy to help you discover your Real Goal.

Download the The 5 Whys to Get to Your Real Goal Worksheet to discover your Real Goal for weight loss, and then use the Try This Tip Today (SCROLL DOWN) to stay motivated every day.

 

Coach's Tip Video -- Feeling Jealous?

Coach's Tip Video -- Feeling Jealous?

Feeling Jealous?

Jealousy is an excellent way to uncover your Real Goal-- that one big motivating goal that will keep you losing weight despite any temptations or obstacles.

Jealousy can also help you identify small goals (the ones you forgot or didn't know you had) that will help you Enjoy Life More.

Check out this video to find out how to use Jealousy to increase your happiness and weight loss.  It sounds weird, but it works.  

Next time you're on Facebook and the Jealousy Monster rears its ugly head, Let JEALOUSY help guide your goals in life. 

 

Watch the Video to Find Out How...

Jumpstart Your Weight Loss with These Three Powerful Habits

Jumpstart Your Weight Loss with These Three Powerful Habits

Follow along as I answer a reader's question--"How do I lose 10 pounds?" I use the 80/20 Rule to make a Jumpstart Guide to Weight Loss that will give you the maximum amount of weight loss results with the simplest of changes.

Here are the Steps to Jumpstart Your Weight Loss:

• Make 3 Powerful Habit Systems

  1. Eat Simple, Unprocessed Foods 80-95% of the time--Use Meal Templates
  2. Be Active Someway Each Day--Try 7 minute NYT workout
  3. Establish a Recovery System--Get 7-8 Hours Sleep Each Night

• Be a Scientist

 

Coach's Tip Video -- Eat Halo Top Ice Cream to Eliminate Your Cravings for Good

Coach's Tip Video -- Eat Halo Top Ice Cream to Eliminate Your Cravings for Good

Can Ice Cream help Get rid of Cravings?

It can, if it's an ice cream like Halo Top or Enlightened brands.  Not only are they delicious, but they are low carb, high protein, low calories, and practically no added sugar.   

Best thing about this ice cream is it stops my cravings for sweets!

Get rid of your cravings--with Ice Cream!  

Watch the video to find out how...

Coach's Tip Video -- Clear Your Kitchen Counter for Weight Loss

Coach's Tip Video -- Clear Your Kitchen Counter for Weight Loss

Can clearing off your kitchen counters help you lose weight?

You'll be amazed when you find out how much more people who store food on their counters with than those who don't. I started putting my breakfast cereals away in the cupboard after hearing this.

What one food should you keep out on the counter if you want to lose weight?  

Watch the video to find out...

Stop the Willpower Battles with Super Tempting Foods

Stop the Willpower Battles with Super Tempting Foods

Know your Radioactive Foods--Everyone has foods that are so scrumptious that we find it very difficult not to overeat—even if we are paying attention to our bodies.   I call these Radioactive Foods. These foods need special rules to allow us to remain in control. We need to be honest with ourselves about those foods and come up with strategies for them. This is Shift #9 in the series 15 Shifts to Become a Real Loser. 

Three Sure Fire Ways to Free Yourself from Cravings

Three Sure Fire Ways to Free Yourself from Cravings

Turn Down the Reward Centers in Your Brain--Dopamine is the neurotransmitter of craving. Dopamine is released in the brain when we eat sugar and other tempting foods. The dopamine release causes us to want these foods even more. You can free your from your cravings by getting mad at food manufacturers, avoiding tempting food cues and eating simple, less processed foods.  This is Shift #8 in the series 15 Shifts to Become a Real Loser. 

Don't Starve! How to Feel Full and Eat Less

Don't Starve! How to Feel Full and Eat Less

We know when it comes to weight loss, it comes down to eating less and moving more.  But how can we eat less without feeling like we are starving?  Using a strategy called Volumetrics helps our stomachs feel full, but helps us to eat less calories. Choose foods that are high in water like vegetables, fruits, soup, and cooked grains to lose weight effortlessly without hunger.

