Beverly Monical » Lose Fat Safely

What Matters Most-Size or Weight?

helper — Tue, 16 Feb 2010 19:06:03 +0000

The magic question; Does size matter or is it what you weigh that is most important?

Are you always weighing yourself regularly? Are you trying to get to that magic number on the scale? When you hit it, then are you freaking out when it goes up a pound or two and you have not eaten too much and you are still being very active and exercising?
Women are usually worse than men about the dreaded “Number on the Scales.” This post is to help you “FORGET ABOUT IT”!

Let me ask you this question and I want an honest answer. If you were 5’2” tall and weighed 125 pounds but wore an easy size 2, do you think you would look good? You may be thinking that isn’t possible….but I am here to tell you it is!

These numbers belong to a person I know. She looks awesome because she has muscle not FAT!
Muscle is lean and heavier than fat. Muscle makes you look smaller and fat makes you look larger. You take a person that has muscle and little fat and compare them to another of the same height and weight but has more fat, that person will look heavy in comparison.

The number on the scales should never be your goal. A certain dress size should be your goal. If your clothes fit better or more loose you are making progress no matter what the scales say.

Exercise 30 minutes to an hour each time and at least 6 days a week. Make sure cardio is 30 minutes or more and incorporate weight lifting or using Bodylastic bands for resistance training. (bands are not expensive and you can use them at home and travel with them) I recommend Bodylastics because of the quality and price. There is a link on Recommend Resources at www.totalwellnesstv.com if you would like to get your own set.

Normally I would not recommend a product to assist you in losing inches. I would tell you to just work hard, eat a low glycemic diet and eventually your goals will be met. But…I am going to recommend one product because it promotes “Fat Loss” AND it really works well with no side effects. You can hear my Fat Loss participants on my WebTV Show talk about how it is working for them.

REMEMBER: Throw out the scales at your house today and concentrate on the measuring tape or just how much better or much looser your clothes are fitting you.

If you like this, I would appreciate you sharing it with your friends.

Writing Your Way To Weight Loss!

helper — Fri, 05 Feb 2010 21:02:18 +0000

Could the simple act of keeping track of your food intake help you lose weight? The answer is YES, according to a study that found keeping a food diary may actually double a person’s weight loss.

“The more food records people kept, the more weight they lost”, said the lead author Jack Hollis,Ph.D., a researcher at Kaiser Permanente’s Center for Health Research in Portland ,Oregon. “Those who kept daily food records lost twice as much weight as those that kept no records. It seems the act of writing down what you eat encourages people to consume fewer calories”.

These findings were published in the August ’08 issue of the American Journal of Preventive Medicine.
In addition to keeping these journals they had to turn them in at weekly support meetings. ACCOUNTABILITY!

What is the best way to keep a food journal? There are many food logs available for downloading. I actually like this site www.thedailyplate.com .You can register and keep your food intake along with your exercises. It will keep a record of your calories eaten and subtract when you exercise. Great site!

Another good site is www.hungry-girl.com . This blog site gives some great information about eating and calories.
Are you into texting? Go to this site, http://caloriecount.about.com/cc/mobile.php and follow the directions. You can get information texted to your phone about the basic nutritional value of food at most restaurants.
The main thing I want you to get out of this article is losing weight requires changes and better choices. These tools I shared with you are just that, TOOLS. You have to make the effort and make the changes to meet your weight loss goals.

If you are looking for accountability as well as certified weight loss coaches, check out Melissa Bierman and me, Beverly Monical, at www.totalwellnesstv.com . Our next Fat Loss Show begins in March. Be watching for details soon.

The Power of Goal Setting

Beverly — Mon, 21 Dec 2009 21:57:31 +0000

The upcoming year of 2010 can be a great year for you, if you decide what it is you want and you make a real commitment to achieving what you want by taking consistent daily action towards realizing your desires.

