START LOSING YOUR INCHES WITHOUT LOSING YOUR MIND!
Lose Your Inches Without Losing Your Mind! is a practical and down-to-earth guide to shed inches in a healthy, balanced way and to keep them off...without going completely bonkers!
After hitting many roadblocks and becoming frustrated with every diet she tried in an attempt to lose forty-five pounds and four dress sizes, Justine SanFilippo finally found a simple solution to shed unwanted inches and keep them off for good. Like her, you may have already tried countless diets only to find that you can't keep off the pounds, or even follow the plan. Maybe you are on the verge of losing your mind from all the confusing and conflicting diet information and you are eager for a clear and simple solution to follow. Or, perhaps because you have seen friends and loved ones lose their minds with all sorts of crazy diets, the mere thought of attempting one yourself is almost too much to handle.
However frustrated you are right now, SanFilippo's goal is to show you what worked for her and how it can work for you, too. She will save you the heartache, confusion, and mental exhaustion of dieting while helping you shrink your waistline. If you want to lose inches and keep your sanity, then this is the book for you! Lose Your Inches Without Losing Your Mind! tells you how to lose those inches and keep them off...for good!
|Publisher:||Greenleaf Book Group, LLC|
|Product dimensions:||5.50(w) x 8.50(h) x 0.46(d)|
About the Author
Read an Excerpt
Lose Your Inches Without Losing Your Mind!
10 Simple Weeks to a Slimmer Waistline and a Healthier You
By Justine SanFilippo
River Grove BooksCopyright © 2014 Justine SanFilippo
All rights reserved.
Baby Goals and Baby Steps
How to Not Lose Your Mind: Lesson for Week 1
Breaking goals down into "baby steps" makes them feel much easier to achieve and more attainable. Why overwhelm yourself for no reason? Baby steps are the key to everything. Relax your mind and learn like a baby—one step at a time!
As we read in the last section, the scale can fluctuate quite a bit during a two-day span or even during the same day from morning to evening. This can be very frustrating. Many factors determine what the scale communicates to you in the morning. When you step on the scale, it measures fat, muscle, water, food, the glass of orange juice or coffee you just drank, and the salt/water retention from last night's dinner. The scale can go up by several pounds one day, yet your pants—what we might call the "eye test"—may indicate no change.
LEARNING HOW TO MEASURE
Measuring by how your pants fit—now, that's sanity! Using inches as a measuring tool makes sense because inches indicate the actual shape of the body. Have you ever seen a skinny-fat person? Someone who has no muscle tone, whose arms and stomach just sort of sag on his or her frame? Often this is what happens when people try to lose weight just for weight's sake. You can actually lose a lot of muscle if you lose weight too quickly.
This is also what happens with yo-yo dieting. Those who are up, down, then back up again lose weight in a short period of time, but what they have actually lost is mostly water and muscle. Then they eat like normal people, and the weight piles on as fast as possible. Why? Because these individuals have lost a lot of muscle with all the dieting, resulting in their metabolism slowing down. Muscle burns about 6 calories per pound while at rest, while fat only burns 2 calories per pound. So, if you are on a starvation diet, for example, and lose 10 pounds of muscle, you're actually burning 60 fewer calories per day. That may not sound like a lot, but to put it in perspective, in one year you would burn 21,900 fewer calories, which would equal sizeble weight gain over the course of the year. Your metabolism suffers, and besides doing damage to your overall state of health, you actually have no chance of keeping those pounds off in the long run.
Now get this: Inches are more important than weight, not only for your sanity, but also for your actual health. There are several scientific measurements for body composition: Body Mass Index (BMI), Waist-to-Hip Ratio (WHR), waist circumference, and body fat percentage. We are going to focus on BMI and waist circumference.
