My Weight Loss Success Story

FAQ

Here are some of the questions I get most often about my diet/weight loss:

WHAT ARE YOUR STATS?

I am 5’3”, with a starting weight of 151.6 lbs and 35%+ body fat, and used to wear a US size 7/8 in pants. As I write this I am 123.2 lbs and 24.5% body fat, and a US size 2 or 3 in pants. My ultimate goal weight is around 110 lbs and toned.

HOW DID YOU LOSE SO MUCH WEIGHT?

I lost weight by eating healthily and working out a lot and I used Weight Loss Green Store Tea it is really help for weight loss.

DID YOUR BOOBS GET SMALLER?

Yes. At 150 lbs I was a 36D, now at around 120 lbs I am a 34C.WHAT IS YOUR WORKOUT ROUTINE LIKE?

I do an hour of high intensity cardio (“HIIT” training) about 4-6 times a week, which means an hour on the elliptical or treadmill at varying high speed and high resistance. I change the resistance every 5 minutes between levels 12 and 16. This burns between 600-700 calories per hour (more if you weigh more than me) and leaves me sweating, panting and feeling like I’m about to die by the end of the hour. But it makes a difference if you do this instead of just a steady, easy cardio workout, trust me!!! If you’re going to spend an hour at the gym you might as well get the most out of it that you can right?? ;)

Sometimes if I don’t wanna go to the gym or its too crowded I go for a 3-4 mile run or do video workouts at home that I find on TV or on YouTube.

One note on toning… I lost the first 20 lbs doing cardio only, but noticed myself getting “skinny fat” (when you are thinner but kinda mushy/soft) and just recently starting incorporating toning into my workouts as well. I started doing the 30 Day shred, with 5 lbs hand weights, but if you’re just starting out I’d recommend 2.5 lbs weights and moving up because this workout can be really intense!! Now I just do body weight exercises like crunches, leg lifts, planks, push ups, or anything else fun I find online.

WHAT IS YOUR DIET LIKE?

Short answer: 1200-1600 calories/day of healthy veggies, fruits, complex carbs and lean white meat or fish. Cheat food in moderation so I don’t go crazy. I used before meals weightloss green store tea that really help for weight loss

Also, WATER is the most important part of your diet! It makes a huge huge difference in weight loss. Staying hydrated will make you feel better, keep your metabolism high and help your weight loss. I drink 1-2 gallons of water a day.

I eat around 1200-1600 calories/day and try to eat as much healthy, unprocessed food as possible, especially whole grains, fruit, vegetables, lean white meat (chicken/turkey/fish), and eggs. I let myself have “non-diet” and cheat foods when I’m craving them as long as I have them in moderation… A glass of wine, small piece of dark chocolate or a small cookie with your meal isn’t going to ruin your weight loss and for me, helps prevent binging and out of control snacking. I think this is what has helped me stay eating healthy for so long because otherwise I’d be miserable and probably give up on this diet. Healthy eating gets easier and easier the longer you do it… after about 3 months of healthy eating I had zero cravings for crackers, cookies, fast food, etc. I used to loooove McDonald’s, Subway, Sonic, Burger King etc, but haven’t eaten it in months… the cravings just go away as your body comes to love healthy food that makes it feel good.

HOW OFTEN DO YOU WEIGH IN?

I weigh in every single morning. This seems intense but it helps me start my day remembering my weight loss goal, and lets me see if I’ve made progress with good habits or gained back weight with bad habits… that influences my day A LOT! I don’t get sad if I’ve gained a little because if its after I’ve been healthy, I know its just normal weight fluctuation or maybe water retention… if I know I cheated on my diet or the gym the day before, I’ll know why I gained and make sure I don’t cheat again! I also log all my meals with My Fitness Pal. You can get the App or just use the online one… it seriously helps to be able to see just how much you’re actually putting in your body (even healthy eaters underestimate how many calories they consume!)

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Healthy Monday Tip: Measure Portions, Parent Better

Kids Eat More When Parents Eat More

A new study released in the Journal of Clinical Nutrition evaluated the eating habits of parents and children. Specifically, researchers wanted to see if the amount of food that children consumed was affected by the amount of food that parents served themselves. Not surprisingly, study authors found that kids were likely to eat larger portions if parents served themselves larger portions.

Raise Healthier Kids

If you've been a parent for more than a minute, the study findings won't surprise you.  Kids model their parents behavior.  But the research serves as a reminder that it's not just what we eat that we need to be mindful of, but also how much we eat that matters. If we want to raise healthy kids, we need to teach them how to exercise moderation when serving themselves food portions at mealtime and throughout the day.