This time each year, I compose a list of clearly detailed goals. The experts say that once a goal is clearly defined in writing, it is 10 times more likely to be realized. I find that this simple task immediately generates a surge of motivation and energy to start taking action to reach those goals. Therefore, I challenge you to spend 10 minutes writing down 3 to 5 goals.

Goal setting and achieving is powerful but most people miss the boat. Why? According to Napoleon Hill, Brian Tracy and Tony Robins there are many reasons why people miss the boat when it comes to goals setting and achieving. Here are the top 2 reasons why people don’t set goals.
1. Most people don’t know the importance goal setting.
2. Most people don’t know how to set goals.

Goal Setting 101
1. Clearly define your goals in writing. Yes, nearly 100% of people have some sort of goals floating around in their head, but only 3 to 5% actually write them down. It’s no wonder why most people never get what they want; the subconscious doesn’t receive the message unless the eyes view it. When the subconscious mind is engaged, the conscious mind immediately goes to work unerringly towards the full attainment of your goals.
2. Define your “Reasons” or your “Why”. Write your reasons why you desire each of your goals to become realized in your life. Simply list in writing why you want to lose weight, gain weight, prevent the onset of a disease and/or feel better. “Reasons are the fuel in your furnace of achievement” Your goals may change but your reasons why will not.
3. Make a dated plan of accomplishment. A plan is simply a list of activities that each of your goals will require to become realized in your life. Goals must be time sensitive and a date of completion. A goal without a desired completion date is like a ship without a rudder. So give each goal a desired completion date and begin to plan out your strategy. A list of activities to get fit may have, taking control of your nutrition and eating habits, talking with a fitness expert, registering for 3-months of boot camp and/or group training, scheduling workouts on your calendar and NOT giving in to excesses or the blame game in 2010!
Once you have your goals clearly defined in writing now it’s time for you to take some action. If you are tired of being overweight, having low self confidence or not being able to fit into those “skinny jeans” then take action. You and only you can do this for you!

Apply today to be part of our WebTV Show. Go to http://www/totalwellnesstv.com and see what it is all about. Melissa and I will help you reach your goals.

Losing Weight or Inches, It's Up To You!

Beverly — Mon, 14 Dec 2009 20:39:22 +0000

What’s your motivation? Are you struggling through your workouts and calorie counting has got you down? Stay focused on your primary motivators. What’s pushing you to be smaller? Is it the thought of wearing a bathing suit on your trip to the beach? Do you want to pass the stress test next time you see your doctor? Here’s what I heard a friend recently said to another friend about finding and keeping her motivation:

Have an internal discussion and pinpoint exactly why you want to lose the weight. Then, make a firm commitment to yourself that you will do what it takes to reach your goal. Keep your goal close at heart at all times,picture it, taste it, feel it and then do the math: track all calories in and track all calories burned. Drink lots of water. Make your workouts strong and consistent. You have what it takes to reach your goals. Now go for it!
Don’t let anything or anyone hold you back (including YOU)!

Apply to be a part of my WebTV weight loss show starting in January, 2010. Accountability helps when attempting to lose. Watch this video and apply today. http://www.totalwellnesstv.com
Call and leave your name and number. I will call you back with the details and interview you to see if you will qualify.

Looking For Accountability To Lose Weight?

Beverly — Tue, 24 Nov 2009 00:03:37 +0000

The New Year is quickly approaching and what do so many people make? New Year’s resolutions! What do you think is the number one resolution? If you said losing weight you would be right.

I am looking for 3-5 people to join me on my WebTV blog. These people will be interviewed and followed up with weekly to chart their progress towards their weight loss goals. There are requirements for those accepted for this series.

If you want to be considered, please contact me at BeverlyMonical@gmail.com . Put in the subject heading, Interested in Being on Your WebTV. Be sure to include your number so I can call you for an interview. At that time I will give you the details.

This will be a great way to be accountable because there will be people watching your progress so only serious people should contact me. I am so excited.

