Real Motivation: You Already Know What To Do

This article is part of our Real Motivation series.  These articles give it to you straight–without the candy coating.  If you prefer gentle encouragement and support, you may want to skip this post.  But read on if you don’t mind the cold, hard truth.

According to a recent survey reported by MSNBC.com, many Americans know exactly what they should be doing to live a healthy lifestyle.

But most of us aren’t doing it.

For example, MSNBC.com reports that the majority of Americans believe breakfast is an important meal.  But less than half of us actually eat breakfast in the morning.  Moreover, most Americans know that certain "functional" foods could improve their health.  But, again, less than half actually eat those foods.

To summarize:

Almost all of us know that we should eat breakfast and choose healthier foods.

But most of us don’t do it!

So what’s the cause of the disparity?

Whenever we have to face the difference between what we should do and what we actually do, we usually come up with an excuse, such as…

•    I don’t have time.
•    It’s too much effort.
•    I’m too busy.
•    I forget.
•    It’s expensive/difficult/troublesome to eat healthy.
•    My kids wanted fast food.
•    My boss asked me to come in early.
•    My boss asked me to stay late.
•    My spouse doesn’t eat healthy, and it’s easier to do what he/she wants.
•    Healthy foods don’t taste good.
•    Healthy foods take too long to make.
•    Mornings are hectic in my house.
•    I’m trying to support small business by buying doughnuts from the local deli.

Well, no one is going to cook healthy foods for you.  No one’s going to make you sit down to a wholesome breakfast before school or work.  No one’s going to give you extra hours in your day.

You have to take responsibility for your health.  You have to find the time and make the effort.  You have to decide if your health is worth the extra five minutes it takes to make oatmeal. 

What do you think?  Are you worth it?

Real Motivation: Weight Loss Success Stories

This article is part of our Real Motivation series.  These articles give it to you straight–without the candy coating.  If you prefer gentle encouragement and support, you may want to skip this post.  But read on if you don’t mind the cold, hard truth.

It’s easy to say "I can’t do it."

It’s easy to give up.

It’s easy to say "It’s impossible."

But it IS possible.  You CAN do it… as long as you DON’T give up!

To prove it, here are some real-life success stories:

•    Markie Crossman lost 75 pounds with TOPS.  She dropped from a size 18 to a size 10!  Link at WashingtonPost.com 

•    Together this couple–Martin Lilienthal Jr. and Elizabeth Cullen–lost more than 200 pounds!  They did it by simply becoming more active and modifying their diets.  Link at USAToday.com 

•    Heather M. lost 85 pounds with Jenny Craig.  She made healthy foods and exercise a part of her life. Link at JennyCraig.com 

•    Nancy lost 44 pounds through Weight Watchers–and she’s still losing!  Link at WeightWatchers.com 

•    Kyra Wilson lost 70 pounds with Body for Life.  In the first 12 weeks she lost 22 inches!  Link at iVillage.com 

•    Dan went from 312 pounds to 184 pounds with weight training and a proper diet.  Link at MSN.com 

What’s did these people all have in common?  They were dedicated to the path of weight loss, and they had a desire to succeed.

So just find your reason for health and stay focused on the tasks you must accomplish.  It became a reality for these people, and it can be a reality for you, too.

What one man can do, another can do! [From the movie The Edge]

Real Motivation: People Who Look Thin May Still Be Fat

This article is part of our Real Motivation series.  These articles give it to you straight–without the candy coating.  If you prefer gentle encouragement and support, you may want to skip this post.  But read on if you don’t mind the cold, hard truth.

Think the only reason to lose weight is so you look great on the beach?  Think again!  Even skinny people may actually be fat on the inside, according to a recent AP News article.

That size 2 girl you pass on the street could actually have a layer of fat around her organs, and experts say this type of "internal" fat is just as dangerous to your health as the blubber that hangs on your thighs.  In fact, skinny people who are fat on the inside could actually have almost as much fat as an obese person–it’s just not visible.

Are any of these your reasons for losing weight?

•    To look thinner
•    To fit into a certain size of clothing
•    To be more attractive

There’s nothing wrong with having a desire to improve your appearance.  But losing weight doesn’t necessarily mean you’re getting healthier.  In fact, you can drop pounds and still have just as much "internal" fat, especially if you lose weight through diet alone.