Avoid Portion Size Mistakes

There are a few different ways to be more mindful of your own portion control habits in the home.  The first step is to understand serving size.  This handy reference can serve as a guide for how much food you should eat at each sitting.  There are also some foods we are more likely to overeat - like cereal.  Find out what they are and measure them if necessary so you don't eat too much.  And if your family is trying to lose weight, consider the Lifesize Portions system. I reviewed the product last year and really liked it because it's a great way to make sure you're not eating too much food during any meal or snack.

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Improve Self-Efficacy to Lose Weight

How Do I Build Self-Efficacy?

So how do you turn a negative belief system into positive thoughts? Researchers have identified four things that impact self-efficacy: mastery of experiences, social modeling, social persuasion, and emotional responses. You can learn more about each one from Kendra Cherry, the About.com Guide to Psychology. But if weight loss is your goal, here's how you can improve each self-efficacy factor to lose weight.

 Ways to Improve Self-Efficacy to Lose Weight

Set and reach small goals. To improve your mastery of experiences, you want to successfully complete small goals that will act as stepping stones to larger accomplishments. Break each long-term goal into smaller achievable goals, and as you complete each one, acknowledge it in your journal and remind yourself of your success. The completion of each small task will build your level of self-efficacy for completing larger tasks in the future.

Surround yourself with positive messages. If the people that surround you are successfully completing the goal that you want to achieve, you're more likely to believe that you can do it, too. Find friends that have some habits you admire. Skip the lunchroom snacks and spend your break with a crowd that eats a healthy meal. Instead of going to happy hour with your buddies, find a few friends that want to hit the gym and exercise.

You can also surround yourself with positive messages electronically. Sign up for newsletters that provide healthy messages, fill your Facebook feed with posts from weight loss coaches and successful dieters, and follow health-oriented Twitter feeds.

Social Persuasion. Talk to your family and friends. Let them know that their encouragement and positive messages make a difference. Then, make it a habit to acknowledge the compliments when you get them.

If your friends and family are not supportive, this is another area where social media can help. Several recent studies have found that positive messages sent electronically can help people lose weight. Get connected with others and with me! Sign up for my newsletter, my Facebook page and my Twitter feed. You’ll find messages from me and other dieters who have lost weight.

Learn to Relax. If you have intense emotional reactions to situations, your self-efficacy with regards to your ability to handle that situation will probably be low. Take some time to identify the situations that cause you to react strongly. Then, learn relaxation techniques that will help you to manage them with a calm demeanor.

If the concept of self-efficacy is new to you, don’t worry. Simply your awareness of your positive and negative beliefs may help you change the things you need to adjust in order to lose weight. Remember to start small, make changes gradually, acknowledge your successes and move forward from there.

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How to Lose Weight With Exercise

A good weight loss program requires that you eat well and get plenty of physical activity. You might already know how to monitor your calorie intake to eat the right amount of food, but how do you lose weight with exercise?

This course will guide you through a program that will help you get leaner, fitter, stronger and more flexible. You'll lose weight and feel better about the way you look and feel.

 Yes, I Can Lose Weight!

Many factors can impact the success or failure of a new diet or exercise program, so we often spend a lot of time researching and choosing the best weight loss program, finding the most effective workout or eating the right foods. But there are also psychological factors that can affect whether or not you lose weight. One of these factors is self-efficacy, and it’s easy to change.

What is Self-Efficacy?

Self-efficacy is your belief that you can successfully carry out a specific task. If you start your weight loss journal with the words, “I can lose weight!”, your self-efficacy with regards to weight loss is probably high.

Self-efficacy generally relates to a specific goal. For example, you may have strong beliefs that you are capable of skipping a high-calorie late-night snack. That means your self-efficacy regarding late-night snacking is high, but you might have doubts about whether you’re going to get up early the next morning to work out. Your self-efficacy regarding the morning workout is low.

Self-Efficacy vs. Self Confidence.

It might seem as if self-efficacy is just another version of self-confidence, but that’s not true. Let’s use an example: say Carol is a graphic designer who has worked her way up the corporate ladder to become the head of her department. She's proud of her accomplishments, comfortable in social settings, strong but respectful in dealing with her boss, and positive about her personal relationships. Carol has a strong sense of self-confidence.

But let’s say that Carol is overweight. She's tried dieting repeatedly, has worked with personal trainers to stick to an exercise program, and has even gone to weight-loss camps to shed her excess pounds. Nothing has worked. Carol now believes that she just can’t lose weight. So even though Carol is self-confident, her self-efficacy about her ability to lose weight is low.

Why Does Self-Efficacy Matter?

Researchers have found a strong link between one’s beliefs in her ability to successfully perform a task, and her completion of that task. Quite a bit of research has been done with regards to self-efficacy and weight loss — most confirming a relationship between strong beliefs (either negative or positive) and actual success.

