TIP OF THE DAY-WEDNESDAY

TOP 10 STRATEGIES FOR SUCCESS; USE THESE IDEAS TO MEET YOUR GOALS...
-- By Mike Kramer, Staff Writer Sparkpeople

1. Start Small
Quite possibly the biggest mistake people make is pushing the accelerator too soon. You can’t lose 20 pounds in a week. But you can lose one. Taking small bites and chewing slowly have as much to do with goal achievement as they do with your mom’s dinner table scolding.

2. Get It On Paper
Whether setting your first goals, tracking daily progress, or sharing your deepest thoughts with a journal, writing things down crystallizes your ideas, exposes underlying fears, and paints an accurate picture of real life.

3. Focus On Everyday Habits
The building blocks of a healthy lifestyle are forged in the smallest of actions you take every day and every week. Healthy choices can become as natural as brushing your teeth or locking the front door. Build one habit, one action at a time.

4. Always See Your Goal
Goals need attention. They need to be seen and heard and thought of often if they ever hope to come true. So surround yourself with as many reminders as possible.

5. Be Consistent
Imagine a plane taking off. In the beginning, a lot of energy is spent to simply get moving down the runway. But as speed and momentum take over, the plane is pulled forward and up into the sky, faster and further by the second. Consistent action, no matter how small, has more power than you ever imagined.

6. Never Stop Learning
A healthy lifestyle is a process—a journey more than a destination. You can always learn more about nutrition, fitness, and even yourself that can help you be just a little bit better tomorrow.

7. Come Out of Seclusion
Has anyone ever achieved anything of real value all alone? Probably not many. Most receive some form of help from other people. Support, information, a sense of shared experience, encouragement, advice, and a well-timed pep talk are all invaluable as you set off on your adventure.

8. Allow For Setbacks
Accept the fact right now that you will make mistakes, and that it can be a positive thing. We are usually harder on ourselves that we are on anyone else we know. Be your own #1 fan. That means being supportive (instead of critical) when you stumble, and enjoying your wins (rather than ignoring your accomplishments) when you succeed.

9. Trust Your Plan
You’ll have up weeks and down weeks, and frustrating weeks that make no sense at all. The tools and strategies you’re learning will help you build a plan that makes a healthier lifestyle almost inevitable. If you consistently make the right choices and build healthy habits, weight loss is literally just a matter of time.

10. Have Fun
Who says getting healthy has to be a chore, a burden to be endured or suffered through? Probably a very unhappy person, that’s who. This is an exciting adventure of self-discovery and building a meaningful life. Enjoy the ride!

I love these ideas, especially number 8. I tend to beat myself up and go nuts if I am not losing every week. I need to remember number 10 as well. I think it is because I have been working on this for almost 2 years now.

TIP OF THE DAY - TUESDAY

JUST SAY NO... If you are already overworked, overstressed, overwhelmed, or over scheduled, don't take on more tasks in order to please others. You have to remember to please yourself too.
This is a great tip and I always think that I am not that busy so it would be okay to say yes to everyone. It is not until I am well into the project that I sometimes feel that maybe I have bitten off more than I can chew. Think carefully before you agree to even one more thing. Think of yourself first.

WEIGHT LOSS FOR WEEKS #5 AND #6

HOLIDAYS DO A REAL NUMBER ON OUR DIETS...
Week before last Becky and Yvonne both lost 1/2 pound. Still plugging along and sticking to our plan. So good job Becky. Becky said she only lost 10 pounds so far this year and her goal is to not put it back on during the holidays. We all know that from Halloween until the first of January is the hardest time to diet. It is almost impossible.
This last week with it being Thanksgiving was the first real big food fest, the problem is this little food fest does not end until January 2nd or 3rd. I mean you can't be rude and not eat at a dinner party or if a well meaning friend drops off cookies or candies or candied popcorn or homemade bread or some of each and then what about the parties at work and at church and the family parties and don't forget all the bowl games and the munchies have to be out for them, so what can you do? I DON'T HAVE A CLUE...SORRY.
Last week Becky slipped and put 2 pounds back on and Yvonne, believe it or not lost 2 1/2 pounds. I don't get that either.
On the good/great side of this is that Eileen is down 19 pounds. No I am not sure how she is doing it or how long it has taken.
David has lost 40 pounds and he has limited his red meat to once a week and his desserts to once a week if at all and says he ALWAYS eats breakfast even if it is just a smoothie. I am not sure how long it has taken him to lose the weight but good job to both Eileen and her little boy David. KEEP US POSTED ON HOW YOU ARE DOING IT. SHARE YOU TIPS WITH THE REST OF US WHO ARE STRUGGLING.

