Everything that I know about weight loss PT 2

Welcome to part 2. If you haven’t read part 1 you might want to begin there.

Everyone has cravings. Some of us are stress or emotional eaters. Sometimes we are bored, or sometimes we are tired.

Planning for possible slips helps a lot.

If you work long hours or find yourself too tired to think about dinners, then meal prepping may work to combat this and it’s super easy if you are eating lean and green dinners.

If you find the cravings do you in then the following items are fantastic to have on hand, along with a well stocked pantry full of the right foods and zero wrong foods. For that reason I haven’t bought Oreos in 15 years.

Here are my go to items

Smuckers sugar free caramel syrup to go on apples

Smuckers sugar free chocolate syrup to go on strawberries or bananas.

Sugar free chocolate chips

Whole grain gold fish

Frozen Greek yogurt pops

Sugar free popsicles

Real popcorn

Plenty of fruit

Sugar free brownie mix

Sugar free pudding

Sugar free jello

Fat free whipped topping

The rest of my kitchen is stocked with whole grains, meat, eggs, veggies. I use canned black beans, and white northern beans, canned tomatoes, and no sugar added fruit.

There is only one bad thing in my kitchen. Splenda. I’m trying haha.

A word to those of you who really don’t care for veggies or meat. Me either! I eat chicken or fish. I pair them with a salad and fruit on the side. Having fruit for dinner helps kill those sneaky sweet cravings and they are nutritious.

Moving your body and strength training are both very important for good health. While they won’t help a ton with weight loss there are other factors that can help with long term success. Strong muscles burn more calories. A body in motion is like a well oiled machine. It pumps blood to all the right places, reduces stress, and it is after all what our bodies are meant to do, move!

So if you are not into “exercise” That’s ok, just move your body. I love using a fitbit to keep me on track.

Part 3 up next


Every thing I know about weightloss PT 1

I’ve been coaching for 11 plus years. I’ve had weight-losses and gains of my own. I have personally tried nearly all weightloss programs, and I’m certified in nutrition and coaching. However, I am not currently coaching and I may not return to it. Here is why.

My own struggles have prompted me to ask “why isn’t this working” at various stages of my life. Helping others drove me to find solutions. However, you can’t unknow once you know something. It doesn’t simply just go away.

Here is what I know and what you can do to push forward .

Diets do not work for the long-term. Sure you can do a cleanse and drop some fluid while messing up your gut flora, or you can eat prepackaged foods while creating havoc with your health, or perhaps you decide to follow a trend and buy into the marketing of the latest new supplement.

We all have that one friend who swears that they are selling the next best thing. In our world today everything is marketing. From the placement of food items on the store shelves, the ads in magazines that are being endorsed by famous people, to the new diet pill that your Dr prescribed. Its all BS. All of it! Its time to take your power back.

Whatever it is that you believe in I want you to take a few minutes and just read with an open mind.

Having a healthy body and living at your best is as simple as deciding to do it, along with making the correct choices.

Everything that you do begins with a choice. There are always two choices. Always! Just knowing that you have two choices gives you back control. Pretty simple right?

Now its time to decide what it is that you need in your life. This gives you back power. Example

I want pizza in my life. So let’s say that I go on a restrictive diet, I lose weight, I succumb to wanting pizza, I regain some weight. That causes stress, takes away power and then I lose control. Sound about right? So now lets change that.

I decide that I want pizza in my life. I eat whole nutritious foods 6 days a week. On date night I enjoy pizza in moderation. I choose to not have toppings, just cheese. I begin to see a drop in weight. I never see a gain because I’m in control.

How easy is that?

So now let’s talk about an unrealistic weight loss goal. At each significant drop your body will require less calories to continue to lose or maintain. Portion sizes and moving your body become very important but the choice is yours. You must ask yourself the hard questions. At this point you need to think about what you want your life to look like.


I hate exersizing but I enjoy a walk. I can see walking as a daily commitment. I like having eggs but I can’t see just eating one egg so i ‘ll have two. For dinner I always do lean and green. I dont need a potatoe, or white rice. Because I made that easy simple choice dinners are not stressful. My choice, my power. I make the choices and my body will respond. I accept that I’ll be healthy, fit, and happy.

Calories. Yes it really is just about calories. Calories in calories out. Knowing that gives you power over all the BS. You get to decide how you want to spend your calories. Choices.


I love bread but its not so important that I have to have bread with high calories so instead I’ll spend 35 of my calories on 35 calorie bread instead of 120 calorie bread.

Its no longer about a number on the scale. Its about you, your choices, and taking back the power. Once you do that life will be a much happier place.