MOST OF THE BATTLE IS WHAT AND HOW MUCH YOU EAT...

I know for sure that my weight lost is due to how much and what I eat... My schedule is not set up in a way that I have time for hours at the gym. Maybe one day but not in my '50 hour work week, graduate student, and mom of a three-year-old' days... So I decided to focus on what and how much I eat... You have to fuel your body with proper nutrition to help prevent cancers, diabetes, heart disease, body aches, etc. That all goes into what you eat and I definitely recommend some kind of exercise... I could definitely do better with my eating but I have lost 30lbs in the last 3 years... No, it's not the ideal plan of weight lost for most people who would want to lose that much in less than a year but it works for me and I'm keeping it off. Check me out...

                                                            2011                                2014

My #1 Tip is portion control. I spoke about the plate method in a previous article but here's a refresher...

I was raised to have mostly meat on my plate, than the carbs were second in line with a little room left for some veggies. Well ladies and gentlemen, that is totally wrong. In fact, as shown above, the non starchy veggies should take up half of the plate, and the protein (3 oz or the size of your fist ) and starchy foods (one serving) takes up a quarter of the plate each. According to Iowa State University, most plates are now 12 inches wide which is a lot bigger than before when plates were only 9 inches wide. I became aware of this some years ago and bought smaller plates. The bigger the plate the more food you pile on. You will be surprised how satisfied you are after eating your dinner on a smaller plate. Plus that extra 3 inches of plate can add up to 200 calories. I just eat off my son's little children plates which leaves me satisfied (plus, he gets a kick out of it. LOL). Here's an easy guide to follow for serving size...

#2 Tip is planning all meals... Good nutritious meals, making sure you receive fruits, veggies, starch, and meats/protein.... Yes, breakfast, snack, lunch, snack, dinner, snack... And any cheat days or meals... This gives you so much control over what you eat and the temptations... Yes, it may be a change in your mind set but I promise it will save you TIME, MONEY, and CALORIES...

#3 Tip... Starting your day off with a green shake... My green shake consists of a tbs of peanut butter, 3 frozen strawberries, one frozen banana, a small handful of kale or spinach, and one cup of unsweetened vanilla almond milk... I think it is delicious!!! It keeps me satisfied for about 2 hours than I need a snack but I get everything I need in that one shake... Protein, green veggies, potassium, antioxidants, good sugar, calcium, etc. And it allows you to move your bowels regulary but not to the point you need a bathroom every 2 hours, LOL. Drink plenty of water, as well

#4 Tip... I do find the time in the morning at home before I get ready for work to do a quick 10 minute workout at least 3 times a week... Which includes squats, sit-ups, push ups, burpees, chair push ups and some weights... But when I say 10 minutes, it's not a minute after that I have to start getting ready for my day but it does tighten and those burpees get my heart pumping...

Here's my tips... What are yours? Share with us... What may work for your may work for someone else... My routine works for me... Try to find your fit...