Getting Started with Permanent
The purpose of OneMoreBite-Weightloss is
to provide you with a set of tools to help
you make small changes that will impact
your life and health forever. It's not about
losing 10 lb. to fit into a dress before
a wedding or reunion, then regaining the
10 lbs. and more the day after. It is not
about crash diets, which produce temporary
results at best, and at worse cause you
to gain more weight than you lost, time
If you're ready for permanent results,
then you're ready for OneMoreBite-Weight
Loss. The Boot camp metaphor is used in the
sense of "getting down to it."
Getting the job done.
What You Do Day-to-day
Determines How you Look and Feel
Once and for all, it is critical to understand
and accept this one premise: What you
do on a day-to-day basis will determine
how you look and how you feel. As long
as you believe that a temporary fix will
produce a permanent result, you'll continue
to experience the same disappointing results.
Struggling to lose weight by deprivation
diets, only to watch all the weight you
lost quickly return, is not only psychologically
damaging, it is physically brutal. Studies
prove that yo-yo dieting is much more harmful
to your health than simply being overweight
or even obese.
If you overfeed your pets, they'll get
fat (I had a friend with a 30 lb. cat!),
and if you feed them a diet in line with
their natural requirements, they'll melt
back to their natural size. It's the same
for you. Feed yourself well, and you'll
be healthy. Feed yourself poorly, with junk
food and deep fried goodies as your primary
diet, and you'll probably have less energy,
be heavier, and won't feel as well as you
could. Do you eat fast food more than three
times a week? If you said yes, then you
know what I'm talking about. You're probably
tired, sluggish, and sick of being over
weight, yet nothing you do seems to work.
You lose weight, only to gain it right back.
What is going on?
Lifestyle is What Matters
If you end your diet by returning right
back to your usual eating habits, then It's
not difficult to see why you haven't been
successful with your weight loss efforts.
It's your lifestyle that matters in your
quest for change. Your day-to-day habits,
those foods you choose more often than not,
the quantity you eat, and the quality, that
is what shapes your body, and your health.
If you truly believe you are a larger size
than you want to be, start watching for
small changes you can make, permanent changes
in your lifestyle. That will make the difference.
Small Changes that Made
Recently I decided to improve my health
by making a few changes. I first stopped
drinking my nightly one or two glasses of
wine, and lost about three pounds by that
one change alone. I next added consistent
exercise, building from five minutes to
50 minutes a day on my exercise bike, started
a light weight lifting program in my home
gym, and even started taking Pilates classes.
All of this activity added muscle to my
frame, while at the same time helped to
reduce my body fat level. The exercise gives
my legs a nicer shape, my stomach is flatter,
my hips, smaller. I stand taller, my back
doesn't ache in the morning when I get out
of bed. I feel great, and I believe I look
great. I may not look like a teenager, but
guess what? I'm over 40, and I'm not in
competition with any 18-year olds. I just
want to be healthy and feel good about myself.
Other changes I made over time included
cutting back on fast foods. I now have fast
food once a week or less. I started eating
more soups, and carrying healthier snacks
such as tiny carrots, and cherry tomatoes.
I eat a lot of fruit, low-fat bagels and
yogurt, low-fat granola, whole grains, brown
rice, beans. I eat when I'm hungry and have
the majority of my food early in the day,
starting with breakfast, snacking on food
(not chips, not crackers, just ordinary
real food like fruit) midmorning, eat lunch
(instead of a huge cookie), an early dinner,
and rarely am I hungry at night.
I didn't make all these changes overnight,
but slowly incorporated healthier living
and it works! I'm now back to the size and
shape I want to be.
I can easily skip the donuts at the office
because they aren't special, they're just
plain, store bought donuts. Why waste my
food choices on food that isn't even special?
My favorite saying is, "I'd rather
have cheesecake," which to me means,
if the food being offered is high in calories
or fat, I'd rather wait and have something
I really like later, like cheesecake or
a piece of chocolate cake from Rose's bakery.
I love sweets, but I want them to be special,
not ordinary. Our stores are full of more
than 30,000 food items and most are not
special at all.
I eat anything I want but I usually choose to stay away
from manmade foods such as chips, saturated
fats, hydrogenated oils (found in all fast
foods and snack products), and high fat,
salt and sugared snacks. I love to eat and
never deprive myself -- never! Ask anyone
that knows me.
These small lifestyle changes (dropping
some bad food choices, giving up an alcohol
habit, and adding exercise) have reduced
my body fat substantially, added healthy
muscle, increased my health, made me fitter
and trimmer, and are all easy to maintain
because they were done slowly over time.
If I slowly return to my previous habits,
the weight and fat will slowly return.
Lifestyle change is the only permanent
way to change your weight, health or level
of fitness. If you'd like to learn how you
too can make better choices, while still
eating what you truly want, and eliminating
all your emotional reasons for eating when
you're not hungry, then read on ...