Super Obesity Ups Risk of Dying After Weight-Loss

Beverly — Mon, 26 Oct 2009 17:33:01 +0000

Deaths also more common among those with chronic diseases, study finds
Posted October 21, 2009 in US News & World Report

WEDNESDAY, Oct. 21 (HealthDay News) — People who are super obese and those with the most chronic health problems face an increased risk for dying within a year after weight-loss surgery, a new U.S. study has found.
The research involved 856 men and women who had bariatric (weight-loss) surgery at 12 Veterans Affairs medical centers between 2000 and 2006. They averaged 54 years old and had an average body-mass index (BMI) of 48.7. BMI is a measurement based on height and weight, and a BMI of 40 or greater is considered class 3 or morbid obesity.
About 36 percent of the group was considered super obese, with a BMI of 50 or higher. In addition, 8 percent also had such chronic diseases as diabetes and heart disease.
During the follow-up, 54 people died, including 1.3 percent who died within 30 days of their surgery, 2.1 percent who died within 90 days of surgery and 3.4 percent who died within a year, the study found.
Those who were super obese and those with co-existing chronic diseases had the highest risk for early death. Super obese people accounted for 30 of the 54 deaths and had 30-day, 90-day and one-year death rates of 2 percent, 3.6 percent and 5.2 percent, respectively. People with co-existing health problems had death rates of 1.5 percent after 30 days, 5.8 percent after 90 days and 10.1 percent at one year.
The chances of dying after bariatric surgery may be greater for people who are super obese, according to the researchers, because the added abdominal fat makes the procedure more difficult, wound complications and blood clotting are more likely and they’re more apt to have obesity-related illnesses.
“The results of this study should inform discussions with patients with regard to the potential risks and benefits of bariatric surgery,” wrote co-author Dr. David Arterburn, of Group Health Research Institute in Seattle, and his colleagues in their report, published in the October issue of Archives of Surgery.
“These findings also suggest that the risks of bariatric surgery in patients with significant comorbidities, such as congestive heart failure, complicated diabetes and chronic obstructive pulmonary disease, should be carefully weighed against potential benefits in older male patients and those with super obesity,” they concluded.

This article really jumped out at me. Surgery to lose weight is not the answer. Many obese people have been successful in losing their weight the safe and old fashion way, “Change of food intake and exercise”. Notice I did not say diet and exercise. That word diet seems to shut many minds down, especially those with lots to lose. A diet usually means doing without “all that food you love”. Depriving yourself completely from these foods will set you up to fail.

If you are ready to set goals, make changes in your daily routine, and just do whatever it takes to lose those unwanted pounds I can help you accomplish it. An accountability coach, like me, can get you where you want to be. You should have a coach you can relate to as well as one that will motivate you.

For more information and a free consultation contact me at 336-430-7393. Leave a message and I will call you back.

Do You Eat Mindlessly?

Beverly — Thu, 15 Oct 2009 15:04:28 +0000

Did you know that the average American makes more than 200 decisions about food everyday? Many of these decisions are subconscious. These subconscious decisions often “trap” us into eating extra calories than we need. The result from this is “Slow but steady weight gain” as we age. I found 7 practical strategies to help you limit these extra calories.

Food psychologists have studied why we eat the way we do and why so many people are overweight. The answers are not surprising to me at all. They range from package and portion size to plate shape and circumference, the presence or absence or others, the lighting in the room and the variety of foods offered.

If you decrease your calorie intake by 200 calories a day, it will add up to a twenty pound weight loss in a year without surgery or starving yourself. Begin by leaving 4-5 bites on your plate or reducing your portions by 20%. Look at some more strategies below.

