Healthy

3 Easy Ways to Stop Overeating Now!

3 Ways to Stop Overeating Now

Do you want to stop overeating? Do you know why you overeat? Until you know why you do it, it’s going to be difficult to stop. I’ve found that most of us overeat because we’re feeding our emotions. I’m a recovering emotional eater and I eat a lot because I’m bored, stressed, anxious, or down on myself. It’s a vicious cycle that can be very difficult to break.

I use these 3 tips to stop overeating!

Drink More Water

Being thirsty is sometimes confused as being hungry. Our bodies are 60% water so we need a lot of it. Almost everyone I’ve talked to has an issue getting enough water. I get it – water is plain and boring but it’s a vital nutrient for our survival. If you’re having trouble drinking enough water because it’s plain, add some fruit to it. I love water infused with lemon, cucumber, mint, or strawberries.

The next time you’re feeling hungry, drink a tall glass of water first. You may be surprised to learn that you were just thirsty. I always feel famished when I get back from my walks in the morning. I’m between meals and it’s not time for a snack yet. I grab a bottle of water from the fridge and chug it down. More often than not, it does the trick.

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Eat Slower

The thought of leisurely eating a meal may make you a bit anxious; it did me at first. Who has time to sit down for a full 20 minutes and eat? It’s hard to sit down for 20 minutes and eat. But, that’s how long it takes for your stomach to signal your brain that you’re full. Try timing your meals for the next week and see what you learn. Eat your first meal normally to see how long it takes you and increase your time from there. I don’t suggest taking the full 20 minutes at once if you’re used to eating in 6 minutes. Just add a few minutes to each meal until you reach 20 minutes per meal.

That brings me to the hunger and fullness scales. You need to learn how you feel when you’re truly hungry and how you feel when you’re truly full. When I say full, I’m not talking about that stuffed feeling – that’s overfull.

Hunger Scale  Fullness Scale

Learning where you fall on these scales will help you make better choices about timing your meals. Try following these scales while increasing your meal time and you’ll notice a big difference.

Eat More Fiber & Protein

Fiber and protein are essential for weight loss and overall health. Generally, adult women need at least 25g of fiber and 46g of protein per day. If you’re into weight lifting or following a special diet, you dietary needs will be different so always check with your doctor about what your body needs. Fiber and protein both help to keep you full longer, which is what you’re looking for. Fiber also aids in your digestion, which increases your gut health. Protein is essential for your body to avoid muscle loss and weakening of the heart and respiratory system.

Examples of High Fiber Foods Examples of High Protein Foods
Broccoli Chicken breast
Apples Oats
Quinoa Greek yogurt
Brown rice Broccoli
Avocado Tuna

There you have it! These 3 easy ways to stop overeating will keep you on the path to good health. If you find you’re overeating due to stress or other emotions, I highly recommend keeping a mood journal to help you determine when you eat the most. This journal will also help you recognize the times when you’re more likely to overeat, what feelings make you overeat, and actually recognize your inner feelings. I wish you all the success in the world when it comes to conquering your hunger!

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This Morning Routine Helped Me Lose 100 Pounds

This Morning Routine Helped Me Lose 100 Pounds

I never used to be a morning person. I was the person who would always sleep through the alarm or hit snooze about a hundred times. But, I realized that if I wanted to reach my goals, changes had to be made. Not only did I change the way I ate and exercised, I also had to change my entire routine…from beginning to end. Because mornings were always the worst for me, I decided to start there. I learned very quickly that your morning routine sets the tone for your day so it’s best to have a good one. This is the routine I created, and followed, to help me lose 100 pounds.

5:00 AM – Rise and shine (yes, even during summer vacation). This is the time I enjoy my coffee, review all the notifications on my phone, let the dogs out, and sit in silence.

5:30 AM – Breakfast. I generally have the same thing for breakfast every day so there’s no planning required here. While breakfast is cooking, I unload the dishwasher, feed the pets, wipe down the kitchen counters, and review my Filofax for the day’s action items. I also start a load of laundry, if I didn’t set the machine to start automatically the night before.

