Stuck looking at the same 5lbs 50lbs or 100lbs? 3 Tips To Break the Cycle & Lose Weight

If you are sick of seeing the same weight on the scale I am going to share with you this week three ways to break the cycle and lose those unwanted pounds once and for all.

 Tip #1: Change it up!  You are probably doing the same thing week after week and getting the same results.  OK I know what I’m talking about.  I was stuck in the same nine pounds for a year and a half. Yes 18 months… and I was frustrated and angry with myself. 

This can be a way to sabotage yourself or even allow other to take control of how you manage your day and the ways you eat.

I though my eating was good and I was getting enough exercise. But guess what?  I was kidding myself.  By the time I realized that I was stuck in this vortex of 9 pounds – I just could not get back on track.  I tried this and that. My resolve stunk. And I frankly was sick and tired of eating the same foods day in and day out. Enough already! At some point you just get sick of yourself and I was there. Ready to make that “change“.  102 pounds slimmer I thank God every day I took the first step to getting my life and my health back.


and in this case…  CHANGE is SUCCESS & GOOD HEALTH

What do you change?  Well there are those of you who will do just about anything. And I mean anything.  Let’s not go overboard however; I’m talking about a jump start not surgery or diet pills. Let’s look at three areas that a little change can add up to lots of pounds shed.

  1. How you eat.
  2. Where you eat.
  3. What you eat.

How You Eat Is Important.

Do you eat slow or fast?  Studies show it takes our brain 20 minutes to know we are eating and full. I know from my past I could shovel in two or three times the amount of food by body needed in 20 minutes… By the time by brain caught up with my stomach, I felt stuffed – way over stuffed. By then I had conditioned myself to know that over stuffed feeling, and the only way I knew to stop eating was when I was miserably full. 

Start by: Setting your fork down between bites and chew your food. 

This will allow your brain to know when you’re full and all that chewing will help in your digestion.

Where You Eat Is Important.

Do you eat in the car, in front of the TV or standing up? Bad habits….these need to be changed – and right now!

Meals are not meant to be eaten in your car. That can be dangerous and not satisfying. Oh it get’s you by but it’s not quality and that’s what we are striving for with the changes that need to be made.

If you are hungry and need something to tie you over, I suggest keeping a few almonds in your car and a bottle of water OR a 110 calorie bar that contains no more than 13 grams (g) of carbohydrates and less than 3 sugars so your insulin doesn’t spike, and less then 4 g of total fat.  Bars should also have at a minimum 10 g of protein so you won’t get hungry right away.

If you’re eating and watching TV by the time the commercial comes along your meal is half done or finished and you miss the satisfaction of the meal.

Eating for most of us is more than nourishing our bodies.  We eat for just about every occasion and even make a few up along the way.  Look at what you’re putting in your mouth. Smell the aroma of your food. Allow your mouth to enjoy and identify the flavors.  If you driving, watching TV, or gulping food down standing at the kitchen sink so you can bolt out the door to work you’ve miss the experience. Most likely you wont feel satisfied and those food cravings will haunt your for hours if not all day. 

The best place to eat a meal is at the table. Set a place mat down and make it an enjoyable experience. Do this for all your meals. I even do this at work! Try it and slow down and enjoy your food.

What You Are Eating Is Critical… If you are going to drop those pounds you have to be mindful of what you are putting in your mouth and how much of it you’re eating.

 If you are reaching for high calorie, fat, sugar and sodium foods you are headed for obesity. But really that’s not your BIGGEST problem… pardon the pun.  You are headed for a heart attack; stroke, cancer, high blood pressure, diabetes and the list go on…

 TRUE OR FALSE? You are offered a slice of cheese pizza with all the toping which you gladly accept! You then order a DIET SODA to keep the calories down. Or worse a high sugar drink for lets say another 300 calories! TRUE OR FALSE? Does that sound like something you’d do?  Only you can answer this question.

I have lunch every Wednesday at a pizza parlor with a business group. It’s easy to pass on the pizza because; I CHOOSE HEALTH – not high fat foods. My desire to feel good is stronger than the allure of the pizza. If eating a quarter of a pizza every week is stronger than your desire to get healthy and lose weight then I’d ask you just how committed to your health are you?