BMI is a good example of a measurement that simply uses weight in relationship to a person's height. However, the issue with BMI is that a person who is extremely fit and very muscular can be classified as "overweight" or even "obese," even with a low body fat percentage. For example, I once knew a girl who lost 135 pounds. It was amazing how she transformed her body, and she became extremely toned and muscular. She was 5'2?, weighed 139 pounds, and wore a size 2. Using a BMI chart, she would technically be overweight. Believe me, she was definitely not overweight! She was in amazing condition, and you could see every muscle.
Waist circumference is a much better indicator of a person's overall health. This measurement has a direct correlation to a person's risk for heart disease, which is one of the main causes of death in the United States. Most men tend to carry weight in their bellies, which they affectionately call their "beer gut" or "love handles." This is called android obesity. Men need to keep their waistline less than 40 inches, otherwise they are at risk for several health issues. Many studies have shown that those with android obesity are at a greater risk for insulin resistance, elevated insulin levels, type 2 diabetes, hypertension, high blood pressure, high cholesterol and triglyceride levels, stroke, metabolic syndrome, and ultimately an early death.
Women tend to carry more weight in their thighs and hips, which is called gynoid obesity. Women need to keep their waistlines less than 35 inches to be considered healthy. Extra weight in the waistline can lead to an increased risk for hypertension, type 2 diabetes, metabolic syndrome, high cholesterol, and high triglyceride levels.
Again, healthy waist measurements for men and women are:
Men < 40 inches
Women < 35 inches
Which system of measurement sounds more accurate and important to you? I'm telling you, it's the inches!
This book is designed for you to follow a 10-week program, week-by-week, so that I can walk you through how to Lose Your Inches without Losing Your Mind! Some of you will read the whole book in one sitting, which is fine, but if you try to implement all the steps at once, it will be too overwhelming and not as effective. I highly encourage you to only read one chapter per week and follow the directions. Together, we will create baby goals for you to follow each week. You will also take your measurements at the beginning of each week. By the end of the book, you will have built a foundation of healthy habits to last you throughout your life and will be able to compare your overall inches from Week 1 to Week 10.
Our first action step is to take actual measurements of your body. Get a $2 soft measuring tape at any grocery or convenience store and measure different areas of the body: waist, hips, lower abdomen, thighs, chest, arms, and calves. Take these measurements every week and write them down in the space provided in this book. Then, add them together to get one total. Comparing your total inches every week is going to be your new way to measure your progress. Your disappearing inches are a much greater indicator of how things are going toward achieving your ideal size. You can also view my website at www.happyhealthypeople.com to view a FREE video of how to take your measurements.
Before we move on to the next section, I want to mention (and refute) the biggest misconception about fat vs. muscle. That misconception goes something like this: "Everyone has heard that muscle weighs more than fat ..." A pound is a pound is a pound, so technically muscle doesn't "weigh more" than fat. However, muscle is more dense than fat, and I know we all want to be more dense and less round. I remember when I owned a gym, we actually had two visuals—one was a soft, blubbery, squishy, yellow piece of "fat" that weighed 1 pound. It was about the size of a small football. The other visual was a 1-pound piece of "muscle" that was small, dense, red, and about the size of a baseball. They both weighed exactly 1 pound, but which would you choose? To be the size of a football or the size of a baseball? Exactly.
Another misconception is that if you start to work out, you will bulk up. This is an understandable but confused line of thinking. Yes, I will be getting you to work out and gain muscle, but does that mean you will bulk up like a professional bodybuilder? Not likely. Even if your goal is to gain a lot of muscle, reaching that goal will depend on your training efforts and mostly on the amount that you eat. Typically, professional bodybuilders eat much more than you think! Many bodybuilders also do some interesting things with supplements, and some even use testosterone or steroids. So, we're not going to go there.