• Use smaller plates, bowls, and utensils, and serve smaller portions. In several studies conducted at Dr. Rolls’ laboratory, people ate 30–50% more when they were given larger vs. smaller portions. They often didn’t notice they were eating more, and they didn’t feel any fuller. So think small: Down-size your dishes and serving utensils take advantage of the new 100-calorie snack packs (or make your own), and when you eat out order the small instead of the medium or large.
• Track the calories you eat- Studies have shown keeping a food diary is very helpful when attempting to lose weight. Foods eaten at mealtime but also impromptu nibbles like that handful of M&Ms or those leftovers you snacked on before bedtime will add a lot of calories. One study found that fast-food eaters who ate supersized meals underestimated their calorie content by about 40% on average.
• Visualize how much you intend to eat beforehand. To prevent overeating, try to visually plan how much you intend to eat before you start a meal.
• Limit variety. Buffets are not a good choice. A spread of diverse foods encourages overeating. So limit your plate to no more than two items at a time. You can refill it if you like, but always stick to the two-food limit.
• Hide the candy and other snack foods. Research shows that people who see more food eat more food.
• Do not get distracted. Make it a rule to never eat in front of the TV or while reading. You’re not paying attention to what you’re eating — and that’s an invitation to overeat and consume extra calories.
• Eat alone whenever possible. Research shows that people eat at least one third more when they eat in the company of others, probably because they’re not paying close attention to what they consume, the meal lasts longer (allowing more opportunities to nibble), and they may eat to keep up with what their companions are consuming.

Along with these suggestions I also suggest exercising daily. The more calories you burn, the faster those unwanted pounds will come off too. Check out my other articles and videos on fat and weight loss. I appreciate comments below too.

I am available for coaching to help you meet your weight loss goals. Call me at 336-430-7393 to schedule an appointment.

Reasons For Losing Weight, What are Yours?

Beverly — Thu, 01 Oct 2009 19:36:03 +0000

See if you can find your own reasons to lose weight in this list – and then create your own personal list. Remind yourself what losing weight will do for you every single day!

• Weight loss will mean you’ll look better
• You’ll feel better
• You’ll look good in clothes
• You’ll look good without clothes
• Weight loss will give you more energy
• You will lower your susceptibility to heart disease, diabetes, blood pressure problems and cancer
• You will be able to take part in more activities
• You’ll be able to run around with your kids
• You will only need one airline seat (and people won’t mind sitting next to you)
• You will look younger
• Weight loss will mean you’ll wobble less when you run
• Things won’t hang over your waistband
• You’ll only have one chin
• No one will ask you when the baby is due
• Weight loss will mean you can shop in regular clothing stores
• You’ll have more choice in what you can wear
• People will judge you less (especially when you eat in public)
• Weight loss will give you the confidence not to care what others think!
• lower blood pressure
• lower cholesterol
• reduce high levels of blood glucose (associated with diabetes)
• reduce sleep apnea
• decrease depression
• decrease the risk of osteoarthritis of the weight-bearing joints
• increase self-esteem
• To feel better about myself.
• To increase my feelings of self worth.
• To be able to run and jump without worrying about hurting myself.
• To look good in a tight dress.
• To be able to wear shorts in the summer.
• To be able to go swimming without being self-conscious.
• To feel I can go swimming at all!
• To be able to run with my grandchildren
• To be healthier.
• To not have fear going to the doctors, because he’ll make me get on a scale.
• To be able to wear a bra that actually fits.
• To not worry about lawn chairs breaking.
• To not worry about where to sit at a picnic or on an airplane.
• To not get “those looks” at a restaurant, even when eating normal food.
• So my ankles don’t puff up and look like there’s half a tennis ball on each side.
• To be able to use a public washroom comfortably.
• To be able to go into any store, and buy the clothes I like, not just the ones that fit.
• To not feel awkward about going clothes shopping, or shoe shopping.
• To be able to order clothes from a catalogue without worrying if they will fit.
• To be able to wear something that doesn’t say PLUS on it.
• To reduce my blood pressure.
• So I can feel comfortable.
• So I can run on the beach in a bathing suit and feel proud.
• So taking a bath is a luxurious thing, instead of taking a shower so I won’t risk overflowing the tub.
• So my pants won’t wear out between my legs while the rest of them are still in good shape.
• I want to be able to read the scale by just looking down, straight down.
• I don’t ever want to feel my fat jiggle again!
• So I can look in the mirror from the neck down and like what I see.
• To feel strong and fit again.
• So I can show off my muscles, instead of just feeling fat.
• So I can drive my car and feel comfortable.
• So I don’t feel like I’m always leaning back while sitting in a chair, because of my butt.
• So I can walk up a flight of stairs and not feel winded.
• So I can wear tight jeans.
• So I can get up and dance and not feel weird.
• So I can go on rides at amusement parks again, without stuffing myself into the seat shamefully.
• So I don’t have to worry about the maximum weight an exercise machine can take before I use it.
• I want to deprive my cats of a perching spot on my chest because it’s too small.
• So I don’t get that pitying look when I go to a gym to work out.
• So I can lay outside and suntan on my front lawn if I want.
• I want to wear underwear that looks cute and dainty, not something industrial.
• So I can buy lingerie that fits, and looks good.
• So I can buy lingerie without getting weird looks from store clerks or other customers.
• I want to be able to at least consider entering a triathlon and have it be a possibility.
• So getting dressed every morning is a joy and not a dreaded chore.
• So I can pick the haircut I really want and not just one that is for fat people.
• So when people start talking about weight loss, I don’t feel they mean me.
• So I’m not embarrassed to have my picture taken.

