week 6: you - 10lbs.

Hello December, Goodbye Holiday Weight Gain,

What happens when you forget to write an appointment on the calendar? You miss it. 

Or, how about when you fail to make a note of household chores? They get put off. 

Am I right?

Individuals doubled their weight-loss success when keeping a food journal & exercise log!! Ladies, that sounds like a prescription to find a pen and pad. Calorie counting doesn't have to be a daily ritual (seeing as it can be quite tedious & time consuming) but tracking your consumption and exertion provides a picture of habits - good and bad.

- where can you eliminate unnecessary snacking?

- how can you vary your intake throughout the day?

         breakfast like a king (at least 25-30% of daily intake - 350-450 calories on a 1,500 calorie/day diet)

         *snack (10% - 150 calories)

         lunch like a prince (25% of daily intake)

         *snack (10%)

         dinner like a pauper (20% of daily intake)

healthy substitutions you can make: avocado NOT mayo, applesauce NOT oil (recipes), salsa NOT dip, etc.

Writing our goals down makes them visible and more achievable!! 

But will posting your exercise log on the fridge keep you from indulging in a late-night snack...probably not. That's where we come in!! Accountability is crucial. Dr. Oz is a fantastic resource, he helps real people solve real health problems (no, this is not an infomercial). 

I want to challenge all of us to accept his 10lb challenge - losing just 10 pounds in order to promote longevity & sustained health. 

1. sign up for the Dr. Oz Newsletter http://www.doctoroz.com/newsletter. I promise this isn't spam, you'll get a weekly newsletter filled with videos, recipes, and his latest episode topics - all of which are relevant to you!!

2. whether or not you sign up on the webpage, let's vow to accept the 10lb. challenge.

 http://members.doctoroz.com/challenge/the-just-10-challenge

3. rules:

         - no soda (not even diet). no processed sugar. 

            * Truvia is a great all-natural sugar substitute

         - no snacking after 8pm

         - no snacks larger than your fist

         - weigh yourself every day

         - you must move your bottom (walking, cycling, zumba, etc.) for at least 15 minutes a day 

            *30 minutes a day is the suggested FDA regulation.

You can do this. All of you. 

Being mindful of consumption and calorie burn does not (does NOT) take the happiness out of the holiday. 

Let's start the month of right Ladies!!

NMC