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Weight Loss How To | Meet the Food Cop | Ms. Fitness
Cake for Breakfast | Before/After

Successful Weight Loss: The Amazing Shrinking Leotard

Yes, that's me, modeling my size 22 bathing suit. I lived in the Lucerne Valley, part of the vast Mojave Desert. When it's over 100° every day, you'll wear a bathing suit, no matter what your size. Despite the seriously bad hair and super sized body, I was happy.

My main wardrobe, besides the swim suit, were tights, leotards and t-shirts. They are comfortable plus expand and shrink along with you. I'm still most often found in stretchy clothes.

Weight Loss Before After Photos

Size 22 - Aug. '87-- Live life fully, no matter your size!
Aug. '87 -- Rome wasn't built in a day and neither were those thighs.
Aug. 1987
Watch the amazing shrinking leotard...
187 pounds & counting.
Nov. 1987
3 months later (160 lb), using Non-diet approach, & NLP.

June 1988
10 months later (140 lb). Same freaky hair!

After Weight Loss: So, How do You Look Today?

People say, "That's nice, but what do you look like now?" Well, it's been 22+ years. My 8-week online course One More Bite, Ending Emotional Eating outlines the approach I used. I still maintain my weight from 135 - 140 and my body fat stays around 20%. Here are more current weight loss pictures of how I look as of April 30, 2004 -- [oops, now that's old. Time flies! ]

I know the day-to-day struggle of wanting to make a change but not taking steps to do it. I know what it's like to start every day thinking, "Today, I'm going to start ..." and never doing anything differently than the day before or the day before that. I also know what it feels like to know that I've made a real decision to make a change and following through. You see, I've done it more than once.

About three years ago I noticed my weight had crept back on and I was carrying an extra 15 lbs or so. Mostly, my clothes were getting too tight, so I decided to make a change.

That consisted of noticing what I was doing habitually, like eating cookies for lunch instead of something more nutritious, drinking wine regularly, eating fast food a few times a week, deli food several times a week, Chinese takeout a few times a week (get the picture?). I also wasn't getting any exercise. No bike, no weights, nothing. I exercised my brain by thinking about exercising my body.

Just becoming aware and making some better choices was a good start. I started making attempts to get back to exercise. I'd do great for a week or two, then slack off. One excuse after another. You have to really want to change before you'll do what is necessary.

A year-and-a-half ago I decided I wanted to reduce my body fat, and this time I was ready to make a real decision. I started by riding my bike about 10 minutes a day, with a goal of riding five days a week. I slowly worked myself up to 48 minutes a day.

I recently added Pilates which is excellent for anyone but especially if you have any back injuries, are very stiff from lack of exercise or just need to get back in shape. The gentle movement and expertise of the instructors can't be beat. Yoga would be my second choice, although be careful to ask the instructor to teach you the beginning level exercises. You must build up your underlying muscle strength before attempting more advanced moves.

In the last 16 months I've dropped 3 inches from my hips, 3 inches from my waist. My body fat has gone from 24% to 18%. I've dropped a dress size or more (that's more difficult to know because the majority of my clothes are from Weekenders and they are stretchy so are still wearable even when your body changes!).

Consistency is the Key

I maintain my size currently by consistent exercise (consistency is key, more so even than type or amount), eating nutritiously the majority of the time, and feeding myself when I'm hungry. I eat throughout the day, whenever I'm hungry, usually two or three meals, with snacks of fruit, bagels, yogurts, whatever. Everyone's food choices will depend on their preferences, lifestyle and other factors. What I eat, may not work for you. What is important is that you do eat. A well fed body will turn into a healthful body.

I eat chocolate when I want it. I go out to eat when I want, and I eat pizza and cookies, and cake and pie. I eat what I want, but please realize while I have permission at any time to gorge myself, I never seem to have the desire to do so. I will occasionally overeat and be overfull. So what? It's not daily, so it doesn't hurt me. I may carry a few more pounds because of it but again, so what? I'm not trying to be Ms. Body Perfect, but simply healthy and happy with myself and my level of fitness for right now.

I've been more fit at times than other times. Sometimes I've let my dietary choices go and eaten more fast foods, skipped meals and eaten desserts instead of more healthful choices. If I do this consistently, I'll gain 10 - 12 lbs. and that is that. I'm not a bad person for it, just making different choices at that time. I can decide for myself, and so can you how you want to live your life.

Right now I'm more interested in my health again, so I've cleaned up my diet somewhat (better choices, more real food, less fast foods and processed foods), and implemented a consistent exercise program that I love. I ride my bike 48 minutes every day (occasionally I miss a day, so who cares?), and Pilates classes three times a week. I've just started adding weight training at a beginning level of three times a week, whole body routine. It takes just over 20 minutes. You never stop growing in who you are and your health is never a finished project.

If there is a special treat, I'll have some. If someone offers the type of thing I could buy any day at my local supermarket, I'll say, "No, thanks, I'm not hungry," even if I am, because I'd rather save my splurges for something "worth it." I'd rather have a piece of cheese cake than a soft drink. It's just making choices. I choose to maintain my present size.

I could reduce my body fat further, but it would require an even cleaner diet and I don't, at this point in my life, want to be that strict. At least that's how I feel today. Maybe I'll change my mind tomorrow. It doesn't matter, does it? It's my choice and sometimes I'm okay being heavier than other times. I'm not a size 6 and never will be, so that is that. I like to eat, and I'm pleased with myself for who I am. That's what's important. Make a difference in your own world. Be who you want to be, just get your focus off the package and onto the contents. Your heart and soul are what's important.

You'll find, when you learn the non-dieting approach, the more in-tune you become to your own body the more you realize that certain foods and/or drinks make you feel tired, sluggish, or maybe bloated and you'll just decide you'd rather not feel that way. You can always choose them, you'll just be more aware.

That's why I say it is a non-diet approach. I don't follow a conventional diet. Most weight reduction diets are not healthful and in fact usually caution against staying on them beyond the recommend week or two.

If you'd like to learn my techniques for overcoming overeating, my eight week course, One More Bite, Ending Emotional Eating can be started at any time. It's a self-paced online workshop with all the materials and support you'll need.

Read the Bits-n-Bites, Newsletter for People who Chew, and learn EFT with The Daily Bites where I give suggestions for losing weight using EFT and NLP plus the tips I use for successful weight loss and weight loss maintenance (sometimes considered even more important!).

Take an in person or telephone workshop, join an ongoing class, or read my weight loss articles and design your own process. Just take that first step and decide now to make a positive change that will impact your life from this day forward.

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Kathryn Martyn M.NLP
Kathryn Martyn Smith, M.NLP EFT Weight Loss Coach
Using NLP & EFT to
End the Struggle With Weight Loss

210 NW 78th Street
Vancouver, Washington 98665
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