TIP OF THE DAY - MONDAY

DON'T COMPARE YOURSELF TO OTHERS...Happy people judge themselves by their own yardstick, never against what others do or have. keep up with yourself-not the Joneses.
This is a hard one for me. I have been on this new diet for almost 2 months now and after 4 months many many people lose 45-60 pounds. I will be lucky to lose 30-40 pounds and to me that isn't fair or right. I need to just remember that last year I lost 90 pounds and even though I put 40 pounds back on from January to September I still did just great last year so I need to stop worrying about what others did or do and keep on track and just remember I can do this. At times like this your personal mantra repeated a time or two or three might help. As long as you can say you are doing the best you can then relax and be proud of what you have done.

TIP OF THE DAY - SUNDAY

DO YOUR BEST... your accomplishments are important and deserve recognition, so be proud of a job well done. Mastering skills and meeting your goals can increase your own self-esteem and self-worth.
This is a great tip. Everyday you stick to your plan, no matter what the plan is, such as dieting, exercising, painting a room or masterpiece, organizing a room or whatever then you are doing your best. Pat yourself and keep going. Any goal reached, and any job done is a great accomplishment. Good Job.

TIP OF THE DAY - SATURDAY

CREATE A MANTRA...Does a particular word, or phrase or quote make you feel better? Make it your mantra. Write it, think it, and repeat it anytime you need a little perspective or a pick me up.
We have had this tip and I just didn't see the need. I was wrong, nothing surprising about that I know. Since October I have been repeating the same two quotes to myself when I have the munchies and wanted to cheat or just chuck the whole diet thing. They are (1) It it is to be, it's up to me. Let's face it, you didn't make me fat and you can't make me thin. That is the ugly truth and I need to face that fact. (2) NOTHING tastes as good as thin will feel. It may sound phony but this repeating of a mantra really does work, and it works every time. I love it. What would your mantra be?

TIP OF THE DAY - FRIDAY

JUST BE THANKFUL FOR YOUR BLESSINGS. This is another tip about thinking about the positive. I am sure yesterday was a day with lots of food around, great food like mashed potatoes, gravy, turkey, stuffing, vegetables, homemade rolls and of course pie, pie, pie. What more could you want, unless it was the will power to NOT over eat. I think I was really pretty good yesterday. That is not important, and it is NOT important what you did or didn't eat yesterday. As you see this is a tip for Friday, which means it is a new day. SKIP THE LEFTOVERS... Get right back on your diet today. FORGET WHAT YOU ATE YESTERDAY... Start new today. YOU CAN DO THIS... You might be very surprised at just how little you over ate and come Monday when you weigh in you will have a nice surprise. Don't make the mistake of saying well I ate bad on Thursday so I am going to be up anyway so I might as well just enjoy the weekend and start over on Monday. It sometimes happens that Monday NEVER comes.
And just so you all know. I love you all and I thank you for all your help and support for my family, for this blog, for my dieting program and of course for all your love and friendship. I could not have made the progress I have without all of your continued support and encouragement. THANKS AGAIN...

TIP OF THE DAY - THURSDAYS

EAT CHOCOLATE... Dark chocolate is healthy in moderation, but it can also increase well-being and boost your mood. Savor a small piece to satisfy that craving.
Since tomorrow is Thanksgiving, it might be a good time to enjoy a LITTLE chocolate...maybe one small piece of pie, or an after dinner chocolate mint. For me I am going to have one of my diet brownies if I am good at dinner. My problem will be NOT eating mashed potatoes or any rolls. Just whatever you eat tomorrow remember this one word. "MODERATION".

