My Bi-Monthly Newsletter

For A Healthier You –

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Proven Tips To Get Slim And Stay Healthy.
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Dwight and Sherry’s Story (from Sherry’s point of view): My story about losing weight does not begin with me but with worrying about my husband. We have been married 26 years and I have never known my husband other than him being overweight. The years of obesity were taking their toll with joint pain, sleep apnea, high blood pressure, diabetes and complications from the diabetes. Our bed has the ability to raise the head or foot of the bed. We slept with the head elevated so he could breathe. I would still wake up at night listening for him to breathe. On more than one occasion I would shake or move his arm for him to take a breath. Many times I would go sleep on the couch because I could not stand listening to him not breathe. He was always tired, irritable and did not feel like going anywhere or doing anything. He would come home from work exhausted, sit in the recliner, eat supper, and go to bed. I was afraid he would have a heart attack.

At the first of the year (2010) he told me he was going to lose weight. I was glad, but afraid he would do something drastic such as going on some type of fad diet or starving himself. When I asked him about what he was going to do he told me he would be eating every 2-3 hours. I didn’t think it sounded too crazy so I went along with it. I was still unsure of what he was doing and did not care as long as it would help and not hurt him. At the end of the first week on the program, I could tell he was feeling better. The second week I could see a big change in how he felt, his attitude, energy, and he did not fall asleep in the recliner. In the middle of the third week, I woke up in the middle of the night and for the first time in years listened to him actually breathe like a normal person. By the end of the third week the head of our bed was flat and his clothes were fitting better. At the end of the fourth week I knew I wanted to lose weight with him and joined the program. When Dwight began the program he had a 58 inch waist. He now has a 34 inch waist. When I started in mid February, I was going into a size 24 and now I wear a 12. Dwight has lost 180lb and I have lost 85lb. I do not live in fear of him having a heart attack now. I have never seen him feel as great as he does now. We are doing more than we have in years. I have the man I married back—new and improved. I truly believe this program saved his life, and we will never be the same again.

Results vary. Average weight loss 2-5 pounds per week for the first 2 weeks and 1-2 pounds per week thereafter.

 Proven Weight Loss Success Tips

If you’re looking for tips to lose weight, it is not difficult to find them. The weight loss industry is a 60 billion dollar business, involving a plethora of experts, coaches, and companies advocating every diet and remedy under the sun. Unfortunately, much of the advice out there consists of empty promises. Two-thirds to 90 per cent of dieters regain the lost weight within a year or two. The best weight loss experts know that it’s not the specific diet you choose, but how you individualize it to your lifestyle, and what types of behavioral strategies you have in your toolbox to help you stick with it, that makes the most difference to success. Read about seven proven weight loss strategies based on large-sample clinical trials conducted by researchers at well-known Universities.

(1) Count The Number Of Bites You Eat
In one research study, obese participants  were divided into two groups.  Both  groups ate the same amount of daily calories , but one group was asked to  count the number of bites they took, using a simple pitch counter, while the other ate normally. The group counting bites lost more weight and reported feeling satisfied more quickly.  Deliberately paying mindful attention to what you’re eating makes you more tuned in to the body’s natural satiety cues.

 (2)  Eat  Like a King at Breakfast But Keep It On A Smaller Plate

There is a lot of truth to the old saying, “Breakfast like a king, lunch like a prince, sup like a pauper.” When two groups of obese dieters were compared,those assigned to eat a protein-rich 600 calorie breakfast, including a slice of cake, cookie, or small doughnut lost more weight than those eating a 300 calorie breakfast. Both groups ate the same number of restricted total daily calories. Those eating the bigger breakfast were more able to stick to the daily calorie regimen and less tempted to eat junk food during the day. Also the meals were served on 9 inch plates making the mind believe that there was an over-abundance of food being consumed.

 (3)  Exercise, But Only for 30 Minutes

In a European study of previously sedentary obese men, those assigned to high-impact exercise for 30 minutes each day lost more weight than those assigned to a 60-minute, high-impact exercise regimen. Researchers speculated that those exercising for 60 minutes were more likely to compensate by eating non-prescribed foods. The longer period of exercise may have used up the dieter’s willpower, giving them less to use for dieting.  Also, recent research suggests that exercise does not necessarily stop our metabolism from slowing down when we restrict calories, as was previously thought.

healthy food

 (4)  Eat Your VegetablesIsraeli researchers compared over 300 dieters on the Atkins diet (low-carb), the Mediterranean  diet  (which prescribes healthy fats and legumes), or a low-fat, high-carbohydrate diet.  While those on the low-carb diet lost the most weight  and were most successful at keeping it off over two years, the amount of meat, fish, and dairy consumed was not the most important factor. When the diets were divided into 12 food groups (vegetables, fruit, liquid, dairy etc.), the amount of vegetables consumed was the most important factor predicting weight loss. Vegetables contain important nutrients and fiberand therefore seem to have a bigger “bang for the calorie buck.” Other studies have shown low fat diets can increase risk of heart disease, as the body needs some healthy fats.

