Melissa..... this ones for you

Here are the answers to your questions. I will try to be short and sweet.

The number one thing that has helped me lose weight was first off....using the Weight Watchers plan. It has helped me change the way I eat. You do not have to use a so called diet to lose the pounds though. It is a mind set change. I hate the thought of a DIET and most of us do. We start off pretty motivated but soon feel deprived so we find ourselves ingulfed in a serious binge of all the things we felt deprived of. (I remember the day I bought a whole pan of brownies and ate them till I couldn't eat no mo.) but that's a different story. Weight Watchers is what I know... so I did it. It is not a Diet to me. It taught me how to eat right and I have a different relationship with food than I did before. So healthy eating is key. You can exercise all you want but if you don't change your eating habits you will quit exercising and give up because you wont see the results. I can still gain weight when I exercise, if I am eating poorly. Another thing that helps me, is when I think about how many calories something has, and how long I would have to exercise to burn it off and it usually helps me turn away. If I cant resist..... its all about good old "Portion Control." I will take half a piece or Ill have just a few bites.

Eat lots of Fruits and Veges. I have to make sure I get them in everyday. They help fill me up and then later I can eat something heavier like a burger if I wanted. (no fries) Just making small changes really help. For example....No Mayo, No sugar soda, Side salad instead of fries, healthy dressing(goodbye ranch), whole grain bread and so on.

Second...exercise. This is the key to feeling good. Yes it helps burn calories but for me it is my dose of Prozac. During exercise your body releases so many different hormones. The ones I like.... are The Endorphins. (An endogenous opioid from the pituitary gland that blocks pain, decreases appetite, creates a feeling of euphoria (the exercise high), and reduces tension and anxiety.) It works and I love it!

I exercise 5-6 times a week. My training has me running 4 times a week and then I usually do 30 minutes cross training two times a week. I just started weights on those same days. I have made it a priority to exercise. Everything revolves around our exercise schedule. Make sure you eat more if you exercise. Dont make your body think its starving or it will go into starvation mode. Also eat often. I eat 5-6 mini meals. Find out how much you should be eating to lose weight for your size. Eat half of what you will burn exercising. If you burn 400 calories...eat 200 more calories than what your limits are. Your body needs it. Change things up a bit too. Dont always eat a certain amount of calories. Eat high one day low the next. I usually eat more when I exercise and less when I dont. It keeps my body guessing.

Third...Lots of water. Atleast 6-8 glasses a day

Fourth ....realize that becoming healthy is all mental. I know I can have control. I know how good I feel when I do. I feel a difference when I am healthy(its not about being skinny) its about being healthy. I have more energy and I feel great mentally. You really do come to realize that no food can make you feel as good as being healthy.(except the chicken burrito at La Curva)Right Loren?

So here are the things I try to avoid

Fried food(Deep Fat... Fatty Fried:)

High Fat food( bad trans fatty foods.....but I eat my good fats.) which are.... Olive Oil, Almonds, Peanut Butter, Avocado and so on) Your body needs those fats. If I'm slacking on not eating those good fats, I stop losing. Don't overindulge though. Have a small serving every day

Yummy High Calorie desserts like the Paradise pie at Chile's. (1600 calories 78 grams of fat. I about died when I read it!)Really know what you are putting in your mouth. Ask for nutritional info. You would be amazed how unhealthy most restaurants are.



Things I eat

Fruits and Veges( if you crave fries.....make fries from Fresh Potatoes. Slice and bake with Fat free cooking spray or Olive Oil) Get creative with salads. Reach for an apple rather than chips. I really do think about Nutritional Value. I think....what am I going to get out of eating this? Chips really have no value. I LOVE Cheetos and Fritos...but we no longer have a relationship. Here and there I may have a few if I am confronted with them.

Whole Grains...never white, Wholw whaet tortillas, hotdog buns, hamburger buns, waffles

Lean Meats(Jennie O Frozen Turkey Burgers) So Yummy! I also love the Oscar Meyer 98% Fat Free Hot Dogs..then I add Turkey Chili over the top.

Eggs and Tuna with Low Fat Mayo or plain

I love my protein bars. Rowan calls them Gas Bars. They do have that affect. Some are exstremely high in calories..... check that info and also eat foods with lots of fiber.

100 Calorie treats. Treat yourself every day. If I couldn't have a treat, I would die. I love the Slow Churned 1/2 the Fat Chocolate Fudge Brownie Ice Cream. It taste like the real stuff. I follow the serving size and have a half of cup.

Yogurt, Cottage Cheese, Cheese sticks. Make sure to get your dairy in.

98% Fat Free Popcorn.

So....... I hope this helped. People ask me all the time how I did it.... but it really is simple. Eat right and exercise. There is nothing really miraculous or there is no Wonder Diet. Its just simply changing your bad habits and eating things we know are healthy and getting our bootys movin.