TIP OF THE DAY - WEDNESDAY

MAKE A DONATION... Clear the clutter in your home and give all those "extras" you don't use to someone who needs them. By downsizing, organizing and giving, you'll help yourself and others at the same time.
This is a great way to make yourself happy as well. When you are doing something for someone else you feel better and that makes you less stressed making you eat
less. It is a never ending circle but try doing something for someone this holiday season and see if you feel better about yourself and that will show in your dieting.

TIP OF THE DAY - TUESDAY

CONNECT WITH YOUR FAMILY... Make time for your loved ones, children and grandchildren each day. Reminisce, celebrate, and just have fun together. Enrich your life with family memories for greater purpose and satisfaction.
With Thanksgiving coming this week, this is the perfect tip. Take a few extra minutes this week to express your love and gratitude to the Lord as well as the great family and friends we all share. I know I am grateful for your love and support as well as your friendships. Thanks for all you do for me.

TIP OF THE DAY - MONDAY

BE OPTIMISTIC...A positive outlook is associated with better health, a longer life, and greater joy. When you look to the bright side and believe people are good, you directly increase your own happiness.
This is a good tip and since Thanksgiving is this coming week, (it is hard to believe 2010 is almost over) and this is a good time to stop, think about, and count our blessings. Think about all the positive aspects of your life and feel good about yourself, the progress you have made this year, and set some new goals for next year. 2011 IS GOING TO BE A GREAT YEAR...

TIP OF THE DAY - SUNDAY

SAVOR EACH BITE...Eat in a calm environment and use all of your senses to explore the textures, smell, appearance and flavor of your food. You'll be more satisfied after every meal.
I am told that you should take 15 minutes at least to eat each meal. No problem but a meal for me could be a cop of soup, a tiny protein bar, a 1/2 cup pudding or a 1 cup protein shake. I can eat most of my meal each day in 2 minutes or less. This is the part in my dieting that I have the most trouble with. I found that if I DON'T eat at the kitchen table I eat a lot less. Probably because I am too lazy to go back for more.

TIP OF THE DAY - SATURDAY

SMILE... Grinning, even if you don't feel happy, releases serotonin in the brain, instantly lifts your mood and makes you feel better. Plus, smiling people are viewed as sincere, attractive, and sociable.
BULL... If I am smiling, people, especially Calvin want to know what I am up to. Of course that is a reason to smile in its own. keeps others guessing.

TIP OF THE DAY - FRIDAY

CULTIVATE FRIENDSHIPS...The happiest people spend the least amount of time alone. Attend social gatherings, host a party, and call your close friends to catch up as often as possible.
This is a good tip. It is especially important to be around others at this time of the year, because of the holidays and because of the winter weather. The older you get the harder it is to spend holidays alone. We tend to get depressed and that for some reason makes us want to eat, and what we eat probably is more junk food rather than vegetables. Facebook is a great way to stay in touch and of course on here and through emails.

TIP OF THE DAY - THURSDAY

14 WAYS TO GREATER HAPPINESS...Okay this is something different and I am not sure how it goes with weight loss but we will see. These are from Sparkpeople. START A HOBBY...People who engage in captivating activities are more satisfied with life. Lose yourself (and your worries) by sewing, writing, cooking, dancing, crafts, or just reading.
I really like this tip, except it doesn't make sense to take up a hobby like cooking if one is dieting. I do have several hobbies I wish I had more time to do so I guess the thing I need to work on is making time to enjoy a hobby. I know it can be very relaxing which might help with the stress and that would help with the diet.

TIP OF THE DAY - WEDNESDAY

TIP#7...LAST ONE IN THIS SERIES...GET A CHECK-UP. If you toss and turn most nights, it may be time to see a physician. You could be suffering from one or more sleep disorders, including insomnia and sleep apnea. The sooner you find out what's wrong, the sooner you can fix it. Sleep disorders are dangerous to your health, so if you suspect something is wrong, tend to it immediately.
This is a good tip but how do you know when you have a sleep disorder and when you just don't sleep good at night because the ole man is gone?