6:00 AM – Morning hygiene routine. After breakfast, I brush my teeth, wash my face, apply moisturizer, and get dressed. Once I’m done with that, I put my breakfast dishes in the dishwasher and put the dogs out again. Since we’re no longer on summer vacation, I wake the kid up at 6 am so he can get ready for school.

6:30 AM – During summer vacation, this is the time I would leave the house on my walk. However, things are different now. During this time, the kid is either watching TV or playing Minecraft, so I use this time to review my Filofax, catch up on social media, get the laundry on the clothesline (or in the dryer), and just chill out.

7:00 AM – The kid goes out to wait for the bus. I’m still inside tidying up, putting the dogs in their kennels, putting my shoes on, etc.

7:15 AM – The kid is on the bus and I hit the streets for my walk. I don’t have a set duration or distance for my walks, but I do like to get 5+ miles. My main goal is to hit 10k steps before I head home.

8:45 AM – I’m usually home by this time and I make a protein shake (1 scoop of Quest chocolate milkshake protein powder and 2 c. unsweetened almond milk). I sit on the back porch with my shake and wait for the dogs to do their business.

9:00 AM – Time to hit the shower! It’s still been fairly warm and humid here and I sweat to beat all hell so a shower is very necessary.

9:15 AM – Work. I used to log on at 10 am but work has gotten really busy, which is awesome!

It all starts with your morning routine | Weight Loss | Health Coach

This is my daily morning routine during the week only. I don’t follow this morning routine on the weekends because, well, because it’s the freakin’ weekend! I try to incorporate exercise into family activities on the weekends so it benefits all of us. Now that it’s getting cooler, we’ll be able to take walks in the woods without fear of ticks and chiggers. I’m not picky about where I walk as long as I’m walking, but hubby prefers being in nature, which is cool with me.

It took me a little while to adjust to getting up at 5 am but now I’m up before the alarm. Yesterday and today, I started waking up at 5:30 am and I rolled over and went back to sleep. Bad idea because I’ve felt like crap because of it. It’s so funny now because I’m up before my husband, which only ever happened when the kids were babies. I’ve gone from not being a morning person to being a morning person in just a few months. I enjoy my quiet time in the morning; it gives me the time I need to reflect and prepare myself for the day ahead. If I can become a morning person, anyone can!

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New 30 Day Fitness Challenge Starts in 3 Days!

30 day fitness challenge starts october 1

If you follow me on Facebook or Instagram, you know this has been coming. The new 30 day fitness challenge is here and it starts Oct.1!

To get started, fill in the form below to get your copy of the challenge. I’ll also be sharing each day on Facebook and Instagram, just in case you don’t want to print or keep the copy handy; just be sure you’re following me so you know what day we’re on. 😉

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Tired of being overweight, tired, and in pain? Join my 30 day fitness challenge with me as your coach!

This fitness challenge only takes a few minutes per day and it can be done almost anywhere. For my advanced peoples, feel free to use weights to make it more challenging for you

What do you need to do?

All you need to do it participate each day. If you miss a day, you’re going to have to make it up because we don’t skip workouts around here. The most important thing for you to do is to have fun!

Sharing

Feel free to share your progress on social media. Don’t forget to tag me or use the hashtag #fitnesschallengewithbobbi so I can see all of your beautiful faces working hard! 🙂

Are you ready? Let’s do this!

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Exercising in the Morning Helps Curb Your Appetite All Day

Exercising in the Morning Helps Curb Your Appetite All Day

When you set out to lose weight, you can’t help but notice some things you never noticed before. At first, you may notice just how out of shape you really are, especially if you’re winded walking up the stairs or to the end of the driveway. Other things you’ll notice are more subtle. Hell, you might not notice them at all until you stop doing it. Here’s what I mean…

The more weight I lost, the more I noticed that morning exercise was better for me. Kinda ironic, if you think about it, because I was never a morning person. I was the one who would sleep through the alarm, or, if I did hear it, I’d hit snooze a hundred times before dragging myself out of bed. I noticed that exercising in the morning helped me increase my productivity and it always put me in a better mood. But, if I missed a morning workout, I noticed something I hadn’t realized before.

