How Io did it

Hi Judy!

Thanks for your supportive replies! About the strength training, the answer is yes. My first goal was to not miss a workout for a year. This meant working out at least 3 times a week for an hour but usually it was 4 or 5 times a week.. I only lost about ten pounds. I did some functional fitness classes, spinning, a jump rope class. I made no excuses. If I had an injury, I found an alternative workout. I did miss two weeks when I had the flu. After I met that goal, I started counting calories. The pounds just melted off. I lost 30 pounds in matter of a few months. I think it was because of the muscle, my body was really ready to shed the weight. But it shows that weight is not lost in the gym, it is mostly what you eat.

It must be really hard with a special needs child. I didn't do all of this until my children were grown. I really like fitness blender, (Google it). They have hundreds of workouts for free! And they are all different lengths. I wish you the very best luck!

By the way, I now continue with the functional fitness classes but also do crossfit.

Many people ask me how I lost weight. It was a combination of things, but when it came down to it, it was calories in, and calories out. Studies show that the part of the brain for someone else is activated when we think of our future self. You have to start loving your future self. Below is what worked for me. :

1. Exercise one hour a day, 5 days a week. Many people do not want to do this, but would you rather be fat? Just do it. I would pack my gym bag for a whole week and throw it in my car. Then I do not have an excuse for not working out.

2. Join a gym that is fun and encouraging. If the instructor does not know your name by the third time you go, try a different class. There are people in my classes that are morbidly obese. Everyone is so impressed that they are trying. They will notice your progress and make you feel good about yourself.

3. Weigh yourself everyday. I know many say not to, but it keeps you living in reality.

4. Stop making excuses for yourself. You are too good for that.

5. Develop a mantra to use when working out. Mine is, "I don't quit when I am tired, I quit when I am done." I say it over and over when it gets hard.

6. Work up a dripping sweat. It won't kill you.

7. Eat a big breakfast. I find the more I eat in the morning the less hungry I am at night.

8. Have some secret weapons. Mine is almonds in the morning. They balance my blood sugar and keep me from getting hungry later in the day. Also, sucking on chew-able vitamin C every 20 minutes until my sugar cravings go away. Then there is chocolate Almond Milk. I heat it up and add marshmallows every night. It is only 200 calories.

9.. Go hungry if you have too. Many people all over the world are more hungry than you. Suck it up.

10. Calories are like money. When your out your done.

11. Get rid of old clothes as soon as they don't fit and buy new ones that fit, even if they are from a resale shop or good will.

!2. Avoid trigger foods. My triggers are chewy candy, chocolate, and good brownies. I just can not have them because I can not stop.

13. Give up fast food. Just say, "I don't eat that" instead of, "I can't have that"

14. Make yourself a deal- you can eat whatever you want, you just have to log everything. It forces you to live in reality.

15. When you are tempted, say, "I would rather be a size 8 ( or what ever you want to be) than eat that."

!6. Believe you can change, just like that.

17. I have a 2/3s rule. Never eat more that 2/3s of what you have on your plate, especially if it is not within your diet. Worried about wasting good food? Again, would you rather be fat than throw away some extra food?

18. Never give up. It took me ten years to figure out what would work.

19. Don't be afraid to eat back your exercise calories.

20. Know your BMI and set a goal based on that. Mine was to have a BMI of 24, which is in the healthy range. Knowing you BMI also keeps you living in reality.

21. Stop eating when you are no longer hungry, not when you are full.

These are just my tricks that worked for me. what works for you?

By the way, I am 52 years old and through menopause. .