TIP OF THE DAY - TUESDAY

TIP #6 TAKE CONTROL OF YOUR WORRIES... let's face it-most of us lead very stressful lives. Stress, surprises, and changes can take a toll on your sleep habits. Schedule some downtime each day for meditative activities like stretching or a hot bath. Try to decrease your brain activity before bed by writing down your thoughts in a journal and closing the book on the day. If thinking keeps you up at night, get out of bed and try to be productive. Deal with those thoughts (pay the bill that you are worried about forgetting, make a to-do list, etc.) in a positive way, and come back to bed when you're ready to sleep.
I think this is a good tip, I just wish it would work for me. Last night I couldn't sleep because I was starting to stress out about a "Super Saturday" that is next week. I got back out of bed and made a to-do list so I wouldn't forget something I need to do before Saturday. I love lists that I can check off things as I do them. I ended up with 40 things on my list. I went back to bed at 1 AM this morning and surprisingly went right to sleep. Then at 4 AM I woke up again and again was worried that I forgot to put something on my list. I stayed in be just because I didn't want to get up again, until it was time to get up at. Needless to say I am very tired now. I still have to work on just turning off my mind. Which shouldn't be to hard since I just don't use my brain that often...

TIP OF THE DAY - MONDAY

TIP #5...KNOW WHEN AND HOW TO NAP. When energy levels drop around 3-5 PM, most of us desire a little shut-eye. Napping is okay, as long as you do it wisely. Most sleep counselors recommend napping for no longer that 20 minutes. Exceeding 20 minutes could leave you feeling groggier and make it harder for you to fall asleep at bedtime. If you know you have to stay up late, or if you have an erratic sleep schedule (especially new moms or moms with little children), take a nap during the day. You'll be more productive and in a better mood.
This is a great tip. I love that part that says napping is okay, but I am not thrilled with the part of the sentence that says to sleep no longer than 20 minutes. If you are going to nap then for me I want to just sleep as long as my body wants.

TIP OF THE DAY - SUNDAY

TIP #4...CONSIDER A NATURAL APPROACH. Certain herbal teas can help you relax and fall asleep. Chamomile is a popular herb that slows the nervous system and promotes relaxation, for example. As always, consult your health care provider, use herbs may react with certain types of medication or cause adverse effects in individuals with liver disease, Parkinson's disease, and pregnant or nursing women. Other liquids, such as a small glass of warm milk, may also help.
I love herb teas and I might try that but NOT EVER the warm milk.

TIP OF THE DAY - SATURDAY

TIP #3 FOR GETTING A BETTER NIGHT'S SLEEP... LIMIT FOOD AND BEVERAGE INTAKE BEFORE BED. As you lie down to sleep, acids in the stomach level out, making heartburn and indigestion more likely to occur. Also your metabolism increases slight to digest food, which can also raise your energy level. Stop eating at least 3 hours before your scheduled bedtime. If you must snack on something, keep it small, and avoid high-fat foods, which take longer to digest. Instead, have a granola bar, some toast, or a small bowl of cereal, but keep your portion small. Say no to stimulants like caffeine and nicotine, which can raise blood pressure and energy levels. Alcohol may be a depressant, but after its sedative effects wear off, your sleep patterns will suffer.
This is a good tip but with eating 6 tiny meals a day it is very hard to stop eating 3 whole hours before I go to bed. I still have 2 more meals to eat today and it is 6:30. I am going to be up late tonight.

TIP OF THE DAY - FRIDAY

TIP #2 TO HELP YOU GET A GOOD NIGHT'S SLEEP... GET YOURSELF INTO A ROUTINE. This is especially hard for people with wavering, active schedules, like students and parents. On busy days, it is difficult-but crucial-to be firm with a routine. If you normally don't fall asleep until the wee hours of the morning, or if you don't have a sleep schedule at all, try going to bed a half hour earlier each week, or set a time to get in bed and stick with it. Eventually your body will get used to going to sleep at that time and it will begin to come naturally.
This is hard for me. When Calvin is gone I stay up extra late and then when he is home he wants me to go to bed between 9 and 10PM. I do but, I lay awake half the night waiting to fall asleep. I need to get on a schedule.