Plan Your Ultimate Weight Loss Day

Plan Your Ultimate Weight Loss Day

When it comes to habits, it’s best to make small incremental habit changes. But what if you have to make a whole bunch of changes in your schedule anyway—like, let’s say, Back-to-School time?  Use Back to school or any major life change to kick-start a bunch of new healthy habits by planning out the ultimate weight loss day. Then use ultimate weight loss day template to plan your every day.

How to Get Your Kids to Stop Whining for Sugar

How to Get Your Kids to Stop Whining for Sugar

Tired of all the whining and pleading for sugary sweets?  This simple strategy of Dessert Day will teach your kids to stop asking for sugar, to appreciate and savor treats, and to learn that dessert is a "Sometimes Food."  It will also help you to train your brain to stop asking for "something sweet" after the dishes are cleared. This family habit can keep you from having to use precious willpower stores to say "No" all the time and restore peace and quiet to your home. 

Want to Know How to Lose Weight Without Dieting?

Want to Know How to Lose Weight Without Dieting?

Want to know how to lose weight without dieting?  By understanding your brain, you can change the way you approach weight loss forever. Not only will you have more compassion for yourself, you will also have a lot more weight loss success. It may even change how you view your whole life.

Make Losing Weight Simple with this Easy Formula

Make Losing Weight Simple with this Easy Formula

Develop Meal Templates-- Research shows that people who eat the same meals over and over lose more weight. Repetition allows your behavior to become a habit with no decisions or willpower required. You don’t have to eat the exact same foods, but having a personalized meal template can help you to lose weight without using willpower. This is Shift #7 in The 15 Shifts to Becoming a Real Loser Series.

Toolbelt Tuesday Challenge #1— Enjoy Yourself More

Toolbelt Tuesday Challenge #1— Enjoy Yourself More

To help get you started losing weight with the support of the RHH community, I’m introducing the #ToolbeltTuesday Challenge. These small challenges will help you fill your weight loss toolbelt with the tools you need to start losing weight without dieting. Our first Toolbelt Tuesday challenge is to identify one thing that would bring you more joy in your life --one thing that you have been putting off until you are thinner.  And then, do it.

Advice Your Parents Gave You that Will Make You Lose Weight

Advice Your Parents Gave You that Will Make You Lose Weight

Americans have lost sight of what a portion should be. In the 1950’s our dinner plate size was 9” and now it is a staggering 12”. Our norms of what we should eat have gotten bigger, and so have our waistlines. Choosing smaller plates and bowls, allow us to naturally eat less. Also, if we slow down our eating, our stomachs have enough time to communicate to our brains that we are satisfied. There are also theories that we need to notice the smell and taste of our food to feel satisfied. Eating more slowly and mindfully allow us to be satisfied with smaller meals. This is Shift #6 in The 15 Shifts to Becoming a Real Loser Series.

A Simple Change for Eating Less AND Feeling Amazingly Full

A Simple Change for Eating Less AND Feeling Amazingly Full

Americans have lost sight of what a portion should be. In the 1950’s our dinner plate size was 9” and now it is a staggering 12”. Our norms of what we should eat have gotten bigger, and so have our waistlines. Choosing smaller plates and bowls, allow us to naturally eat less. Also, if we slow down our eating, our stomachs have enough time to communicate to our brains that we are satisfied. There are also theories that we need to notice the smell and taste of our food to feel satisfied. Eating more slowly and mindfully allow us to be satisfied with smaller meals. This is Shift #6 in The 15 Shifts to Becoming a Real Loser Series.

Use your Scale

Use your Scale

Research shows that people who weigh themselves more often, lose more weight. However, getting too invested in the number on the scale can be “crazy-making.” It is impossible for weight to go down steadily every day. Instead, look at the trend of the numbers as evidence as to whether the habits or strategies you are using are working. Success is not based on a number, but instead success is defined by the process of working on our habits. This is Shift #5 in The 15 Shifts to Becoming a Real Loser Series.