Amy Culver - The Queen Of Lean

12/29/12
Holiday stress

12/15/12
Holiday season isn't all just about food

12/01/12
Plan ahead to stay on the right track

11/17/12
Prioritize this Thanksgiving

11/03/12
Choose treats wisely during the holidays

10/20/12
Starting a weightlifting routine

10/06/12
Healthy body has right signs

09/22/12
You need a livable food plan

09/08/12
Tailor your food according to needs

08/25/12
Plan strategies for when life gets hectic

08/11/12
Traveling can challenge eating habits

07/28/12
Parenting your own inner spoiled child

07/14/12
Long-term motives create long-lasting results

06/30/12
Interval training works for anyone

06/16/12
Check ingredients when eating out

06/02/12
Get out of the house for your workout

05/19/12
Lack of sleep may lead to weight gain

05/05/12
Cooking extra saves time and calories

04/21/12
Even small changes can make an impact

04/07/12
Swimming is a good
all-around exercise

03/24/12
Don't let slip-ups destroy your plan

03/10/12
Make your lifestyle and health compatible

02/25/12
A little exercise can yield big results

02/11/12
Food plans can help you eat right

01/28/12
Moderation is weight-loss key

01/14/12
Give your weight-loss plan time

12/31/11
Combat post-holiday blues with activity

12/17/11
Choose holiday calories carefully

12/03/11
Good kitchen tools make life easier

11/19/11
Enjoy feast in moderation

11/05/11
Start planning holiday meals now

10/22/11
Don't buy Halloween candy too early

10/08/11
Theaters offer healthy snacks

09/24/11:
Try to avoid evening snacking

09/10/11:
Tips to stave off hunger pangs

08/27/11:
Stuck?  Reassess your routine

08/13/11:
Avoid peaks and valleys in diet

07/30/11:
Measure size of food portion to help tip scale in your favor

07/16/11:
Learn to love being thin

07/02/11:
Change your lifestyle; don't just diet

06/18/11:
Fruity thoughts to keep fit

06/04/11:
Water can ease cravings

05/21/11:
Working a pool into your exercise routine

05/07/11:
Stay focused, move forward

04/23/11:
Delay caving to craving

04/09/11:
Review of daily plan should include diet & activities

03/26/11:
Holidays are never-ending

03/12/11:
Measuring food is key to weight loss

02/26/11:
Food-logging can help in weight loss

02/12/11:
Find ways to make exercise fun

01/29/11:
Reserve time for your exercise program

01/15/11:
Substitutions for your holiday treats

01/01/11:
Moderation is key to good diet

2010:
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Stuck?  Reassess your routine

Sometimes the scale just doesn't cooperate.  It won't move or, worse, it moves in the wrong direction.  If you are finding yourself in this situation, here are some things to consider.

Has your exercise been slacking a bit?  When life gets busy, it's easy to cut a few minutes from your workout time.  Those minutes add up.  Let's say you work out for 45 minutes, three days a week.  If you cut that back to 30 minutes, you have cut out one whole workout's worth of time. 

Perhaps your time has remained the same, but you've been tired and your intensity has dwindled?  Start paying closer attention during your workout.  You should be at least a little bit breathless (not panting). 

Remember, over time, your body gets stronger and develops better endurance.  You might need to increase your time or intensity.

Have you been consistently weighing and measuring whenever possible?  Don't fall into the trap of believing that you are experienced enough and can "eyeball" your serving sizes.  I still weigh and measure and likely always will. 

If you are weighing and measuring, are you doing it correctly?  Are your measures rounded?  Are you adding a bit more than the serving size you are counting?

And speaking of counting, are you counting ALL the calories you are consuming?  This includes condiments, beverages and little bites.  Most bites will cost you around 25 calories.  Four bites can quickly add up to 100 calories.  Yes, sometimes a little bite can hurt you.

The important thing is to be very honest with yourself.  Look back to what you were doing when you were successful at losing.  What are you doing differently now? 

The old axiom is quite true with weight loss:  When you cheat, you are only cheating yourself.