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DAMAGE CONTROL: 7 Weight Loss Tips to Help You Bounce Back

How do you jump back on the right track, after a totally blowing your diet on Holiday weekends like Thanksgiving? Here are the steps we take at the Pfiester’s, to get us back in the groove.

Purge the crap. No, I’m not promoting bulimia. I’m saying get rid of the junk in your house. For example, Steve bought a pint of ice cream Friday weekend. Sunday night he said “my diet starts tomorrow. Do you want to know how serious I am?” And he proceeded to take the ice cream out of the fridge and toss it in the trash. It’s hard to eat clean when you are surrounded by junkfood. So, like Steve, if there is food in your kitchen you know is something that will tempt you, get rid of it. If you feel guilty for throwing food away, get over it. Keeping it doesn’t help solve hunger – and giving it to your friends or family is like passing along a disease. Do you really want to make someone else fat? Just get rid of it. No one needs that stuff.

Stock up. Once you purge all the crap, it’s time to replenish and do some healthy grocery shopping. Many times we eat poorly because we don’t have anything healthy handy. If you want to eat healthy, you have to shop healthy.

Prepare. After a weekend of feasting, I cooked up all our healthy food for the week. Grilled zucchini and squash, grilled fish, new potatoes, slow cooked chicken, and a whole roasted turkey is what’s on this week’s menu. Now that we’re stocked up, there’s no reason to go off plan.

Shrink the tummy. The first few days of getting back on track is all about portions. I eat several small meals and snacks, without ever filling all the way up. I also do a lot of watery, low-calorie density foods like soup, fruits, vegetables and smoothies to keep me full while reducing calories. In a matter of days, my stomach flattens back out and the smaller portions are perfect portions.

Burn it off. After falling off the wagon, I not only get back to my routine but I do double duty. I do 2 cardios a day to help boost my turn around. It helps erase my mistakes and gets my head back in the game.

Count calories. Even though I know what to eat, I always go back to tracking calories (I use the Lose It app) after going off my regular routine. It helps me stay focused, as well as get results quickly. Without calorie counting, my bounce back is normally slower and I’m not as strict. Accountability is key – and nailing the diet is essential to success.

Stick with it. To prevent going off my diet too soon, I stick with a plan and set goals for how long I will stick to my routine. Consistency is key, so I don’t let myself cheat until I’ve either fulfilled the time, or hit my goal (which is normally a goal weight).

Diet Tip of the Week: Calorie Density

Dr. Melina explains calorie density, and how eating the right foods can help you stay full so you can reach your goals. Subscribe to Designer Whey for more diet and nutrition tips with Dr. Melina.

Subscribe to my blog to get more diet and fitness tips to help you stay on track during the holidays!

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Fat & Unhappy. Are You Running from the Inevitable?

Most people have heard the story about Jonah and the whale. If you haven’t, I’ll sum it up for you really quick (and hang in there with me, because this story has some SERIOUS punch when it comes to weight loss and making healthy changes).

Jonah’s story on disobedience:
In the story, God tells Jonah to go to a place called Nineveh and preach but Jonah didn’t want to go so he disobeyed and headed to Tarshish in attempt to hide (as if! Ha!). While on a ship to Tarshish, the Lord sent a mighty storm that was so bad everyone on board was afraid for their lives. Jonah knew the storm was due to his lack of obedience so he had them throw him overboard in order to save everyone’s lives. God calmed the sea and prepared a great fish (whale) to swallow Jonah. He was in his belly for 3 days and 3 nights before he finally prayed. After he prayed, God had the fish spit him out on to dry land and God told him, again, to go to Nineveh – this time Jonah obeyed. (Jonah 1-2)

The Lesson 
When our pastor, Jim Gallagher asked his teenage son, Nate Gallagher if he’d consider teaching for him while he was out of town, I’m sure his first thought would have been to run to Tarshish too! However, he knew in his heart what he had to do – no matter how terrifying it was going to be. As he shared this story at Calvary Chapel Vero Beach, it sparked so many thoughts for me.

How long are you willing to run?
When I thought of Jonah being in the whale for 3 days before he prayed for help, I couldn’t help but think about how long we allow ourselves to stay miserable to avoid the inevitable. Whether it’s our weight, our career or our mental or physical health – you can start doing what is right now OR you can put it off and stay miserable just a little longer. The decision is yours.

Jonah was on the run – and he was basically uncomfortable the entire time. Starting with stormy seas and ending with seaweed wrapped around his head while he sat in fish guts. I imagine being in the belly of a fish would not be fun. The SMELLS alone would kill me! It wouldn’t take me 30 seconds to pray and agree to do whatever God had asked me to do. Yet, Jonah, in a picture of complete rebellion, sticks it out for 3 whole days.

How often do we rebel against what we know we must do? How often do we just have the attitude “you can’t make me” or “that’s not fair” – especially when it comes to food. We pout, we rebel, we disobey, we eat things we know we shouldn’t, and we try to “hide” from everyone and everything that reminds us of what we are supposed to be doing.

How long are you willing to let your choices affect the ones you love?
Another thing this story teaches us is Jonah’s actions affected others – almost getting everyone on that ship killed. Our disobedience and rebellion often affects the people who surround us whether we mean to or not. Sometimes it affects our health, which interferes with our roll as a mom, dad, spouse, worker or friend. It can affect our attitude, making it miserable to be around us because we are so miserable ourself. Sometimes our disobedience, especially when it comes to eating, affects what others do too. You know what they say “misery loves company” – and before you know it you are eating ice cream with a friend that has no business eating ice cream either.

How long will it take for you to JUST DO IT ? 
The best part of the story to me is in chapter 2 verse 1 where God comes to Jonah for the second time and says “Arise and go to Nineveh“. A part of me wonders if Jonah thought maybe God would change his mind or maybe he’d give him another option, but no – the message did not change and my message won’t change for fitness either. You can hide, run away, stay miserable and make everyone else miserable around you while waiting on another message, but the message isn’t changing. If you want to look and feel healthy, it requires obedience and work. Jonah didn’t want to go to Nineveh anymore than many of you want to go to the gym. But he obeyed, and it paid off – and I promise all your hard work in the gym will pay off too.

Like Jonah, you know what to do.
The question is “are you gong to keep running?”

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