Morning exercise actually curbs my appetite all day! It’s not just me; there’s scientific evidence to support this. I’m not going to get into all of that because you’re not here to read another scientific article full of 50-syllable words. You’re here because I tell it like it is and here’s how it is…

We all have a hormone called ghrelin (kinda reminds you of “gremlin” doesn’t it?). This is the hormone that stimulates appetite. But, when you exercise in the morning, this evil hormone decreases and we experience an increase in peptide YY (I always say “ya-ya” in my head when I talk about this). Peptide YY is a hormone that suppresses our appetite. So, “gremlin” makes us eat and “ya-ya” keeps us satisfied. With me? Good.

So what have I actually noticed? My morning routine is basically the same stuff every single day. I head out for a 5+ mile walk after breakfast. I’ve missed a few walks here and there (it was raining or I was down with plantar fasciitis) and I started to notice that my breakfast wasn’t sticking with me as long as it normally does. At first, I thought it was because I was eating more overnight nights instead of my usual egg whites. So, I tested that thought. I was wrong!

On the days I haven’t walked, I’ve eaten, on average, 500 calories more than on the days I do walk. That’s another whole meal! I’ve also noticed that I snack more often during the day. I just can’t seem to get full.

You’re probably thinking that burning calories should make me want to eat more. I thought that, too, and had a really hard time wrapping my head around the fact that burning calories actually kept me from eating everything in sight. But, then I changed my thinking. It’s a built-in accountability system for me. Think about it – I walk and don’t eat a charge or I sit on my ass and eat everything in sight. Which one would you choose? Exactly!

Of course, everyone is different so this may not be the case for you. I encourage you to find out what works for your body and listen to it! Naturally, on days I lift, I tend to eat more because I have to for muscle recovery. Muscle burns more calories than fat, so the more muscle I build the higher my BMR gets. But, I get most of my calories from protein and complex carbs.

You always have to listen to your body. That’s the biggest part of any weight loss plan you follow. Your body knows exactly what it needs. Don’t think your mind knows better because it doesn’t. Always listen to your body…I can’t say that enough.

Part of listening to your body is moving it on a regular basis. It’s craving exercise and you may not even realize it. I’m hosting another 30 Day Fitness Challenge starting October 1. I’d love for you to join me! The details are coming soon and will be available here and on my Facebook page so be sure to keep an eye out. If you don’t want to miss it, sign up to receive my posts in your inbox and it’ll be delivered to you!

Is morning exercise an option for you?

Exercising in the Morning Helps Curb Your Appetite All Day

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What I Learned from my First Fitness Challenge

What I Learned from my First Fitness Challenge

A few months ago, I created my first 30 day fitness challenge in the hopes of changing up my exercise routine. I soured Pinterest for ideas and settled on one that included squats, push ups, and crunches. For whatever reason, I didn’t really pay attention to the numbers when I was typing up this challenge and was very surprised when I finally noticed that day 30 called for 200 squats and 100 crunches. How was I going to do that?!

Once I got over the amount of squats and crunches that were required on the last day of the challenge, I put it out of my mind. I started the challenge and did everything that was required each and every day. The first rest day was on day 5 and I was surprised that I wasn’t sore. My legs and abs weren’t sore at all, which left me wondering if this was really working.

By day 15, I was starting to see results. My legs were getting stronger and leaner and my butt was starting to be defined. I was so exited! This day called for 100 squats, 65 crunches, and 13 pushups. It was on this day that I realized that I could make it to the end. I was halfway there and already doing 100 squats!

When I hit day 26, I was starting to get really nervous about completing it. This day called for 175 squats and that number is very intimidating. I did have to stop for a second to rest but I tried to get at least 100 squats done before I stopped.