TIP OF THE DAY - THURSDAY

ARE YOU GETTING THE SLEEP YOU NEED? Losing sleep is certainly not to be taken lightly. An occasional night of tossing and turning is normal, but continued patterns of this behavior can cause real problems in your ability to function normally. Research shows that inadequate sleep can have disastrous effects on your weight loss efforts, impair your concentration, and even mimic the symptoms of impaired glucose tolerance (which can lead to diabetes and hypertension.
Your mood also suffers when you don't get enough shut-eye, causing your to become disoriented on the job, fatigued behind the wheel of a car, or irritated at home. But more importantly, these mood swings can affect your relationships with others, and even lead to depression.
But the good news is that, starting tonight, you can improve the quality and quantity of your sleep. For the next few day I will share one of 7 hidden ways to get better sleep. These are from an article form Sparkpeople and written by Christine Seymour.
tip #1 CREATE THE RIGHT ENVIRONMENT...Get your body and mind in the habit of using your bedroom for sleeping. If you frequently sit in bed to pay your bills, do your homework, watch television eat, talk on the phone, etc., your mind will expect that the bedroom is for daytime activities. Instead, create an environment for sleeping. Equip your room with soft lighting, comfortable bedding, and relaxing music, Other tricks include turning the temperature down a few notches, and turning the clock away from your view. Recent studies reveal that watching your sleep time vanish into the morning hours only makes you more anxious and less able to fall asleep.
I have terrible sleep habits so even though we had sleeping tips for a month a few months ago I need this again so I thought I would share them with you as well.

TIP OF THE DAY - WEDNESDAY

LAST WORD ON PLATEAUS...DON'T BE SO HARD ON YOURSELF! It happens to almost everyone, no matter what weight loss program you may be doing. the difference will be whether you stick it out or quit. And remember...the improved lifestyle and the feeling of accomplishment you will have when you reach your goal and have gotten those unwanted pounds off is so worth the wait and continued effort.
The last few weeks my weight loss has been getting smaller and smaller and I have been tempted once or twice to just quit. I can honestly say that my family and friends are the only reason I have not stopped. I agree with both Liisa and Becky. Even staying the same one week or two is better than giving up. So let's ignore the plateaus and just reflect and enjoy the losses and changes so far.

TIP OF THE DAY - TUESDAY

STRENGTHEN YOUR WILL POWER... This is the time to reflect on how well you've done so far, how you like your new found body and self, the control over food and choices that comes with this program.
This is really important. Make sure that you feel GREAT about your progress, no matter how few pounds you may have lost. Don't forget too that the scale is not the only way to judge your losses. Are you feeling better, sleeping better, have more energy, do you clothes fit better. All these changes show you how good you are doing. Be proud of what you have done so far. PLEASE, PLEASE, PLEASE, DON'T GIVE UP. I NEED YOU TO STICK TO THIS WITH ME...

WEIGHT LOSS FOR THE 1ST WEEK OF NOVEMBER

OFF TO A SLOW BUT STEADY PACE...
Well none of us did as well as we wanted to but not as bad as we could have with Halloween in there. Thanks to Liisa and Becky for sticking with me. Here are our numbers.
Liisa stayed the same.
Becky added about a pound and,
Yvonne is slowing down and lost just 1 1/2 pounds.

TIP OF THE DAY - MONDAY

MAKE SURE YOU ARE DRINKING ENOUGH WATER... Drink at least 64 ounces each day. Even better take your current weight divide it in half and that will tell you how much water you should be drinking each day.
I have never heard of this method to figure out how much to drink. Pretty clever. I should be drinking about 85 ounces, which to my surprise is just about what I am drinking. Nice surprise. I try to make it a point to drink my water no matter what. I might not eat as much or often as I should have on this new diet but I always drink the water. I love water and it makes me think I am dieting smart.

6 TIPS TO DEAL WITH DAYLIGHT SAVING TIME

TIME-TESTED WAYS TO COPE WITH THE TIME CHANGE...-- By Liza Barnes, Health Educator
It’s that time of year again, when we reset our clocks and try to readjust to the time change associated with Daylight Saving Time (DST). Some of us breeze through the change seamlessly, yet others feel out of sorts for days. If you have trouble dealing with this sudden disruption in your routine, it is for good reason.

