10 Great Strategies for Long-Term Weight Loss Success

You work so hard to exercise and eat right to lose that extra weight that you have been carrying around. For some people it is easier to keep the weight off than it is for others. This is why yo-yo dieting has become such a problem. People do these crazy fad diets to drop the weight really fast but can't keep up the crazy diet and so the weight comes back on and often times they put even more back on than they lost in the first place. From my own experience of losing 85 pounds through healthy diet and exercise and keeping it off for the past 7 years I know that it isn't easy. But I have learned that if you lose the weight by adopting a healthy lifestyle and make changes that you can keep up you will have long term success.  Regardless of where you are on your weight loss journey, whether you are just starting out or you have reached your goal, here are some strategies to help you reach your goals and keep that weight off for good.  Because we all know how hard it is to lose all of that extra weight the first time and we don't want to have to lose it all over again!

Get moving and stay moving. Being active is not only great for keeping the weight off but it also helps cholesterol ratios, reduces blood pressure, improves mood and well-being and strengthens your heart. Find something you love and that will help you to stick with it. Whether it is dancing, walking, running, biking or playing sports, shoot for at least three days of cardiovascular exercise a week and two days of resistance training. Each of your workouts should be 20 to 30 minutes and your heart rate up to 60 percent to 85 percent of its max.

Journal. There have been many studies that show that people who track the foods they eat lose more weight and keep it off for the long haul. Whether it is keeping track in a small notebook or using one of the many apps that you can put on your phone, keep track of every single thing that you put in your mouth. You will probably be surprised to see what you really are eating every day!

Eat the foods you love. If you love cheesecake and chocolate but you are on a diet that restricts you from ever eating them, the chances are pretty great that you will feel deprived. And being deprived for the rest of your life isn't going to work. To truly have a healthy lifestyle you should include small treats in your diet. There are so many recipes out there that take your favorite treats and make them healthier, yet still taste delicious. Just remember, all things in moderation. If your most favorite thing is Snickers candy bars, buy the bite size ones and hide them in your freezer. Then when a craving strikes you can pull out one bite size bar and enjoy that rather than downing an entire king size bar!

Drink enough H2O. If you talk to anyone who has lost weight and kept it off I can guarantee that they do one thing--drink at least 8 glasses of water a day. Water helps support your metabolism, aids in removing fat from the body and can help cravings and it is just so good for your body and your body needs it! Often times when you feel hungry and it is not a mealtime you really are just dehydrated. Try drinking an entire glass of water and wait ten minutes. If you still feel hungry, go ahead with a healthy snack, but chances are you won't feel hungry anymore.

Get support. Whether it is a friend, family member or an online support group, having a support system is critical. Someone to ask how you are doing and be your own personal cheerleader to encourage you will help more than you can even imagine.

Keep challengingg yourself. Even if you have already reached your goal weight, never stop setting smart goals. It can be adding more weight to your strength training routine, walking or running a little faster, eating more fruits and vegetables or steering clearing of seconds on dinner and dessert. Setting big and small goals will keep you focused and challenged. And make sure to reward yourself (go see a movie, get a pedicure, enjoy a massage, buy new workout clothes) with good stuff when you reach your goals!

Switch things up. Every month try something new. A new exercise class, a change in your workout, a different recipe or food, changing things will keep it fun. Let's be honest, no one likes the same workout or meal day after day after day.

Remind yourself. Take a photo of yourself at your heaviest and keep it somewhere you can see it. You don't need to look at it every single day but look at if every once in a while to remind yourself of where you were and how far you have come.

Track your weight. It can be helpful to track your weight but you have to remember that muscle weighs more than fat. So as you are building up muscle and losing those pounds of fat you may see the number on the scale not changing yet your clothes will start to get looser and your body will start to feel more firm. Whether it is the scale, measuring body fat, making sure you can fit in a certain pair of jeans or using a measuring tape, track your size regularly.

Embrace the lifestyle. After a few weeks of eating better and working out you will notice that you feel better! You will have more energy and just feel great. Losing weight isn't about restricting yourself, it is about improving your life. Stay positive and embrace those healthy choices you are making every day. You made the choice to be healthy and happy so enjoy it!

Good luck, you can do it. I know it is hard but it is SO worth it!

Some info taken from sparkpeople.com

Pineapple Chicken Kabob Packets

I love kabobs! There is something so great about the flavor when you grill up meat and veggies and fruit next to each other. And I love eating them if someone else makes them because I hate taking the time to put everything on skewers.  Try making these packets, you still get all the great flavor and actually probably more flavor but wrapping them up in packets and throwing them on the grill. This way you could even make them while camping and throw them in the coals in your fire pit. Give them a try, the options of meat, veggies. fruit and seasonings are endless. It would be fun to have your table full of dishes of all the ingredients chopped up and let everyone put together their own combination!