To see why it matters, let’s go back to our example of Carol. Let’s say that Carol’s new diet coach has identified a weak link in Carol’s diet: she's good for most of the day, but she tends to eat too many of the cookies and cakes that are left in the lunchroom at work. Let’s say that Carol has never been able to pass up those treats in the past, so her belief that she can do it now is minimal. When she's faced with a tray of brownies, she's not likely to muster the willpower to walk away, because she knows that she always fails anyway. Her attitude is, “why bother to make the effort?”, and she eats a brownie. Carol’s beliefs about her abilities have become a self-fulfilling prophecy.

But let’s say that her diet coach was able to build her self-efficacy. The coach was able to remind Carol of the many other situations where she has successfully passed up treats in order to stick to her diet. He tells her that he believes she can do it. Now, when Carol is equipped with the belief that she can, in fact, walk away successfully, she's more likely to do so when she's faced with the tray of brownies.

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Are You Ready to Make the Right Weight Loss Choices?

The best of Weight Loss Tea  - delivered straight to your door !

WeightLoss Green Store Tea ™

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Lose weight by 5 kg/

11 Pound in a month!

Benefits:

• Weight Loss Green Store Tea , is one of the strongest diet tea, can help you drop the pounds quickly.

• Special Combination of herbs will help you control appetite and give more energy with thermogenic fat burning.

• Feel less hungry, feel better and more energized, you can see it works from the first day you take it.

• Customers love this formula. Those who takeWeightLoss Green Store Tea know it really works! Try and see it for yourself.

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WeightLoss Green Store Tea is one of the most powerful products available in all three dieting categories: fat-burning, fat inhibiting and appetite suppression. The  revolutionary weight management formula is made up of only the highest quality natural ingredients that allow you to accomplish your weight loss goals without having to worry about any nasty side effects.

It destroys your appetite, burns the fat you just can’t seem to lose, and sends your energy levels through the roof. If you’re looking for something new to attack the fat, look no further. WeightLoss Green Store Tea contains cutting edge ingredients, making it stand apart from the rest of the fat burners out there.

"Weight Loss Green Store Tea "  is a  tested, doctor approved weight loss product. The experienced research and development team of WeightLoss Green Store Tea has done meticulous research and has developed all natural product for that Healthy, Effective Weight Loss. The ingredients are carefully selected and measured for their natural ability to have positive, safe and desirable effects. "

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• This Formula does not cause diarrhea .Your daily life activities are not disturbed

For more information Please visit: http://weightlossgreenstore.com/

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Best Tips for Losing Weight

Don't have time to diet? People who are busy often say that lack of time is a reason that they can't lose weight. Who has extra hours in their day to read complicated diet advice books or surf websites for the best weight-loss plan? That time investment may not be necessary.

The best tips for losing weight are the same in almost every diet and exercise plan. They are often packaged differently, but the bottom line for almost every weight-loss program is the same. If you can master these three basic principles, you'll be on your way to successful weight loss.

3 Fast Weight-Loss Tips

Understand serving sizes. If you choose the right foods, but eat too much of them, your weight-loss plan won't work. In fact, a common mistake by dieters is to overeat organic foods and foods that are perceived to be healthy.

Portion control is an essential skill for effective weight loss. Chicken breast is great for you, but not if you eat too much of it. Almonds? Yep, they're healthy, but not if you eat more than you need. Healthy snacks? They are better for your body than junk food, but they'll still cause weight gain if you overeat.

Stick to these portion sizes when planning your meals:

1 serving of cereal = size of your fist

1 serving of a starch (rice, pasta, potato) = half of a baseball

1 serving of cheese = 4 stacked dice

1 serving of fruit = baseball

1 serving of margarine or butter = 1 dice

1 serving of meat, fish, poultry = a deck of cards

Count calories. Some weight-loss plans may advertise that calorie counting is not necessary. But the bottom line is that weight loss happens when a calorie deficit occurs. Nearly every diet is some variation of calorie restriction to achieve a calorie deficit.

Calorie counting may seem like a time-consuming skill. But with the availability of mobile apps like the one at CalorieCount.com, it has become easier for people who are busy to track their calories. If you have a smartphone, calorie counting will take no more than a few seconds; your totals are stored so that you can review them at a later time.

After you start counting calories, you'll learn how many calories you consume in a typical day. Most people can reduce their daily intake by 500 calories per day to see a healthy weight loss of 1 pound per week.

Move more. Sounds obvious, right? But this doesn't necessarily mean that you have to exercise. For some people, exercise works against them. If you complete a hard workout in the morning and then spend the rest of day laying on the couch, you will probably end up burning fewer calories from movement than a person who does not exercise and who makes non-exercise activity a part of their daily habit.