When day 30 came, I was seriously nervous. That negative self-talk wanted to start telling me that I couldn’t do it. But, I shut it down and got it done. I completed 200 squats, 100 crunches, and 40 pushups! To say I was proud of myself would be a gross understatement. I was over the moon!

That’s when I learned that weight loss and exercise is body over mind. It’s such a powerful realization for me, and, hopefully, for you, too. Your mind is always going to try to talk out of things. Why? Because there’s a part of our brain that just doesn’t like change. It gets scared and just wants to go back to the way things used to be. In the coaching biz, we refer to this part of the brain as the “critter brain”.

It’s skittish and scares very easily. And, let’s face it, change, of any kind, is scary. It’s this critter brain that often keeps us from making lasting changes. How many times have you started on a journey, done well for about 2 weeks, and then went right back to how things used to be? That’s all because you gave in to your critter brain. Ignoring your mind is very difficult to do and takes a lot of patience and self-assurance. But, it’s so important that you tell it to shut up and keep going on your journey.

There’s a new challenge starting October 1 and I’d love for you to join me. Working together is a great way to hold yourself accountable and get the support and motivation you need to keep going. The details will be in my next blog post so stay tuned!

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How Clearing Clutter Helps with Weight Loss

How Clearing Clutter Helps with Weight Loss

It’s so easy to let things get out of hand around the house. Shoes here, a jacket there, all because you’re busy being a working parent or spending time with your kids. Guess what? That’s OK! We don’t all always pick up after ourselves every single time. But, when your surfaces are piled high with you-don’t-know-what you start experiencing negative health effects. This isn’t just physical clutter; mental clutter counts, too! How does clearing clutter help with weight loss?

Clutter Holds You Back

Clutter has this innate ability to keep you stuck where you are. It physically holds you back and keeps maintaining the status quo. It’s stifling; it smothers you and drains your energy. You already know this. How many times have you cleaned your room or a room in your house and felt SO much better afterward? You actually feel lighter when you’re finished, right? I don’t know how many times I’ve stood in the middle of my living room just looking around at how clean it is. Of course, that doesn’t last long, but, for those brief moments, I feel amazing!

When you have a lot of clutter (I live with Fred Sanford so I know what I’m talking about), you feel overwhelmed and don’t know where to start. It’s easier to close the door, push it in a cabinet, or just ignore it all together. Before I took full control of my household, I would often walk through the door and automatically feel blah. I could be in the best mood ever, but, as soon as I walked in, I’d feel completely drained and unmotivated. I was overwhelmed with the amount of shit piled up everywhere.

Decluttering Teaches You Discipline

It’s not enough to spot clean – yes, that’s important – but those big, deep cleans are what getting rid of clutter is all about. Going through all of your crap teaches you discipline. How? Weight loss is all about taking one step at a time. Decluttering is the same principle. You can’t go from full on clutter to absolutely no clutter overnight…just like you can’t go from overweight to skinny overnight. You have to painstakingly handle each and every piece of stuff to determine if you need it, use, want it, or to toss it.

It’s been within the past few months that I’ve taken full control, I’ve followed a few rules, if you will, when it comes to hanging on to stuff. These rules come from a few different places, like David Allen’s book Getting Things Done.

  • If I haven’t touched it in more than 3 months, I think about whether or not I need it.
  • If I haven’t touched it in more than 6 months, I throw it away or donate it to charity.
  • When I think of something, I stop what I’m doing and write it down immediately.
  • If anything is considered a “maybe” (maybe I’ll use it, maybe I’ll follow through with that idea), I hang on to it for 4 weeks then re-evaluate. If I haven’t done anything with it by then, I probably won’t so I let it go.

It takes discipline to adopt a new way of doing things, such as keeping clutter at bay. This type of discipline is exactly what makes weight loss successful. Once you have developed this discipline, nothing will ever stop you from achieving your goals. How awesome is that?!

New House, New You

Your weight loss journey is all about making improvements to your habits and your health. Changing your habits is hard work – it’s the single hardest thing you’ll ever do in your life, in my opinion. If you’re going to change your habits, why not change them all the way around? Remember in math when you were taught to combine like terms? It’s basically the same thing with clutter and weight loss. Let go of what’s holding you back! Your clutter represents who you USED to be, not who you’re BECOMING.