Even though your brain knows that the time on the clock has changed, your body's internal clock does not. In the fall, when you’ve gained an hour of sleep, you might not feel tired, but you may get cranky when you have to wait an extra hour before your lunch break or when it feels like work should have ended an hour ago. When the clocks move forward in the spring, you'll be robbed of an hour of sleep. That night, you may not be able to fall into your normal sleep rhythms an hour earlier than you’re used to, and you won’t get as much quality sleep as you need.

Since its inception in the early 1900s, DST has been the subject of controversy. Studies are contradictory, showing that DST has both positive and negative impacts on health, safety, energy consumption, and the economy. A sampling of the issues includes:
• Health: DST provides more daylight for outdoor exercise and yard work in the evenings, which could improve fitness levels. It also provides more opportunities for sun exposure, which triggers vitamin D synthesis in the skin. However, more sun exposure could lead to higher rates of skin cancer, according to some experts. And some new research shows that heart attacks increase the days following the spring time change (when we lose an hour), but decrease after the fall time change (when we gain an hour).
• Safety: In the weeks following the spring time change, there are more traffic accidents. But overall, during the course of DST there are fewer traffic fatalities than during standard time.
• Energy Consumption: While it had been hypothesized that DST would help to conserve energy, several studies have shown that DST leads to increased energy and fuel consumption.
• Economy: Some industries, like retail businesses and golf courses, benefit from DST, as consumers have more time to shop and play. But other industries including farming, theaters, and prime time television suffer.
Despite the controversy, one thing is certain—DST will be around for a long time. So here are some time-tested tips for dealing with the time change:
• Start early. The time change is usually scheduled for the wee hours of Sunday morning, in order to reduce the disruption of the workweek. To give yourself more time to adjust before the workweek begins, reset one of your clocks at the start of the weekend, such as Friday night or Saturday morning. Try to eat meals, sleep, and wake according to that clock. When Monday comes, you’ll be on your way to feeling adjusted. However, if you have activities and events during the weekend, make sure you don’t get confused about the correct time!

• Exercise. Working out releases serotonin, a chemical in the brain that helps our bodies adjust. Exercise regularly, preferably outdoors, and early in the day. A brisk morning walk is perfect. Avoid exercising too late in the evening though, as this could interfere with the quality of your sleep. Learn more about the connection between exercise and better sleep.

• Nap wisely. Try to resist the urge to take long naps late in the day. If you get tired, take a short, energizing walk around the block instead. If you must nap, keep it earlier in the day and limit your snooze time to no more than 20 minutes.

• Don’t imbibe. Alcohol interferes with normal sleep cycles, so don't rely on a nightcap to fall asleep. Find out about other foods and drinks that help (and hurt) your sleep.

• Digest. After the time changes, you may be hungry for meals earlier or later than before. Be sure to give yourself ample time to digest your dinner before heading off to bed. A heavy meal in your stomach will interfere with the quality of your sleep, too.

• Lighten up. The right combination of light and dark can help your body's circadian rhythm readjust so you can fall asleep on your new schedule and sleep more soundly. In the morning, open the shades and brighten the lights. Try to spend time outside during the day, if possible. Dim the lights in the evening, so that your body understands that it’s time to wind down.
Hopefully these suggestions will help you adjust more easily to the biannual time changes. If you’ve tried all of these suggestions, and you’re still having trouble adjusting to the time change after a few weeks, call your health care provider for more assistance.

I just thought I would share this. I wish I would have seen it last week instead of this morning. I would have started on Friday evening. DUH...

TIP OF THE DAY - SUNDAY

STRESS..STRESS..STRESS.. There may be some stress in your life that is causing your weight loss to slow. To help this make sure you are getting enough sleep. Sleep is even better than medications to help relieve stress. If you do need medication don't be afraid to use it, but talk to your doctor, DON'T self-medicate. Years ago, when I was having lots of migraines, the doctor told me to drink a cup of chicken broth, take a hot shower and then climb into your bed in a dark room. Try this first and see if this method lessens your stress levels.

TIP OF THE DAY - SATURDAY

DO YOU HAVE QUESTIONS ABOUT YOUR PLATEAU? Ask for help. Chances are very good that you know others who have dieted and hit plateaus that can give you some tips and encouragement. Don't forget the Internet. There are hundreds of diet tips and hints out there in cyber space. I don't remember all 850 plus posts here on this blog but go back and read them. They might be able to help. If you keep a journal then check back last week or last month or even last year and you might get some motivation from yourself. I don't want to preach but ask for help from on high as well.