A better idea is to approach weight loss as a way of boosting your health.  Dropping extra pounds with a nutritious diet and sensible exercise program not only improves your appearance, but it also…

•    Decreases your risk of heart disease and stroke
•    Reduces your odds of developing diabetes
•    Lowers your chances of being diagnosed with some cancers
•    Helps manage your blood pressure and cholesterol
•    Improves your cardiac functioning and aerobic capacity
•    Builds muscle and improves flexibility
•    Extends your lifespan and enriches your quality of life

So eat nutritious food, count your calories and watch your portions.  But remember to get regular exercise–both aerobic and strength-training, too.  You’ll burn more calories, you’ll improve your health, and you’ll help melt away all that unhealthy "internal" fat, too.

Real Motivation: Diet Pills Don’t Work

This article is part of our Real Motivation series.  These articles give it to you straight–without the candy coating.  If you prefer gentle encouragement and support, you may want to skip this post.  But read on if you don’t mind the cold, hard truth.

Many of us have hoped, wished and prayed for that miracle pill.  The little magic bullet that will melt away fat without any work or effort on our part.  We want to be slim and trim, but we also want to eat whatever we want and never step foot in a gym.

According to a recent NY Times article, we spend $1.3 billion a year on weight loss supplements.

And here’s the cold, hard truth:  Those supplements don’t work.

They offer empty promises and falsehoods that are designed to raise your hopes and open your wallet.

Here are the facts:

•    These dietary "supplements" rarely undergo any type of testing–and any testing that’s done is neither rigorous nor scientific.

•    These weight loss "pills" are not regulated by the FDA.  In fact, often no official authority investigates these pills until people have been hurt by them.

•    "Before and After" photos designed to show amazing results are frequently doctored, either digitally or with lights, costume and other tricks of the trade.  See this article where there’s a dramatic "before and after" difference–but both the photos were taken on the same day. 

When the media publishes information with dramatic headlines–like "Green tea burns calories"–we all jump on the herbal bandwagon, loading up our shopping bags with green tea leaves, green tea pills and even green tea soap.

But green tea isn’t a miracle fat burner… and neither are the supplements you see advertised in magazines or infomercials.

Give up the idea that there’s a weight loss pill that burns fat, boosts your metabolism and gives you six pack abs.

The truth is this: The only magic formula for weight loss is a healthy diet and regular physical activity.

Real Motivation: Diets Don’t Work!

This article is part of our Real Motivation series.  These articles give it to you straight–without the candy coating.  If you prefer gentle encouragement and support, you may want to skip this post.  But read on if you don’t mind the cold, hard truth.

Think dieting is the best way to lose weight?

Well, it is if you want to regain all that weight–plus more–in the future.

A recent study reported by Reuters Health found that people who lose weight through dieting usually end up regaining weight within five years.

Diets make you feel deprived.  The word alone–DIE plus t–conjures images of naked celery sticks and meager portions.  No one wants to diet forever.  And no one ever does.

So what’s the real secret to weight loss success?  You need to make a total lifestyle change.

Unfortunately, this isn’t easy for most people.  We tend to get stuck in a "diet" or "no diet" mentality.

The next time you approach your weight loss with "diet" thoughts, try to switch to "lifestyle" thoughts.  Force yourself to rethink your approach to food and exercise even if you have to give yourself a mental slap almost every minute of the day.

Here are a few suggestions to get you started:

Instead of… This food is bad.
Try… Food is not bad or evil.  It is simply healthy or unhealthy.

Instead of… I can’t have this.
Try… I can have anything I want.  But I choose NOT to have this.

Instead of… I blew my diet.  I might as well eat everything in sight tonight.
Try… My lifestyle allows for small indulgences.  I’ll enjoy this now and then return to my healthy choices for my next meal.

Instead of… I don’t want to exercise.
Try… I am exercising whenever I get up from my desk, play with the kids or walk the dog–and I enjoy it!

Instead of… I want my diet to be perfect today.
Try… I want to eat foods that will fuel my body and help improve my health.

Instead of… I don’t have enough willpower to say "no" to food.
Try… Food is necessary for life.  I will say "yes" to foods that are healthy.