The new you deserves to enjoy being at home, in a clean room, without stress or worry about having so much stuff to sort through. This new you also deserves to have a mind that’s free (well, as free as it can get) of random thoughts and ideas always floating around. Start writing all that stuff down onto different lists, such as Home, To Buy, Someday/Maybe, etc. Each of these lists serves the purpose of getting thoughts out of your head (you’ll forget them anyway) and onto paper for you to process later, when you can give your undivided attention to them.

Do you see how clutter is related to weight loss? It’s all about clearing out your mind, body, and environment to achieve your goals. I highly recommend reading David Allen’s book Getting Things Done: The Art of Stress-Free Productivity to help you get started. I firmly believe that weight loss is more of a mental game than a physical one. With that being said, it’s important that you prepare your mind for the journey you’re about to take and this includes learning to let go of the past.

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How Your Relationship with Time Impacts Your Health

How Your Relationship with Time Impacts Your Health

Have you ever thought about your relationship with time? That’s right – you have a relationship with time. Think about it for a minute; everything in your life revolves around time. You’re constantly scheduling things, running out of it, wish you had more or trying to stop it. You probably have a love/hate relationship with it; I sure do. If you don’t realize how your relationship with time impacts your health, it’s time to get educated.

Rushing Through Life

If you find yourself rushing more often than not, you’re actually negatively impacting your health. How? Well, if you’re always rushing, you’re probably not making healthy food choices. I bet you’re always reaching for quick and easy foods; in other words, junk. Am I right? You’re not leaving yourself a lot of room to make health choices if you’re always running around like a chicken with your head cut off. This is where meal planning comes into play. It helps you plan ahead so you’re better equipped to make healthy choices.

Rushing Through Meals

Rushing through your meals also has a negative impact on your health because you tend to eat more than you actually need. It takes 20 minutes for digestion to kick in and send the signal that you’re full. How fast do you eat? I bet you’ve never even timed a meal…I know I hadn’t done it before. But, I’ve noticed a huge difference in how much I eat, especially at dinner, when I time myself. If you time yourself and find that it only takes you 8-10 minutes to eat a meal, that’s ok. All you need to do is stretch it out a little longer the next time. Don’t try to go full on 20 minutes at once because it’ll drive you crazy. Ease into it and you’ll be amazed at what you learn.

Creating Added Stress

Cramming your days full of stuff creates more stress on your body. Added stress can often cause binge eating and it increases the production of cortisol. Increased stress and cortisol produce….wait for it….excess belly fat. This type of fat is harder to lose (trust me, I know) and may cause you to give up on your weight loss goals entirely. Ya know, that whole instant gratification thing. Your body doesn’t know the difference between being chased by a bear stress or work stress. To your body, all stress is created equal. What happens when you’re really stressed out? Digestion stops. Yep, you read that right. It stops. Think about it – your body isn’t worried about digesting your lunch when it thinks it needs to prepare to run from a bear. In reality, if you were face to face with a bear, you wouldn’t be worried about your lunch either.

Pitstop in Lazytown

How many times have you decided that you’re going to have a lazy day? Just veg out in front of the TV watching Netflix, munching on whatever you wanted to? It’s ok…we all have those days. But, it’s when you get stuck in that mode that it hurts your health. Snacking on junk can be somewhat cathartic but only in moderation. Sometimes it just feels good to eat a slice of cheesecake or whatever. Be sure to keep it moving, though. Don’t unpack and live in Lazytown. Stop in and visit on your way through but do not take up residence.

I bet you won’t look at time the same way again, will you? It’s time to sit back and take stock of all the happenings in your life to see where adjustments can be made. Don’t know where to start? Start by making a list of what a typical day looks like and see where you can trim the fat. Start keeping track of how long things take you so you can see if you’re being as productive as possible. Improving your relationship with time can improve your health and your entire life.

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