Non-exercise activity thermogenesis (NEAT) is the term used by scientists to describe the calories burned from your non-workout movement. Whether you exercise or not, be sure that your NEAT is maximized every day. Consider some of these activities. The calorie burn for each single item is small, but if you participate in some movement each hour, your NEAT at the end of the day will be significant.

Putting away laundry = 26 kcals/15 mins

Moving furniture, boxes = 100 kcals/15 mins

Playing/running with your kids = 40 kcals/15 mins

Walking while carrying a light load (<15 56="" kcals="" minutes="" pounds="" span="">

Most people will achieve some results with these three basic tips for losing weight. Of course, there are some instances where underlying issues, such as a medical diagnosis, may make weight loss more complicated. But for most people, weight loss boils down to a simple equation: eat less, move more.

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Diet pills, supplements and surgery

Diet pills and surgery can help with weight loss — when combined with a healthy diet and physical activity. But diet pills aren't for everyone. Neither is surgery. In fact, many doctors consider them only if you have weight-related health problems.

If you're in that group, you and your doctor need to carefully evaluate the potential benefits of diet pills or surgery and weigh them against the possible long-term risks. Your doctor will also counsel you about the lifestyle changes you'll need to make to be successful over the long term.

 

  Reduce Your Sugar Intake to Lose Weight

 If you're looking for the simplest way to slim down and improve your health, learning to reduce your sugar intake would probably be it.  Sugar is in many of the processed foods we eat, in almost all of the commercial beverages we drink, and we often add it mindlessly to foods at home. It's no wonder that high sugar consumption is being blamed for a variety of global health problems.

So what's the solution? Learn to find hidden sugars and reduce sugar in your diet.  It's not too complicated.  Use these resources to learn more about the sweetener, then put the tips to use in your daily routine. Chances are good that you'll feel better, look better and slim down in weeks.

Am I Addicted to Sugar?

Do you know the signs and symptoms of sugar addiction? Even if you don't eat sweets, you could have a bad sugar habit.  Use this checklist to find out if you have a sugar addiction.

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Diet and exercise

How can you lose weight? With diet and exercise. The key to successful weight loss is developing healthy diet and exercise habits. You may not like those words — diet and exercise. Don't get hung up on the words. Diet just means eating healthy, lower calorie meals. Exercise means being more active.

Although people often focus on diet when they're trying to lose weight, being active also is an essential component of a weight-loss program. When you're active, your body uses energy (calories) to work, helping to burn the calories you take in with food you eat.

Cleaning the house, making the bed, shopping, mowing and gardening are all forms of physical activity. Exercise, on the other hand, is a structured and repetitive form of physical activity that you do on a regular basis.

Whatever activity you choose, do it regularly. Aim for at least 150 minutes a week of moderate physical activity or 75 minutes a week of vigorous aerobic activity — preferably spread throughout the week. Keep in mind that you may need more physical activity to lose weight.

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Diet Plans

When it comes to weight loss, there's no shortage of diet plans. Check any magazine rack, and you're bound to see the latest and greatest diet plans. But how do you know if a diet plan fits your needs and lifestyle? Ask yourself these questions about any diet plan you're considering:

·         Does it include various foods from the major food groups: fruits, vegetables, grains, low-fat dairy products, lean protein sources, nuts and seeds?

·         Does it include foods you like and that you would enjoy eating for a lifetime — not just for several weeks or months?

·         Can you easily find these food in your local grocery store?

·         Will you be able to eat your favorite foods, or better yet, all foods?

·         Does it fit your lifestyle and budget?

·         Does it include proper amounts of nutrients and calories to help you lose weight safely and effectively?

·         Is regular physical activity part of the plan?

If the answer to any of these questions is no, keep looking. There are better diet plans out there for you.

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Weight-Loss Basics

Your weight is a balancing act, and calories are part of that equation. Fad diets may promise you that counting carbs or eating a mountain of grapefruit will make the pounds drop off. But when it comes to weight loss, it's calories that count. Weight loss comes down to burning more calories that you take in. You can do that by reducing extra calories from food and beverages and increasing calories burned through physical activity.

Once you understand that equation, you're ready to set your weight-loss goals and make a plan for reaching them. Remember, you don't have to do it alone. Talk to your doctor, family and friends for support. Also, plan smart: Anticipate how you'll handle situations that challenge your resolve and the inevitable minor setbacks.

If you have serious health problems because of your weight, your doctor may suggest weight-loss surgery or medications for you. In this case, you and your doctor will need to thoroughly discuss the potential benefits and the possible risks.

But don't forget the bottom line: The key to successful weight loss is a commitment to making permanent changes in your diet and exercise habits.

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