Real Motivation: Slow And Steady Wins The Weight Loss Race

This article is part of our Real Motivation series.  These articles
give it to you straight–without the candy coating.  If you prefer
gentle encouragement and support, you may want to skip this post.  But
read on if you don’t mind the cold, hard truth.

Think New Year’s is the biggest time for weight loss resolutions?  A recent MSNBC.com article reported that the month of March is actually the peak season for diets and fitness programs.

Summer means more exposed skin–smaller tee-shirts, shorts, mini-skirts and swimsuits.  Many people jump on the diet bandwagon in March, hoping to shed a few pounds before it’s time to strut along the beach during summer vacation.  Unfortunately, since hot weather is only a few weeks away, March dieters sometimes rely on super-strict diets, fad plans and extreme exercise to melt away the fat.

Even if this type of program results in weight loss, most people will gain it all back–plus some extra–in a short period of time.

So if you’re looking to trim down for the summer months, DO NOT:

•    Go on a "juice diet"
•    Fast for days at a time
•    Eliminate entire food groups from your diet
•    Exercise every day for hours at a time
•    Skip meals
•    Eat only lettuce, carrots and cucumber
•    Survive only on soup with the word "cabbage" in the title
•    Drink strange concoctions made with maple syrup and lemon juice

These habits might make you thin, but you’ll sacrifice your health in the process.  As a result, you may feel tired, anxious and irritable–and you may even weaken your immune system!

Forget the fads!  Weight loss isn’t about speed.  If you want to lose weight quickly and successfully, you’re out of luck.  Quick weight loss almost always leads to quick weight re-gain.

Instead, lose weight–and keep it off!–the smart way with these sensible tips:

Control portion sizes:  This means eating actual single servings.  Portions of proteins should be about the size of your palm.  Portions of carbohydrates should equal to the size of your fist.  Have unlimited veggies, and choose moderate amounts of good fats.

Choose whole foods instead of processed/packaged junk:  If it comes in a box, don’t eat it!  The food you eat should be as close to nature as possible.  Apples, oranges, green beans, sweet potatoes, carrots, cucumbers, cabbage and spinach look the same in the garden and the supermarket.  Eat clean, wholesome foods that haven’t been modified in a factory, and you’re almost guaranteed to eat fewer calories.

Engage in moderate exercise:  Do a minimum of 30 minutes of cardio five or six days a week.  Do a minimum of 40 minutes of strength training each week, too!  Remember to take at least one full day of rest each week.  And if you really want to torch calories, increase the intensity at which you do your cardio.  But remember to listen to your body and never push it too hard.  If you try to do too much too soon, you’ll only get burned out (and possibly injured).

Sounds like a basic recipe for weight loss, doesn’t it?  Eat healthy, moderate portions and get some exercise.  It may not be as glamorous as drinking maple syrup and lemonade, but it’s the absolute best way to lose weight.

For most people, this formula leads to a weight loss of about one pound a week.  Start now, and you can be 10 pounds lighter by mid-June.

Now that’s a plan worth trying!

Real Motivation: Back To Basics

This article is part of our Real Motivation series.  These articles give it to you straight–without the candy coating.  If you prefer gentle encouragement and support, you may want to skip this post.  But read on if you don’t mind the cold, hard truth.

USAToday.com recently ran a series of real life weight loss success stories, including one about Cameron Hamblin, a 36-year-old mother of three.  She lost a total of 94 pounds in about 18 months.

How did she do it?

She didn’t do it through fad diets, colon cleansings, juice fasts or extreme exercise.  She didn’t eat foods in special combinations or wear a metallic suit to "sweat off" the fat.

She did it the old-fashioned way: A healthy diet and exercise.

According to the USAToday.com article, Hamblin watches her calorie intake, serves up green veggies for dinner, and exercises six days each week.  She also keeps a food journal.

For many folks, this sounds too basic.  They want a quick fix.  A magic pill.  A special potion.

But the only surefire way to lose weight–and keep it off–is to eat a healthy diet and exercise regularly.  Follow this simple plan, and you’re guaranteed to drop some of those extra pounds:

Limit calories:  Your calorie intake depends on your age, weight, metabolism, activity level and other factors.  Find a calorie calculator online to determine the appropriate number of calories you should be eating each day.  Track your intake with a website like Fitday.com or in a basic pen-and-paper journal.