Instead, it has been my experience that when clients first start to work out, they will shrink in the exact opposite areas where they first gained size. For example, if a woman gained inches in her thighs first, then glutes (glutes are short for the gluteus maximus, or the rear end), stomach, arms, and chest, typically she'll lose inches in this order: chest, arms, stomach, glutes, and thighs. There is absolutely no scientific proof of this; it's just what I've observed after working with hundreds of clients. Women in general tend to lose size in their chest first because, well, breasts are mostly just fat. Sorry ladies, but it's true!
If you are working out and lifting weights, it is quite possible that your scale will not change at all, or maybe it will only change by a few pounds. But your body measurements will be different. Those inches will change! I know from personal experience that my scale says the same thing that it has for years and years, but I am a size smaller than I was a few years ago. Why? Because muscle is more dense than fat, as we just learned.
Losing inches is more important than losing weight because it reflects your actual state of improved health. It is also important because the more inches you lose, the more muscle you have gained. The more muscle you gain, the leaner and more toned you look, which is the entire goal, right? Right!
SETTING BABY GOALS AND TAKING BABY STEPS
When people look at me today, I'm sure some of them think, "Look at that girl. How is it that she eats whatever she wants and stays thin?" The answer: Every single day I make choices about food, exercise, and nutrition, just like you. Throughout this book you will read just how far from perfect I am, as we all are. It is important to understand that all of us face different challenges and decisions every day. None of us are perfect. Once you understand that being "perfect" is not an ideal goal, you are ready to make better, healthier choices that work for you.
Baby steps are about making small decisions each day; about carefully considering questions such as "What will I eat?" "Will I exercise today?" and "What is my body telling me?" In the long haul, these small choices will lead to big results. Baby steps will help you reach your goals, which we will break down into attainable objectives, or baby goals.
Everyone wants to lose 20 pounds in a day, but that's impossible. If it were possible, the United States would be the skinniest country in the world and not the heaviest. Most of us willingly jump on each new diet bandwagon or try the newest weight-loss pill just to see if we've found the miracle quick-fix. But do you know anyone who has ever done a fad diet and successfully kept the weight off permanently? I don't.
What happens when you begin a diet program? The first week is fantastic. The pounds seem to melt off, right? In reality, this weight loss is mostly water weight with some muscle, as we explored in the previous section. Once you start to eat a little cleaner or exercise, your body naturally starts to detox, which includes ridding itself of excess water. The body thinks you are wising up, so it starts to purge itself of all the toxins.
If you've ever watched The Biggest Loser—my favorite show in the world—you'll notice that the more contestants weigh in the beginning, the more they lose the first week. The heavier they are, the quicker they'll drop pounds. In your first week, you may lose anywhere from 1 to 10 pounds, but only a few of those pounds are actual fat weight.
What happens next—raise your hands if you've been there—is that after this first magnificent week or two, your results become increasingly less dramatic. Then your weight-loss plan goes completely off the rails, and you give up due to the frustration of not seeing results.
To get your weight-loss plan back on track, you need to set realistic baby goals rather than "I want to lose 20 pounds, stat." The solution? Start small. A good first baby goal could be as simple as "I want to eat breakfast every day," or "I want to get an hour more of sleep each night," or "I want to walk for 30 minutes, three times a week."
Throughout this book, I will be asking you to choose three baby goals per week. The idea is that you can add three new baby goals each week, once you have the old ones down pat. It's kind of like juggling: getting a few more balls in the air at a time, but you can do it!
For example, let's say this week I've decided my baby goal is just to walk 30 minutes, three days a week. This would be a good goal for someone who hasn't exercised in years and wants to ease back into it. Keep in mind that if need be, you can do 15 minutes in the morning and 15 minutes in the evening—whatever works for you to get your body moving.
What will end up happening is that you will feel so good at the end of the week when you go walking that you will naturally want to keep that baby goal for the following week! Not only that, but you will also have a sense of accomplishment that you achieved your goal, which in itself can be highly motivating. Let's say that your baby goal is "to not have that candy bar snack at 3:00 p.m., and to eat an apple instead." Or, your baby goal is "to drink one extra glass of water each day." Again, you will find that such small changes are easy to keep, so you will naturally want to keep it up week by week, achieving a domino effect.
