1 .Shrink yourself – What is the extra weight doing for you?
2. Are you ready? – Seriously are you ready? Do one thing at a time
3. Consider the options – Supervised, alone, with a partner, etc.
4. Build in accountability – hold yourself accountable.
5. Adjust your expectations – It took a while to add this weight, its not coming off over night.
6. Develop a healthy selfishness – put yourself first so you will be around tomorrow
7. Fat proof your environment – if needed have the kids put their chips in their room.
8. Pick the brain of healthy people – find out what they do, and do it.
9. Find you secret weapons – keep track of your progress.
10. Reward yourself – but no food rewards.

What does 100 pounds look like? Like THIS:

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I read a great article about 29 ways to change successfully.  It starts with a great quote “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Which is from Aristotle.Meanwhile over in Japan they have launched the Whopper 7 hamburger (a whopper with 7 patties to coincide with the release of Windows 7). You can barely pick it up let alone, fit it in your mouth.

We’ve talked about some of these in the past such as “one vice at a time.” If you try to lose weight and stop smoking it may be too much change at one time. Do one or the other, and then move on to the next.

Write things down, and start the right way. Identifying your triggers to help avoid them (or come up with an alternative).

Renew your progress, and your commitment by tracking yourself (how do you know if you are on course if you are not tracking your weight, food, exercise, etc).

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Today we have some tips on curbing your appetite, and we talk about Brain Crack.

Curbing Your Appetite

Here are some tips on managing your appetite from Jillian Michaels

Don’t skip meals. You should be eating three square meals a day, plus one snack, and spacing your meals throughout the day so that you don’t go longer than four hours without eating. This will keep your blood sugar levels and hunger hormones stable.

Drink tons of water. When you feel as if you’re starving, pour yourself a huge glass of water or grab a bottle of seltzer — it will help quell the urge to snack.

Sleep! Two hormones, leptin and ghrelin, regulate our appetite, and both are directly affected by how much sleep we get. These hormones work in a kind of “checks and balances” system to control feelings of hunger and fullness. Getting eight hours of shut-eye each night helps the hormones work properly, which in turn will help curb your appetite.

Examine your hunger. The next time you feel hungry between meals, consider the last time you ate. If it was less than three to four hours earlier, your stomach isn’t growling, and you’re not weak or tired, you’re probably emotionally unsatisfied in some way rather than genuinely physically hungry.

Think about what, besides eating, soothes you. Steer yourself toward positive feelings of self-worth and you’ll choose activities and behaviors that inherently contradict self-loathing and self-destructiveness.

Don’t panic. You can and will lose weight. Even if you’re eating a little more than the meal plan calorie allowance, you can still lose — it just might take a little longer. Exercise is also crucial. Working out harder and more often will help burn the extra calories you might take in if you have a bad day.

Do not beat yourself up! Sometimes we slip up, and that’s okay — healthy living is not an all-or-nothing proposition. I’m here for you, and I know you can do this. Believe in yourself and try to incorporate my suggestions into your life, and let’s see how you do.

Brain Crack

My friend George Hrab had a great point that sometimes we miss opportunities due to “brain crack.” This is that idea in your brain of just the perfect ____. Now becuase life isn’t perfect we often don’t do something we want to becuase it can’t match up against the perfection that is in our mind. In George’s case he was hesitant to make a video. In the end he realized that just cause he didn’t have all the fancy toys to make a video didn’t mean his video would be awful. In the end he made a video, it’s been seen by thousands of people. Did it match the perfection in his head? No, but when you aim for perfection and miss, you land on “pretty outstanding.”

Consequently, we often won’t exercise becuase we don’t ahve all the fancy toys. You can still burn calories using your body and a deck of fitdeck cards (use the coupon code logical10 to get 10% off).  Don’t miss opportunities to exercise or eat right becuase things aren’t exactly like you had hoped. Do the best with what you have. The results may surprise you.

Jillian Michaels Maximum Strength Calorie Control

She spoke about these products before her radio went off the air. Jillian is INSANE about sugar, pesticides, and putting anything bad for you in yoru mouth (so you know these supplements should not have them). She has a combo package with both calorie control and a fat burner. If anybody is using these please let me know. Its available at GNC

Support the show

Go to finishline.com use the coupon code meviomusic

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Today I take some time to go through the desk calendar I got from sparkpeople.com and pick out some inspiration quotes, and information about diet and fitness.

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The good news I didn’t quit. I am still trying. I still believe I can do this, and I know what to do and what not to do. I am still trying new techniques.

Looking for Motivation

Its hard some times to find the “Why” when it comes to working out. SOme days we just don’t want to. Well when I visited Pigeon Forge TN I saw a mix of all Americans from across the nation. I came to a conculsion: we’re fat.

So I don’t want to be a “typical” American. I want to stand out.

I also am looking for a job. Who would you hire if you were the employer? The person who is more in shape, or the person who is more likely to rack up a big health bill?

For you this could be your kids, your spouse, your grand kids, or just the fact tha tyou are tired of being tired. Whatever it is, keep looking until you find someting that will make you get off the couch.

No More Diets

We all hate the word Diet as it has the wor DIE in it. Dave Ramsey is a financial advisor and he doesn’t use the word “Budget” he calls it a spending plan. Consequently, we no longer call our diet a diet, but we cal it an “Eating plan.” You can use something like Diet Power and plan out all your meals and see how much nutrition you are ingesting (and get a grade).

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