Welcome 2007!  
I would like to challenge those of you who want to lose a few pounds to take notice!  Our awesome group has a challenge, join our Pounds Or Pay (POP) or Maintain Or Pay (MOP). During the first session last spring, I was the Biggest Loser by losing 20 pounds during our 10-week session.  Since then, I have maintained the loss but not without much discipline.  I have often been asked how I did it, what tricks did I use?  I want to share my experience in the hopes that I inspire others to take the challenge to become a little healthier by setting and achieving your goal through developing new healthy habits and feeling better about yourself!   
 
It is NOT EASY!  I was often told, "Oh, you have such willpower!"  Well, I might have it sometimes, but not all the time.  It was the DECISION TO LOSE WEIGHT that did it for me.  After taking advice from friends, listening to Oprah’s trainer and Dr. Oz, listening to my marathon runner husband, reading, and listening to my body, I developed some tricks that worked for me.  I strongly suggest you find what works for YOU.  If you are struggling, try something new.  It takes 6 weeks to develop a new habit some say, so go easy on yourself but be strong.  You are stronger than you think!  There are many others in M&M that have lost weight by setting goals and reaching them.  They too can provide successful weight loss advice, so ask around.  There is also the health loop for ideas and support to reach your goals.  Join the POP and good luck!
  
Debbie's Top Ten Weight Loss Tips for the New Year!

10.  ROUTINELY EAT HEALTHY MEALS –
-  DON’T SKIP ON BREAKFAST (Mom’s always right, it IS the most important meal of the day) oatmeal with fruit and flaxseed meal is great or whole grain cereals with fruit.    
 -  EAT A BIG HEALTHY LUNCH – I’d eat a huge salad every day. It doesn’t have to be around noon either, can be later.  If I filled myself up here (put chicken or pink salmon – love those sealed pouches - in it or some type of protein), I’d be good for a very light dinner.  
-  GO EASY ON DINNER - chew gum while cooking to avoid temptation or brush your teeth.  Drinking coffee/milk will help hold off tempting bites.  I’ve read that spicy foods help in dieting.  If you like it, spice it up.  I put hot sauce on about everything.   If I was full from a late day lunch, I’d skip dinner and just drink milk/coffee – sometimes just eat an apple or no fat popcorn

9.  DO NOT EAT KIDS’ LEFTOVERS, I repeat, DO NOT EAT KIDS’ LEFTOVERS.  Throw any temptations in garbage disposal immediately, or if you hate to see steak go to waste, feed to the dog so someone eats it but not YOU.  

8.  STOP STRESS EATING – When you feel it coming on, stop, drink a glass of water, shove some gum in and breathe.  
 
7.  FIGHT SWEET CRAVINGS – That 4:00 sweet craving was almost too much for me.  I started shoving gum in when it hit.  I would drink a Diet Coke but that can increase sweet craving for some.  Drink a glass of water, chew gum, and say if I really want that sweet item, I can have it in 30 minutes.  Chances are you’ll get busy and forgot about it.  How about eating ½ of it in 30 minutes and ½ later?  When I did have dessert, I’d have it in a very small cup and use a tiny kid-size spoon, so I couldn’t eat that much.  I have to keep sweets in the house to a minimum, or I will be tempted.  
 
6. PORTION CONTROL – I heard the former model, Tyra Banks, once say that when she went to buffets, she would put very small portions on her plate, like a sample plate, and that way she was able to try the foods she liked and not feel deprived.  No seconds though!  I always try to leave some food on my plate.  You don’t need to have a clean plate.  If you really don’t like what you are eating, don’t eat it.  Throw away immediately.  I don’t eat frozen pizza anymore because I realized I really don’t like the taste.  I would cut things in ½ and eat some now and save the rest for later, just don’t put it on your plate.  I have also used pill holders with the days of the week on them for controlling my chocolate portions.  I’d fill with dark chocolate chips or dark chocolate tiny bars and limit myself to one serving a day from the pill holder.

5.  EAT AND DRINK HEALTHY FILLERS – For me, I drank more water, skim milk (a glass before each meal), coffee with Splenda sweetener (reg and decaf) and ate an apple before lunch and/or dinner.  Sometimes this filled me up and I ended up eating a late lunch at around 2 or 3. Therefore, I wasn’t hungry for dinner so I ate very little.   When I did get hungry later on, oh darn, it was past 7:30 pm, so I couldn’t eat.  
 
4.  MAKE A GOAL AND BE ACCOUNTALBE TO OTHERS - Join the POP, health loop, or just enlist spouse/friends to chat about your week.  Start with one goal, like 5 or 10% loss of weight, then when you reach that goal, make another one like to lose a few more lbs, exercise one more day a week or 15 minutes longer, etc.  Short attainable goals are great to keep you motivated.  
 
3.  GIVE YOURSELF A BREAK - It's alright to splurge now and then.  In fact, I did it once a week or so.  Even if you binge on chocolate, just tell yourself that you learned portion control and next time you will have a small taste of the food.  Tomorrow, I'll eat less and/or exercise more to make up for it.  It's okay! 
 
2.  NO EATING after 7:30 P.M.- (liquids are okay but watch for sugars) I have green decaf tea in the evening (antioxidants) with Splenda , and if I need a sweet treat – add honey.  Oprah’s trainer says not to eat 3 hrs before bed but I needed a routine set time so I couldn’t cheat. Brush your teeth to avoid eating too.  I’ve heard that when you get that hunger in the evening, that is a sign you will lose for the day.  If you feed the hunger, you will not lose for that day. To lose weight you will need to feel hungry!  Be strong!

#1.  COMMIT TO EXERCISING!!! No exceptions!  Ok, I am a little nuts here because I work out almost every day.  I know how hard it is, but for me, I let other stuff go so I can exercise, sweat, and be a better mommy because of it.  It is a stress reliever and challenge for me.  I try to increase my weights just a little, run a little faster or a little farther, etc. - small changes but always trying to challenge myself.  If you can't get away from your kids, have them join you.  Sometimes I do workout CDs at home and have all 3 of my kids exercising with me.  Even my 18-month old tries doing sit-ups and jumping jacks!  

I want to say that I never thought of myself as a runner but recently I did the Reindeer Run in town.  I ended up 3rd in my age group of 12 women.   A year ago, I NEVER imagined I would be able to do this.  I am a BIG FAN of Cathe Friedrich on Fit TV.  I alternate jogging and her weightlifting shows (I have them on disc) as my regular exercise routine.  I strongly suggest weights and cardio.  Find what works for you - walking with a stroller, yoga, running, dancing with the kids, whatever, just get moving and have fun!

BIG THANKS to Allison B. for putting together the POP/MOP and getting many of us started on a healthier and lighter life!  

Have a Healthy and Happy New Year!
Debbie M