1. YOU ARE WHAT YOU EAT

Jennifer Johnson, 34

"My lunch break was always my weak spot.  There is only fast food around my office, and by 1 o’clock I am usually so hungry that I just rush to the nearest drive thru and wolf down a greasy meal.  I used to be able to get away with it, but I realized when my work pants wouldn’t button that my metabolism is not what it used to be.  Since I absolutely refused to go out and buy bigger clothes, I decided to start brown bagging a healthier lunch.  Now, everyday, I eat a huge salad of mixed vegetables.  I go to the farmer’s market on the weekend to stock up on all kinds of veggies; lettuce, peppers, tomatoes, squash, green beans, asparagus, and whatever looks good.  When I get home, I precut all the veggies, so that, in the morning, all I have to do is put them together in a Tupperware, adding cheese, beans, chick peas, or nuts for protein, and a little lemon juice, salt & pepper for flavor.  I keep the vegetables separate so that I can make different combos on different days.  It is actually much more satisfying than the burger and fries that I was eating, and I find myself feeling great and full of energy for the rest of the day.  Besides that, I have lost 45 pounds already! And I haven’t even changed anything else.”

 The Doctor Says:

 “Planning your meals ahead of time is a great way to stay in control of what you are eating.  That way you are not susceptible to giving into bad food choices when you are too hungry to think about it.  Also, try to keep healthy snacks on hand, such as energy bars, grapes, or almonds, so that you don’t get too hungry.”

2. THE BUDDY SYSTEM

Samantha Taylor, 47

 “Last year, my husband was diagnosed with Diabetes.  We were both overweight, and it was the wake up call telling us that our lifestyle had to change, and fast.  We bought bicycles and camel packs (a hydrating backpack) and started bicycling together every evening after work for two hours.   Not only are we both half the size we used to be, but also, I started looking forward to our afternoon rides.  Those hours that we would have normally spent watching TV were now spent on magnificent rides where we could really enjoy each other’s company.  We discovered all kinds of beautiful places on our daily adventures and it brought us closer together.”

The Doctor Says:

“Studies show that groups of two or more people are more successful in their fitness goals, than individuals who try to do it alone.  A friend can motivate you on days when you are feeling lazy, and then you can return the favor when the tables are turned.  Also, it helps to eat your meals with people who want to make the same kind of healthier food choices.”

3.  WORK A LITTLE MORE ACTIVITY INTO YOUR NORMAL ROUTINE

Sandra Delaney, 56

“One day I went grocery shopping with a friend of mine.  I was waiting patiently for some people to load their groceries so that I could get their prime parking space when my friend pointed out that there were plenty of open spaces a little further down.  I realized how lazy I was being.  I would rather wait in the car for a spot right next to the door than walk a few extra steps.  I often hear myself saying that I don’t have time to work out, but I do have time to park in the further spot and walk a little bit. Then I realized that there are so many little opportunities to work more physical activity into my days.  Now, I take the stairs instead of the elevator whenever I get the chance, and I even mow my own lawn, instead of making my son do it.  I never knew how much I could enjoy it, but it is actually relaxing!”

 The Doctor Says:

“Take advantage of opportunities for activity.  You can be burning calories while you play with your kids or clean your house.  An extra hop, skip, and a jump can turn a chore into a workout.  If you spend a lot of your day sitting in a car or at a desk, try to sit up as straight as you can and hold in your stomach for as long as you can.  You will be teaching your muscles to hold themselves like that. ”

4. ITS BETTER WITH MUSIC

Christina Morrison, 51

“For me, the hardest part about exercising for an hour a day was that I would get so bored so quickly.  I bought an Mp3 player and made a playlist of all my favorite motivating songs.  When I exercised with music, I wouldn’t even notice how fast the time was going by.  It made the workout just as much fun as dancing, and the messages of the songs helped to inspire me to keep going.”

 The Doctor Says:

“Music can be a great motivator for exercise.  Besides making the time go by faster, it makes you work harder without even realizing it.  A recent study showed that women who listened to music while they exercised were more likely to stick to their workouts that those who did not.  Make a playlist before you go to the gym, and put songs on it that make you really happy.  The happier you are during your workout, the more you will want to work out.”

5. DOCUMENT YOUR PROGRESS

Monica Rodriguez, 43

“I was starting to get impatient with my fitness plan.  I felt like I was putting in a lot of time, and I couldn’t see any difference in my body.  My boyfriend was tired of hearing me complain, so he started taking pictures of me to show me how much I was improving.  Now that more time has passed, I can thumb through the series of photographs and see how far I’ve come.  If I start to think about skipping a workout, or sneaking a fudge brownie, I just look through the pictures, and remind myself that the taste of success is sweeter.  Now when my boyfriend takes pictures of me, I feel hot and sexy.”

The Doctor Says:

“Documenting your improvement will help keep you motivated for the long term.  Keep a journal of your progress in terms of measurements, weight, and fitness abilities.  Write down your experiences and how you are feeling, i.e, “I got my old jeans to button today!”  Those will be valuable to you when you are feeling not-so-motivated and you can go back and remind yourself why it is worth it to stay on track.”

6. STEP BY STEP (ooh baby)

Dee Coleman, 42

“My first day at the gym, I thought I was going to cry.  After ten minutes on the elliptical, I was so beat and exhausted that I wanted to give up and run out of there.  But I kept going, knowing that I had to stick with it if I wanted to see results.  I could only do five more minutes that day and, for about a week, 15 minutes was the most I could handle. But the following week I did 20 minutes and, as my body got stronger, I started to increase the time.  Now I weigh 54 pounds less than I did when I started and my cardio session lasts for over an hour!”

 The Doctor Says:

“You are not going to turn into a superstar athlete overnight.  Acknowledge what you are capable of, and give yourself credit for going to the gym in the first place.  Set small goals that you can handle and take it one step at a time, always going one tiny step more than you want.  Research shows that losing weight slowly is the most effective way to keep it off permanently. Patience and perseverance is the key.” 

7. PROFESSIONAL ADVICE

Susan Werner, 60

“I was eating right and exercising regularly, but I found myself dragging around all day.  I couldn’t figure out why my energy was so low.  I decided to make an appointment with a nutritionist that helped me figure out exactly what foods and nutrients I was deficient in.”

The Doctor Says: “Everyone is different, and a program that works for one person, may not necessarily work for another.  Sometimes, especially when you are first starting out, it is best to have an expert to help you maximize your efforts and get faster results.”

 8. GIVE YOURSELF SOME CREDIT

Maria Montero, 56

“I used to have to buy clothes in the specialty section of the department store.  When I could finally fit into the regular sized clothed, I applied for a new credit card and splurged on a whole new look.  I felt like a million bucks!”

The Doctor Says:

“Reward yourself for a job well done.  Appreciate every pound that you lose and every day that you have more energy.  A new haircut or style can help you redefine your self-image, which is especially important if you have a negative one.”

9. INDULGE IN MODERATION

Tamika Johnson, 39

“My diets constantly failed because I would deprive myself of everything I love, and then after I couldn’t stand it anymore, I would break the diet and binge like crazy.  This ugly cycle kept repeating itself over and over again.  Now I have learned how to let myself indulge just a little bit.  I can have one truffle after dinner, eat it slowly, and really enjoy and appreciate it.”

The Doctor Says:

“Everything in Moderation.  You can have the foods that you love, but just not all of them at the same time in one sitting.  The feeling that you are deprived is not going to help you create healthy eating habits.  Your diet should consist of food that is both good for you, and that you love the taste of.”