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April, 2011:

Why Setting a Goal of Losing 10 Pounds May Be Ticket To Success

Part of my over twenty years of living and now working in nutrition has been learning through reading and sharing that information with my clients. My emphasis is on weight-loss and working with personal trainers with the eating properly part of the “eat right and exercise equation”.


There are studies that were conducted at the University of Pennsylvania School of Medicine. They have shown that obese men and women who set a more modest goal of losing just 5%–10% of their body weight are more likely to succeed than those who set more extreme goals. This is an important study because by starting off with a more modest and achievable goal such as losing 10 LBS, one’s success rate goes up significantly.

Through my articles, I am going to share one book at a time. The book that I am reading currently and want to share is Just 10 LBS Easy Steps to Weighing What You Want (Finally) by Brad Lamm, Founder of Change Institute. The Foreward is  written by MEHMET OZ, M.D. from the Dr. Oz television show.

The introduction covers Brad’s life from growing up and witnessing  unhealthy diets and unhealthy relationships with food to his own personal battles and journey through addition including additions with food and his battles with eating disorders as well.

He paints a story of how if most people were given three wishes, one would be to be thinner. I found that interesting and as I think even about the top two resolutions each year, one is always to lose weight and be healthier. That’s pretty amazing that most people want this but currently we are in an obesity epidemic with 61% of America being over-weight.

Brad sets the stage in describing what this book can do for us and how the chapters are outlined. It all of course goes back to one thing and that is one decision, the “all bridges burned  commitment to change”, and the action steps taken to make that change with no turning back.

These 10 Steps Are Sure To Help In Your Weight-Loss Success*

Step 1: Live the Love-Centered Diet

Step 2: Start a Moving Meditation


Step 3: Develop a Daily Practice

Step 4: Appreciate Your Body

Step 5: Love Yourself Thin

Step 6: Maintain Loving Connections

Step7: Eliminate Excuses

Step 8: Examine Your Battleground Beliefs

Step 9: Connect with Higher-Source Thinking

Step 10: Pay It Forward

These are easy steps and I’ll share more with Brad and how he explains them. He recommends getting a journal and his book and journal are available at Just10Diet.com or Amazon.

*Purchase JUST 10 LBS by Brad Lamm to read complete book and to help with your personal success.

You may have a hidden danger in the center of your life?

Do you have danger in your life? If you have belly fat, you may!  When you have belly fat, it is a sign that your vital organs may be also surrounded with fat. What does this mean? This type of fat is also known as visceral fat and is considered the most dangerous kind of fat.

It is linked to many serious health problems, including high blood pressure, high cholesterol, high triglycerides, and can put you in a higher risk category for diabetes, heart disease, stroke risk and several types of cancer.

There are also financial implications of higher life insurance premiums, health care cost, and cost of missed days of work.

Here’s the biggest danger of all! You life may be shortened, which means less time with those that you love most!

Did you know the #1 thing that people on their death bed wish that had?

More time…more time with loved ones, to live out their legacy, to make a difference, to finish their “bucket list”, to live their life to their fullest!

A decision that you make today can change the outcome of your life forever. Think about it!

There are three ways that you can change this destiny if you have belly fat now!

Make the Decision“A real decision is measured by the fact that you’ve taken a new action. If there’s no action, you haven’t truly decided.”-Tony Robbins

Work with a Weight Loss Coach!
“If you want to be successful, find someone who has achieved the results you want and copy what they do and you’ll achieve the same results”-Tony Robbins

Chose a natural and scientifically sound program that produces lasting results!
“If you do want you’ve always done, you’ll get what you’ve always gotten.”-Tony Robbins

Kissing is a form of exercise!

Burn it up at home! Many people still love the gym and with the nice weather here, are spending more time outdoors and are able to walk, bike, and find ways to exercise at home. There is of course the cost savings of doing that as well. I personally love mixing it up! I enjoy working out a gym. There’s the energy, social interaction, and accountability that comes along with that.

I recommend to my clients to work out with a personal trainer and a weight-loss coach as well. When working with a coach of any type, your success rate goes up to 91%. Personal Trainers also will work with your budget so even once a week or whatever works for you is good because that design a plan based around your personal goals.

Working with a Health Coach or Weight Loss Coach is very beneficial as well. A good Coach will provide a consultation, sometime for Free and some will waive their hourly or package coaching services if you are on a Weight-Loss System . This can result in savings sometimes of thousands a year.

A Weight-Loss Coach will provide the accountability and structure and advice that will ensure your success.

I also love having some great ways to burns those additional calories through the day. Here’s some of the top ways to burn around the house! I even included some “fun” ways!

  1. Shopping                    325 calories/30 minutes
  2. Yard Work                   555 calories/30 minutes
  3. Housecleaning          864 calories/30 minutes
  4. Laundry                        150 calories/30 minutes
  5. Kissing                         150 calories/30 minutes

So even our daily activities can all contribute to health and weight-loss.

If you want to exercise at home, remember to warm up and cool down. Sit-ups are great for core work,  push-ups, running up and down stairs and remember to walk 10,000 steps a day.

If you are not sure how how many steps you are walking a day, buy a simple pedometer to track your progress.

5 tricks to a flat tummy without sit-ups!

The main reasons for excess belly fat is lack of exercise, diet which includes food flavorings as well, and years of improper dieting. So what is your next step in finally getting rid of the belly fat? If you are looking for the 8-pack abs, you will need to do the sit-ups, but if you just want to drop the fat and establish a “less mushy” waistline, there are a few key things that you can do to get rid of the “mush.”

Cortisol is a stress hormone and is linked to excess belly fat, otherwise know as visceral fat. When there is excess cortisol in your body, you will store excess body fat in your abdominal area. By using a supplement that is natural helps you in times of high stress, your body won’t need to store the excess.

When wanting to reduce abdominal fat or that “mush” , reducing salt will lower the water retention in that area and your waistline will become smaller. Salt or sodium is hidden in all sorts of foods. By watching labels, cutting down on eating out, and eating as much raw, organic food as possible, your salt consumption will go down and so will your waistline.

Cruciferous vegetables are vegetables that contain phytochemicals,vitamins and minerals, and fiber that are important to your health. They are also known for their properties to specifically reduce belly fat. These vegetables belong to the cabbage family… such as…broccoli, cauliflower, brussels sprouts, kale, cabbage, and bok choy.

Starting your day off with a healthy breakfast will reduce cravings, give you energy and help in your weight-loss. My favorite is a protein shake . For one it loads you up with the nutrition that you need and aids you in your weight loss. Be certain that it is natural and contains the right amount of Leucine. Leucine will assist in preserving those precious muscles and allow the fat to be lost.

Drink water! There are many benefits as you know in drinking water because we are primarily made of water. Specifically in our abdominal area, it will prevent water retention and as we are losing weight, we need that water to flush the fat from our bodies. Along with this, make sure is is purified water, preferably add electrolyte and pH drops. Un purified water may contain chemicals which can contribute to the storage of more belly and body fat. By alkalizing your water with pH drops, you’ll enhance your weight-loss and improve your health.

By doing these five items, you can say goodbye to that stubborn, unattractive, unhealthy belly fat.