(5)  Get Your Beauty Sleep

In another study, participants were either allowed to sleep up to 9 hours a night, for several days, or had their sleep restricted to only four hours a night. Besides probable grumpiness, it was found that those with more sleep restriction were more likely to eat junk food and less compliant with a weight loss regimen.  When we are sleep-deprived, high-fat and sugary foods seem much more attractive, probably because they give us a quick burst of energy. Alternatively, lack of sleep may lessen our brain’s ability to inhibit unhealthy, yet tempting behaviors.

 (6)  Choose a Dietary Program You Can Stick To For the Long Haul

Most people on diets do lose some weight and improve cholesterol and insulin sensitivity within a few months. Unfortunately, few dieters maintain the weight loss over the long haul.  Most gain the bulk of weight back within a year or two.  Therefore, instead of trying to lose the weight more quickly, rather choose an eating plan with foods you enjoy, that you will be most likely to stick to. Meeting with a nutritionist to design an individual plan based on your personal and cultural preferences and lifestyle can increase your chances of success. Cognitive-Behavioral  psychologists can help you structure your life to decrease temptation and combat the type of thinking that leads to giving up.  National guidelines recommend ongoing weight loss counseling for obese people who want to lose weight and keep it off.

(7)  Get a Weight Loss Buddy In research published in the Journal of Consulting and Clinical Psychology in 2005, researchers at Brown Medical School and Dartmouth University found that people were more successful at losing weight when they had an exercise buddy, family member, or coach who was invested in better health and/or  weight loss at the same time. Friends keep us honest and accountable, may offer helpful advice to address barriers, and encourage us to keep going when we feel like throwing in the towel.

Armed with these proven strategies and a healthy dose of self-acceptance and sef-compassion, you can begin to revitalize your weight loss and fitness program.

Spring is here in most parts of the country. It’s a time of renewal, taxes, and looking forward to summer. Where were you last summer? I was in the best shape of my life.  This week, I made a decision to ramp up my exercise routine to be in even better shape for this summer. None of this would have been possible without TSFL and my initial 64 lbs weight loss.  My weight was holding me back.  What’s holding you back?
Get started:
What are you really waiting for?  Are you unhappy with your current weight?  Are you on more medications than you can count and no longer want to live that way?  Are you low and energy and wish you had more so you could do the things you only dream about?  What’s stopping you?  This program isn’t just for those who want to lose weight.  It’s for everyone who wants to live a healthier, less medicated, more energetic life.  If that’s you, then isn’t it time you made a change? 
I’m here to coach you when you’re ready to make the changes.

If you like what you read here and find it helpful, pass it on.  There’s a link at the bottom that allows you to share this newletter with a friend. After all, we could all stand to get healthier.

Copyright © 2013 Leisa Watkins, All rights reserved.

About leisatwatkins

In May 2011, I hit an all time low in my life and an all time high in my weight. I was 199 pounds and the idea of hitting 200 scared me. I had tried every known diet, HCG, Weight Watchers, Jenny Craig, Atkins, the grapefruit diet. I'd even tried Phen-phen when I was younger and Dexatrim before that. While I'd lose a little weight, I would always gain it back and then more. I knew the yo-yo dieting was not healthy for my body and it was definitely wreaking havoc on my mental wellness. I didn't know what to do and I was looking into taking drastic surgical measures to lose weight. That's when a friend of mine told me his story about losing over 200 pounds without pills, surgery, or starving himself. Not only did he lose the weight, but he kept it off. What did I have to lose? I asked him to share the secret with me. Now, only six short months later, I weigh 140 lbs and am working on losing 5 more. That will put me back to my weight that I was in HS, college, and before I had children. And I've done it with my friend's help as my Health Coach, without starving or even exercising, although I love to walk everyday. I haven't felt hungry at all in this process. How many "diets" can say that? I feel fantastic! I've felt great since the first week on this program. Let me be very clear about this. This is NOT a diet. This is not something you do for a little while, lose the weight, then go back to your old eating habits. This program is a life changing plan to help you eat healthier, make food choices that are tailored to your body, and bring you to a state of optimal physical health. If like me, you are tired of diets that don't work, then let me show you a life style plan that does.

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