Are frustrated with your attempts to lose weight? Feel like you have tried everything yet the scale still won’t budge? First of all, never get discouraged. Remember, Ultimate Vitality is a forever thing and it may take some fine tuning along the way to keep you headed where you want to be. Ask yourself the following questions to make sure you are not missing anything.

  1. The Seven Steps: Go back and review the Seven Steps to Ultimate Vitality and ask yourself some of the critical questions. Where are you? How did you get there? Where do you want to be? What steps will you take to get there? What in your life supports your goals? What in your life distract you from your goals? What can you do to create a supportive environment? Is your goal sustainable? Is your Power Personality taking charge of your life? Even if you have already answered these questions, reevaluate and remind yourself of the steps.
  2. Sabotaging Weight LossWhat are you drinking? Beverages can contain a lot of calories. Even those that appear to be healthy like juices and sports drink can provide a lot of calories that you didn’t even know you were consuming. Consider this; an 8 ounce glass of fresh orange juice has 111 calories while one orange contains about 45 calories. An 8oz green tea latte with soy milk from Starbucks contains 175 calories. It might not seem like much but that can really add up over the day and especially over the week.
  3. What type of dressings are you putting on your salad? Creamy salad dressings and sauces have a lot of calories, fat, sodium and preservatives. While a tablespoon of Ranch Dressing has about 75 calories, a tablespoon of balsamic vinegar only has 10 calories no fat and no additives.
  4. Do you eat breakfast? Skipping breakfast is one of the habits that is sure to sabotage your weight loss efforts. One of the behaviors that people who lose weight and keep it off share is they eat breakfast. People who eat breakfast are less likely to over eat or snack throughout the day, they have more energy and therefore burn more calories. Also, if you skip breakfast you may end up going more than 12 hours without eating. This means your body is in “conservation mode’ not burning as many calories and not building muscle tissue. If you don’t like breakfast food, don’t worry, eat some left over salad or stir fry from the night before.
  5. Are you distracted when you eat? Many people eat in front of the TV or the computer or while on their phones, completely unaware of how much food they have actually eaten. If you have to eat at your desk or otherwise distracted make sure your food is measured into one serving containers. It is never a good idea to take the serving dish or pots from the kitchen and eat directly from them. Being mindful and aware when you eat will help you recognize exactly how much you have eaten and therefore prevent you from over eating.
  6. Are you a nibbler? If you find yourself snacking or nibbling throughout the day, a bite here or a bite there, a few tastes while you are preparing a meal. Take one day and try to track exactly how much you are eating. Hard to do, isn’t it? A bite here and a bite there can add up to a lot of calories that you didn’t even know you ate. So try to stop nibbles and snack, remember mindful eating of one serving portion sizes.
  7. Do you know how many calories you need to eat? Or How many you have eaten each day? Calorie counting can be an important part of a weight loss plan. Studies show that most people have no idea how many calories they eat in a day and if they try to estimate they usually guess lower than actual intake. There are a lot of phone apps and free web sites where you can estimate how many calories you should be eating and  track you calorie intake. There is no need to track it forever or to be obsessive, but even just doing it for a few days can help raise your awareness and give you a better idea of where those extra calories may be sneaking up on you.
  8. Are you getting enough sleep? The goal is to get 7 or 8 hours a night. If you are getting less than this you may be sabotaging your weight loss efforts. Lack of sleep can alter hormones that tell our brains we are hungry or full and make us overeat. If you are having trouble sleeping please see a health care professional to determine the cause of the problem as losing sleep is worse than just feeling tired.
  9. Are you exercising? The number one thing that anyone who loses weight and keeps it off or has never been overweight has in common is that they exercise. It is part of taking care of your body like brushing your teeth, eating, or drink water. The number one reason people give for not exercising is lack of time. The recommendation is a minimum of 20 – 30 minutes a day. Do you really not have 20 -30 minutes day? Be honest with yourself? If you truly don’t then make it add up over the day as best you can. Take the stairs, have walking meetings at work. Jog or walk around while you are waiting for your kids to get done practice. Whatever it takes, make your plan sustainable and fun.
  10. Is your social life based on food? Do you and your friends and colleagues plan social events and meetings around food and alcohol? This can often be a source of a lot of added calories. Try to plan fun activities to enjoy your time with your friends. A brisk walk on a pretty trail, a fun dance class, try a new activity like stand-up paddle boarding. Work meetings can be organized around walks or outdoor activities rather than sitting at a table with snacks. Be active, have fun and enjoy your friends.

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