Make calories count:  Sure, you might be able to eat 1,800 calories each day and still lose weight.  But eating 1,800 calories worth of cupcakes is a bad idea!  Make calories count by eating plenty of vegetables, fruits, whole grains and lean proteins.

Exercise regularly:  Sporadic exercise will do very little to help you get fit and lose weight.  You must exercise on a regular basis if you want to drop the pounds for good.  Make a commitment to workout at least four days each week.  Rain or shine, force yourself to go for that walk, jump on the stationary bike or workout with that exercise DVD.  No excuses!

Stay focused:  A little taste here.  A nibble there.  And one or two skipped workouts.  If your motivation is drifting away, pull yourself back together!  A few slips can add up quickly, and before you know it you’ll be back to square one.  When you feel your resolve start to slip, refocus your commitment in any way you can.

There’s nothing exciting about "diet and exercise" as the road to weight loss.  It doesn’t offer a quick fix, an exciting plan or a fancy name.  But staying committed to a healthy, calorie-controlled diet and a regular exercise program is the one surefire way to drop the weight and keep it off forever.

Real Motivation: Bust These Weight Loss Excuses

Here at RefrigeratorRaid.com, we try to take a supportive tone.  We know how difficult it can be to get started on the road to weight loss.  You’ll encounter lots of obstacles, like the ones noted in this WebMD.com article.  In general, we tend to believe that encouraging weight loss–rather than discouraging weight gain–is the right approach.  People tend to respond best to praise and a positive tone.

However, there are some folks who need a little bit of tough love.  Some people are motivated by a drill sergeant approach.  Others may need to hear the cold, hard truth when they hit a rough patch in their weight loss journey.

So we’re beginning a new "tough love" Real Motivation series of articles.  Every once in a while we’ll post a Real Motivation article for folks who prefer this style of advice.  If you’d rather get gentle support and encouragement, you may want to skip over these posts.  But if you don’t mind the brutal truth, we suggest you occasionally check out our Real Motivation series.

This feature, our first Real Motivation article, will focus on weight loss excuses.  We all make excuses, whether it’s for avoiding exercise or indulging in chocolate cake.  Here are three common ones, and our Real Motivation advice:

I’m too busy to exercise.
We all have the same amount of hours in the day.  Oprah finds time to exercise.  President Bush finds time to jog.  There are plenty of congressmen, mayors, singers, CEOs, physicians, stay-at-home moms, teachers, lawyers and secretaries that find time to workout every day.  If they can do it, so can you.  Odds are you spend at least 30 minutes a day–and probably more–watching TV, reading a book or surfing the Internet.  Is a rerun of Seinfeld really as important as your health?  Give up your TV time in exchange for a vigorous workout.

I deserve to treat myself to tasty foods.
After a hard day of work, you reach for a plate of cookies.  Don’t you deserve a special treat?  No, you don’t.  You don’t deserve sugar, refined flour and trans fats.  You don’t deserve extra calories and extra fat on your waistline.  What you really deserve is a healthy, trim body.  Stuffing your emotions (stress, loneliness, boredom, etc.) with food is only going to pack on the pounds.  Drop the cookie and find something else to soothe your feelings.

I don’t have the willpower (to exercise or diet).
Each and every day we do things that we don’t enjoy.  We go to work.  We suffer through a long commute.  We talk to our mother-in-law.  We change diapers.  We stand in line at the bank.  We make these choices because we’re responsible adults.  Well, taking care of your health is your responsibility, too.  And when you repeatedly skip workouts and eat junk, you’re shirking your responsibility to yourself.  Accept that your weight loss journey will not always be easy and fun.  Then gather up the will and determination that you use every day, and apply it toward your exercise and diet program.

Your life is in your hands.  You must take the initiative and find the discipline to overcome the obstacles you will face during your weight loss journey.  You can choose to fight or you can choose to quit.  But if you quit, your life will not change.  You will continue along the same path where you now stand–overweight or out-of-shape or unhappy.  If you really want to change, dig deep to find the determination you need to fulfill your life.