What would you add to this list?

Let’s work together and make your goals come true. What is stopping you from making that commitment? Is it fear of failure? I can help you by being your accountability partner. Give me a call for a 30 minute FREE consultation to discuss your goals and desires.
What is stopping you now? Call me through Skype at Beverly.Monical or by phone at 336-430-7393.

Fat Loss Is Better Than Weight Loss

Beverly — Tue, 29 Sep 2009 21:00:13 +0000

It happens all the time. You’ve stayed on top of your workouts AND watched your diet every day, but then — Bam! — you hit that dreaded weight-loss plateau and can’t get the scale to budge.
Instead of getting angry at what the scale is saying, take a minute to think about what the scale is NOT telling you — like what a strong and healthy individual you’re becoming. Do you have more endurance? Have you lost inches from your waist? Do you look better in your clothes? Don’t be a slave to the scale. Weigh in only once a week, and the rest of the time just take note of the difference in how you’re feeling.

Muscle weighs more than fat so that could be why the scales show you gained. Always go by the way your clothes fit or measure yourself. Lost inches means lost fat which is wonderful!!!

Weight or Fat Loss is Easily Achieved Once These 3 Keys Are Understood

Beverly — Mon, 28 Sep 2009 23:17:50 +0000

Weight loss is easily achieved once dieters understand these three keys.

1. Lack of Support
All the latest research has shown how critical it is for dieters to have a support system in place. When times get tough, and they will, people need to have a community of positive people to turn to that will help them achieve their rapid fat loss. (Join me on Facebook where I have a group called 10,000 Clicks To A Smaller More Healthier You)

2. No Emphasis on Lifestyle Change
A very big reason people fail to maintain their fat loss for a lifetime is a complete failure to focus on lifestyle changes. Temporary fixes and fad diets need to be replaced by healthy habits and a new self-image. People put too much emphasis on the “lose weight fast” part and not enough on the lifestyle changes necessary to keep the pounds from ever coming back.

3. Paralysis by Analysis
Too often dieters wait for the perfect time or want to have the perfect plan in place before trying to lose weight fast and keep it off. The plan only need be good enough to get started. Creating a weight loss plan is mandatory, but not at the expense of never getting started on the road to fat loss. Create a plan centered around a support community and lifestyle changes, and then adjust the plan as necessary.

I will be your accountability coach and partner with you to meet your goals. Contact me for more information. beverly@beverlymonical.com