Pineapple Chicken Kabob Packets
Prep time: 20 minutes
Total time: 40 minutes
Serves 4

1/3 cup pineapple preserves
2 T brown sugar
1 T soy sauce
1/4 tsp crushed red pepper flakes
4 boneless, skinless chicken breasts cut into 2-inch cubes (1 pound)
1 medium red bell pepper cut into 1 1/2 inch cubes
1 medium green bell pepper cut into 1 1/2 inch cubes
1 cup pineapple chunks
1 onion cut into 1 inch chunks
1/4 tsp salt

Heat gas or charcoal grill. In a small bowl stir together pineapple preserves, brown sugar, soy sauce and red pepper flakes.

Cut 4 (24X12 inch) sheets of heavy duty aluminum foil. Divide chicken, peppers, pineapple, onion and preserve mixture between the 4 foil sheets. Sprinkle with salt. Bring up 2 sides of the foil so that the edges meet and seal edges making a tight 1/2 inch fold; fold again allowing for heat circulation and expansion. Fold other edges to seal.

Place packets on grill over medium heat. Cover grill and cook for 6 minutes. Use thongs and flip packets over being careful not to puncture foil. Cook 10 to 12 minutes longer until chicken is no longer pink and veggies are tender crisp.

Summertime is Grilling Time!!

It is July and summer is in full swing. It is hot and you don't want to be turning on your oven and heating up your house. Take advantage of these nice summer nights and use your grill! The grill is great for so many different foods and whether you are just grilling up dinner for your family or you are having a BBQ with the neighbors there are some great tips you can use to keep your food tasting delicious but making it a little healthier for everyone!

Unbeef the burgers. Reduce the amount of some of the meat in your burgers and you will spare yourself some of the fat without noticing a difference. A good rule to follow is to reduce the meat by and eighth. Finely chop and saute zucchini, onions, peppers, shredded carrots and blend them into the patties. Or you can go completely vegetarian and grill up a portobello mushroom. The mushroom has a texture that is very similar to steak and it tastes great with all of your normal burger condiments.

Check the oil. You can reduce the fat in your marinades by swapping it out for mild fruit or vegetable juices, canned broth or plain yogurt. You will want to leave in 1 tablespoon of the oil though to help the meat to not stick to the grill.

Get game. Instead of the traditional ground beef, turkey or chicken burgers, get some game meat. They contain less fat than commercially produced steaks. Good things to look for are venison chops, buffalo burgers and elk steak.

Trim Chicken. While you are grilling the chicken, leave the skin on to retain the moisture in the breast but then remove it before you serve it. This will reduce the number of calories and fat that you consume.

Be brave and experiment, you never know what you mind end up loving!

Mediterranean Tuna Salad

This is a really quick and easy recipe that is perfect for one person but can easily be doubled for two.  If the tuna or sun-dried tomatoes are refrigerated, let them sit on the counter for about 10 minutes before you make this recipe to let the olive oil liquify again.

1 5-oz can albacore tune (the recipe calls for tuna packed in olive oil but for an even healthier meal go for tuna packed in water)
2 sun-dried tomatoes in olive oil, chopped
2 T chopped canned artichoke hearts
1 1/2 T chopped fresh basil leaves
Juice of 1/2 lemon (or more if desired)
1/4 tsp garlic powder
1/2 tsp lemon zest
Salt and pepper to taste
1 cup salad greens

Place tuna in a bowl and break it into chunks. Add in the sun-dried tomatoes, artichoke hearts, basil, lemon juice, garlic powder and lemon zest and mix well. Season to taste with salt, pepper, and additional lemon juice. Arrange salad greens on a plate and top with tuna mixture.

A great alternative would be to use lettuce leaves and scoop tuna mixture onto a couple of leaves and eat as lettuce wraps.

Per serving: 262 cal, 34g protein, 12g total fat

What Is In Season In July

July is time for barbeques and pool parties.  Try incorporating lots of these items into salads and snacks to keep you cool while you are out enjoying the warm weather!

Apricots
Blueberries
Cantaloupes
Cherries
Corn
Crenshaw melons
Cucumbers
Green beans
Figs
Nectarines
Peaches
Plums
Strawberries
Tomatoes
Watermelons
Yellow squash
Zucchini