How Did I Just Gain 5 Pounds?

I know.  It happens.  We think we’re doing well, and all of a sudden — BAM!  I just gained! If we’re honest with ourselves, sometimes we can feel it, or we know that extra serving of whatever will lead to another extra of something else later. Or we just get “creep” in our portion sizes … Read more

Summer Holiday Food Fests Wrecking My Diet

Summer Parties, Vacations, and Managing Weight The Summer cookouts, parties, and vacations play havoc with willpower. It seems like just when I’m hitting my stride on a nutrition plan, a national or personal holiday comes along. We have to celebrate! Yes, we can still have fun–and eat well–without overindulging and therefore the feeling that wrap-around … Read more

Creating Habitual Weight Management

Weight Management Habits that work Creating new habits is essential to behavioral change. You know the usual drill for weight loss—improve your nutrition and add some exercise—which is true but uninspiring. Sometimes I need more specifics to keep me on track. Specific habits, reinforced over time, supports my intentions and gives me daily structure to … Read more

Replace that Negative Voice in Your Head

That one.  The one that keeps repeating all the things they’ve always said.     What are yours?  I’m (too) ____________.  Fill in with your particulars:  Fat, stupid, lazy, too much trouble, or whatever you know all too well.  Those closest to us often said things that may or may not have been meant to … Read more

Celebrating Progress Leads to Self Sabotage

Hello Friends, Focusing on your progress leads to self sabotage. Huh? Think about it: How many times have you reached a milestone toward your goal, decided to celebrate, and then before you know it, you’ve had too much of a good thing — and the scale tells the tale. Or perhaps you share your milestone … Read more

Training or Prescription?

Training or Prescription? Hello Friends, Pick your diet, follow it, reach a number or size or feeling somewhere near your goal, and _________. Then what? For years, I might maintain that weight or size for maybe week and a half, and then I’d start eating like I always had . . . which got me … Read more

Believe It or Not

Friends, Do you believe you can reach your goal? After being on a constant diet – on/off/on/off/on/oh, so off now – for 40 years and likely a couple thousand pounds, I no longer believed I would be able to maintain any goal weight if I ever got there.  I could lose it, but the truth … Read more

Emotional Eating: Something’s Missing

Hello friends, It’s that moment when we’re staring longingly into the refrigerator or pantry BELIEVING that something in there will soothe and comfort whatever is bothering us. Like hunger, that emotional eating is a signal that something is missing.  When we feel physical hunger, we know our fuel storage is depleted.  When we feel emotional hunger, … Read more

Focus on What You Want

Hello friends, I do wish breaking a pattern could be automatic.  It’s not.  Remember the last time you tried to STOP eating chocolate?  Or gave something up for Lent? Yup!  Immediately that’s all we can think about.  That leftover cake in the refrigerator, the Valentine’s chocolates coming for the weekend, or that indulgence that shall … Read more

Craving a Solution

Hello friends, Cravings are annoying, but you do not have to relinquish control to that cupcake, margarita, or snack mix.  You have everything you need to take back the control of your mind and therefore what you eat.  You can do this. Next time you’re craving something or dreaming about your next meal, take a moment … Read more

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