TIP OF THE DAY - FRIDAY

WHAT ELSE HELPS WHEN YOU HIT A PLATEAU? Begin an exercise program that will help boost your metabolism. Simply walking at a good pace (still able to talk) is a great way to start, Add weights and more vigorous aerobics as you feel fit to do so. Building muscle is important to your maintenance program because as you increase your muscle mass you'll increase the amount of calories you burn daily. Try increasing the intensity and frequency of the workout.
Change your workout if you have been doing the same thing for awhile...Change out the elliptical for the treadmill or bicycle. Begin swimming or choosing different weight machines or exercise DVDs.
Whoever wrote this tip must assume we all have and use gym memberships. You can get exercise information online and can borrow and then download maybe to your computer exercises. Use canned foods to hold as weights and don't forget the local goodwill or thrift stores.

TIP OF THE DAY - THURSDAYS

SO WHEN YOU HIT A PLATEAU, WHAT SHOULD YOU DO? Make sure you are starting your day with breakfast. Within the first hour of waking, fuel your body with a highly nutritious breakfast. Keep it light.
Make sure you are getting 5-6 mini meals throughout your day. The easiest way to guarantee this is to eat every 3 hours.
Sometimes I have to space mine every 2 1/2 hours apart so that I get them all in. I like this way of eating because I am eating much smaller amounts and I am liking that too. I always feel full and don't seem to get the munchies. If you do get the munchies think "tiny". Eat some celery or for me it is a 10 calorie sugar free jello cup. Works every time. Drink a glass of water too.

OCTOBER WEIGHT LOSS

OUR FIRST MONTH OF OUR NEW DIET AND EXERCISE PROGRAM AND NO WEIGHT LOSS.
WOW...October was a great month. We did just great. Any week or month that has no gains is a great month. I for one am very glad we started again. I need to get going. Thanks for your help and support. Here are our numbers for the last week and month of October.
Becky stayed the same, as far as I know last week and that makes it 3 pounds she lost last month.
Liisa stayed the same and lost a total of 5 1/2 pounds in October.
Yvonne did fine but is headed for the dreaded plateaus that seem to last a month or more. Yvonne lost 3 pounds last week for a total of 20 1/2 pounds in October.

TIP OF THE DAY - WEDNESDAY

YOU ARE ON SHAKY GROUND...There's never been a more important time for you to stay motivated so look back on your success to date, whether that's checking out your journal or comparing pictures of yourself before you started losing weight, with pictures now. You might also find it motivating to measure your vital statistics - even though the scale doesn't show a loss, you might still find you're losing inches. You might keep a smaller pair of jeans, you know a pair you used to wear. Whatever you do, DON'T GIVE UP.
I have a denim jumper I wore this past summer and then for some reason it started to shrink in September. So for the past month it has been hanging over the end of the crib waiting for me to skinny up again. It has been a month so I guess now might be a good time to try it on again. I really want to try it on, but what if it still doesn't fit. I will feel like a slug so I think I will just wait a couple more weeks. It isn't hurting anything to be on the end of the crib. It is a great reminder.

TIP OF THE DAY - TUESDAY

CONGRATULATIONS ON YOUR WEIGHT LOSS SO FAR. Plateaus are common-many of us who are successful for a while find that their weight remains static for several days or some stay put for a week or two. Why this happens isn't clear but it seems to be the body's way of catching up with its sudden change in size.
Although it's disappointing when you don't lose weight steadily, this is a crucial time for you. It's at this point that many people give up, fail to reach their goal and pile weight back on. In contrast, most people who get through this difficult patch go on to reach their goal and then stay slim forever.
All our tips starting yesterday for a week or so come from a booklet that I got from my "health coach" from the Take Shape For Life diet. I will add my 2 cents worth of course.
This is ALWAYS my problem. I get discouraged very easily and then my thinking turns to, "If I am not losing then why bother. I am starving myself for nothing." Of course I am not starving and I need to look at other ways to see and measure my progress.