When I coach clients, I have found that baby goals are the key to their success, just as small steps will be the key to your success. Here are thirty examples of baby goals you can use throughout this book as the weeks progress. Since you will be focusing on three goals per week, feel free to reference this list as we go along to get ideas for your baby goals. I will also have sample goals at the end of each chapter to guide you.
Sample Baby Goals
I will eat breakfast within 45 minutes of waking up.
I will walk for 30 minutes, three times a week.
I will eat a healthy snack between breakfast and lunch.
I will eat a healthy snack between lunch and dinner.
I will eat a healthier snack at 3:00 p.m., instead of a candy bar.
I will set a timer on my cell phone/watch/kitchen timer to remind myself to eat every three hours.
I will never go more than three hours without eating.
I will drink decaf coffee or tea instead of caffeinated.
I will cut all artificial sweeteners out of my diet and will try natural sweeteners instead, such as stevia or raw honey.
I will not weigh myself every day.
I will go to bed earlier and get one more hour of sleep per night.
I will pay attention to my portions when going out to eat.
I will look up the nutritional information of a restaurant's menu before dining out.
I will pay attention to my portions when eating at home.
I will start to read the labels on packages to learn about the ingredients.
I will look up the calories of my favorite foods online so I know what the heck I am eating.
I will pack my lunch three times a week.
I will have healthy snacks with me/in my purse/in my car/at my desk at all times.
I will carry a water bottle with me everywhere.
I will make sure I drink three to four bottles of water or eight to ten glasses of water per day.
I will limit my alcohol consumption to once a week or less.
I will try a new leafy green.
I will shop for organic produce.
I will try the local farmer's market.
I will eat more protein with each meal.
I will turn off the TV and computer one hour before bedtime.
I will try a new fruit.
I will walk into a gym and inquire about their programs.
I will contact a personal trainer and set up a free session with him or her.
I will clean my pantry and fridge of all the junk food that tempts me every single day.
As you can see, this list can truly go on and on. Make your goals easy and attainable. After all, they'll eventually build on top of each other. Pick three baby goals each week and focus on just those objectives.
Put your goals where you can easily see them first thing in the morning. I like to put mine on my bathroom mirror. You can also place them on the refrigerator, on your cell phone, or on your computer. When you are reminded each day of what you have set out to do, you will feel proud of yourself when you achieve your goals.
You will be surprised by how these baby goals will naturally lead to loftier ambitions. When you start with success instead of failure, you'll be so proud of yourself that you will want to set even more goals!
If I were just beginning this program, my three baby goals for my first week might be:
1. I will have healthy snacks on me at all times.
2. I will eat breakfast.
3. I will drink more water and carry a water bottle with me.
So what are your three baby goals for Week 1? What are three easy things you can focus on for this week? Feel free to reference the previous list of sample baby goals to get some ideas.
Excerpted from Lose Your Inches Without Losing Your Mind! by Justine SanFilippo. Copyright © 2014 Justine SanFilippo. Excerpted by permission of River Grove Books.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
INTRODUCTION Breaking Up with Your Scale,
WEEK 1 Baby Goals and Baby Steps,
WEEK 2 Learn How to Count,
WEEK 3 Eat More ... and Eat More Frequently!,
WEEK 4 Now MOVE IT!,
WEEK 5 Don't Drink Calories,
WEEK 6 Fats, Proteins, and Carbs,
WEEK 7 Fitness,
WEEK 8 Cravings, Bingeing, and Other Foes of Losing Your Inches,
WEEK 9 Like the Pros: Juicing, Going Organic, Vitamins and Supplements,
WEEK 10 Maintain the Magic,
APPENDIX I Nutrition Chart,
APPENDIX II Mix-and-Match Meal Plan,
ABOUT THE AUTHOR,