To help in this situation before you even open the door of a restaurant know what you are going to order. Don’t get side tracked by looking at the menu and order first. 

When your grocery shopping have a list made up and stick to it. Keep away from those isles you are temped by. And don’t go hungry.  When the lady offers you a taste – thank her and pass. Those tastes add up and can throw you off track. 

Eat wisely and cut your portions by half. 

Eat smaller portions and more often to keep your blood sugars level and keep you from being hungry.

I will be posting Tip #2 and Tip #3 later this week so please come back for more insights into good health and losing those unwanted pounds once and for all!

Joyce Blonskij ~ I am FREE Health Coach to anyone who has dieted and failed and is ready to make a change.

E-mail me your questions, to get more information and your success stories at

Call me TODAY to get started on a healthy path:  (916) 812-2378

I’ve lost 102 pounds and gone from a size 24 to a size 8/10 and so can you!

Small Changes & New Habits = 102lbs Slimmer

Shopping — instead of just looking. After losing 100 pounds I can buy clothes off the rack now. I shopped for a new bathing suit.

On Vacation in Mexico — Shopping in Cabo December 2009 (new smaller bathing suit)

Did you know Cabo has a Harley Davidson store right next to Ruth Chris Steak House?  Yes – Cabo has it all from the funky little stores to the fancy designer stuff.  It’s all here.

In the mall just off the marina there is a bathing suit store. If you’ve been to Cabo you know the one I’m talking about.  Well as a former size 24 they were off limits to me. Oh I’d still go in and have a look, but they didn’t have anything that would fit my plus size body.  Well today was different. I went in to shop!

I am very happy to share with you my new 3 piece bathing suit!

Now shopping is actually getting fun!

The top is an 8 with an underwire built in, and the bottom is a 12.  A lot better than a 24!  I love the genie pants that match. (medium)

I bought a swim suit that before I could only dream of wearing.

When I got back to the resort after walking and shopping for half a day, I have to tell you… I hit the gym.  This is how I’m going to keep my weight in check and build some muscle mass.  The “old fat me” would have run down to the pool because it was still happy hour, and order up a couple of high calorie, sugary drinks before the bell rung.  The new me…would rather spend that hour happily working out.

I did just over 20 minutes on the treadmill doing an interval of: walk 3 minutes and then jog for 5 minutes, repeat this 3 times. Then I did light weight training for about 40 minutes.  This felt good knowing I am making the changes in my life that will promote good health, and keep my weight off for ever!

From Cabo San Lucas Mexico, Joyce Blonskij – Health Coach for Take Shape for Life and a client

Move More…and Eat More Often! I like this a lot better than the old saying Move More/Eat Less!

Move more… and eat less!  We’ve all heard this time and again. Well it’s sort of true. You do need to watch what you eat and reduce calories to lose weight. But the fact of the matter is, just cutting back on calories may hurt you by reducing your muscle mass, which is just the opposite of losing FAT!

The BETTER News is Move More and Eat More Often… Eating 6 or 7 small portion controlled healthy meals all through the day,  is a great way to get your body revved up while you’re: burning fat not muscle. You’ll be in a better mood which your co-workers and family will appreciate, and this will help to control your blood sugars!  Best of all, if you do it right – YOU WILL LOSE WEIGHT & GET HEALTHY!

Calories In v.s Energy Out

You’ve got to get moving in your day.

STOP fighting it.  Just make a decision to START. AND DO IT!

I’m not talking about running 30 miles your first day or this time next year.  I am suggesting a:

15 to 20 walk every day. Walk the neighborhood or a mall.

Taking the stairs.

Parking at the end of the lot instead of next to the door.

Take the kids or the dog to the park and play. (If you have a crazy cat like me… take the dog… and the cat will follow! 🙂

Stretching every day during TV commercials! That means getting out of the chair and touching your toes a couple of times an hour.

Bottom line is:  MOVE IT!

Start out easy… and work up to 30 minutes.

All you need is a pair of tennis shoes and a jacket.

Oh, don’t forget the dog.  He/she will thank you later!

Walk N Hike on Old Oak Ave Folsom with my boy

A 30 minute walk is a good way to get moving.

Don’t wait for January to roll around.

Start now!

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Take a first step and get moving… lose weight and feel great. Take Shape For Life